OUTLIER DAY AT THE BAY
On Saturday September 21st, we are headed to Bahia Point on Mission Bay to hang out and have some fun. There will be paddle boarding, floating around, fun in the sand, cornhole, food, volleyball, and anything else we figure might be fun. Festivities will begin at 10am. There will still be classes at 8am and 9am, but the 10:30am class will be cancelled so anyone who wants can still make their way out the to bay.
PROGRAMMING NOTE
On Monday this week, you will have a chance to see where you are at with your snatch. This will come in the format of a running strength session. Try to add a little bit of weight each round and build to quality heavy snatch complex for the day.
We will also begin a squat program on Wednesday featuring squat waves. Considering the open is beginning in less than a month, we will keep the heavy squat days towards the beginning of the week to keep room for the open workouts Thursday-Monday beginning October 10th.
MONDAY, SEP 16
STRENGTH/METCON
Every 2:00 x 10:
200m run
1 snatch + 1 overhead squat
Start at approximately 50% of your 1RM and add 5 or 10 lbs each round. Record heaviest successful lift. Squat snatch preferred.
We finished up cleans last week so let’s see where we stand with snatch this week with a bit of a running/lifting session.
TUESDAY, SEP 17
METCON
For time:
20-16-12-8-4 chest-to-bar pull-ups
10-20-30-40-50 calories on rower*
*Ladies perform 8-16-24-32-40 calories on rower
The workout flow as follows:
20 CTB pull-ups
10/8 cal row
16 CTB pull-ups
20/16 cal row
…
WEDNESDAY, SEP 18
STRENGTH
Back squat
6 Reps @ 65%
3 Reps @ 70%
6 Reps @ 65%
3 Reps @ 75%
6 Reps @ 65%
3 Reps @ 80%
Week 1 of a back squat program! We will be working through a progression involving waves, starting with 6/3 reps. The percentages are a guide…you will keep the 6 reps at a consistent weight and increase the sets of 3 reps.
METCON – Troy CrossFit 2019 Rookie Rollout WOD
3 rounds:
12 Russian KB swings (53/35)
12 goblet squats (53/35)
then…
36 burpee box jump overs (24/20)
-8:00 cap-
The Rookie Rollout at Troy CrossFit is on Saturday 9/28. We currently have one athlete signed up. If you looking to try a competition for the first time, this is a great one! BTW, the Rookie Rollout weight is 44# for the guys, but we will just use 53# in the class today.
THURSDAY, SEP 19
RUNNING INTERVALS
3 rounds:
200 meter run, rest equal to run time.
400 meter run, rest equal to run time.
600 meter run, rest equal to run time.
Post scores for all 9 runs. Recommend bringing a stop watch or using your phone to record split times.
Scaling Options
Reduce to 2 rounds overall.
If unable to run, perform on rower.
FRIDAY, SEP 20
STRENGTH
18 minutes:
Build to a heavy set of the following complex
Clean + 2 front squats + jerk
METCON
AMRAP 9:
3 power cleans (135/95)
8/6 cal bike
6 power cleans
8/6 cal bike
9 power cleans
8/6 cal bike
…continue adding 3 power cleans til time is up
Rx+ 155/105
Rower/ski erg can be used if needed.