STRICT PULL-UPS

** As a reminder, there will be no CrossFit class @ 8:30 tonight (6/28). There is a coaches meeting scheduled for that time. We apologize for any inconvenience this may cause **

A. STRICT PULL-UPS (3 X MAX EFFORT)*

* Once athlete's come off the bar, they are finished with that set

B. WOD:

3 RFT:

8 CLEAN & JERKS (Rx+ = 185/125, Rx = 155/105, S = 105/70)

16 ALTERNATING PISTOLS (8 each leg)

24 BOX JUMPS (24/20)

LONG TUESDAY COUPLET

A. WOD:

FOR TIME:

RUN 1,000 METERS

30 DOUBLE UNDERS

RUN 800 METERS 

60 DOUBLE UNDERS

RUN 600 METERS

90 DOUBLE UNDERS

RUN 400 METERS

120 DOUBLE UNDERS

RUN 200 METERS

150 DOUBLE UNDERS

CROSSFIT TOTAL OR 20 MIN AMRAP

PHOTO: CrossFit Massapequa Athlete's, Joe S., Lou B., Katie C. and Coach Ashley T. representing CrossFit Massapequa at the 2017 Summer Battlegrounds competition this past weekend. A big congratulations to all for their tremendous work!   

PICK ONE:

A. "CROSSFIT TOTAL"

Sum of the Best of Each Lift:

BACK SQUAT

PRESS

DEADLIFT

Athlete's get 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session (i.e., athlete cannot leave the area to rest or perform other activities between the three lifts).

– OR –

B. WOD:

20 MIN AMRAP:

5 DEADLIFTS (155/95)

10 PUSH-UPS

15 JUMPING LUNGES 

400 METER RUN

 

NO PARTNER WOD… WHAT???

A. WOD:

FOR TIME:

“BUY-IN”

25 THRUSTERS (95/65)

– THEN –

50 – 40 – 30 – 20 -10

SIT-UPS

AMERICAN KBS (70/53)

DOUBLE UNDERS 

– THEN –

“BUY-OUT”

25 THRUSTERS (95/65)

HIGH HANG CLEAN

A. HIGH HANG CLEAN – 15 mins to establish heavy single

https://www.youtube.com/watch?v=dsBJaQKpXKE

B. WOD

20 MIN EMOM:

MIN 1 – 10 BAR FACING BURPEES

MIN 2 – 10 BOX JUMP OVERS (24/20)

MIN 3 – 6 POWER CLEANS (135/95)

MIN 4 – 10 PULL-UPS

C. EXTRA CREDIT

DEATH BY… (10 min cap)

100 METER ROW

HSPU – 2, 4, 6, 8, 10… etc.

– Within each minute, athletes must complete the row and designated HSPU reps. Athletes are to continue adding 2 HSPU reps each minute until they fail to complete both the row & necessary HSPU's in the minute. 

FLUSH DAY

A. RUN 1 MILE – record time

B. STRENGTH – PICK 1:

1. WIDE STANCE GOOD MORNINGS (4 X 8) – AHAP

2. BENCH PRESS @ 85% (3 X 3)

3. DEADLIFT @ 90% (8 X 1)

C. GYMNASTICS – PICK 2:

1. BOX JUMPS (8 X 2) – @ 77% of max height established on 5/4

2. MUSCLE UP PROGRESSION:

RING ROWS (4 X 10)

BANDED MU’s (4 X 10)

3. KIPPING PULL-UP PROGRESSION:

KIP, NO PULL-UP (4 X 12)

STRICT PULL-UP (4 X MAX EFFORT)

NEGATIVE PULL-UPS (5 X 5)

D. EXTRA CREDIT FLUSH

10 MINS TO ROW/BIKE/RUN @ A TALKING PACE

– THEN –

2X:

30s SAMSON STRETCH EA. SIDE

30s COUCH STRETCH EA. SIDE

30s PIGEON EA. SIDE

10 SCORPIONS EA. SIDE

10 CROSSOVERS EA. SIDE

SPLIT JERK/JERK DIPS

A. SPLIT JERK W/ 2 SEC. PAUSE @ 60% – 70% (4 X 2)

B. JERK DIP @ 105% OF 1 RM JERK (4 X 3)

https://www.youtube.com/watch?v=YQDWI7kUrNM

C. WOD

16 MIN AMRAP:

8 HAND STAND PUSH-UPS

12 DOUBLE KB FRONT SQUATS (53/35)

12 DOUBLE KB STOH 

24 DOUBLE UNDERS

D. EXTRA CREDIT

ZOTTMAN CURLS (3 X 10)

DB OVERHEAD TRICEP EXTENSION (3 X 10)

** DO NOT DROP THE DUMBBELLS AS THEY WILL BREAK & PLEASE ONLY USE THEM ON THE RUBBER MATS, NOT THE TURF **

HIGH HANG SNATCH

A. HIGH HANG SNATCH* – 15 MINS TO ESTABLISH HEAVY SINGLE

* Athlete's will deadlift barbell to their hips. The lift is strictly from the high hang, no descending to the knees. 

https://www.youtube.com/watch?v=YLVYzO3P52I

B. WOD

14 MIN AMRepsAP**:

10 POWER SNATCHES (95/65)

10 OVERHEAD SQUATS

8 TOES TO BAR

– REST 1:00 –

8 POWER SNATCHES (115/75)

8 OVERHEAD SQUATS

8 T2B

– REST 1:00 –

6 POWER SNATCHES (125/85)

6 OVERHEAD SQUATS

8 T2B

– REST 1:00 –

4 POWER SNATCHES (135/95)

4 OVERHEAD SQUATS

8 T2B

** Any remaining time, athlete's should start from 10/10/8. Reps before each 1:00 rest are – 28, 24, 20, 16

C. EXTRA CREDIT

5 MIN AMRAP:

3 STRICT PULL-UPS

4 DEFICIT PUSH-UPS

5 BACK SQUATS (95/65) 

 

HAPPY FATHER'S DAY

HAPPY FATHER'S DAY TO ALL THE FATHERS OF CROSSFIT MASSAPEQUA!  WE HAVE THE UTMOST RESPECT FOR WHAT YOU DO FOR YOUR FAMILIES AND TRUELY ADMIRE THAT YOU MAKE THE TIME TO TRAIN HERE WITH US!  PLEASE ENJOY THE DAY AND HIT THE OPEN GYM IF YOU CAN!

Use the open gym to work on any strength or skill you would like to improve upon or hit a WOD you may have missed from the past week.