5 12, 2019

Friday 120619- HPT

Gymnastics, skill

3 x max rep tempo ring muscle up


Start at the top of the muscle up, taking 5 seconds to get to the bottom (slow as possible in transition), perform 3 beat swings in the bottom, hitting a muscle up hard and fast, hold the top for 1 second and repeat for max reps
Gymnastics Accessory

4 sets:
12 Pike pulls on rower
6 strict pause toes to bar*

*Pause at the bar for 2 seconds
CFO Class: Gymnastics Power

6 sets for load:
3 weighted strict pull-ups
3 weighted strict ring dips
Rest 60s

Because the reps are so low, we should not feel any metabolic fatigue at all. Athletes should be almost failing the third rep to get the benefits of building our power.
CFO Class: MetCon Power

10 rounds for time of:

3 Power Snatches 80%
50 Double unders

Now we are taking the principles of building power to the MetCon, can we sustain quick singles each and every round? It will take smooth double unders and good pacing to do this.
Aerobic Conditioning

2mins on each machine for 5 rounds:

Shoulder Accessory

3 sets
20 tall kneeling banded angels
20 weighted arm circles
4 12, 2019

Thursday 120519- 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.

3 12, 2019

Wednesday 120419- HPT

Snatch, technical

Paused snatch pull*

5 x 3 @light

*2 seconds mid tigh

5 sets
5 snatch deadlift
5 power snatch
5 overhead squat
CFO Class: Strength

Unilateral, static

3 sets
5/5 weighted DB step ups
10/10 weighted pistols
30s/30s Airplane hold
3/3 Turkish get-ups

Working back and forth today between unilateral and static movements, with a general focus on lower body pull and push with some shoudler stability. These movements are intentional and we want to see athletes moving well, there is no scoring, so the goal and the benefit lies in the quality in which we are moving.
CFO Class: MetCon


For total reps with 1min on each movement x 4 rounds of:

Bench press @ BW/0.7xBW
Sumo Deadlift @ BW x 1.5
Cal Bike

Accumulating reps today in a strength workout where we are working back and forth between simple, basic strength building movements and flirting with our threshold over 1min on the bike. Because of the built in rest we have the opportunity to hit the bike very hard, making for the later rounds of bench and deads difficult. The goal here is to see how we can sustain reps in a fairly fatigued state.
Post chain, upperbody accessory

5 sets

50ft silver back swings
5/5 Kb strict press
2 12, 2019

Tuesday 120319- HPT


HS Walk

4 sets

20s Nose to wall hold + 15-25ft HS walk + 10s Freestand hold attempt

Goal is to tax shoulder stability going into the hs walk, then attempting to control with a freestand hold. Be forgiving on the hold, goal is just to attempt to control as much as possible in a fatigued state.
Gymnastics Accessory

5 sets
12 seated btn press
4/4 single arm kb press
CFO Class: MetCon, Endurance

For time:

50 Dumbbell squats
40 Toes to bar
50 Dumbbell Deadlifts
30 Burpees
50 Dumbbell Cleans
10 Devils Press

DB: 2 x 50/35lbs

An endurance chipper that will have a lot of back and forth between hip extention and flexion, ultimately taxing the midline before the final 10 Devils press. This midline fatigue with the simple fact that they are at the end of this workout, will make the devils press harder than usual. Athletes should conserve and sustain smooth reps breaking before we need to in order to sprint out the final devils press rather than be hung up on them.
Conditioning Intervals

On 7mins x 21 mins

25 cal Row
80 double unders
20 cal Bike
80 double unders
Midline Accessory

5min Sandbag bear hug hold
1 12, 2019

Monday 120219- HPT

CFO Class: Clean & Jerk

On 2mins x 12mins:

1 Power clean + Push Jerk + 1 Squat Clean + 1 Split Jerk

The complex is built for us to work on force production. Athletes Focused on progressing in weight through the lifts. We won’t have to touch n go between clean & jerks, but there should be a rhythmic approach ensuring we have 90s of rest each interval.
CFO Class: Threshold MetCon

As many rounds as possible in 18mins of:

30 Wallballs 20/14lbs
30s rest
30 Box jump overs 24/20″
30s rest
15 Hang power cleans 135/95lbs
30s rest
15 Pull-ups
30s rest

Today the goal is simple, hang on to unbroken reps as long as possible. Athletes should use the rest wisely, collect ourselves and be ready to hit giant sets. We might not get the best score this way, but we will find our threshold.
Clean & Jerk Accessory

3 sets
10 Strict press
10 Evil Wheels
10/10 Goblet cossack squats

2 rounds:
40 Cal Row
30 Cal Bike

*Every 30s 1 Burpee
Posterior Chain Protocol 2

4 sets:

6 Glute/Ham raises
8 Weighted Bulgarian split squat/leg, Back rack
12 Romanian Deadlifts

29 11, 2019

Saturday 113019- HPT

Welcome to the CFO Christmas Festival
Reminder: We have one giant class today at 11:30am

“12 Days of CrossFit”

12 Progressive rounds for time of:

Option 1:
1 Snatches in a crossfit box, 155/105 lbs
2 Box jumps, 30/20″
3 Push Press, 155/105 lbs
4 Toes to bar
5 Golden ring dips
6 Hang power cleans 155/105 lbs
7 Deadlifts lifting, 155/105 lbs
8 burpees bouncing
9 bells a’ swinging, 2/1.5p
10 Goblets Lunging 2/1.5p
11 Walls a’ balling 20/14 lbs
12 handstands pushing

28 11, 2019

Friday 112919- HPT

Snatch, Complex

Hang Snatch

4 sets
5 Hang snatch high pull + 3 Hang power snatch + 1 Hang squat snatch
Snatch, Technique

4 x 2 Snatch Balance
Snatch Accessory

5 sets
3 snatch sotts press
3 snatch deadlifts
CFO Class: MetCon

3 rounds for time of:

20 Handstand push-ups
100 Double unders
30 Burpees

Today’s Metcon is striaght up go, athletes should be able to push the pace through each movement even though we have a lengthy rep scheme to deal with. We want to be aware of the dynamic push of the burpee and the effects it will have on the 2nd and third round of hspu, but ultimately we want to push this one.
Aerobic Conditioning

As many rounds as possible in 30mins of:

2K row
4K bike
2K ski

*Every 4mins complete 40 airsquats
Midline Accessory

5 sets:
4 Dragon flies + 15 Hollow rocks
27 11, 2019

Thursday 112819- 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.

26 11, 2019

Wednesday 112719- HPT


6 rounds
5 Burpee bar muscle ups
45s Plank hold
Gymnastics Accessory

3 sets
20 Tall kneeling banded lat pull downs
CFO Class: MetCon

As many rounds as possible in 15mins of:

5 Front squats 185/135 lbs
20 Cal Machine

We are being introduced with some intensity today, looking for athletes to consistently pick up the bar right away off the machine, rep out their unbroken front squats and get right back on the machine. Managing the pace on the machine will be the only thing we can do from a strategy standpoint, here is where it comes in handy to get to know yourself and your abilities on the machines as to settle into a nice pace over the 15mins of work utilizing the following pacing measures: Rower: pace/500m, cals/hour, s/m Bike: Km/h, RPM, wattage Ski erg: Cals/hour, s/m
Shoulder Accessory

3 unbroken sets of:

10 DB lateral raises
10 DB front raises
10 DB strict press
25 11, 2019

Tuesday 112619- HPT

Clean & Jerk

a) 4 x 2 position power clean + 1 push press

B) 4 x 2 position squat clean + 1 Jerk

Position 1- top of the knee
Position 2- low hang
Clean & Jerk, technique

6 sets
3 Halting Clean Deadlifts 120%
3 Jerk dips 120%
CFO Class: Strength

Unilateral, Dynamic

3 sets of
6/6 Bulgarian Split squats
6/6 Bent over single arm Dumbbell rows
10/10 Single leg glute bridges
12 Band pull aparts

We are introducing a couple weeks of Dynamic/Static, unilateral/bilateral Strength work into our program in order to increase neural adaptation, balance & symmetry amongst the shoulders & hips, and create a nice solid foundation going into the next year’s cycles.
CFO Class: MetCon Tempo

On 2mins x 10mins

15/12 Cal Row
12 Ring dips

Some gymnastics conditioning that should have us working right up against the 2min interval window. A tempo style metcon where athletes will want to manage their pacing even though it’s only 10mins. Pacing strategies: “Cruising” the row Rep break up plan Taking advantage of the 2min window by not finishing too early.

6 sets
10/8 cal Bike
30s rest

Try to get faster times each set even if you have to start very slow on the first set
Mid back Accessory

4 sets
10/10 Trap 3 raises
10 Banded WY’s