9 01, 2020

Friday 011020-HPT

Clean & Jerk

5 x 2 Power clean & Jerk @ 90%

1RM Back squat

Today we are faced with three seperate maxes, completing a true powerlifting total. This will test our ability in raw strength and power. All three lifts are about athletes generating as much force prouction as possible. Backsquat: Athletes should think about controling the way down as much as possible, we don’t want to go too slow and turn it into a tempo, however we need to be careful not to go too fast creating negative velocity when we attempt to switch directions in the bottom. Upon hitting the bottom, we should already be thinking of driving up spreading the floor apart with our feet as hard as possible.

1RM Bench press

Bench press: Our force comes directly from the floor and the bench, ensure we are engaging opposing forces towards the barbell through our feet and upper back- remember your five points of contact.
1RM Deadlift

Deadlift: *If that bar doesn’t move with a flat back, it doesn’t move. period. Knowing this, we want athletes to engage through the midline and take in a large amount of air before we even bend over to grasp the bar. After we are organized through the lungs and midline, we should immediately place hands on the bar, set our backs, dig in the heels and push the floor away as hard as possible thinking about prying the bar off the floor using the legs. Our core being the crowbar.


For max meters:

40min Row

Post chain stability

5 x 10/10 RNT single leg deadlift

8 01, 2020

Thursday 010920- 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.

7 01, 2020

Wednesday 010820- HPT


5 attempts at a max distance handstand walk

*If you’re max distance is longer than 50ft add obstacles
CFO Class: MetCon

“Triplet Test”

AMRAP 15mins

5 Ring muscle ups
10 Hang power cleans 155/105lbs
15/12 Bike

A MetCon put together specifically for this weeks test, this will be testing the athletes ability to pace consistently hard for a full 15mins and be smart about our approach. We are taking what we have learned over the year from a pacing standpoint and applying it within a balanced triplet.
Gymnastics Strength

3 sets

5 weighted strict toes to bar
Midline Accessory

5 x 10 alternating kettlebell deadbugs
6 01, 2020

Tuesday 010720- HPT


4 x 2 Push press @ AHAP

CFO Class: Snatch

1RM Snatch

Three attempts

This will be the focal point of today, establishing our 1RM. This is actually a low pressure situation because our snatch retest is right around the corner, we will get another stab at this soon. Athletes should remember that the technique work is behind us, we want to establish a set-up routine, how we adress the bar should be the exact same every time. It doesn’t matter how, it just matters that it clears our heads so we are not thinking too much. Having one simple cue to focus on usually helps, like “tight” or “strong from the floor” or “speed through the middle” or “punch” if you are thinking of a cue, there are two requirements: 1. It adds value to your lift, 2. It clears your head of everything else. Let’s focus on one thing and do it really friggen well today!
CFO Class: MetCon

“CrossFit Games Open 12.1”

AMRAP 7min:


We saw this in the open in 2012 and we haven’t programmed it much if at all. We are simply doing this workout because it fits nicely in this spot to balance out the week. Nonetheless, we should take the opportunity to record our scores and see what we can do!

For time:
2Km row
5 01, 2020

Monday 010620- HPT

Testing week starts today! Try and record your results the best you can.

CFO Class: MetCon

“Foundations 1”

500m Row
40 Front squats 135/96 lbs
30 GHD sit-ups
20 Handstand push-ups
10 Bar muscle ups

Foundatons 1 is the first workout we give in the foundations program and it’s what we are kicking off our testing week with. This is a scaled up version of it, of course. The challenge is to see how much we can push the pace throughout and see if we can hang on for unbroken reps. We want to make sure the row is fast enough to make good time, but not so fast that we can’t pick up the bar for the squats right away. After this we want to make sure we are picking up the pace each movement as the required repetitions go down.

1 x Max Strict pull-ups
1 x Max Strict ring dips

4 sets
20 banded straight arm pull-downs
20 alternating high box step ups
3 01, 2020

Saturday 010420- HPT

CFO Class: MetCon

On a running clock athletes will perform three individual timed workouts

1. For time: (0-10mins)

50 Wallballs 20/14 lbs
50 Alternating DB snatch 50/35lbs
200 Double unders

2. For time: (10-20mins)

15-12-9 reps of:

Thrusters 135/95lbs
Chest to bar pull-ups

3. For time (20-30mins)

30 Squat clean to thrusters 135/95lbs

Three separate workouts today within a 30min span. These E10minMOM’s are how we can produce very high levels of intensity and include higher volume. Understanding this is not maximal Aenerobic levels, we are looking to reach our Aerobic threshold within the mini speedy workouts. The first workout should be an introduction, making quick work of the wallballs and snatches but by the time we are done the 200 double unders we can walk away and get ready with time to spare for part two starting at the 10min mark. Part 2 athletes will see an increased level of intesnity, we are looking to reallly leave it on the line and push the pace here. Thrusters should be smooth and broken up when the legs can drive the bar no longer. The C2B should be smooth and broken only when our grip is really yelling at us to let go. Otherwise it’s grip n rip. Part 3 starting on the 20min mark, we will be fatigued from the work behind us but our intensities should remain high for this, chipping away consistently at the 30 reps. Looking for athletes to find their double jump and punch in a nice smooth rhythm.

5 sets of
5-6-7-8 Bench press @ 60-75%
20 Ring rows
Power Conditioning

8 sets
200m Ski @damper 10
50ft Burpee broad jump
2min rest
Shoulder Accessory

4 sets
10 straight arm BB front raise
10 DB Z press
2 01, 2020

Friday 010320- HPT


5 x 5 TnG Power Cleans + 1 Jerk

3 x EMOM 6mins, rest 3 minute between each of the 3 sets

Min 1- 2 Snatch Pull @100% of 1RM Snatch
Min 2- 50′ Broad Jumps
Min 3- 2 Power Snatch @80%+
Weightlifting Accessory
CFO Class: MetCon

50-40-30-20-10 reps for time of:

Burpee over the bar
Deadlifts 185/135 lbs

A high volume couplet that should start our at a very moderate intensity for us, slowly building in intensity as the reps decrease. On the deadlifts we want to think about hips sliding back and forth like they are on a track, with a stable midline and using the legs to drive the hips back and forth, the bar should move with efficiency. On the burpees, we should be thinking about breathing and maintaining a pace feeling that build as the workout goes on. In the 50s, athletes should be paying attention to how they are feeling trying to maintain a certain speed, seeing that speed increase through the 40s, then again in the 30s, then starting to really ramp it up in the 20s, and finally an all out sprint home in the 10’s.
Midline Accessory

5 x 20s L sit hold
1 01, 2020

Thursday 010220- HPT


EMOM x 10mins
Odd: 5-7 Bar muscle ups
Even: 5-7 Ring dips
Gymnastics Technique

5 sets
12 Hollow banded lat pulldowns
12 pike pulls
Gymnastics Accessory
4 sets
15 Medball push-ups
20 Ring rows
CFO Class: MetCon

As many rounds as possibl in 25mins of:

16 Shuttle runs 25ft
6 Sandbag carries
12 Toes to bar
A long triplet, we will be acheiving a lot of rounds to accumulate volume and prep for next week. The workout is centered around the toes to bar. Athletes should be able to maintain two sets to unbroken toes to bar for the majority of this workout expecting to recover during the shuttles and light up the biceps/grips during the gun walk.
Midline Accessory

5 x 5 Dragon flies
31 12, 2019

Wednesday 010120- HPT

Happy New Year!

Enjoy your rest day, there will be training posted for tomorrow.

30 12, 2019

Tuesday 123119- HPT

Happy New Years Eve!

There will be one giant 2 hour class today. Warm-ups begin at 11:00am

“Seasons Beatings”

In pairs, 2019 reps for time of:

100- burpee over the bar
100- wall balls 20/14 lbs
100- Deadlifts, 135/95 lbs
100- power cleans, 135/95 lbs
100- Push jerk, 135/95 lbs
100- Pull ups
200- Double unders
100-back squats, 135/95 lbs
100-Toes to bar
200- Double unders
100- Cal row/bike
100- Pistols
100- Ring dip
100- Overhead squats 135/95 lbs
200- Double unders
100-Kettle bell swings
100- Thrusters 135/95 lbs
19- Muscle ups