HAPPY NEW YEAR!

The staff of CrossFit Massapequa would like to wish all of our members and their families a very Happy New Year! We will be closed today, January 1, 2018 & resume our normal class schedule on Tuesday January 2nd. Let's all make 2018 the year we reach our fitness goals and set some new PR's!

ELEVATED SUMO DEADLIFTS

A) Strength:

Sumo Deadlift off 2" plates: Build to a heavy single in 8-10 sets. Rest 2-3:00.
– use two 10# plates or one 25# plate so bar is slightly elevated off floor.
– Sets should look like 3,3,2,1,1,1….
– Beginners (5 x 5) with a moderate weight. Reset between reps. Rest 90s-2:00.

Note: One advantage having the bar elevated off the floor is that it provides excellent leverage. It also allows the hips to be trained to drive the knees outward and remain close to the vertical plane of the bar during the lift.

B) WOD:

"Double Jump"

5 RFT: (18:00 Cap)

50 Double Unders (S = 30 DU attempts, 50 Singles)
20 American KBS (Rx = 53/35, S = 35/26,)
10 Burpee Box Jumps (Rx = 24/20, S = Burpees no box)

Rx+ = 70/53 KB & 30/24 Box

E) Extra Credit:

AMRAP 5:

Glute March
Stir the Pot
*Accumulate volume however you see fit.

EMOM 20, WOD & EXTRA CREDIT

A) EMOM 20:

Run 100 Meters (50m out/50m Back)

*Alternate Options:
Row 100 Meters
Assault Bike 10/8 Calories
Sledpush x 20s

*Score = Slowest Split

B) WOD:

Every 2:30 x 6 Sets:

8 Lateral Burpees

6 Deadlifts (Rx = 225/155, S = 185/125, 155/105, 135/95)

C) Extra Credit:

Accumulate:

60s RKC Plank
60s Side Plank Right
60s Side Plank Left

HSPU's, WIDE GRIP PULL-UPS & KB ROWS/TRICEP EXTENSIONS

A) Strength:

1) Handstand Push-ups: Accumulate Volume. Rest 2:00 between sets.

– No set reps/sets, but sets should be challenging, so reps should be between 2-5 per set.
– Adv: 30-40 Reps Strict
– Int: 20-30 Reps Kipping
– Beg: Handstand Hold x 10-20s or 20 Shoulder Taps
– Newbies: Neutral Grip Seated DB Shoulder Press (5 x 5-6)

2) Wide Grip Pull-ups: Accumulate 25 Reps. Rest 60s.

– No set reps/sets, but sets should be challenging, so reps should be between 2-5 per set.
Options:
– Add weight each set
– Bodyweight
– Partner Assisted

3a) 1-Arm KB Rows (3 x 10 each). Rest 60s.
3b) Roll Back Tricep Extensions from floor (3 x 12-15). Rest 60s. 

B) Extra Credit:

AMRAP 5:

10 BB Curls
20s of Wheels on the Bus
10 Serratus Crunches

     

POWER CLEAN

A) Strength:

1a) Power Clean (4-5 x 3), up to a heavy 1.1.1 (5s). Rest 60s.
– 1.1.1 (5s) = drop bar between reps and reset up.
– Adv: Build to 85% of 1RM.
– Int: Build to 75% of 1RM.
– Beginner: Technique Work

1b) Wall Ball Shots (4 x 5). Use a heavier medball than usual. Rest 60s.

B) WOD:

"Open WOD 11.5"

AMRAP 20:

5 Power Cleans (Rx = 135/95, S = 115/75, 95/65, 75/55))
10 Toes to Bar (S = Hanging Knee Raises, Toes to Rig Post)
15 Wall Ball Shots (20/14)

Alternate Scaling Option:
– Sub Touch n Go Deadlifts with a light to moderate weight for Power Cleans.

C) Extra Credit:

3 Rounds, rest as needed:

20 Banded Pull-throughs
25 Banded Face-pulls 

MERRY CHRISTMAS!

The staff of CrossFit Massapequa would like to wish all of our members and their families a very Merry Christmas! We will be closed today (12/25) and resume with a limited schedule on Tuesday 12/26. Enjoy the day off everyone!

"12 DAYS OF CROSSFIT"

*** As a reminder, PLEASE reserve your place in class using the ZenPlanner App on your smartphone ***

A) WOD Prep/Warm-up with your partner 

Grab a barbell and complete:

3 Deadlifts
3 Power Cleans
3 Thrusters
3 Box Jumps
3 Wall Ball Shots
3 American KBS
*One athlete completes all 3 movements. After both have gone add weigh to the bar.
*After both athletes have completed 2 rounds of the above, go to warm-up gymnastics movements (T2B, C2B, Pistols).

B) Partner WOD:

"12 Days of CrossFit", performed with a partner: (40:00 Cap)

1 Deadlift (Rx = 135/95 S = 115/75, 95/65, 75/55)
2 Power Cleans
3 Thrusters
4 Alternating Pistols (S = Post Pistols, Box Pistols)
5 Chest to Bar Pull-ups (S = Regular Pull-ups, Band Assist Pull-ups, Ring Rows)
6 American KBS (Rx = 70/53, S = 53/35, 35/26)
7 Wall Ball Shots (20/14)
8 Push Jerks
9 Box Jumps (30/24)
10 Toes to Bar (S = Hanging Knee Raises, Toes to Rig Post)
11 Bar Facing Burpees (S = Regular Burpees)
12 Ring Muscle-ups (or 12 Clusters)

Rx+ = 155/105

*One person works, but work is NOT split (i.e. One athlete will complete 1 deadlift then the other athlete will complete 1 deadlift, one athlete will complete 1 deadlift + 2 power cleans, the other athlete will do the same and so on).


WIDE STANCE BOX SQUATS, SPEED PULL DEADLIFTS & SEATED BOX JUMPS

A) Strength:

1) Wide Stance Box Squat @ 70% (6 x 3), every 60s.
– Use a box that allows you to get to parallel.

2) Speed Pull Deadlifts @ 75% (6 x 1), every 30s.

3) Seated Dynamic Box Jumps: Accumulate 25 jumps to a challenging height. Rest 60s. 

B) WOD:

For time: (7:00 Cap)

60 Goblet Walking Lunges (Rx = 53/35, S = 35/26, 26/20)
60 American KBS

C) Extra Credit:

AMRAP 5:

Glute March
Stir the Pot

*Accumulate volume however you see fit.

METCON, FINISHER & EXTRA CREDIT WORK

A) WOD:

In a 10:00 Window:

40 Calorie Bike/Row or 400 meter Run

Remaining time AMRAP:

15 Sit-ups
10 Alternating Weighted Step-ups (RX = 45/25 plate, S = Lighter plate or Unweighted)
5 Strict Pull-ups (S = Strict Band Assisted Chin-ups, Strict Ring Rows w/ 1s pause @ top)

Rest 2:00 & Repeat

B) Finisher:

AMRAP 6:

50 Foot Bottoms-up Carry each (light)
100 Foot Single arm Farmer Carry each (heavy) 

C) Extra Credit:

Accumulate:

60s RKC Plank
60s Side Plank Right
60s Side Plank Left

HANG POWER SNATCH

A) Strength:

Hang Power Snatch @ 75% (6 x 3). Rest 90s.
– Take 3-4 sets to build to a moderate weight.
– Beginners: Light loads focusing on technique

B) WOD:

“Complex A”

4 Rounds of:

8 Hang Power Cleans (Rx = 115/75, S = 95/65, 75/55, 65/35)
8 Front Squats
8 Push Press
8 Back Squat
8 Good Mornings
8 Barbell Rows
Rest 2:00

*All sets must be done without dropping the bar

Rx+ = Add 4/2 Ring Muscle-ups after each completed round

C) Extra Credit:

4 Rounds of:

8 Barbell Curls
8 DB Tricep Extensions from the Floor w/ a pause (1 count)
Banded Alphabet (rotate sides each set)