Monday – 022017

Solid bridge from Cassie during Turkish get-ups. Done for quality and/or load, get-ups can demonstrate and train excellent mid line stability.

Strength
Back Squat
Find your 6 rep max.
E2MOM (every second minute on the minute) for 20 minutes:
Perform 6 back squats from the rack. Go as heavy as you can, aim to increase weight each of the last 5 rounds or so, ending with a 6 rep max. Warm-up before the E2MOM starts so you don’t start too light. Remember, one of the ways we build strength is by doing a good amount of volume at heavy weight. We don’t build strength by doing 8 light rounds and then making huge jumps and making only the last two rounds challenging, that’s how we get hurt.

Workout of the Day
Inspired by CrossFit Linchpin,
2 rounds for time:
50 double-unders
15 power cleans (135/93)
50 double-unders
15 push jerks

This workout is capped at 16 minutes.  The power cleans and push jerks need to be manageable.  It should be a weight you could handle the push jerks in two sets.  If you can’t do double-unders, you will do 75 single-unders instead.

Post your scores to the Whiteboard.

Friday – 021717

Fasha makes rope climbs look easy now.

Skill/Gymnastics
Every 90 seconds for 18 minutes:
Every odd interval, practice snatch by performing 1 muscle snatch + 3 power position power snatches.
Every even interval, perform AMRAP of ring chin-ups.

The snatch practice should be as heavy as you can go but without the potential for failure. Practice the speed and foot work with the power position snatches.  Heaviest load will not be recorded, but the total chin-ups completed will.  Scale the chin-ups to bar chin-ups and then use a band from there.  Standard for the chin-ups will be chin above your hand.

Workout of the Day
AMRAP in 15 minutes:
30 kettlebell snatches (53/35)
60 wall-balls (20/14)
90 double-unders

The kettlebell snatches are total, so 15 each arm per round.  If even with a lighter wall-ball you foresee this workout being a 15 minute of wall-balls, you are allowed to cut the reps down.  If you can’t do double-unders, you will do 180 single unders instead.

Post your scores to the Whiteboard.

Thursday – 021617

Lower back pain when you squat? Quads always sore from squatting and nothing else? Feel like your lower back is doing all the hip extension work? FIRE THE GLUTES!  Glute activation movements/exercises are always entertaining and effective.

Strength
Shoulder Press
Find your 5 rep max.
Today, this will be done from seated position, on a bench. No bounce!

Workout of the Day
For time:
50 calories on the rower
50 deficit push-ups (hands on 25 lb plates, chest hits the ground)
1000 meter run
50 deficit push-ups
50 calories on the rower

This workout is capped at 25 minutes.

Post your scores to the Whiteboard.

Wednesday – 021517

New member Andrew working on opening up his flexors with our favorite stretch. Bias internal rotation! That’s the part of the hip flexors you really need to hit.

Injury Prevention/Mobility
EMOM for 16 minutes:
In the 1st minute, perform laying thoracic rotations with a 2 second hold. A.k.a. The “Bretzel”
In the 2nd minute, perform perform posterior capsule rotator cuff stretch.
In the 3rd minute, perform 30 seconds of a 45/25 lb plate bench press in GHD.
In the 4th minute, perform 15 Russian KB swings with a heavy KB!

Workout of the Day
Teams of 2, perform AMRAP in 20 minutes:
20 thrusters (135/93)
20 muscle-ups

As a team if you both aren’t very good at muscle-ups, you should cut the reps down a bit.  If you can’t do muscle-ups, you will do 30 chest-to-bar pull-ups instead.   Scale down the pull-ups from there.  For today, the jumping pull-ups must be chest-to-bar.

Post your scores to the Whiteboard.

Tuesday – 021417

Starting last week, Hannah Richards is now exclusively coaching at CrossFit eXalted!  If you don’t know Hannah, she is an ex gymnast and has an impressive resume when it comes to CrossFit.  She has made it to Regionals 3 years running and was one spot away from qualifying for the CrossFit games in 2014.  Hannah also is an active member on the Miami Surge GRID team.  Her knowledge and level of coaching when it comes to competing and gymnastics movements is unparalleled in the area.  Not to mention Hannah has a state championship in weightlifting in the 53kg class to her credit.  Her addition to our team keeps with our commitment of only offering the highest level coaching and programming possible.

Olympic
As heavy as possible:
1 halting clean pull + 2 halting cleans + 1 jerk

Workout of the Day
Inspired by CrossFit Linchpin:
AMRAP in 7 minutes:
7 burpees
5 hang squat snatches (95/63)
7 toes-to-bar

Rest 7 minutes, repeat

Post your scores to the Whiteboard.