16 08, 2019

Saturday 081719- HPT

CFO Class: MetCon

10 rounds for time of:

12 DB deadlift
9 DB Hang clean
12 DB front squats

*All Dumbbell reps are single arm with 50/35 lbs, athletes will do one full round on one arm, then the next round on the other.

A DB complex where we get to see some unilateral loading over a high volume of reps. Athletes are encouraged to stay as squared up as possible, not twisting too much to achieve range of motion. our plan of attack should include a good understanding of the grip on the DB, and what is required of the movement standard. If we do 12 deadlifts and rest, we have to do a 13th deadlift to get into the 9 DB hang cleans. Better option would be to do 11 deadlifts and rest, then 12 to set up for the hang cleans. However, If athletes can, they are encouraged to only rest between rounds. We are attempting to cycle this DB right to the end of the round each and every round until the end.
Power Conditioning

4 rounds

row 500m
6 seated box jumps

Rest as needed between
Midline Accessory

3 sets of:
5 Strict Toes to bar
10 Evil wheels
30s GHD SitUp Hold
15 08, 2019

Friday 081619- HPT

Gymnastics power

5 x 5 Deficit hspu
CFO Class: Strength


5 rounds for total reps of:

Bench Press @ BW/0.7xBW

Lynn is a pure max out, strength and stamina builder. In order for athletes to get the most out of this workout, taking it to absolute failure in the first few rounds is not recommended. Rather, coming down a couple reps before failure will allow us to add a lot more reps into the next round. On the last couple rounds athletes are then encouraged to go for it.
Conditioning Intervals

4 x 400m Run
30s Rest
Post Chain Accessory

4 sets
10 DB step ups
20/leg Banded hamstring curls
14 08, 2019

Thursday 081519- HPT

Active Recovery Day:

Come in and do a long warm-up then join our Thursday stretching or Yoga. Go for a swim, bike, run, row, long hike. On YouTube search: Mobility WOD, ROM wod, have an epsom salts bath. Do something active to recover your body.

13 08, 2019

Wednesday 081419- HPT

CFO Class: Strength

5 x 5 Deadlift, ascending

After a lengthy 10 week strength/endurance cycle, and three solid squat weeks in our current cycle we get to hit a heavy deadlift day! Tension As stated on Monday, athletes should keep in mind the necessity of staying on tension during dynamic and controlled lifts.
CFO Class: MetCon

As many rounds as possible in 9mins of:

10 Thrusters 95/65 lbs
10 Overhead squats 95/65 lbs
40 Double unders

with a shorter time domain in the 9min amrap, athletes should push the pace spending as little time with the bar overhead as possible. We can sort of interval this one if athletes can stay relaxed on the rope. The Thruster, ohs transition will be tricky, but with the weight being light enough athletes who can ohs with a narrower grip will be at a big advantage on this transition. Holding a pace time with the barbell will be smart to pay attention to today.
Midline Accessory

5min plank hold
*every break 30s Sandbag bearhug 3/2
MetCon Intervals

On 2mins x 10mins

15 DB hang cleans 50/35lbs
15 Cal Bike
Power Conditioning

6 x 50meter sled pull @ heavy

Should still have quick cadence
12 08, 2019

Tuesday 081319- HPT

Gymnastics Strength

a) 5 x 5 Russian Dips

b) 4 x 4 weighted stict ring dips
CFO Class: MetCon

For time:

1 Round of:
20 Burpee Pull-ups
800m Run

2 Rounds of:
10 Burpee Chest to bar pull-ups
400m Run

3 Rounds of:
5 Burpee Bar muscle ups
200m Run

Today’s endurance wod athletes will work back and forth between a high coordination gymnastics movement burpee pull-ups and running a lower skill monostructural domain. The uknown to this workout will be the ascending round, descending rep scheme, athletes are encouraged to find a pace and keep it as fatigue sets in and the reps go down. When we see longer rounds it usually requires a more conservative pace, with shorter rounds we can afford to go a little bit faster even when it’s between the same volume.


On 1min x 8mins

18/14 cal row
Post Chain Accessory

4 sets
6 GH raises
12 RDL’s
8 Bent over BB rows
11 08, 2019

Monday 081219- HPT

Technical Weightlifting

Clean and jerk complex
5 sets

1 clean pull
2 hang squat cleans
2 thruster into split jerk
CFO Class: Maximal Weightlifting

2 rep max Clean & Jerk

We now get back to some maximal weightlifting at our midway point through the cycle. Tension We have spoken about tension lately, alot. Our success in weightlifting can be summed up to the athletes ability to remain under tension to produce force and when recieving force. Tension starts in the midline and maintains in the midline, the connection between the driving force of our legs and the barbell.
CFO Class: MetCon

3 rounds for time of:

5 Power Cleans 205/125lbs
21 box jump overs 24/20″

A Metcon where we should be able to grind out quick singles as there are only 15 total reps, keeping the box jump overs smooth and consistent, chipping away. Going back and forth between two very different stimuli, this is not a slow workout but it is not a sprint until the end.
Shoulder Accessory

3 sets
7/7 turkish get ups
60s T hold 5/2.5lbs
9 08, 2019

Saturday 081019- HPT

CFO Class: MetCon

For time:

2 Mile Run
10 rounds of Cindy
30 Snatches 115/75lbs

CrossFit Triathlon, where our domains include: monostructural, gymnastics, and weightlifting.
The endurance to this MetCon should not be underestimated, breaking down the chipper, our two mile run should be run at a 2mile pace… for the first mile, the second mile athletes should work to gradually take down the pace so that the last lap is run at a pace where we are getting ready to take on the 10 rounds of cindy. We will hit cindy in the same fashion cycling quickly through the rounds until round 8 where we will start taking frequent breaks on the push-ups and shaking the legs out on the air squats so that we can pick up the bar and hit a steady pace right to the end.

30-20-10 cals for time of:


Rest 2mins between rounds
Grunt Work Accessory

4 sets
8 fat bar hang power cleans
100ft Bear hug walk 3/2
8 08, 2019

Friday 080919- HPT


1 & 1/4 Front squat

5 x 2 reps


Staying on tension is key with these, they mimic catching the clean and we want to train our bodies to catch on tension. The stretch reflex happens in the legs and not at all in the midline. Our midline should remain tight and secure throughout the entire lift.
Gymnastics cycling

5 sets

8-10 Toes to rings
3-6 Muscle ups
CFO Class: MetCon

15-12-9 reps for time of:

Squat Clean 185/135 lbs
Burpee box jump overs 30/24″

In a high power, heavier wod, strategy is not the most important thing today as pace will be dictated by ability. The important thing today is that athletes chose proper loading and scaling measures to deliver the intended stimulus of this workout. The goal is to find a weight on the squat clean that is challenging, the percentage depends on the athlete.
Shoulder Accessory

4 sets
20 Alternating DB press
10 Barbell front raises
7 08, 2019

Thursday 080819- HPT

Active Recovery Day:

Come in and do a long warm-up then join our Thursday stretching or Yoga. Go for a swim, bike, run, row, long hike. On YouTube search: Mobility WOD, ROM wod, have an epsom salts bath. Do something active to recover your body.

6 08, 2019

Wednesday 080719- HPT

CFO Class: Strength

5 x 3 Overhead Squats, ascending

Our last squat variation in the cylce. Building to a heavy triple, athletes should think about staying within 120% of their 1RM Snatch.

Fight for Bracing
We want a focus on bracing the bar, mainly from the shoulder to the elbow. Creating a strong base of support through the two joints will depress the scaps, keeping the force of the barbell supported through the midline. As soon as we lose any tension through this brace, the load is solely supported in the shoulders.
CFO Class: MetCon

For time:

50 ft Handstand walk
40 Cal row
30 Wallballs 20/14lbs
20 Ring dips
10 Thrusters 155/105 lbs

A spicy play on the open wod 14.4
Athletes will feel more of an urge to sprint this one and should somewhat adhere to that urge. When we see a chipper we can beggin to break it down movement by movement, sort of visualizing our way through it. The handstand walk will be fairly dependent on skill with the movement, but normally 50ft is not a high volume, we want to get this done quickly and hop on the rower. Here we will be required to find a pace, a quicker pace, but a pace none-the-less, a 1Km row pace should allow us to get the row done quickly enough and have enough to start on the walllballs right away. When we get to the ball, athletes should think about taking a deep breath because we are going to have some fatigue setting in, but we want to go unbroken with this movement. Getting through the wallballs and onto the ring dips, quick sets with quick rests chipping away and saving our shoulders for what’s next. The last item to knock off the list: 10 med-heavy thrusters, in a fresh set we should be able to hit these unbroken, the way the movements will unfold today will make this difficult. We know we are done at this point so we should attempt what we can here.
Midline Accessory

Accumulate 3mins in an L-sit hold
Accumulate 4mins in a plank hold
Accumulate 5mins in a Sandbag bear hug 3/2*

MetCon Intervals

On 3mins x 15mins:

50ft Double DB Walking lunge*
5-7 Bar muscle ups
10-15 Handstand push-ups

*1 arm overhead, 1 arm front rack
Power Accessory
4 sets
Bike 1000m
10 wallballs @ 30/20 @ above 10

rest 3 minutes