22 03, 2019

Saturday 190323

Crossfit Oshawa – CrossFit

Metcon (AMRAP – Reps)

Teams of 3

As many reps as possible in 25mins of:

Cleans

*On the 0:00, 5:00, 10:00, 15:00, 20:00:

30/21 Calorie Row

30/21 Calorie Bike

Weight Climbs Every 30 Reps:

Weight 1: 95/65

Weight 2: 115/80

Weight 3: 135/95

Weight 4: 155/105

Weight 5: 185/135

Weight 6: 225/155

Weight 7: 245/165

Weight 8: 265/185
The workout starts with rowing and biking. On the row, we want to maximize effort and minimize transitions, since it takes a little longer to get in and out of the straps.Transitions on the bike are much faster, so athletes can afford to go a little harder and break it up more often.

The clean strategy can be adjusted based on the weight on the barbell. At the first two barbells, athletes will likely be able to hold on for larger sets before switching. As the weight increases, between 1-3 reps will appropriate depending on the athlete. Teams can work through in order, prioritizing fast transitions, as the rep schemes will decrease.


21 03, 2019

Friday 190322

Crossfit Oshawa – CrossFit

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes


20 03, 2019

Thursday 190321

Crossfit Oshawa – CrossFit

Goat Day (No Measure)

“Goat Day”

On 1min x 20mins:

Even Minutes: Movement 1

Odd Minutes: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths.


19 03, 2019

Wednesday 190320

Crossfit Oshawa – CrossFit

Metcon (AMRAP – Reps)

On 1mins x 18mins for total reps of:

Min 1- Cal Bike

Min 2- Kettlebell swing 1.5/1p

Min 3- Cal Row

Min 4- GHD Sit-Ups

Min 5- Shuttle run 25ft

Min 6- Box jump overs 30/24″
Today can be two things:

1. A very aggressive workout leaving athletes feeling wrecked but accomplished.

2. The complete opposite where we use it as a nice little primer for the open workout on Friday.

Athletes can choose which approach they would like to use. Being aware is still a good thing, Today involves a lot of high heart rate and midline, keeping in mind that we have no rest this is an 18 min workout not 1min intervals. This means we need to come out thinking about consistency, not speed.


18 03, 2019

Tuesday 190319

Crossfit Oshawa – CrossFit

Gymnastics

3 sets, for total strict reps, of:

Max strict handstand push-ups + 5-10 kipping handstand push-ups
Our goal for today is threshold training. To completely max out our strict handstand push-up and break through our strength threshold with kipping. Seeing if we can dial in our kip with shaky shoulders.

Metcon (AMRAP – Rounds and Reps)

On 4mins x 16mins:

20/16 calorie row

In the remaining time, as many rounds as possible of:

5 Power snatch 155/105 lbs

5 Overhead Squats 155/105 lbs
Today is about maintenance on the rower and smooth reps on the barbell. Majority of athletes will benefit with 4 quick singles on the snatch, a breath, then power snatch the fifth rep to set up for the 5 smooth OHS’s. Rinse and Repeat.

Athletes should also realize the trap in that we don’t get credit for the row, this should be done diligently but with enough in the engine to move with purpose on the barebell.


17 03, 2019

Monday 190318

Crossfit Oshawa – CrossFit

Strength

On 2mins x 10mins:

3 Front squats
Control down, speed up

On the way down we want athletes moving with complete control, this might mean slowing down the tempo, it might not. We are concerned only with control here not speed. On the way up we have already displayed control through the movement, now it’s time for speed. This is when we drive hard through the barbell.

Athletes should use this format to ascend in weight to a heavy triple.

Metcon (Time)

For time:

40 Cal Bike

30 Pistols

20 Thrusters 135/95 lbs

10 Ring muscle ups
One time through this short chipper, set up to go fairly hard from the start, be cautious of the leg fatigue and storm through for time.


15 03, 2019

Saturday 190316

Crossfit Oshawa – CrossFit

Metcon (Time)

Teams of 3, with a 30:00 Cap:

60/40 Calorie Bike, 120 double unders, 75 Thrusters 75/55 lbs

60/40 Calorie Bike, 120 double unders, 60 Thrusters 95/65 lbs

60/40 Calorie Bike, 120 double unders, 45 Thrusters 115/80 lbs

60/40 Calorie Bike, 120 double unders, 30 Thrusters 135/95 lbs

60/40 Calorie Bike, 120 double unders, 15 Thrusters 155/105 lbs
Like usual on Saturdays, keeping it light and fun to follow up yesterdays Open intensity.


14 03, 2019

Friday 190315

Crossfit Oshawa – CrossFit

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period


13 03, 2019

Thursday 190314

Crossfit Oshawa – CrossFit

Goat Day (No Measure)

“Goat Day”

On 1min x 20mins:

Even Minutes: Movement 1

Odd Minutes: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths.


12 03, 2019

Wednesday 190313

Crossfit Oshawa – CrossFit

Strength

Build to a heavy:

1 Pause overhead squat
Stable Shoulders

The overhead squat is only as effective a training tool as the athletes ability to maintain the function of shoulder stability.

Metcon (AMRAP – Reps)

2 rounds with 1 min spent on each station for total reps of:

Min 1 – Row/Bike/shuttle Run

Min 2 – Thrusters 115/75 lbs

Min 3 – Chest to bar pull-ups

Min 4 – 10 Overhead Squats 115/75 lbs

Min 5 – Bar muscle ups

Min 6 – Rest
Athletes should be focused on narrowing down on the skill of these movements today, the goal is max repetitions, however with 19.4 around the corner athletes should consider this as achieving “total quality repetitions.

We have built in a lot of intensity over the beginning of the weeks program, now is time for practice but with a high heart rate.