FRIDAY 4.28.17
FRIDAY PREP SESSION:
AIR SQUAT TO PISTOL 12:00
NOVICE = INTRO & INTRODUCTION WITH COACH
PROFICIENT = COUNTERBALANCE, ROLLING &/OR BOX ASSIST
ADVANCED = DUMBBELL/KETTLEBELL WEIGHTED &/OR OVERHEAD PISTOLS ATHLETE'S CHOICE: (A) METCON:
15 POWER SNATCHES (75#/55#)
5 BAR MUSCLE UPS (MOD = 7 CHEST-2-BAR PULL UPS)
X5 (B) METCON:
"TOMMY V"
21-15-9 THRUSTERS (115#/85#)
12-9-6 ROPE CLIMBS (MOD = 36-27-18 KNEES-2-ELBOW) STRENGTH:
BACK SQUAT 5X5 @ 70% #pistol #powersnatch #bar

THURSDAY 4.27.17
THURSDAY PREP SESSION:
SNATCH METCON:
CROSSFIT.COM MAINSITE WORKOUT 20150115 800M RUN
25 OVERHEAD SQUATS (75#/55#)
25 SUMO DEADLIFT HIGH PULLS (75#/55#)
X5 #snatch #800mrun #overheadsquat #sumodeadlifthighpulls

WEDNESDAY 4.26.17
WEDNESDAY PREP SESSION:
TURKISH GET-UP 12:00
NOVICE = INTRO & INSTRUCTION WITH COACH
PROFICIENT & ADVANCED = FIND 1RM ON EACH ARM WORK CAPACITY:
BUTCHER PUSH EVERY 4:00
X4
*ATHLETE CHOOSES LOAD SKILL:
HANDSTAND PUSH UPS (PROGRAMMED BY ALI) EVERY 2:00
:10 - :30 HANDSTAND HOLD FOLLOWED IMMEDIATELY BY ATHLETE'S CHOICE OF HSPU REPS (NOT TO EXCEED 10-12 REPS)
*ATTEMPT TO INCREASE HOLD TIME AND REPS FROM LAST WEEK #turkishgetup #butcherpush #handstandpushups #handstandhold

TUESDAY 4.25.17
TUESDAY PREP SESSION:
JUMP ROPE (SINGLES / DOUBLES / TRIPLES)
10:00 STRENGTH:
SUMO DEADLIFTS EVERY 2:00
3 REPS
X7
*ASCEND TO HEAVIEST LOAD SPRINT METCON:
12-9-6
CALORIE ROW
BURPEES OVER THE ROWER #jumprope #doubleunders #tripleunders #sumodeadlifts #calorierow #burpee

MONDAY 4.24.17
MONDAY PREP SESSION:
TOES-2-BAR 12:00
NOVICE = MOVEMENT INSTRUCTION WITH COACH
PROFICIENT = 5-10 REPS X3 + 1 MAX EFFORT ATTEMPT
ADVANCED = 10-15 REPS X3 + 1 MAX EFFORT ATTEMPT METCON:
2017 QUALIFIER WORKOUT #3 21-15-9
SHOULDER-2-OVERHEAD (135#/95#)
CHEST-2-BAR PULL UPS MIDLINE/CORE:
SEAL SERIES PLANKS 4:00 TOTAL
:30 LOW PLANK
:30 HIGH PLANK
:15 OF THE FOLLOWING...
LOW PLANK RIGHT ARM UP
LOW PLANK RIGHT LEG UP
LOW PLANK LEFT ARM UP
LOW PLANK LEFT

FRIDAY 4.21.17
FRIDAY METCON:
2017 QUALIFIER WORKOUT #1 100 ALTERNATING DUMBBELL SNATCHES (50#/35#)
80 CALORIE ROW
60 BAR FACING BURPEES
40 MUSCLE UPS
*20:00 TIME CAP #dumbbellsnatches #calorierow #barfacingburpees #muscleups #2017qualifierworkout1

THURSDAY 4.20.17
THURSDAY PREP SESSION:
ROWING 12:00 TECHNIQUE FOCUS
:20 ROW / :40 REST
X12 OLY:
HANG CLEAN 7:00 EMOM
1 HANG CLEAN
*ASCEND TO HEAVIEST LOAD METCON:
"DIANE"
21-15-9
DEADLIFTS (225#/155#)
HANDSTAND PUSH UPS #rowing #hangclean #diane #deadlifts #handstandpushups

WEDNESDAY 4.19.17
WEDNESDAY PREP SESSION:
GHD 3 BACK EXTENSIONS
6 HIP EXTENSIONS
9 SITUPS
12 BANDED REVERSE HYPERS
X2-4
*NOT FOR TIME METCON:
1:00 MAX REP KETTLEBELL SWINGS (70#/55#)
1:00 REST
X5 TECHNIQUE:
ROPE CLIMBS & PEG BOARDS
15:00
NOVICE = ROPE CLIMB TECHNIQUE WITH COACH
PROFICIENT = WORK TO 10 TOTAL ROPE CLIMBS
ADVANCED = WORK TO 10 TOTAL LEGLESS ROPE CLIMBS OR 5 PEG BOARD ASCENTS #GHD #backextensions #hipextensions #situps #reversehypers #kettlebellswings #ropeclimbs #pe

TUESDAY 4.18.17
TUESDAY PREP SESSION:
HANDSTAND WALK
12:00
NOVICE = WALL WALKS WITH COACH
PROFICIENT = 10 WALL WALKS INTO HANDSTAND WALK ATTEMPT
ADVANCED = ACCUMULATE 300' HANDSTAND WALK WITH A GOAL OF NO LESS THAN 50' SEGMENTS METCON:
PROGRAMMED BY CROSSFIT LINCHPIN
10:00 AMRAP
30 DOUBLE UNDERS
10 PUSH UPS
10 PUSH PRESS (95#/65#) OVERHEAD STRENGTH:
5 STRICT PRESS
5 PUSH PRESS
5 PUSH JERKS
X3
*REST AS NEEDED BETWEEN SETS
**ATTEMPT TO INCREASE LOADING FROM 2 WEEK AGO MT:
50 T

MONDAY 4.17.17
MONDAY PREP SESSION:
AIR SQUAT PROGRESSION TO OVERHEAD SQUATS OLY:
SNATCH
PARTNER EMOM
14:00
1 POWER SNATCH + 1 SQUAT SNATCH + 2 OVERHEAD SQUATS @ 70%
*PARTNER A GOES THE FIRST MINUTE AND PARTNER B GOES THE SECOND MINUTE. BOTH ATHLETES SHOULD COMPLETE 7 CYCLES. STRENGTH/STABILITY TEST:
OVERHEAD SQUATS
15 REPS @ BODYWEIGHT #airsquat #snatch #powersnatch #squatsnatch #overheadsquat