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FRIDAY JULY 7th CELEBRATE JACINTO’s BIRTHDAY

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This Friday at 11:00am, we are celebrating Jacinto’s 78th Birthday.

Image result for Jacinto Bonilla

Its an annual event as he seems to have birthdays once a year!

This year will be no different as we do the “JACINTO STORM”

While technically not a hero WOD, Jacinto is a CrossFit legend and hero to many, myself included.

This year will be special as The Today Show is coming in to film

I’d really like to have a huge showing of support for Jacinto as we celebrate his 78th birthday.

So, if you can, please make it in for the 11:00am class. 

Thanks and see you in the eye of the STORM!

 

WEDNESDAY 7.5.2017

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STRONG

TUESDAY 7.4.2017

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Warm-up
Tabata Burpees

Start slow, build as you go.
Warm-up
MUSCLE SNATCH from BOTTOM of SQUAT
7 Reps empty bar only
MOBILITY
Barbell Ankle Stretch

Hold for 1 minute
Weightlifting
3 Position Snatch
10 minutes to warm up and build to 80% of 1RM

then-

EMOM for 7 rounds @ 80%

Snatch from Hi hang
Snatch from above knees
Snatch from floor

These can be Power Snatches
Metcon
Fran
21-15-9 
Thrusters, 95# / 65# 
Pull-ups

Nuthin more Murican than Fran….

You will partner up

This is done in 2 heats

you will count judge and score your partners reps

 

MONDAY 7.3.2017

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STRONG
CONNECTIVITY
Hollow Body Holds
4 Rounds 0:30/0:15
CONNECTIVITY
Arch Hold on Stomach

4 rounds 0:30/0:15
CONNECTIVITY
Arched Hollow Roll

https://www.youtube.com/watch?v=qxdPYCc_1mU
50′ down, slow and controlled.
MOBILITY
Deep Couch Stretch

hold each leg 0:60
STRENGTH
Press in Split
5 X 5 shoulder press from split jerk position.

Split jerk the weight overhead, then perform 5 shoulder presses from the split jerk position.
METCON-BURN
CONNECTIVITY
Nose and Toes
Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.
CONNECTIVITY
Handstand Holds
0:45 kick up, facing away from wall
Gymnastics
Handstand Walk
Take 5 minutes and practice holds/walking, falling on your ass repeatedly….
Metcon
For time:
75 Double-Unders
50 6″ Target Burpees
25 Hang Power Snatches 155/105
50 6″ Target Burpees
75 Double-Unders

 

WEDNESDAY 6.28.2017

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STRONG
Warm-up
Ring Push Up
3 Sets of 10
STRENGTH
Bench Press
Empty bar X 10
40% X 5
50% X 3
60% X 2
70% X 1

5 Sets of 3 reps @ 80%
STRENGTH
Overhead Tricep Extensions with bands
3 sets of 15 reps
METCON-BURN
SKILL WORK
Muscle Up Transitions
Practice Muscle Up transitions, Heels on ground. If you have MU’s or can do the transitions well, feet on a bench, do 3 sets of 10 unbroken.
METCON
Row 1000m
30 Muscle-Ups
Row 1000m

If you do not have Muscle ups:

For time:

Row 1000m
Take 10 Minutes and practice Muscle Up Transitions
Row 1000m

 

TUESDAY 6.27.2017

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STRONG
MOBILITY
Thoracic Mobility on foam roller
MOBILITY
Front Rack Tricep rolling
MOBILITY
Barbell Ankle Stretch 

Hold for 0:60+
Weightlifting
Clean and Jerk
5 Sets of 1 rep @ 60% 1RM.

Full Squat and Split.
Absolutely NO power cleans and NO push jerks.
METCON-BURN
CONNECTIVITY
Fast Eddies Ab Routine
25 sit-ups
25 4-count flutter kicks
25 sit-ups
25 leg raises
25 sit-ups
25 Hello Dolly’s
25 sit-ups
25 crunches
25 sit-ups
25 twists
25 sit-ups
25 4-count flutter kicks
STRENGTH
Dip Squat
https://www.catalystathletics.com/exercises/exercise.php?exerciseID=194

4X5 Dip Squats @ 120% (or more) of 1RM Jerk – rest 60 sec.
Metcon
150 Burpees

 

SUNDAY 6.25.2017

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CONNECTIVITY
Fast Eddies Ab Routine
25 sit-ups
25 4-count flutter kicks
25 sit-ups
25 leg raises
25 sit-ups
25 Hello Dolly’s
25 sit-ups
25 crunches
25 sit-ups
25 twists
25 sit-ups
25 4-count flutter kicks
Finish entire routine. No time cap. Do ALL the reps.
METCON #1

5 Rounds of:

Row 0:20
rest 0:10

Burpees 0:20
rest 0:10

Double Unders 0:20
rest 0:10

REST 1 MINUTE

THEN-METCON #2

0:60 Pull Ups
0:60 Push Ups
0:60 Squats

REST 1 MINUTE

THEN METCON #3

0:60 Row
rest 0:10

0:60 Burpees
rest 0:10

0:60 Double Unders
rest 0:10

REST 1 MINUTE

THEN METCON #4

5 Minute AMRAP of:

5 Pull Ups
10 Push Ups
15 Squats

REST 1 MINUTE

THEN- METCON #5

5 Rounds of:

Row 0:45
rest 0:15

Burpees 0:45
rest 0:15

Double Unders 0:45
rest 0:15

 

SATURDAY 6.24.2017

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MOBILITY
Inch Worm
50′ with push up and pike
MOBILITY
Reverse Scorpion
8 each side
MOBILITY
Scorpion Stretch
8 each side
Warm-up

With a partner alternate rounds until you have completed 3 rounds each

0:30 Nose and toes
20 Double Unders
10 TTB

Metcon

With a partner, alternate exercises to complete a total of 6 rounds each:

250m row
15 HR push-ups
10 Power Cleans 135/95

 

FRIDAY 6.23.2017

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STRONG
Weightlifting
Snatch
Take 15 minutes and warm up and build up to 75% of 1RM.

Then 3 sets of 1 at 75%
Weightlifting
Clean and Jerk
Take 15 minutes and warm up and build up to 75% of 1RM.

Then 3 sets of 1 at 75%
METCON-BURN
Metcon 1
Alternating EMOM for 12:00-

1 Three Position Snatch (floor, hang, power position)

10 pull ups

Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10 and complete the remainder of the EMOM.
Metcon 2
Alternating EMOM for 12:00-

1 Three Position Clean (floor, hang, power position)

10 Ring Dips

Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10 and complete the remainder of the EMOM.