Focus + The Open
  • Free Mobility Workshop with Dr. Kyle Paxton | Next Weds 1/24 7:30 PM @ PatriotKineticFlow is a class-based system that is designed to help the body recover and heal causing you to perform better. The class in instructed by a doctor of physical therapy, who ensures proper movement. We combine breathing exercises, reflexive resets, kinetic stretching, and integrated movements. This combination will allow the body to globally release tension, and improve strength and flexibility. Read more about Dr. Paxton here. Register Here – Space is limited.
  • Focus | Powerlifting 101 and SwoleFit Winter Bulk: Increase your size, strength and power at Patriot this winter. We’ve got two offerings of Focus kicking off in February featuring Powerlifting 101 with Coach Sean Dunston and SwoleFit: Winter Bulk with Coach LJ. To learn more about these two programs, go here.
  • CrossFit Games Open: Registration for The Open is live!  Click here to sign up!
  • Parking at Patriot on Saturdays: The ACFCU will now be open on Saturdays 1/6/2018.  Hours are 9am-1pm. Please be sure to leave the designated parking spots open for the branch.
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Thursday 180118 at Potomac

RX’d
EMOM for 8 Minutes
Odd: 3×5 Banded Kip Swings
Even: One-arm L-Sit Barbell Press 3-5/side
 
3 Rounds for Time
25 Power Snatch (75/55)
3 Shuttle Sprint*
Level II
EMOM for 8 Minutes
Odd: 3×5 Banded Kip Swings
Even: One-arm L-Sit Barbell Press 3-5/side
 
3 Rounds for Time
25 Power Snatch (65/45)
3 Shuttle Sprint*
Level I
EMOM for 8 Minutes
Odd: 3×3 Banded Kip Swings
Even: One-arm L-Sit DB Press 3-5/side
 
3 Rounds for Time
25 Hang Power Snatch (45/35)
2 Shuttle Sprint*

Post times to comments.

Notes:
*Shuttle sprint is 5-, 10-, and 15-yards and back.

Thursday 180118 at Patriot

RX’d

A.

In teams of two, with only one partner working at a time, complete 3 rounds each for time of:
50 Wall Ball Shots (20/14 lbs)
 
 
 
 

B.

Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest while partner works
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest while partner work
Level II

A.

In teams of two, with only one partner working at a time, complete 3 rounds each for time of:
50 Wall Ball Shots (20/14 lbs)
 
 
 
 

B.

Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest while partner works
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest while partner work
Level I

A.

Complete as many reps as possible in 10 minutes of:
30 Seconds of Wall Ball Shots (Partner A)
30 Seconds of Wall Ball Shots (Partner B)
If you don’t have a partner, you’ll simply work for 30 seconds, then rest for 30 seconds, for 10 sets.

B.

Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest while partner works
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest while partner work

Wednesday 180117 – Deadlift 1RM + 14.4 at Potomac

RX’d
Find 1RM Deadlift

AMRAP in 14 Minutes
60 Calorie Row
50 Toe-to-Bar
40 Wallball (20@10/14@9)
30 Power Clean (135/95)
20 Muscle-up

Level II
Find 1RM Deadlift

AMRAP in 14 Minutes
60 Calorie Row
50 Toe-to-Anywhere
40 Wallball (20@9/14@8)
30 Power Clean (95/65)
20 Burpee Pull-up

Level I
Deadlift 5-5-3-3-3-1-1-1

AMRAP in 14 Minutes
45 Calorie Row
50 Hanging Knee-Raise
40 Wallball (14@9/8@8)
30 Power Clean (75/55)
20 Burpee Pull-up

Post loads and rounds plus reps to comments.

 

Wednesday 180117 at Patriot

RX’d

A.

For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.
Every minute, on the minute, for 5 minutes:
High Hang Clean x 1 rep @ 50-65% of 1-RM Clean
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean
Rest 60 seconds, and then…
Every 2mins, for 6 minutes (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean

B.

Complete as many rounds and reps as possible in 10 minutes of:
10 Ground to Overhead (115/75 lbs)
10 Ring Dips
Level II

A.

For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.
Every minute, on the minute, for 5 minutes:
High Hang Clean x 1 rep @ 50-65% of 1-RM Clean
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean
Rest 60 seconds, and then…
Every 2mins, for 6 minutes (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean

B.

Complete as many rounds and reps as possible in 10 minutes of:
10 Ground to Overhead (75/50 lbs)
10 Box Dips
Level I

A.

Four sets of:
Russian Step-Ups x 10 reps each leg
Rest 30 seconds
Box Dips x 10 reps @ 3112
rest 30sec
Sit Ups w/ A Wall Ball x 10-12 reps @ 2121
rest 30sec
 
 
 
 
 
 
 
 
 
 
 

B.

Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Ground to Overhead
10 Burpees

Tuesday 180116 – 1RM Press at Potomac

RX’d
Find 1RM Shoulder Press
 
EMOM
15 Double-under, then
Max-Reps Burpee*

*Continue until 90 Burpees have been completed

Level II
Find 1RM Shoulder Press
 
EMOM
10 Double-under, then
Max-Reps Burpee*

*Continue until 80 Burpees have been completed

Level I
Shoulder Press 5-5-3-3-3-1-1
 
EMOM
10 Penguin Flap, then
Max-Reps Burpee*

*Continue until 70 Burpees have been completed

Post loads and times to comments.

Tuesday 180116 at Patriot

RX’d

A.

Every 2 minutes, for 12 minutes (2 sets of each):
Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
Station 2 – Handstand Walk x 10 meters
Station 3 – L-Sit x 45-60 seconds
 
 

B.

Three rounds for time of:
30/20 Calories of Rowing
15 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups
Level II

A.

Every 2 minutes, for 12 minutes (2 sets of each):
Station 1 – Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps
Station 2 – Handstand Shoulder Taps against wall or Partner assist Handstand Walk x 10 reps
Station 3 – L-Sit Progression x 45-60 seconds

B.

Three rounds for time of:
30/20 Calories of Rowing
15 Pull-Ups
10 Handstand Push-Ups
Level I

A.

Every 2 minutes, for 12 minutes (2 sets of each):
Station 1 – Supinated-Grip Pull-Ups x 8-10 reps @ 2110
Station 2 – Handstand Hold x 45-60 seconds
Station 3 – L-Sit or L-Sit Progression x 45-60 seconds
 
 

B.

Three rounds for time of:
30/20 Calories of Rowing
30 Kettlebell Swings

Monday 180115 at Patriot

RX’d

A.

Three sets of:
Back Squat x 8 reps
Rest 3 minutes
Select a weight that will make your final 2 reps of each set extremely difficult.
 
 
 
 
 
 
 
 

B.

For time:
400 Meter Run
40 Box Jumps (24″/20″)
40 Toes to Bar
40 Push-ups
400 Meter Run
Level II

A.

Three sets of:
Back Squat x 8 reps
Rest 3 minutes
Select a weight that will make your final 2 reps of each set extremely difficult.
 
 
 
 
 
 
 
 

B.

For time:
400 Meter Run
40 Box Jumps (24″/20″)
40 Toe To Bar/Knee To Elbow/Knee Raises
40 Push-ups
400 Meter Run
Level I

A.

Three sets of:
Back Squat x 8 reps @ 31X1
Rest 60 seconds
5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Left Arm)
(go as heavy as possible; after the fifth push press, go directly into the walk)
Rest 30 seconds
5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Right Arm)
Rest 60 seconds

B.

For time:
400 Meter Run
40 Lunges with DBs in each hand
40 V-Ups
40 Push-ups
400 Meter Run

Sunday 180114 at Potomac

RX’d
EMOM for 12 Minutes
Min 1: 20-30sec L-Sit Hang
Min 2: 30sec Box Pass Through (12)
Min 3: 5-7 Ring Push-up
 
EMOM for 16 Minutes
Min 1: 2 Muscle-up, then
Max Sit-up
Min 2: Rest
Min 3: 1 Muscle-up, then
Max Calorie Row
Min 4: Rest
Level II
EMOM for 12 Minutes
Min 1: 15-20sec L-Sit Hang
Min 2: 30sec Box Pass Through (20)
Min 3: 5-7 Ring Push-up
 
EMOM for 16 Minutes
Min 1: 6 Toe-to-Bar, then
Max Sit-up
Min 2: Rest
Min 3: 3 Toe-to-Bar, then
Max Calorie Row
Min 4: Rest
Level I
EMOM for 12 Minutes
Min 1: 15-20sec L-Sit Hang
Min 2: 30sec Box Pass Through (20)
Min 3: Max Plank hold on Rings
 
EMOM for 16 Minutes
Min 1: 6 Toe-to-Bar, then
Max Sit-up
Min 2: Rest
Min 3: 3 Toe-to-Bar, then
Max Calorie Row
Min 4: Rest

Post total sit-ups and calories rowed to comments.

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