WODs (Jan 2-6)
CrossFit Greenville • December 31, 2023
Reminder
Just a reminder that the gym will be closed tomorrow for New Year’s Day. We will resume our normal class schedule on Tuesday and this will be the final week of our old schedule. Our new schedule will start on Monday, January 8th!
New Year, New Programming Cycle!
We’ll be kicking off the New Year with our new programming cycle. We’ll have a six week plan for our strength movements, with planned exposure to varied gymnastics skills and grunt work style metcons to continue building the engine for the Open this March. We will be releasing a programming breakdown video by the end of the week to help you understand the “Why” behind the programming this cycle. Stay tuned!
Tuesday
Push Press
3 x 5 reps
AMRAP 9
15 deadlift (185/125)
12 dumbbell push press (50’s/35’s)
9 strict pull-ups
Wednesday
8 rounds for time
20/15 cal-row or 15/12 cal-bike
8 T2B
40 DU
Thursday
Back Squat
3 x 10 reps
3 rounds NFT
10 DB suitcase bulgarian split squat
10 DB single arm bench rows
10 Barbell rollouts
Friday
Power Clean
5 x 3 reps (touch-and-go)
EMOM 12
MIN 1: Power Cleans (135/95)
MIN 2: Wall walks
MIN 3: Shuttle runs
MIN 4: Rest
Saturday
3 rounds for time with a partner
80 wallballs (20/14)
40 pull-ups
3-5 rounds NFT
20 band tricep pushdown
20 alternating v-ups
20 dumbbell glute bridges
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PROGRAMMING It's the final week of the Open! We'll be dialing things back on the lifting this week to recharge before starting our new training block on March 17th. Monday we'll be giving the shoulders, arms and legs a break following 25.2. Tuesday we'll be targeting pressing to help offset all the pulling from 25.2, with lunges being slotted to wake the legs back up and help flush out any lingering stiffness. Wednesday we have a flow day, with an intent on relaxed pacing and stability on the Turkish Get-Ups and pulling strength/stamina on the legless rope climbs. Thursday we have some aerobic power intervals, but be cautious with the intensity you bring. The intent is to hit these at a 6-7 RPE to help flush and fire things up heading into the final Open workout. If anyone has questions regarding FNL or the after hours event, be sure to email Matt for more information matt@crossfitgreenville.com . Thanks for all of your hard work and dedication. Let's have a great week! - Coach Joey MONDAY 5 rounds for reps 1:00 Sandbag Cleans (100/75) 1:00 Rest 1:00 Bike Calories 1:00 Rest TUESDAY For time 800m Run 30 Push-ups 30 DB-FR Walking Lunge (50s/35s) 20 Push-ups 20 DB-FR Walking Lunge (50s/35s) 10 Push-ups 10 DB-FR Walking Lunge (50s/35s) 800m Run WEDNESDAY 10 rounds for time 1 Turkish Get-up (per arm) 1 Legless Rope Climb Use either a KB or DB for the Turkish Get-ups. KB Rx (53/35) DB Rx (50/35) THURSDAY 5 x 2:00 on / 2:00 off 15/12 Row Calories 50 Double Under AMRAP BBJO (24/20) FRIDAY 25.3 SATURDAY TBA
FNL & SCULLERY RSVP Friday 3/14 we will be walking over to The Scullery following Friday Night Lights for an after hours event. $20/adult for entry/food $10/child for entry/food Cash bar for beer and wine (charged additionally per item), which you can open a tab and close out before you leave Credit cards and apple pay accepted as well There's roughly a 70 person capacity at The Scullery, so it's important you RSVP in this form with an accurate headcount! CLICK HERE to RSVP! OVERVIEW March 3-8 There's a small tweak to the weekly template due to weather forecasts this week. We're expecting 75% rain/thunderstorms on Wednesday, so we'll be swapping our Monday intervals to Wednesday and our longer aerobic work to Monday. Thursday will continue with prehab work as the warm-up, but we'll be doing Skill or Sweat after our maintenance work. Thanks for all of your hard work and dedication. - Coach Joey MONDAY Every 10:00 x 3 rounds 800m Run or 60/50 Calorie Bike AMRAP in remaining time... 2 Rope Climb 4 Wall Walks 6 Power Cleans (155/105) No rest between rounds, when the clock hits 10 minutes head out for your next run. Pick up where you left off the previous round on the AMRAP each interval. TUESDAY Baseline Testing Bench Press 1RM Back Squat 1RM WEDNESDAY 4 x (4:00 on / 4:00 off) 500/400m Row AMRAP in remaining time... 15 Wall Balls (20/14) 45 Double Under THURSDAY 3 sets 10/10 Side Plank Powell Raise 20 Wall Leaning Tib Raises 20/20 Patrick Step-ups 20 DB Wall Butterfly Stretch Elevate the side plank with the elbow on a bench. Patrick step-ups will be done elevated on 1-2 bumper plates. Skill or Sweat Athletes may choose to do skill work, mobility, or lifting in place of today's conditioning. AMRAP 20 200m Run 30 Sit-ups 30 Russian KB Swing (53/35) 150ft Suitcase Carry, right arm 150ft Suitcase Carry, left arm FRIDAY Open 25.2 Workout will be announced on Thursday at 3:00pm on the CrossFit Games website and YouTube channel. SATURDAY TBA
CONGRATULATIONS COACH BEN! Big shoutout to Ben Ward for becoming a United States Citizen this past week! Ben is such a huge part of our team and community and we're so happy for him. If you see him in the gym this week, be sure to say congratulations. We'll be doing the CrossFit workout "1776" to celebrate Coach Ben after we wrap the Open. NEW TRAINING BLOCK February 24th - March 15th Strength One of our main goals during this block is to test our 1RM's for our primary strength lifts (deadlift, back squat, front squat, power clean, bench and shoulder press). We've already tested 1RM's in the power clean and front squat over the last two weeks. If you're unable to make an upcoming testing day, or missed the power clean or front squat, I strongly encourage you to use Open Gym access to make up testing. We will be doing a strength biased training block with percentages after the Open, so it will be important to have accurate lifting numbers. Conditioning The primary task of the Open is testing fitness. We've hit it hard over the last six weeks, so at this point our focus should be more on maintaining fitness levels and feeling fresh for the Open test on Friday. The workouts won't be watered down, but it's important that you regulate your intensity so you're not trashed by the end of the week. Weekly Template Due to the rigidity of the Open, we'll be using a fixed weekly template to ensure recovery by the time we test the workout on Monday - Intervals Tuesday - Strength Testing Wednesday - Longer Conditioning Thursday - Knees Over Toes + Light Olympic Lifting Friday - Open workout Saturday - Partner/team workout (TBA) MONDAY EMOM x 20:00 Min 1: Toes to Bar Min 2: Hang Squat Clean (95/65) Min 3: Double Under Min 4: Row Calories Min 5: Rest Aim for 30-45 seconds of consistent work each round. The goal is to hit the same number of reps for each movement across the 20 minutes. TUESDAY Baseline Testing Shoulder Press 1RM Deadlift 1RM WEDNESDAY AMRAP x 30:00 400m Run 8 Burpee Pull-ups 16 Box Jumps (24/20) 100m Farmers Carry (50s/35s) THURSDAY 3 sets 10 Pull Overs on Medicine Ball 10 DB Upright Rows (per side) 10 ATG Split Squats (per side) 10 DB Bench Good Morning Every 45-seconds x 12 sets 1 Snatch @ RPE 5-6 FRIDAY Open 25.1 Workout will be announced on Thursdays at 3:00pm on the CrossFit Games website! SATURDAY TBA
