WOD - Class Programming
Thursday, July 7
“You never know what's around the corner. It could be everything. Or it could be nothing. You keep putting one foot in front of the other, and then one day you look back and you've climbed a mountain.” ― Tom Hiddleston
Rebuild option available all day.
Strength Focus: 4:30pm
Strength
Alt EMOM 12 mins: L-Seated Dumbbell Press, Dumbbell Push Press, Hollow Holds, and Band Pull Aparts
Every 1 min for 12 mins, alternating between:
10 L-Seated Dumbbell Press, pick load @20X1
15 Dumbbell Push Press, pick load @10X1
Hollow Hold, 35-45 secs
Band Pull Apart, 40 secs
WOD
AMRAP 16 mins: Assault Bike Calories, Box Jump Overs, and Strict Handstand Push-ups
With a partner, alternating full rounds - AMRAP in 16 mins of:
15/10 Assault Bike Calories
10 Box Jump Overs
5 Strict Handstand Push-ups
Rebuild
EMOM x 16mins
1st - Front Squat 5 reps 30X0
2nd - Nordic Hamstring Curl 5 reps 30X0
Wednesday, July 6
“Success is stumbling from failure to failure with no loss of enthusiasm.”
― Winston S. Churchill
Peter Drucker said, “You can’t improve what you don’t measure.” At Pisgah, we’re not super caught up in how much weight you lifted or how fast you went. We’re much more concerned with you just showing up and working hard and being intentional about technique and form and safety.
However, we do believe in tracking data and measuring progress, which is why we pay for a community subscription to Beyond the Whiteboard. We pre-load each day’s Pisgah Fitness workouts into the app/website, so all you have to do is punch in your numbers. It does the rest. It’s a great tool, so if you’re not using it yet, think about giving it a shot. After all, it’s free for you! Download the app, then enter code PISG191 (don’t pay any money!) to get it going. Enjoy!
Strength
Every 2 mins for 12 mins: Snatch
1 Snatch, pick load
Every 2 mins for 12 mins.
Athlete Instructions
Instructions
90-96% 1RM
Please take 10-15 mins to build to at least 85% before starting your six sets at 90% or more.
WOD
FT: Rows, Overhead Squats, and Chest-to-bar Pull-ups
For time:
Row, 500 m
25 Overhead Squats, 95/65 lbs
25 Chest-to-bar Pull-ups
25 Overhead Squats, 95/65 lbs
Row, 500 m
Tuesday, July 5
“Never lose hope. Storms make people stronger and never last forever.”
― Roy T. Bennett, The Light in the Heart
Rebuild option available all day.
XT Strength: 5:30pm
Also, Pisgah is growing! We cap our classes at 14, which helps us to keep classes safe and the experience for all athletes high-quality. Don’t worry…if we see a time slot consistently filling or popular, we’ll keep adding classes to make sure everyone gets the classes they want each week! However, we just can’t safely and effectively manage 16-20 athletes on a barbell day (especially with Rebuild options, etc.). So…THANKS for RSVP’ing ahead of time and for picking another class if you see that the one you’ve targeted is full. As we keep growing, we’ll be looking to add some classes as the community requests them! Let me know what you’d like to see.
Strength
3 Sets:
1) Off Set KB Push Ups; 20X0 Tempo; 6-8/arm; rest 45sec
2) Ring Rows; 2020 Tempo; 10-15reps; rest 45sec
3) Tall Kneeling KB Tricep Extension 20X0 Tempo; 10-15reps;
rest 45sec and back to 1
WOD
Complete as many rounds as possible in 15 mins of:
15 DB Bench Press, 50/35 lbs
30 Dumbbell Hang Snatches, 50/35 lbs
60 Double Unders (100 Singles)
Rebuild
3 Sets:
1) Close Grip Bench Press 30X0; 4.4.4; Drop Set; rest 90sec
2) RNT Dumbbell Row 20X0; 8-10reps/arm; rest 90sec
XT Strength
Clean Day
Clean - A:
2 Clean Pull + Clean 1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
3x(2+1) 60-70% 1RM Clean
Reset at the floor for each rep of the complex. Use the pulls to prime and prepare to receive the full clean. Stay within the percentage range and aim for perfect reps. Compare to day 3. Start moving toward the higher end of the percentage range if you stayed lighter last time.
Clean - B:
Clean Pull + 2 Clean : 2-2-2-2-2
Clean Pull + 2 Clean 2-2-2-2-2
Use the heaviest weight you can for each set. Rest as needed between sets.
5x(1+2) 75% 1RM Clean (or more)
Same movements as part A today, but different assigned reps. Where the focus in A was to really nail down the clean pull, the focus here is on the clean. You have the option to build heavier if the bar is moving well. Focus on making both clean reps looks exactly the same as opposed to a strong first rep and a less-strong second rep. Reset at the floor between reps, but make sure the rest is minimal.
Clean - C:
Box Clean Deadlift : 3 Rep Max
Record your best Box Clean Deadlift 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
Box height - 6 in
This is another chance to feel some heavier loads in your hands than you might be able to clean. This allows us to gain some adaptation and confidence at the same time. Even though these are just deadlifts and not pulls with extension, visualize moving the bar the same way you would for a clean. Use a clean grip (double overhand) and reset on the blocks between reps. *If you don't have blocks you can complete clean deadlifts using bumper plates to elevate the bar.
During class, accumulate 40 GHD Sit-ups (60 weighted sit-ups)
Monday, July 4
“Freedom is never voluntarily given by the oppressor; it must be demanded by the oppressed.” - Martin Luther King, Jr.
Community WOD 10a
Whitten
5 rounds for time of:
22 Kettlebell Swings, 2/1.5 pood
22 Box Jumps, 24/20 in
Run, 400 m
22 Burpees
22 Wall Balls, 20/14 lbs, 10/9 ft
Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.
Sunday, July 3
“Whoever is happy will make others happy too." - Anne Frank
Monday, Jul 4 - Community WOD 10a
Snatch - A:
Muscle Snatch 4-4-4-4-4
Use the heaviest weight you can for each set. Rest as needed between sets.
50-60% 1RM Snatch
Muscle snatches are going to engrain an aggressive and full extension of the hips directly followed by a fast turnover of the barbell into the lockout position. Maintain speed through the turnover, don't grind out any reps here. Let the speed dictate the load. Reset at the floor between reps and stay within the assigned percentage range.
Snatch - B:
Power Snatch 2-2-2-2-2-2
Use the heaviest weight you can for each set. Rest as needed between sets.
60% 1RM Snatch (or more)
Reset at the floor between reps and rest minimally between. Power snatches are great opportunities to work on improving your explosiveness, timing and turnover speed. Think about locking out the barbell the moment you are underneath it- no pressing out from a soft receiving position. You can build up to some heavier loads here but make sure you are still receiving the bar in a power position and movement quality is high.
Snatch - C:
Behind-the-Neck Snatch Grip Push Press : 5 Rep Max
Record your best Behind-the-Neck Snatch Grip Push Press 5 rep max lift.
Only include the heaviest 5 rep, do not include sets prior to it.
This movement will strengthen your lockout position when receiving the bar overhead. Start with your elbows directly beneath the barbell, keep a vertical torso position throughout your dip and feel your legs drive up through the barbell as you extend. Be cautious lowering the barbell back down before resetting for the next rep, do this with control.
3 RFQ
Single Leg Hip Thrusts x 10/each
Broad Jump – Max Effort x 4
Russian Twists x 20
Saturday, July 2
“Love is the only way.” - Martin Luther King, Jr.
MLK - Excerpt from “Loving Your Enemies” Sermon - 11/17/57 - Dexter Avenue Baptist Church, Montgomery, AL
Rebuild 8:30a - Community WOD 9:30a
Rebuild
For Quality:
10-9-8-7-6-5-4-3-2-1
KB Rack Cyclist 20kg/12kg
Gorilla Row 20kg/12kg
KB Rack Carry 20m each round 20kg/12kg
4 RFQ
Box Elevated Pistol Squats (plate loaded or bodyweight or assisted) - 4 reps/leg 31X1 Tempo
rest 45secBanded or Cable Face Pulls - 10-12reps 30X1 Tempo
rest 45secTall Kneeling KB Horn Bicep Curls x 12-15 reps 20X0 Tempo rest 45 sec and back to 1
Community WOD
Teams of 2 – AMRAP 30
Row, 2000 m
Run, 1600 m (done via 8 post runs)
120 Single Arm Dumbbell Thrusters, pick load
80 DB Box Step-Ups
40 Ring Dips (Bar/Box/Bench Dips)
20 Wall Walks (Pike Push-Ups or Push-Ups)
Athlete Instructions
Instructions
Throughout this workout, only one partner will be working at a time. For the row, switch every 500 m, and for the run, switch after each post run. Partition the rest of the repetitions however you deem best.
Friday, July 1
“Spread love everywhere you go. Let no one ever come to you without leaving happier.” - Mother Teresa
WOD
FOR TIME
50 Strict Press (65/45 lbs)
25 Strict Pull-Ups (Bent Over Rows)
50 Narrow Grip Barbell Floor Press (65/45 lbs)
50 Sumo Deadlift High Pull (65/45 lbs)
50 Tall Kneeling Barbell Push Press (65/45 lbs)
50 Ring Rows
Finisher:
Tabata Windshield Wipers (over KB if possible) :20/:10x8
Thursday, June 30
“If you look at what you have in life, you'll always have more. If you look at what you don't have in life, you'll never have enough.” - Oprah Winfrey
Rebuild option available today.
Strength Focus class with Coach Jacob: 4:30pm (programming below)
Strength 1 (altogether)
3 RFQ
10-12 DB IYT’s @2111
15 DB Hammer Curls – Alternating @2111
20 DB Weighted Sit-Up @2111
Strength 2 (altogether)
3 RFQ
L-sit/hang :20 on - :40 off
HS Hold :40 (Dbl KB OH Hold :60)
WOD
"The Eagle"
8 RFT: Kettlebell Front Squats and Kettlebell Farmers Carries
8 rounds for time of:
8 Kettlebell Front Squats, pick load
Kettlebell Farmers Carry, pick load, 20 m
Athlete Instructions
Instructions
This is a test and is something that we will come back to. Your goal is to pick the heaviest kettlebells you think you can handle without putting down for the duration of the 8 rounds. You will perform 8 front squats, then immediately drop the kettlebells to your sides and walk 20 meters. You’ll repeat this 8 times – 64 total squats and 160 meters of farmers carry.
Each time the KB’s hit the floor = 10 burpee over box penalty (payable after the WOD). Choose wisely. This is a fast WOD, challenge yourself!
Rebuild
3 RFQ
15 Double KB Goblet Squat @3111
Double KB Farmer Carry – 1 building lap
Strength Focus
2-3 rounds
1 arm hang 5-10 seconds
Kettlebell slingshot 3 / 3
Hand stand walking 5-10 seconds
Wednesday, June 29
“If life were predictable it would cease to be life, and be without flavor.” - Eleanor Roosevelt
Skill
Kipping Practice
Double Under Practice
WOD
"Double Pits to Chesty"
AMRAP 12 mins: Double Unders, Push-ups, and Toes-to-bars
Complete as many rounds as possible in 12 mins of:
40 Double Unders
20 Push-ups
10 Toes-to-bars
Core Finisher (if time):
3x Plank Walk 24’ (2 mats down and back)
Hollow Holds 3x:30 on/:30off
Tuesday, June 28
“Your time is limited, so don't waste it living someone else's life. Don't be trapped by dogma – which is living with the results of other people's thinking.” - Steve Jobs
Strength
Alt EMOM 18 mins: Posted Single Leg Deadlifts, Barbell Hip Thrusts, and Prone Swimmers
Every 1:30 for 18 mins, alternating between:
10 L Posted Single Leg Deadlifts, pick load @3011
10 R Posted Single Leg Deadlifts, pick load
7 Barbell Hip Thrusts, pick load @20X1 heavier this week!
5 Prone Swimmers @4040
Movement Demos
WOD
AMRAP 12 mins: Bar Muscle-ups, Dumbbell Hang Power Cleans, and Dumbbell Alternating Reverse Lunges
Complete as many rounds as possible in 12 mins of:
3 Bar Muscle-ups (Chest to Bar Pull-Ups/Pull-Ups/Toe Spot Pull-Ups w/Negatives)
6 Dumbbell Hang Power Cleans, 55/35 lbs
12 Dumbbell Alternating Reverse Lunges, 55/35 lbs
Rebuild
3 RFQ
20 Single Arm KB Swings
16-20 Alternating Single Arm Dumbbell Push Press, pick load @2111
12-16 Dumbbell Farmers Carry Alternating Reverse Lunges, pick load @3111
XT Strength – Jerk Focus
Jerk - A:
Power Jerk + 2 Split Jerk : 1-1-1-1
Power Jerk + 2 Split Jerk 1-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
4x(1+2) 50-60% 1RM Split Jerk
Use the power jerk to set the tone for your speed and your explosiveness. The final two split jerks of each set should feel even better because of the mobility advantages of the positioning.
Jerk - B:
Split Jerk 2-2-2-2-2
Use the heaviest weight you can for each set. Rest as needed between sets.
75% 1RM (or more)
If things are feeling good at 75%, feel free to increase the weight more. Use the second rep of each set to fix any issues you discovered in the first rep. Be explosive. Be aggressive.
Jerk - C:
Push Press 5x3 at 70% 1RM
Rest as needed between sets.
This 70% is based on the push press 1RM you set. Remember, you'll need to switch gears a bit from using the double knee bend for your jerks. This is ONE knee bend during the initial dip. Squeeze your glutes and quads as hard as you can while driving the bar overhead to keep them from re-bending.
3 RFQ
Single leg “box” jumps x 5/each
Russian Twists x 20
Monday, June 27
“The way to get started is to quit talking and begin doing.” -Walt Disney
Strength
Overhead Squat 3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets.
Athlete Instructions
Scaling
Heavy overhead squats challenge your strength while demanding solid mechanics and good flexibility. Athletes at all skill levels should attempt overhead squat triples. Experienced athletes can go as heavy as possible, while newer athletes will use this workout as an opportunity to drill the movement, potentially increasing the reps for more practice.
Movement Demos
WOD
For time:
21 Deadlifts, 225/155 lbs
Run, 200 m
21 Dumbbell Push Jerks, 50/35 lbs
Run, 200 m
15 Deadlifts, 225/155 lbs
Run, 200 m
15 Dumbbell Push Jerks, 50/35 lbs
Run, 200 m
9 Deadlifts, 225/155 lbs
Run, 200 m
9 Dumbbell Push Jerks, 50/35 lbs
Run, 200 m
Sunday, June 26
“Children must be taught how to think, not what to think.” - Margaret Mead
XT Strength: 9a
Snatch Day!
Log your best Snatch 1 rep max lift. Only log the heaviest 1 rep, do not include sets prior to it.
If you already know your snatch 1RM, skip this test. You'll need to know your max for various percentages throughout the program. If you don't know your snatch 1RM, work up to a max today and log your score here. Make note of how things felt and what kind of jumps in weight you made. We'll retest again at the end of the program.
Snatch - A:
Snatch Pull + Snatch + Overhead Squat + Snatch Pull + Hang Snatch + Overhead Squat : 1-1-1
Snatch Pull + Snatch + Overhead Squat + Snatch Pull + Hang Snatch + Overhead Squat 1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
3x(1+1+1+1+1+1) 50-60% 1RM Snatch
Reset any time the bar comes back to the floor or the hang. This complex should require a lot of focus as you go through a variety of movement patterns. Practice the sequence ahead with an empty barbell before your working sets so that you are familiar with the flow and can focus on your execution each rep.
Snatch - B:
Snatch Pull + Snatch + Hang Snatch + Overhead Squat : 1-1-1-1-1
Snatch Pull + Snatch + Hang Snatch + Overhead Squat 1-1-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
5x(1+1+1+1) 65% 1RM Snatch (or more)
Commit to prioritizing speed pulling under the bar on all your snatch reps and reaching your deepest possible position for the overhead squats. This is more difficult to do with heavier loads so keep it a high priority at our starting point and reap the benefits down the road. You can build up to a heavy complex today but keep these things in mind.
Snatch - C:
Snatch Pull 5x3 Use the same weight for each set. Rest as needed between sets.
90% 1RM Snatch
Let's focus on your feet today. Make sure you feel balanced as you drive off the floor and aim to be vertical at the top of your extension versus too far forward or backward.
Saturday, June 25
“Teaching is the greatest act of optimism.” - Colleen Wilcox
Rebuild 8:30a, Community WOD 9:30a
Rebuild
Alt EMOM 16 mins: Half Kneeling Single Arm Landmine Press, Stationary Dips, and Flutter Kicks
Every 1 min for 16 mins, alternating between:
8 L Half Kneeling Single Arm Landmine Press, pick load @21X1
8 R Half Kneeling Single Arm Landmine Press, pick load
max rep Stationary Dips, 40 secs
max rep Flutter Kicks, 40 secs
Every 1 min for 20 mins, alternating between:
8 L Front Foot Elevated Split Squats, pick load @3111
8 R Front Foot Elevated Split Squats, pick load
max rep Strict Handstand Push-ups, 30 secs
Ring Front Leaning Rest, 40 secs
12 Bent Over Reverse Dumbbell Flies, pick load @2011
Community WOD
With a partner, 5 rounds for time of:
24 Double Unders (each)
19 Toes-to-bars (total)
2 Clean & Jerks, 205/135 lbs (total)
Run, 400 m (together)
Double Unders are completed at the same time, partners don't move on until both finish. Toes-to-bars and Clean & Jerks are divided between partners. Run is completed together.
In honor of slain Uvalde teacher Eva Mireles. Mireles was one of two teachers killed along with 19 students at Robb Elementary School in Uvalde, Texas. The 44-year-old was an avid CrossFitter who regularly attended Shotgun CrossFit in the same county. Mireles was killed protecting her 4th-grade students and had been a teacher in the district for 17 years.
Athlete Instructions
Scaling
If you don’t have a partner, reduce the toes-to-bar reps to 10 and perform only 1 clean and jerk per round. Newer athletes should reduce the loading and modify the toes-to-bars.
Friday, June 24
“Example is leadership.” - Albert Schweitzer
Bring your long socks today!
Skill Session:
Double Under Practice
Rope Clamp/Climb Work
Handstand Push-Up/Walk
WOD
AMRAP 18:00
Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs, 100 ft
20 Strict Handstand Push-ups (Kipping HSPU or DB Shoulder Press)
8 Rope Climbs (20 Rope Lowers)
20 Single Arm Dumbbell Overhead Squat, 50/35 (10 each arm)
Handstand Walk, 100 ft (DB Bear Crawl)
Thursday, June 23
“Problems are only opportunities in work clothes.” - Henry J. Kaiser
Rebuild option available in all group classes today.
Strength Focus: 4:30pm
Strength
Pull-Up/Muscle-Up Day 20
Strict Pull-up - Retest:
A single set of Strict Pull-ups for max reps.
Retest day! Give it your best shot and compare to Day 1. Remember: 1) hang from the bar 2) get hollow 3) initiate with the lats 4) don't stop pulling! Compare to how you looked and felt on Day 1. Log 0 reps if you are still unable, but note if you are any closer. *As some bonus work, finish today's session with Skill A, B, and C.
Strict Pull-up - Skill A:
Active Bar Hang 1x 120 secs
Rest as needed between sets.
Accumulate 90-120 secs.
See what you can do. Compare to your very first Active Bar Hang on Day 1.
Strict Pull-up - Skill B:
Hollow Hold : 3x 20 secs, rest 30 secs
Hollow Hold 3x 20 secs
Rest 30 secs between sets.
Compare to your very first hollow hold on Day 1.
Strict Pull-up - Skill C:
Segmented Ring Rows 3x10
Rest as needed between sets.
3x8-10 reps
Finishing up the program with some segmented ring rows! If you can, increase difficulty from Day 4 by inching your feet forward a bit.
Strict Ring Muscle-up Day 20/20 - Final Session!
Today is your final day! However, this isn't a one-and-done program. Consider completing the program again as many times as needed to accomplish your goal. The Strict Ring Muscle-up in particular is an advanced gymnastic movement. Results will vary based on your ability when starting the program. The important thing to keep in mind is progress. As long as you are better off than when you started the program, you are headed in the right direction. It might take another run through the program before getting your first rep. Fitness is a journey. Enjoy the process.
Strict Ring Muscle-up - Retest Prep:
FQ: False Grip Active Ring Hangs and Ring Lat Press Downs
For quality: False Grip Active Ring Hang, 1 min 10 Ring Lat Press Downs
False Grip Active Ring Hang- accumulate 30 secs-1 min Approach this as further warm-up and prep for our retest today!
Strict Ring Muscle-up - Retest:
A single set of Strict Muscle-ups for max reps.
Cash in on all your hard work! Log 0 reps if you are still unable to complete a strict ring muscle-up- but remember there are plenty of other places you surely have made improvement. Take note of how the attempt felt, the points in your movement that are stronger, and/or how much closer you were to actually completing a rep. If possible, record yourself and compare to your initial test on day 1.
WOD
3x RFT, every 6 mins: Rows, 400 m, and Push-ups
3 rounds, each round for time, of:
Row, 500 m (NTE: 2:00)
Run, 400 m (NTE: 2:00)
25 Push-ups
Go every 6 mins.
Rebuild
Alternate every 1:30 for 18:00
12 Incline DB Bench Press @21X1
R Side Plank :45
12-15 Overhead Tricep Extensions @21X1
L Side Plank :45
Strength Focus
2-3 Rounds
Yang Plank :10
Heavy Quarter Get-Up 1 Rep
Single leg Deadlift 1 rep
Wednesday, June 22
“How we think shows in how we act. Attitudes are mirrors of the mind. They reflect thinking.” - David Joseph Schwartz
Strength
A1
1 Snatch, pick load
Every 1:30 for 9 mins.
Athlete Instructions
80-88% 1RM Immediately followed by A2.
A2
Every 2 mins for 8 mins: Snatch
1 Snatch, pick load
Every 2 mins for 8 mins.
90-94% 1RM
WOD
4x RFT, every 4 mins: Assault Bike Calories and Burpee Box Jump Overs
4 rounds, each round for time, of:
20/15 Assault Bike Calories
12 Burpee Box Jump Overs, 24/20 in
Go every 4 mins.
Tuesday, June 21
“I suppose leadership at one time meant muscles; but today it means getting along with people.” - Gandhi
Rebuild option in all Group Fitness classes today.
XT Strength (Cleans focus) 5:30p
Strength
Alt EMOM 18 mins: Dumbbell Death Marches, Horse Stance Holds, and Batwing Extensions
Every 2 mins for 18 mins, alternating between:
16 Dumbbell Death Marches, pick load @3011
Horse Stance Hold, 1:15
8 Batwing Extensions @3232
Movement Demos
WOD
“The Back 40”
FT: Row Calories and Deadlifts
For time:
50/40 Row Calories
40 Deadlifts, 225/155 lbs
50/40 Row Calories
Rebuild
3 RFQ: Barbell Hip Thrusts and Barbell Hip Thrust Holds
3 rounds for quality of:
8 Barbell Hip Thrusts, pick load @2112
Barbell Hip Thrust Hold, pick load, 30 secs
10-12 Single Leg RDL @3111 (5-6/each)
Rest 2 mins
XT Strength
Clean - A:
Clean Pull + Power Clean + Front Squat + Clean : 1-1-1
Clean Pull + Power Clean + Front Squat + Clean 1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
3x(1+1+1+1) 50-60% 1RM Clean
Reset any time the bar comes back to the floor. There is a lot of opportunity to refine movement patterns here that apply to the full clean rep at the end of the complex, so take advantage. Balanced leg drive and big extension on the pull. Fast elbow turnover and meet the bar with good timing on the power clean (no crashing on the shoulders). Full depth, brace tight and stand fast for the front squat. The first three reps of this complex are a segmented clean. Put it all together on the final rep for a full clean.
Clean - B:
Clean 2-2-2-2-2-2
Use the heaviest weight you can for each set. Rest as needed between sets.
65% 1RM (or more)
Reset at the floor between reps but make sure the time between is minimal. You should be feeling like you are moving well for these full cleans after today's complex so carry that over here. If you want to build to some heavier loads you can do that today, but as always don't overreach if your form starts to change significantly.
Clean - C:
Front Squat 7x2 at 75% 1RM
Rest as needed between sets.
Stay tight on the descent, and explosive on the ascent. Keep your elbows up!
Monday, June 20
“People who enjoy meetings should not be in charge of anything.” - Thomas Sowell
Announcements:
Saturday morning at Community WOD, we’ll be doing a special partner WOD. “Eva Strong” honors the sacrifice of Eva Mireles, a teacher and enthusiastic CrossFitter, who died alongside her students last month in Uvalde, TX. No speeches here…we work to keep Pisgah Fitness non-political, but we do hero WODs in our community to honor individuals that have sacrificed themselves for the rest of us, to take something incredibly sad and negative and use it as a positive. We’ll honor Ms. Mireles on Saturday and celebrate her by working out and striving to be better than yesterday.
We’re finishing up our pull-up/muscle-up program this week! We’ve already seen some first-time muscle-ups and some great pull-up progress with some of our athletes, which is exciting. We’ll hit them today and finish up and re-test on Thursday of this week.
Friday 5:30pm represented last week with a big turnout! That’s awesome. It stays on the calendar!
Also, heard lots of great feedback on Coach Jacob’s “Strength Focus” class. That’s also staying on the schedule on Thursdays 4:30pm.
Ok…have an awesome week!
Strength
Pull-Up/Muscle-Up Day 19 of 20
Strict Pull-up - Skill A:
Every 2 mins for 10 mins: Toe Spot Strict Pull-up + Negatives
5 Toe Spot Strict Pull-up + Negatives Every 2 mins for 10 mins.
Negative = 3 secs Your final pull-ups before your strict pull-up retest on Day 20. Initiate each pull with your lats and hold the top for 1 sec each. If not already scheduled, consider taking a rest day tomorrow before attempting your strict pull-up retest.
Strict Pull-up - Skill B:
Single Arm Dumbbell Bent Over Row : 24-24-24-24
Single Arm Dumbbell Bent Over Row 24-24-24-24
Use the heaviest weight you can for each set. Rest as needed between sets.
4x10-12 L/10-12 R
Same reps as Day 11. Increase the load if possible. Your goal is to make contact with the dumbbell between your rib cage and hip. Squeeze the shoulder blade at the top of the pull. Bonus points if you can hold the DB at the top of the pull for 1 sec each time.
Strict Ring Muscle-up - Skill A:
Banded Single Arm Lat Pull Downs : 3x20
Banded Single Arm Lat Pull Downs 3x20 Rest as needed between sets.
3x10 L/10 R Use a lighter band for these today and focus on really driving the elbow down. Rib cage stays down and brace tight throughout.
Strict Ring Muscle-up - Skill B:
Toe Spot Ring Muscle-ups : 3x3
Toe Spot Ring Muscle-ups 3x3 Rest as needed between sets.
We are working through less reps with the goal of using as Keep your eyes forward and rib cage down.
WOD
100 rounds for time (30:00 cap) of:
3 Kettlebell Swings, pick load
2 Goblet Squats, pick load
1 L/1 R Single Arm Kettlebell Push Press, pick load
Athlete Instructions
Complete in teams of 2. The kettlebell cannot touch the floor at any point during the workout. The partner who hands off the kettlebell must immediately run 1 post run before he or she may receive it back from his or her partner.
Sunday, June 19
“A leader is a dealer in hope.” - Napolean Bonaparte
XT Strength 9a
Jerk - A:
Push Press + Power Jerk + Split Jerk : 1-1-1-1
Push Press + Power Jerk + Split Jerk 1-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
4x(1+1+1) 50-60% 1RM Split Jerk
Today's complex should feel progressively easier (i.e. the push press should feel the heaviest and the split jerk the lightest). Use the push press rep to get in the habit of aggressively exploding upward from the initial dip.
Jerk - B:
Split Jerk 5x3 at 60% 1RM
Rest as needed between sets.
Focus on your footwork here. You have 3 reps each set to create good habits. Each landing should feel exactly the same. If you are having trouble balancing in your receiving position you can 1) go a bit wider (horizontal) with your feet, or 2) hold the landing for 1-2 seconds each time before standing. Get used to what the receiving position should feel like.
Jerk - C:
Front Rack Hold 3x 15 secs
Use the same weight for each set. Rest as needed between sets.
110% 1RM Split Jerk
We're going beyond your split jerk max here. If you want to be able to jerk more weight, you certainly are going to need to be able to support more weight. Make sure you have a nice solid rack position with elbows up so that the weight is supported across your shoulders. Keep your rib cage down to avoid overextending the back and practice your belly breathing.
D)
Bench Press 3x5 @ 70-75%
Diagonal “Bound and Stick” 3x50’
Saturday, June 18
“My grandmother started walking 5 miles a day when she was 60. She’s 97 now, and we don’t know where the hell she is.” - Ellen Degeneres
Rebuild 8:30a, Community WOD 9:30a
REBUILD
A) 3 rounds for quality of:
8 Barbell Z Press @21X1, pick load
Rest 45 secs
8 Barbell Bent Over Rows @2111, pick load
Rest 45 secs
12 Dumbbell Rear Delt Flies @2111, pick load
Rest 45 secs
10 Ab Wheel Roll Outs (5 Barbell Roll Outs)
Rest 45 secs
B) 3 Sets
Split Stance Barbell Good Morning 2010 Tempo x 8-10/leg (2-3 RIR)
rest 45sec
Seated Double Leg Calf 11X3 Tempo x 10-15reps (2-3 RIR)
rest 45sec
Band Assisted Nordic Hamstring Curl 5 reps with 3-5sec lowering
COMMUNITY WOD (w/partner)
AMRAP 15
A)
As Partner A rows as far as possible, Partner B finishes an AMRAP of:
· 5 Toes-to-Bar (Hanging Knee Raises or V-Ups)
· 10 Wall Balls at 20 lbs. for men or 14 lbs. for women.
· 15 Push-Ups
Partner A then does the AMRAP while Partner B does rowing. Switch as needed. Teams are scored on row distance and 5/10/15 AMRAP.
5:00 Rest
B)
AMRAP (As Many Reps As Possible) for 15 minutes.
Partner A runs for 400 meters while Partner B does an AMRAP of:
· 20 Kettlebell Swings
· 20 Box Jumps
When Partner A returns, Partner B does the run while Partner A does the swings and box jumps. Teams are scored on 400m reps and 20/20 AMRAP.