Adult Weightlifting starts this Saturday at 9am! Bro Sesh Saturday Night is this Saturday at 5pm. Feel free to bring food. It will be a great time. Brooke Tate is a Doctor of Physical Therapy, USAW L2 coach, and Certified Strength & Conditioning Specialist. She will be available 7:30-9:30am to answer any questions you may have and provide FREE advice
Endurance 8am Teams of 3 Run 1 mile together Then 4 rounds each of 250m row (alt through until each person has rowed 250m four times) Then 4 rounds each of 25 doubles or singles Then Run 1 mile together
9am – CrossFit Warm Up 2 Steady Rounds 20 S-Arm Russian KB Swing 53/35lbs 10 deadlifts, empty bar :30 Dead Hang from Pull Up Bar 500m row or ski (whatever you are using for your workout
Build up to your deadlift workout weight Then wod is
On a 3 minute clock, accumulate Max time in the bottom of a Front Squat with a full grip in the bar Then Run 100m 7 Empty Bar Thrusters Run 100m 7 Empty Bar Thrusters Run 100m 7 Empty Bar Thrusters Run 100m
For 15 Minutes, practice: 2 Tempo Front Squats The tempo is a 5-count to bottom, normal “bounce” and stand. Start very light and add weight each set.
Wod For Time 12 Thrusters 95/65lbs 400m Run 14 Thrusters 95/65lbs 400m Run 16 Thrusters 95/65lbs 400m Run 18 Thrusters 95/65lbs
Thruster: Should not exceed 3 sets at any point. Scale weight before reps, but avoiding going too light.
Run: No run should exceed 2:30 to complete or the distance should be reduced. Coach Focus: Today’s gassy couplet should have athletes pushing very hard on both movements (and yes, that means the run). Barbell weight should be something an athlete could do for 18 reps when fresh, but will obviously challenge them late in ld be pushing to failure on the final set of thrusters.
DB Snatch: Should not be a “gimme” weight for athletes, multiple sets are ok for today’s stimulus. Should not exceed 1:30 to perform the 18 reps.
Row: Should not exceed 1:30 to complete the calories. Calories are 1:1 with any other C2 Machine or 15/12 Calories on an AirBike Coach Focus: We are looking for an aggressive output from our athletes today. Athletes get one “free” set of heavy DB Snatches so before starting coaches should be sure to get their eyes on their athletes warm- up reps to ensure they have a DB that is neither too heavy nor too light. Then, once on the rowing machine to push the pace and try to outrace the “suck” (metabolic fatigue). Cr d get after it. Additional Notes/Resources:
Row, Bike, or Jog for 4:00 Then, 4-way Banded Glute Activation Steps, 20 per direction + 10 Air Squats Every 20 steps Then 2 rounds of: 10 Light weighted Cossack Squats 20 Russian KB Swings 10 Jump Squats (First round can be Air Squats) :20 Hanging L-Sit Hold
Strength
Back Squat 5-5-3-3-2-2 Within ~1:00 after each set, perform 3 seated box jumps for maximal power. Sit on a bench at approximately parallel and jump to a taller box for maximal explosiveness. if you are nervous about this movement sit on bench and jump and forward as high as you can with not box. Rest 3-5 minutes after the box jumps. Start at 75% and add weight each set, ending at a heavy double or 2RM. Goal: sets of 3 are slightly heavier than last week. Attempt to hit the set of 2 you hit last week for 2 sets, or heavier (may go for 2RM if it feels good).
To cool down either do RomWod OR
Do a 3-5 slow row or bike then, Pick 1-4
Pigeon Pose, 2:00/side
Couch Stretch, 2:00/side
Saddle Pose, 2:00
Dragon Pose, 2:00/side then, Foam Roll Quads, Glute, Hamstrings
Back at it today with a Hero Workout. Lot’s of ways to scale, don’t miss the gym today! We want to see everyone here after this 2 day break
2:00 PVC Pass Throughs Then 3 Rounds 200m Run 10 Ring Rows 8 KB Swings 6 Push Ups :30 HS Hold Then, warm up Muscle Ups and HSPU and pick your progression that is going to work best for you on this
The Nate WOD Challenge, first held in 2015, was created by Adam La Reau, founder of One Summit, to honor brothers Nate and Josh Hardy. Nate was a Navy SEAL, Purple Heart recipient, and hero who lost his life in action; Josh lost his battle to childhood cancer.
The Hardy brothers are also sons of One Summit founding board member, Stephen Hardy.
Credit: Courtesy of One Summit
The workout: The Nate WOD is a 20-minute AMRAP of two muscle-ups, four handstand push-ups, and eight kettlebell swings (two-pood).
Because Nate hated to run, “he was the guy that carried everything,”writes Maria Papandreou of One Summit in an email, the WOD is “incredibly difficult and involves heavy lifting.”
The numbers – two, four, and eight – signify February 4, 2008, the day that Nate “made the ultimate sacrifice.”
Muscle Ups: Muscle Ups should always remain 1 set, but today is an acceptable day for athletes to take 2 sets. Modify to bar muscle ups or burpee pull ups, with the most difficult pull up option available being used.
HSPU: Ideally unbroken, but today is a good day to let athletes who can safely do HSPU reach a little bit. Modify to push ups or DB push press.
KB Swings: Should remain 1 set. Reduce weight before scaling reps. If OH isn’t available, modify to Russian KB Swings
Coach Focus: Today’s Hero WOD is high skill and long, so coaches need to be prepared with appropriate versions of this workout for each athlete to ensure they hit the target stimulus. When it comes to a Hero WOD, we like to allow athletes to struggle (to an extent) without creating major sticking points that reduce the effectiveness of the workout. Coaches should be modifying each movement and rep scheme to ensure all athletes hit the target of 10 rounds, but that they are careful to not “over scale” the workout and turn it into a cardio only workout.
Adult Weightlifting starts this Saturday at 9am! 
