Workouts of the week: 10-29-18

CudaFit 45 – Large Group Training

Monday

Warm-up:
2 Rounds
6 Medicine ball deadlifts
8 Medicine ball squats
10 Plank hold shoulder taps
200m Run

Review:
Medball Squat Clean

A.
8 ROUNDS FOR TIME
10 Medicine Ball Squat Cleans
300m Run
20 Medicine Ball Russian Twists

Beginners: 6 Rounds

Tuesday

Warm-up:
AMRAP X 5 MINUTES
200m Jog
5 Push-ups
10 Arm Circles Forward & Backward
10 Goblet Squats

A.
7 MINUTES to Find
1 Rep Max Strict Press

-Rest 2:00-

5 MINUTES to Find
Max Unbroken Push-ups

B.
EMOM X 15 MINUTES
Min 1 – 10 DBL KB Deadlifts
Min 2 – 8 Burpee Box Step-ups (Jumps 24/20)**
Mind 3 – :30 Hollow Hold
**Make sure you can complete the reps in :30, reduce if needed.

Wednesday

Warm-up:
EMOM x 5 Minutes
1 – High Knees
2 – Step back lunges
3 – American KB Swings (Light Loading)
4 – Butt Kickers
5 – Plank

A.
AMRAP x 30 MINUTES
200m Run
22 Alt. Lunges
15 Cal. Row
9 Kettlebell Swing

Thursday

Warm-up:
AMRAP x 6 MIN
200m Jog
10 Ring Rows
5 Push-ups
10 Hollow Rocks

A.
In 15 Minutes build to:
Heavy set of 3 reps on Bench Press

B.
AMRAP x 5 MINUTES x 3 SET w/ 1:00 Rest
5 Ring Rows (Pull-ups, C2B)
10 DB Shoulder to OH
15 Sit-Ups

Friday

Warm-up:
AMRAP x 6 MIN
At 50% effort…
200m Jog
6 Step-ups
10 Wall Balls
10 Mountain Climbers
20 Single Unders

A.
AMRAP x 26 MIN
200m Run
10 DB Power Cleans
200m Run
20 Box Jumps
30 Wall Balls
40 Mountain Climbers
50 Single-Unders (50 Double-Unders)

Saturday

Warm-up:
AMRAP x 6 Minutes
200m Row
10 Toe Touches
10 Squats
4 Alternating Spider-man Stretches
5 Push-ups

A.
In 15 minutes build to:
Heavy set of 5 Deadlifts

B.
AMRAP X 15 MINUTES
PARTNER WORKOUT
In Teams of 2…
Partner 1: 250m Row*
Partner 2: Max Alt DB Snatch
*When partner 1 finishes the row, they switch stations…

Sunday

Warm-up:
AMRAP x 8 MIN
100m Jog
10 Ring Rows
3 Walk The Floors
3/3 Cossack Squats

A.
AMRAP x 9 MINUTES
200m Run
8 Man Makers
10 Air Squats

Rest 2:00

AMRAP x 9 MINUTES
200m Run
8 Renegade Rows
10 Air Squats

Rest 2:00

AMRAP x 9 MINUTES
200m Run
8 DB Push-Ups
10 Air Squats


CrossFit – Small Group Training

Monday

Warm-up
GENERAL WARM UP
8 Min AMRAP with a Moderate KB & Box
10 KB Deadlifts
8 SA FR Squats (4/ side)
6 Air Squat With Thoracic Twist (3/ side)
4 Step Ups (2/ side)

From here, go into teaching and prep for the Strength EMOM.

Pre Interval Prep Intervals
2 Times Through
:30s Easy (AKA sub 65% This should be conversational!)
:20s Moderate (~75% Challenging, but able to be held)
:10s HARD (100%, Blinding speed that we shouldn’t want to hold)
1:00 Rest

We want to premise this interval work to our members with focus on how they feel, and correlating that to RPM’s on the screen. If their SPRINT HARD pace got them 100 RPM, well hey look, for our interval work they’ll try to hold 70 RPM for 1 minute, 80 RPM for 40 seconds, and 90 RPM for 30 seconds! That’s some serious intensity! Of course, we will make active adjustments for our athletes along the way, but if they can create an output that is as high as our example, then building capacity at relative intensities per individual is our goal for everyone today. No one should be dropping to someone else’s pace just because they couldn’t hold theirs, but scale relative to individual case. Something that can help keep them accountable of their individual efforts, is to grab a whiteboard and write their RPM goals per interval. Maybe even track calorie output per interval and per round!

STRENGTH
EMOM x 15 MINUTES
Minute 1 – 5/5 Dual KB Front Rack Step-ups
Minute 2 – :40 Bodyweight Wall Sit
Minute 3 – Rest

WORKOUT
3 SETS
ROW INTERVALS
1:00 @ 70% Effort (moderate)
-Rest 1:00-
:45 @ 80% Effort (moderate-high)
-Rest :45-
:30 @ 90% Effort (high)
-Rest 2:00-

Tuesday

Warm-up
GENERAL WARM-UP
2 ROUNDS
1:00 at Each Station
Air Squat
Ring Rows
Alt. Step Back Lunges
Right Side Plank
Left Side Plank

SPECIFIC WARM UP
10 Min Squat Therapy // 5 Min Box Jump Over

Squat Therapy — See Notes.

In our Box Jump Over Prep let’s try to highlight the subtle differences in form that can make a big difference in terms of continuous movement and power output. The wall balls will tire out the quads, so let’s try to incorporate more of the posterior chain in each of our jump overs by sending the hips back each rep.

Have everyone perform 5 reps each:
Step Ups
Step Overs
Box Jumps
Box Jump Overs
Lateral Box Jump Overs

WORKOUT
AMRAP x 12 MINUTES
30 Wall Ball (20/14) (14/10)
15 Box Jump Over (24/20)

FINISHER
FOR TIME
40 Strict Hanging Knee Raises
80 AbMat Sit-ups
Accumulate 2:00 Plank

Wednesday

Warm-up
GENERAL WARM-UP
3 x 200m Run (increasing efforts each time)
-rest :30 between efforts-
Then…
3 ROUNDS
10 Band Pull Aparts
10 DB Bent Over Rows each arm
10 PVC Passes

After the general warm-up, move into your teaching of the three press variations. Make sure you check out the notes for some tips of introducing multiple movements.

STRENGTH
3 x 3 Strict Press
3 x 2 Push Press
3 x 1 Push Jerk

*Load should stay same for each set and build between movements.

WORKOUT
5 ROUNDS FOR TIME
20 DB Snatch (50/35) (30/20)
200m Run

Thursday

Warm-up
2:00 Get your athletes on a machine right away and get them moving. For 2:00 simply move nice and easy. After the cobwebs are gone, we will move into some interval cardio.

6 Rounds on Bike or Rower…:40 moderate / :20 recover
*Immediately after, move into a body weight complex that leads into your teaching for the pistol and TTB.

10 Reps Narrow Stance Squat
5/5 Reps Alt. Wide Lunge (back leg should be dropped so thigh is near ground)
10 Hollow to Tuck (quick pause in both positions)

Once finished, move into intro’ing your high box step-up and toe to ring skills. In the 12:00, leave this as open play for the athletes — move around the room and help athletes get accustomed to the movements

SKILL SESSION
ON A 12:00 RUNNING CLOCK
T2B and Pistol Skill Drills & Scaling Review

*Toes to Rings
*High Box Step-ups

WORKOUT
EMOM x 18 MINUTES
Minute 1 – 2 Leg Less Rope Climbs
Minute 2 – 6 Strict T2B or 12 Kipping T2B
Minute 3 – 30 Air Squats or 8/8 Pistols

Friday

GENERAL WARM-UP
AMRAP x 10 MINUTES
100m Run
10 BB or DB Deadlifts
10 Weighted Plate Jumps w/ BB or DB (jump from ground to top of plate)
5 Inchworms

STRENGTH
AGAINST A 12:00 CLOCK
Build to a Heavy High Hang Power Clean

WORKOUT
2 ROUNDS FOR TIME
20 Power Clean (135/95) (95/65)
25 Burpees
400m Run

Saturday

FBB Warm-up! (10 min cap)

2 Rounds (increasing effort and load every round)
1:30 on bike or rower (1:00 moderate / :30 hard)
50’ low and slow bear crawl (flat back, belly tight)
10 BB Strict Press
10 BB Front Squat (add load every 5 reps!)
:20 Active Bar Hang (tight upper back and hollow body)
:20 Wall Sit

*In your warm-up do ALL of your teaching for the FS!

**After the FBB style general warm-up, go over the C2B briefly — today is not the day to focus so much on C2B…show the pull-up and demo the scaling options and talk managing volume for newbies (no more than 5:00)

*Quickly after pull-up. break out barbells adding a light load and begin working through a few key POP of the FS with some weight. Sets of 3-5 for each POP and controlled repetitions on the coaches call. Keep it simple and focus on 1-2 POP.

WORKOUT
3 SETS FOR TIME
12-9-6
C2B Pull-ups
7-5-3
Front Squat (205/135) (155/105)
-Rest 3:00 between sets-

(35:00 Hard Cap)

COOL DOWN
5:00 Bike @ Recovery Effort

Sunday

Warm-up
Flow / Low Key Chill Warm-up (music and conversation + get sweaty!)

800m Group Run, easy pace — do it as team or with partners
Then…3:00 AMRAPs

AMRAP x 3:00
10 Banded Good Morning
10 Alternating Spiderman Stretches
5 Perfect Pushups

-Rest :30-

AMRAP x 3:00
10 Up/Down
10 Mountain Climbers
5 V-ups

-Rest :30-

AMRAP x 3:00
:30 on rower
10 Jump Squats

WORKOUT
AMRAP x 20 MINUTES
500m Row
20 DB Push Press (50/35) (35/20)
20/15 Calorie Row

Workouts Of The Week: 10-22-2018

Large Group Training
CudaFit 45

Monday

Warm-up
AMRAP x 5 MINUTES
10 Jumping Jacks, Clap above head & behind back
10 Alt. Shoulder Taps in plank position
10/10 Leg Swings (Forward & Back)
10 Arm Circles in both directions

A.
9 Sets
:30 ON/ :30 OFF
1) Rowing Sprint
2) Air Squat*
3) Plank Hold**
* Add weight if needed but this is intended to be a fast moving burner.
**switch plank hold every round
Ex: Elbow position (1st), Right Side (2nd) , Left Side (3rd) x3

Tuesday

Warm-up
AMRAP x 5 MIN
200m Jog
10 Alternating lunges
8 Step-ups
6 Push-ups
10 Arm Circles both ways
10 Leg Swings

A.
In 15 Minutes build to a heavy set of 2:
Bench Press

*This should be over 5-7 sets
*Beginners: DB Bench Press 5 x 10 reps

B.
AMRAP x 10 MINUTES
200m Run
10 Alt. Box Step-Ups (Box Jumps 24/20)
15 Push-Ups

Wednesday

Warm-up.
AMRAP x 5 MIN
100m Jog
10 Squats
5 Push-ups
10 High Knees
10 Butt Kickers
10 Standing Jump In Place

Skill.
EMOM x 10 MIN
Beg: 10-20 Singles
Int: 10 Dubs
Adv: 20 Dubs

A.
AMRAP x 20 MINUTES
21 Ring Rows (12 Pull-ups, 8 C2B Pull-ups, 4 MU)
21 Wall Balls
50 Single-Unders (30 Double-unders)

Thursday

Warm-up.
100m Jog
5 Walk the floors
100m Jog
10/10 Cossack squats
100m Jog
10/10 Leg swings
100m Jog
10 Toe Touches
:30 Down dog each leg

A.
In 10 minutes build to a heavy set of 5:
Deadlift

B.
AMRAP x 8 MINUTES x 2 SETS w/2:00 REST
100m Run
5/5 SA Hang DB Power Snatch
15 Sit-Ups

Friday

Warm-up.
AMRAP x 5 MIN
100m Jog
6 Step-ups
6 Sprawls
6 DB Strict Press
10 Arm Circles both ways

A.
House Of Cardio  – 28 Minutes
Hearts ♥️ – 10 Box Step-ups (Jumps)

Diamonds ♦️ – 10 Burpees

Clubs ♣️ – 200m Run

Spades ♠️ – 10 DB Shoulder To Overhead

Joker  – 100 Mountain Climbers

Saturday

Warm-up & Movement Demo 0:00-15:00

A.
In 15 minutes build to a heavy set of 2:
Front Squat

Beginners: 5 x 8/8 Alt DB Lunges

B.
6 ROUNDS FOR TIME
15/10 Cal Row
10 Goblet Squats

Sunday

Warm-up.
2 Rounds Of:
:30 Jumping Jacks
:30 High Knees
:30 Butt Kickers
:30 R Side Plank
:30 L Side Plank
:30 Russian KB Swings

A.
6 ROUNDS FOR TIME:
200m Run
15 American KB Swings
200m Run
10 V-Ups or Tuck-Ups

Time Cap: 24 Minutes

 


Small Group Training

Monday

GENERAL WARM-UP
3 ROUNDS
250m Row
:20 Single Arm OH Hold w/ KB each arm
10 Glute Bridges
10 Goblet Squats w/ KB

WORKOUT
5 ROUNDS FOR TIME
30 Slam Balls (30/20) (20/10)
20 Alt. Slam Ball Lunges
*Bear Hug Hold
(15:00 Hard Cap)

STRENGTH
Back Squat*
6-6-6-6

Tuesday

GENERAL WARM-UP
3 ROUNDS
1:00 Row x 3
10 Hang Clean High Pulls → Hang Muscle Cleans → Hang Power Cleans
:20 Hang from pull-up bar → :20 Ring Rows → :20 Ring Support Position

SKILL SESSION
ON A 12:00 RUNNING CLOCK
Muscle-up Drills and Scaling Review

*Jumping Ring or Bar Muscle-up
*Jumping C2B Pull-up

WORKOUT
EMOM x 20 MINUTES
Odd – 10 Hang Power Cleans (115/75) (95/65)
Even – 3 Ring Muscle-up + 10 Hand Release Push-ups

Wednesday

CHRIS HINSHAW RUNNING WARM-UP
200m jog
200m walk
10 leg swings forward (each leg)
10 leg swings sideways (each leg)
1:00 calf/achilles stretch (each leg)

In 20m increments…
Knee pulls to chest
Heel pulls to butt
Lunge and reach to the sky
Lunge with Russian twist
High kicks
Karaoke one way
Karaoke other way
Running high knees
Running butt kicks

Then…break out barbells and go over Thrusters. Have athletes perform the following on coaches call:
7 Front Squats
7 Push Presses
7 Thrusters

WORKOUT
4 SETS
AGAINST A 3:00 CLOCK
200m Run
50 Double Unders
In remainder of time…
Max Thrusters (95/65) (75/55)
-Rest 1:30 between sets-

COOL DOWN
AMRAP x 10 MINUTES
FOR QUALITY
5/5 Windmills
5/5 Single Leg RDL
:30 Bar Hang
1:00 Deadbugs

*Use a moderate load for Windmill / RDL

Thursday

GYMNASTICS WARM-UP
AMRAP x 10 Minutes w/ a partner
1 Forward Roll
2 Wall Walks
3 Hollow to Superman (rolling from one to other)
4 Rolling Candle Sticks or Stick-ups (sit to stand)
5/5 Single Arm Ring Row
:30 Practice H.S. Balance

EXTENDED WARM-UP
EMOM x 8 MINUTES
Odd – Row 200/175m*
Even – Plank on Elbows

*Stroke rate should be at 20 or less.

WORKOUT
4 ROUNDS FOR TIME
25/20 Calorie Row
25 Kettlebell Swing (53/35) (35/26)
25 Sit-ups

Friday

GENERAL WARM-UP
AMRAP x 10 MINUTES
10 Single Arm Deadlift each arm (moderate/heavy suitcase hold)
10 Cossack Squats
5 Inchworms
20 Alt. Leg V-ups

Barbells come out and everyone will go through the following…
10 Shoulder Press
10 Push Press
10 Pause Deadlift (Pause Above Knee, Below Knee, Mid-Shin)
*Shoulder Press and Push Press should be done 5 reps on coaches call, 5 reps on the athletes own*

EXTENDED WARM-UP
3 SETS
5 Push Press
5 Deadlifts
5 Box Jumps

*Set 1 – Warm-up weight/ low box
Set 2 – Workout weight/ workout height box
Set 3 – Heavier than workout weight/ higher box

WORKOUT
OPEN 13.2
AMRAP x 10 MINUTES
5 Shoulder to OH (115/75) (95/65)
10 Deadlifts
15 Box Jumps (24″/20″)

Saturday

Warm-up
4 Rounds
:30 Mountain Climbers
:30 Plate Front Squats (25/15)
:30 Kip Swings
:30 Plate Press

PARTNER WORKOUT
FOR TIME
100/80 Calorie Row
80 DB Front Squats (50/35) (30/20)
60 Burpees
40 T2B
20 Strict HSPU

*Teams of 2, split reps any way

FINISHER
100 Partner Leg Throws
100 MB Russian Twists
*Switch every 10 reps

*Not for Time, with partner

Sunday

GENERAL WARM UP
10 min AMRAP
2 x 50’ Shuttle Jog / Bear Crawl
15 Up Downs
10 PVC Pass Throughs
5 Broad Jumps
:30s Plank / Bar Hang

*Alternate movements every other round.

SPECIFIC WARM UP
The extended warm up is an EMOM that moves back and forth between barbell prep and pull up prep. In the first round, we start fairly simple, and by the last round we should be performing power cleans and possibly what we want them doing for the workout in terms of pull up progression.

Round 1: Clean Deadlifts & Strict Pull Ups / Jumping Negatives
Round 2: High Hang Power Cleans & Scap Pull Ups
Round 3: Hang Power Cleans & Kipping Swings
Round 4: Power Clean from mid shin & Kipping Pull Ups / Scale for workout

WORKOUT
FOR TIME
10-8-6-4-2
Power Clean (205/135) (155/105)
20-16-12-8-4
Pull-up

*Run 200m after each set of pull-ups

Workouts of the week: 10-15-18

CudaFit 45 – Large Group Training

Monday

Warm-up.
AMRAP x 5 MIN
Run 100 Meters
4 Step-Ups

A.
EMOM X 9 MINUTES
Min 1 – 8/8 KB Suitcase Lunges
Min 2 – :45 Hollow Rocks
Min 3 – 8/8 Single Arm KB Strict Press

B.
7 ROUNDS FOR TIME
10 Cal Row
10 Box Step-ups (Jumps)

Tuesday

Warm-up
AMRAP X 4 MINUTES
6 KB deadlifts
8 Scap Push-ups
10 Goblet Squats

A.
In 15 Minutes build to a heavy set of 6:
Barbell Strict Press
8 Push-ups After Each Set

*This should be over 5-6 sets
*Beginners: DB Strict Press 6 x 10 reps

B.
AMRAP X 15 MINUTES
24 Alt. Lunges
12 Hand-Release Push-Ups
12 KB Sumo Deadlift High Pull

Wednesday

Warm-up
AMRAP x 5 MIN
10 Step Back Lunges
3 Push-ups
10 Jumping Jacks
3 Inch Worms

SKILL/EXTENDED WARM-UP
Spend 6:00 on Double-Under Practice

A.
6 SETS
:30 ON / :30 OFF
Station 1 – Wall Balls
Station 2 – Single-Unders (Double-Unders)
Station 3 – Burpees

Thursday

Warm-up.
AMRAP x 6 MIN
:30 High Knees
:30 Butt Kickers
8 Russian KB Swings @ light weight
10 Hollow Rocks

A.
AMRAP x 20 Min
200m Run
10 DB Devil’s Press *DB Burpee to ground to OH

Friday

Warm-up
AMRAP x 8 MIN
1:00 Row
5/5 Single Leg RDL
5/5 Single Arm Press
:30/:30 Side Planks (R/L)

A.
4 SETS
AMRAP X 4 MINUTES
12 Sit-Ups
9 KB Swings
6 Cal Row

*Rest 1:00 Between Sets

Saturday

AMRAP x 6 Minutes
1:00 Row
30 Flutter Kicks
4 Alternating Spider-man Stretches
5/5 SA DB Strict Press

A.
In 15 minutes build to a heavy set of 1:
Front Squat

Beginners: DB Front Squat 5 x 12

B.
EMOM X 15 MINUTES
Min 1 – :45 Max Cal Row
Min 2 – 1:00 Plank Hold
Min 3 – 10 DB Thrusters (:45 Cap)

Sunday

Warm-up
AMRAP x 8 MIN
100m Run
10 Step-ups
8 Slam Balls
6 Squats (w/ KB)

A.
FOR TIME
800m Run
50 Box Step-ups (Jumps)
40 Slams Balls
30 KB Goblet Squat
20 Burpees

B.
3 SETS
:30 ON/ :30 OFF
Hollow Hold/Rock
Flutter Kicks
Superman Hold

 


CrossFit – Small Group Training

Monday

Warm-up
General Warm-up: Have athletes grab a Medicine Ball.

7 Minute AMRAP:
100m Run
10 Spiderman Strech (hip stretch)
10 Med Ball Cleans
10 Ring Rows
:30 Plank Hold

EXTENDED WARM-UP
3 SETS
1 Power Clean
1 Front Squat
1 Hang Squat Clean

*Light loading to start. Build to workout weight by third set

WORKOUT
3 SETS
START A SET EVERY 6:00
400m Run
12 Burpee Over Bar
9 Squat Clean (155/105) | (115/75)

*Record time for all three sets.

Tuesday

Warm-up
General Warm-up: Have athletes grab a jump rope, a light-moderate Dumbbell and PVC…

7 minute AMRAP (60% effort) – at 3 minute mark
30 Single Unders/20 Double Unders or DU attempts
10 PVC Pass Through
10 PVC Sots Presses
10 SA DB Push Presses (w/ :02 pause at the top)
10 Hollow Rocks

Specific Warm-up: Break Out Barbell – athletes will perform 7 reps of the following on your call… (See notes)

Push Press (Focus on aggressive hip drive)
Push Jerks (Focus on proper landing position)

Dip + Jump w/o the BB (Focus on proper split position)
Dip + Jump Punching Arms OH
W/ the BB, Dip and Hold (Looking for a straight dip down and a upright torso)
W/ the BB, Split Jerk (Focus on aggressive hip extension and proper landing)

*Athletes will perform 7 Split Jerks on your call; have them hold their landings until you say recover.

From here have athletes partner up and start lifting.

STRENGTH
SPLIT JERK
5-4-3-3-3

*Goal of this session is to get comfortable in proper split landing position / recovery.

WORKOUT
7 ROUNDS FOR TIME
40 Double Unders
10 Shoulder to OH (115/85) | (95/65)

Wednesday

Warm-up
6 Min AMRAP
20 Mountain Climbers
10 V-ups
8 Ring Rows
6 Barbell Straight Legged DL

From there we are going to work through a progression for the BMU…

8 Banded PVC Push Down
8 Partner Hollow Holds w/ PVC
8 Hollow/ Release on Rig
8 Kip Swings
8 BIG Kip Swings
8 Hips to Rig
*Explanations of all drills are in Notes*

After all this work give everyone 2-3 attempts at attempting a BMU. If athletes are unable to get one, use this time to find scaling options for the workout!

WORKOUT
FOR TIME
21-15-9
Pull-up
Deadlifts (225/155) | (185/125)
-No Rest-
15-12-9
Bar Muscle-up
Deadlifts (225/155) | (185/125)

(20:00 Hard Cap)

*Scale rep scheme in first couple to 15-12-9 and then 12-9-6 in second couplet if needed.

FINISHER
2 ROUNDS
20 Tuck-ups
:30 Hollow Hold
20 Ab Mat Sit-ups
:30 Plank
-Rest as Needed-

Thursday

Warm-up
In Teams of 2 Complete…
200 Single Unders
100 Lunges
40/30 Cal Row (Cap at 3:00)
20 (each) Synchro Bicep Curls
10 Synchro High Five Push-up (Slap hands at top of Push-up)

*Split work as needed, last 2 movement reps are each not total*

After everyone is sweaty grab out moderate weight DB’s and KB’s (under what they plan on using in the workout) and start reviewing the movements. If time permits take your class through the below tempo movements:

5/5 SA Strict Press (31X1)
4/4 SA KB Upright Row (20X1)
7 Push-ups (30X1)
10 Single Ring Ring Row (31X1)

Get out working weights and get people lifting!

STRENGTH
2 ROUNDS FOR QUALITY
10 Single Arm Strict Press (each arm)
10 KB Upright Row (heavy)
10 Strict Dips
10 Single Arm Ring Rows (each arm)

WORKOUT
AMRAP x 15 MINUTES
20 Air Squats
15 Wall Ball (20/14)
10/8 Calorie Row

Friday

Warm-up
Partner Warm Up

As a team, accumulate 60 or 40 Cals on the bike based on the make up of the teams. Partner not working will rest in a hollow position. Alternate every 10 cals. This should be quick and only take teams a max time of 4 min.

Then, we have everyone grab out barbells for some barbell work…

2 Rounds…
8 Snatch Grip Deadlifts to High Hang Position (Focus on moving through positions)
8 High Hang High Pulls (Focus on driving w/ legs before pulling with elbows up and outside)
8 Snatch Grip Push Presses (Vertical Dip Drive before aggressively pressing)

From here, move everyone into their hang position and work on correcting any positions if necessary. Move them back and forth from hang to high hang to accustom them to this process as they will perform the following:

2 Rounds…
8 High Hang Power Snatches (Vertical dip drive to move the bar up, pull punch and drop into receive position)
8 Hang High Pulls (Transition back to high hang before jumping and pulling)
8 Hang Power Snatches (Sweep to high hang before jumping and catching with feet in squat stance with hips back)

Give them a quick reminder on how to return the bar down from the overhead position. Bend at the elbows and turnover to hip, before setting up for their next rep.

Before the workout, warm up and review the knees to elbow and its scaling options for today. The knees to elbow require a greater amount of lats to drive the body back behind the bar, as well as greater required ROM for the abs. Those who will be doing K2E, should be holding themselves accountable to make contact every rep.

A simple warm up complex can be…

2 x 10 Scap Pull Ups
2 x 10 Kip Swings
2 x 5-10 Aggressive Kip Swings w/ focus on driving down with the lats and leaning back
2 x 5 K2E/Workout Scale Option

STRENGTH
EMOM x 12 MINUTES
Min 1-4 – 5 Hang Power Snatch
Min 5-8 – 3 Hang Power Snatch
Min 9-12 – 1 Hang Power Snatch

*Add weight every 4:00

WORKOUT
4 ROUNDS FOR TIME
30 Alternating Lunges
25 Push-ups
15 Knee 2 Elbow

Saturday

Warm-up
HOT POTATO!

Partner up with a light wall ball and some space on the floor. The concept of the game is to not hold onto the potato (wall ball) or it’ll burn you. As long as the music is playing, athletes will pass their ball back and forth. When the music stops, whoever has the potato has some reps of your choice of movement to do. Play this game for about 8 minutes, again goal is just to get some movement in while amping up some good energy in the class. If the class is a bit smaller and a game doesn’t seem suitable to go with, we can go for a longer version of the warm up AMRAP.

Here are some example rounds of movements and rewards for those who have the potato when the music stops
Standing Chest Passes -> 10 Air Squats
Push up plank with a push pass of the ball -> 10 Push Ups
Passes from the bottom of a squat hold -> 10 Up Downs
Wall Ball Squat Throws -> 10 Burpees

From here, ball goes away and partners will perform the following partner workout.

5 Min AMRAP
*100m Run / 125m Row
20 Team Step Ups (10 per partner)
20 Synchronized Groiners
*1 Partner runs while the other rows. Alternate every round.

FOR TIME
1000m Row
30 DB Step-Overs (50/35) | (35/25) (20″)
800m Run
30 DB Step-Overs
1000m Row

COOL DOWN
1 Minute Couch Stretch (each leg)
1 Minute Banded Hamstring (each leg)
1 Minute Banded Shoulder Distraction (each arm)

*Save 10 minutes for this

Sunday

Warm-up
FBB Warm-up…increasing load as move through rounds! 10 Minutes.

On a 10:00 running clock…
:45 on bike (increasing effort each round)
10 KB Clean (5 on each arm)
10 KB Single Arm Front Squat (5 on each arm)
10 Glute Bridges
10 Strict Hanging Knee Raises
50’ Slow Bear Crawl (focus on each movement of the hand / foot)

*Increase weight on the KB each round as able. Goal is to go as heavy as possible without compromising mechanics.

Review Movements for the workout & provide scaling options for V-Ups and Planks. 5 Minutes. Focus here should be on scaling the static holds and monitoring the overall intensity of the workout for the different levels of athletes in front of you.

EMOM x 30 MINUTES
AT MODERATE EFFORT
Min 1 – :45 Calorie Row
Min 2 – 15 KB Swings (53/35) | (35/26)
Min 3 – :30 Alternating Single Leg V-ups
Min 4 – :45 Right Side Plank
Min 5 – :45 Left Side Plank

Workouts Of The Week: 10-8-2018

Large Group Training

Monday

Warm-up & Movement Demo 0:00-15:00

A.
6 ROUNDS FOR TIME
250m Row
15 Slam Balls
50 Mountain Climbers

Tuesday

Warm-up & Movement Demo 0:00-15:00

A.
In 15 Minutes build to a heavy set of 2:
Front Squat

*This should be over 5-7 sets
*Beginners: DB Front Squat 7 x 10 reps

B.
AMRAP x 10 MINUTES
10 Box Ste-ups (Jumps)
20 DB Push Press
30 Wall Balls

Wednesday

Warm-up & Movement Demo 0:00-15:00

A.
AMRAP x 20 MINUTES
20 Ring Rows (10 Pull-ups)
10 DB Burpees
100m Run with Wall Ball

B.
100 Russian Twists
L/R = 1 Rep

Thursday

Warm-up & Movement Demo 0:00-15:00

A.
AMRAP x 8 MINUTES x 3 SETS w/2:00 REST
15/12 Cal Row
10 Push-ups
10 Jump Squats

Friday

Warm-up & Movement Demo 0:00-15:00

A.
House Of Cardio  – 28 Minutes
Hearts ♥️ – 10 Box Step-ups (Jumps)

Diamonds ♦️ – 20 Russian KB Swings

Clubs ♣️ – 10 Hanging Knee Raise (K2E, T2B)

Spades ♠️ – 10 DB Snatches

Joker  – Skip
Every 4 minutes: Run 100 Meters

Saturday

Warm-up & Movement Demo 0:00-15:00

A.
In 15 minutes build to a heavy set of 4:
Deadlift (2111) *:02 descent

*For deadlift, keep loads moderate to moderate-heavy and focus on sound mechanics and :02 descent

B.
PARTNER WORKOUT
(Teams of 2)

FOR TIME
100 Sit-ups
80 Plate Ground to OH (45/25)
40 Cal Row

*One partner works at a time, alt. every 10 reps

Sunday

Warm-up & Movement Demo 0:00-15:00

A.

FIVE TABATAS
(:20 on / :10 off, 8 eight rounds)

TABATA 1
Movement 1 – DB Push Press
Movement 2 – Hollow Hold

-Rest 1:00-

TABATA 2
Movement 1 – DB Front Squat
Movement 2 – Mountain Climbers

-Rest 1:00-

TABATA 3
Movement 1 – DB Thruster
Movement 2 – Push-Plank

-Rest 1:00-

TABATA 4
Movement 1 – DB Front Squat
Movement 2 – Mountain Climbers

-Rest 1:00-

TABATA 5
Movement 1 – DB Push Press
Movement 2 – Hollow Hold

*For each tabata workout, alternate between the two movements, until athletes have completed 4 rounds of each movement, then rest 1:00 before continuing to next tabata


Small Group Training

Monday

STRENGTH
EMOM x 10 MINUTES
1 High Hang Power Snatch
2 Hang Power Snatch

*Snatch Complex with emphasis on mechanics. Goal is to build the bar each minute and focus on bar path and getting bar to the hip each lift.

WORKOUT
“OPEN 14.1”
AMRAP x 10 MINUTES
30 Double Unders
15 Power Snatch (75/55) (45/35)

Tuesday

WORKOUT
5 ROUNDS FOR TIME
10 DB Front Squats (50/35) (30/15)
20 DB Deficit Push-up
30 Sit-ups (AbMat or GHD)
400m Run

COOL DOWN
10:00 Foam Rolling

Open rolling session — work posterior and anterior. Make good use of the 10:00 to cool down and perform some maintenance.

Wednesday

STRENGTH
PUSH JERK
2-2-2-2-2

*Building each set to Heavy

WORKOUT
2 SETS
AMRAP x 3 MINUTES
Max Cal Row
-Rest 1:00-
AMRAP x 3 MINUTES
5 Push Jerk (135/95) (95/65)
5 Burpees
-Rest 1:00-

Thursday

WORKOUT
EMOM x 20 MINUTES
Min 1 & 2 — 20/18 Cal Row + AMRAP Ring Dips
Min 3 & 4 — 200m Run + AMRAP Strict Pull-up

*2:00 window for each working period

FINISHER
3 SETS
30/30 Flutter Kicks (plate held at lockout)
30/30 Russian Twists

*Kicks should be controlled and intentional — 6″ off ground, legs extended

Friday

STRENGTH
OVERHEAD SQUAT
5 x 3 (31X1)

WORKOUT
AMRAP x 12 MINUTES
10/10 Alt. Lunges
10 OH Squats (95/65) (75/55)
10 Toes to Bar

*Lunges are no load, step-forward

Saturday

WORKOUT
FOR TIME
50 Box Jumps (24/20)
-directly into-
5 ROUNDS
10 DB Power Cleans (50/35) (30/20)
100′ DB Front Rack Walk
-directly into-
50 Box Jumps (24/20)

Sunday

WORKOUT
AMRAP x 25 MINUTES
250m Row
15 Strict Press (75/55) (55/35)
250m Row
15 Ring Rows
1:00 Plank on Elbows

COOL DOWN
Team 400m Slow Walk.

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GROUP TRAINING SCHEDULE

*Times may vary on Holidays

MON - WED - FRI

5:45 AM – CUDAFIT 45
7:15 AM – CUDAFIT 45
8:45 AM – CUDAFIT 45
9:30 AM – CUDAFIT 45
10:15 AM – CUDAFIT 45

4:15 PM – CUDAFIT 45
5:00 PM – CUDAFIT 45
5:45 PM – CUDAFIT 45
6:30 PM – CUDAFIT 45
7:15 PM – CUDAFIT 45

tUE - THUR

7:15 AM – CROSSFIT
8:45 AM – CROSSFIT
9:30 AM – CROSSFIT

4:15 PM – CROSSFIT
5:00 PM – CROSSFIT
5:45 PM – CROSSFIT
6:30 PM – CROSSFIT
7:15 PM – CROSSFIT

SAT

9:00 AM – CUDAFIT 45
9:45 AM – CUDAFIT 45
10:30 AM – CUDAFIT 45
11:15 AM – CUDAFIT 45
12:00 PM – MOBILITY & YOGA

SUN

10:30 AM – CUDAFIT 45
11:15 AM – CUDAFIT 45