Week 7, gymnastics cycle, handstand focus, Regionals Workouts
Monday: Handstand Strength work
Tuesday: Pause Back Squats  
Wednesday: Workouts including HSPU’s
Thursday: Longer Workouts
Friday: Sumo Deadlifts/HS Holds
Saturday: Partner Workouts, Squatting
Sunday: Endurance Workout
Micro Cycle 2 2017-2018 Season

Scaling Options for Class:
L1- A beginner CrossFitter, those that are looking for more cardio based fitness, or someone just returning after a long break. This programming is designed to keep up the intensity during the workout while maintaining consistent movement and proper mechanics.
L2- 50% of CrossFit athletes. L2 Athletes have an understanding of all the foundational movements of CrossFit, how to scale them, and are working towards adding load, increasing mobility or increasing their gymnastics skill base.
Rx- A CrossFit Athlete who understands the foundational movements of CrossFit, moves with proper mechanics while under load, and can do 90% of programmed workouts without scaling.
Competition (Rx+) For the Competitive CrossFitter or those looking to compete in the sport of CrossFit. This person can regularly move with high intensity, proper mechanics, and consistency through all programmed workouts.

Monday May 29th 2017
Happy Memorial Day!
Only one class today, meet at Venice 10am  
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Squats
Run 1 Mile

L1: Ring Rows, Knee or Banded Push-Ups
L2: Banded Pull-Ups
Rx: Wear a 20/14lb vest if you have one.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Tuesday May 30th 2017
Back Squat
5X5 @60-65% with a 5 second pause at the bottom, you may bounce to come out of the hole
*Up 10lbs from last week  
Notes: Time cap: 18 minutes

6 minute cap:
100 Double Unders
50 Wall Balls
25 DB Thrusters

Rest 3 minutes

6 minute cap:
25 DB Thrusters
50 Wall Balls
100 Double Unders

L1: Single Unders, 10/8, 15/10
L2: Double Under attempts (no more than 3 minutes), 14/10, 30/20
Rx: 20/14, 50/35

Wednesday May 31st 2017

Every 90 seconds for 15 minutes 3 Position clean starting from the hip, building

12 minute AMRAP:
5 Hang Snatches
100 Meter Run

L1: 15/10 DB or 45/35
L2: 75/55
Rx: 105/75
Rx+: 135/95

Thursday June 1st 2017

For Time:
Row 2000 meters
10 Hang Cleans
1 Rope Climb
Row 1500 meters
15 Hang Cleans
2 Rope Climbs
Row 1000 meters
20 Hang Cleans
3 Rope Climbs
Row 500 meters
25 Hang Cleans
4 Rope Climbs
Row 250
30 Hang Cleans
5 Rope Climbs
Notes: 40 minute time cap
L1: DB 15/10, Rope Lowers
L2: 75/55, Climb as high as possible
Rx: 95/65
Friday June 2nd 2017

Spend 20 minutes alternating between:
A) 5X5 Sumo Deadlifts, building
B) Max effort handstand shoulder taps against the wall, record reps each round

8 RFT:
20/15 Cal Row
8 Toes to Bar

Notes: 18 minute time cap:
L1: V-Ups
L2: Knee Raises
Saturday June 3rd 2017

Every 90 seconds for 15 minutes 3 Power Cleans, building

Partner Workout
10 Rounds each, alternating:
200 Meter Run (while your partner runs hold the bottom of the squat)
10 Handstand Push-Ups (while your partner does push-ups hold hs or plank)
10 Deadlifts

Notes: L1: 12/8”, V-Ups
L2: 16/12”, Knee Raises
Rx: 20/14”

Sunday June 4th 2017

4 Rounds of:
800 Meter Run
3 Rounds:
35 Double Unders
20 Wall Balls
15 Pull-Ups
10 Front Squats
Notes: 45 minute time cut off
L1: Single Unders, 10/8, Ring Rows, DB 15/10 or Barbell 45/35
L2: Double Under attempts (no more than 2 minutes a round),  14/10, Banded PU, 75/55
Rx: 20/14, 95/65
Rx+: 30/20, 135/95

Click here for Programming from the week of May 22nd 2017