Benchmark Month


"Eva"

Warm-up

The Coach Boz OHS Warm-Up

-15 Pass Throughs

-10 PVC OHS

-With the same normal OHS grip and normal foot position, squat down into the “hole” and hold it for a count of five. Focus on driving the shoulders UP towards your ears (active shoulders), and maintaining as much of a vertical torso/arm position as possible. Remember to push your knees OUT – don’t let them drift in.

-Stand up, move your hands in (towards each other) on the bar a few inches, and move your feet in the same distance. With this narrower stance, drop into the hole and hold for a count of five. You may notice you are leaning forward more here, and your arms are coming forward more. Focus on driving the shoulders UP (more UP than BACK – think “active”) and keep your torso as upright as you can.

-Repeat three or four more times, moving hands and feet in for each rep. During your last rep, hands and feet should be almost together. You may not get down very far at this point, and you may be leaning crazy forward. That position should improve with time and practice.


You end up doing 4-5 static holds in the bottom position of the OHS, each with a more narrow hand and foot position than the last. When you are done, do a few more pass throughs, and see if you can move your arms in a bit closer now that you’re more stretched out.

General

-2-3 minutes of jump rope to get warm

-Quick Stretch of (10-20 sec hold): Quad, Toe Touch, Spiderman, Lower Back

-PVC Pass Throughs 15-20

Metcon

As always Scale when/where necessary.

Eva (Time)

5 rounds for time:

Run 800 meters

30 Kettlebell swing, 70# / 53#

30 Pull-ups

snatchBalance-"Isabel"-SnatchComplex

Warm-up

F.U.N.

6 min AMRAP w/ partner

-partner 1 will do 6 abmat situps then run 1 trip (2x60ft) of the gym while partner 2 holds the plank position.

-Upon return partner 1 will hold the plank while partner 2 does 6 abmat situps and runs 1 trip.

-repeat for 6 mins

Burgener Atl. Snatch

10 shrugs

10 elbow high/outside

10 high hang snatch (elbows, eyes, press)

7 P snatch/mid shin

7 OHS

*do not drop bar for entire warmup

Weightlifting

Snatch Balance (3-3-3-3)

Metcon

Isabel (Time)

For Time:  30 Snatches, 135# / 95#

Weightlifting

Power Snatch + Hang Squat Snatch + 2 Overhead Squats (1-1-1-1)

Ascending sets up to 155/115, complete 1 complex every minute on the minute for 4 minutes. Rest at least 5 minutes before starting the metcon. Mentally prepare and get after it.

2RM Deadlift

As always use any extra class time to work on skills that you may be struggling with.

Warm-up

:15x4

Jumping Jacks

Squats

Mt. Climbers

Jump Squats

Weightlifting

Deadlift (10-8-6-4-2-2-2+)

With the class time establish a new 2RM. Make sure you warm up deadlifts properly. Note we will not be hitting a 1RM for the deadlift. All future workouts will be based on your 2RM. Reps must be touch and go.

Cash Out

CFP Pushups (1 max effort attempt in 1 minute)

Chest to deck, do not let the stomach or thighs touch the ground.


"Fran"

Warm-up

20-10-20-10 upper strength

push-ups

pull-ups

squats

dips

-followed immediately by 2 minutes jump rope(this is a warm-up to elevate heart rate not double under practice)

Weightlifting

up to 185/135 go heavier than WOD weight, do 4 strict pull ups between each set

Thruster (3-3-3-3 )

Metcon

Fran (Time)

21-15-9

Thrusters, 95# / 65#

Pull-ups


"Elizabeth"

Warm-up

General 2

3 rounds:

15 jumping jacks

15 sit ups

15 mountain climbers

15 air squat

Burgener Clean alt.

10 shrugs

10 elbow high/outside

10 high hang Clean (shrug, elbows high, fast elbows)

7 P Clean/mid shin

7 Front Squat

7 Squat Clean and Jerk

*do not drop bar for entire warmup

Weightlifting

Clean (2-2-2 up to 185/135 do 5 pushups between sets)

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips


AddiStrong 5k

Please note there will be no class/open gym on Saturday 4/11. The WOD will be the AddiStrong 5k run/walk. Check in is at 830 am with the run starting at 10, we hope to see everyone there! Also for anyone interested, on the same day 4/11 Jarad, Cody, and Kelsey will be doing some competition prep work at the box from roughly Noon-2 for their competition next weekend in Lansing. All are welcome to join.

ADDISTRONG 5K

No Class tomorrow at 10 am the WOD will be the AddiStrong 5k which begins at 10 am at the Branch County Fair Grounds. We hope to see Everyone there!

Press 1RM

Warm-up

The CrossFit Warm-up

3 rounds of 10-15 reps of:

Samson Stretch (15-30 seconds)

Overhead Squat with PVC

Sit-ups

Back-extensions

Pull-ups

Dips

Weightlifting

The goal today is to establish a new 1RM for the Strict Press, Push Press and Push Jerk.This is the only objective for today so rest adequately between sets (2-3 minutes once past the initial warm up). Make jumps that are incrementally small, 5-10 lbs total, once you get to 1RM attempts (remember a 5 lb PR is better than a 10 or 20 lb failed lift). Use the Wodify Video Library for demo and technique videos.

Strict Press (5-3-1-1)

Push Press (3-3-1-1)

Push Jerk (3-3-1-1)

"Cindy"

Please note there will be no class/open gym on Saturday 4/11. The WOD will be the AddiStrong 5k run/walk. Check in is at 830 am with the run starting at 10, we hope to see everyone there! Also for anyone interested, on the same day 4/11 Jarad, Cody, and Kelsey will be doing some competition prep work at the box from roughly Noon-2 for their competition next weekend in Lansing. All are welcome to join.

Warm-up

Dynamic Warmup

2 Rounds:

Run/lunge 1x

Run/butt kickers 1x

Run/Straight Leg March 1x

Run/power skips 1x

Run/Spidey 1x

Run/Cartwheel 1x

Run/Toe Hold 1x

Run/inchworm 1x

Metcon

Cindy (AMRAP - Rounds and Reps)

20-Minute AMRAP of:

5 Pull-ups

10 Push-ups

15 Squats


C&J-"Grace"

Warm-up

The Coach Boz OHS Warm-Up

-15 Pass Throughs

-10 PVC OHS

-With the same normal OHS grip and normal foot position, squat down into the “hole” and hold it for a count of five. Focus on driving the shoulders UP towards your ears (active shoulders), and maintaining as much of a vertical torso/arm position as possible. Remember to push your knees OUT – don’t let them drift in.

-Stand up, move your hands in (towards each other) on the bar a few inches, and move your feet in the same distance. With this narrower stance, drop into the hole and hold for a count of five. You may notice you are leaning forward more here, and your arms are coming forward more. Focus on driving the shoulders UP (more UP than BACK – think “active”) and keep your torso as upright as you can.

-Repeat three or four more times, moving hands and feet in for each rep. During your last rep, hands and feet should be almost together. You may not get down very far at this point, and you may be leaning crazy forward. That position should improve with time and practice.


You end up doing 4-5 static holds in the bottom position of the OHS, each with a more narrow hand and foot position than the last. When you are done, do a few more pass throughs, and see if you can move your arms in a bit closer now that you’re more stretched out.


Burgener Clean alt.

10 shrugs

10 elbow high/outside

10 high hang Clean (shrug, elbows high, fast elbows)

7 P Clean/mid shin

7 Front Squat

7 Squat Clean and Jerk

*do not drop bar for entire warmup

Metcon

Clean and Jerk (2-2-2 up to 185/135)
Go heavier than WOD weight. Work technique and cyclical rate. Good technique will conserve energy and being able to cycle these efficiently will lead to a successful PR.


Grace (Time)

For Time:

30 Clean and Jerks, 135# / 95#

1RMBench-P/DComplex-T2B

Warm-up

General 2

3 rounds:

15 jumping jacks

15 sit ups

15 mountain climbers

15 air squat

Weightlifting

Establish a new 1 Rep Max

Bench Press (5-5-5-3-3-3-1-1-1)

Strength

With time remaining...

Pull-Up Dip Complex (No Measure)

Pull-Up/Dip Complex

5 Regular Grip Pull Ups

5 Dips

5 Wide Grip Pull Ups

5 Dips

5 Narrow Grip Pull Ups

5 Dips

5 Reverse Grip Pull Ups

5 Dips

5 Mixed Grip L

5 Dips

5 Mixed Grip R

then.. Max Effort Pull Ups and Dips

Cash Out

Complete 35 Toes-To-Bar. Work on proper muscle recruitment and efficient movement. Treat this as skill work as much as a Cash Out.

Toes-To-Bar (35)

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