Wednesday 2.20.19

Buy in:

10 reps- band OHS, diagonal band pull aparts alternating, band shoulder dislocations, band no money drill. Lat stretch on the rig, thoracic mobility work. 15 reps push press with unloaded barbell. Progressively load your 1-arm dumbbell snatch with sets of 5/side. Prepare for burpee box jump overs with 3 sets of 5 reps. Row at Zone 2 pace for 4 minutes, Bike at Zone 2 pace for 4 minutes. Double unders 6 x 25 reps.

CrossFit Open Workout 17.1 (copied and pasted from

WORKOUT 17.1 Rx’d (Ages 16-54)For time:
10 snatches
15 burpee box jump-overs 20 snatches

15 burpee box jump-overs 30 snatches
15 burpee box jump-overs 40 snatches

15 burpee box jump-overs 50 snatches
15 burpee box jump-overs

M 50-lb. dumbbell / 24-in. box F 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Mike Alley Comment
Tuesday 2.19.19

Buy in: 20 wall balls. Mobilize.

Front Squats 2x5@50%,65%, 1x Max reps@75%

Thrusters 2x5@50%,2x3@70%, 1x Max reps@85%

For time complete 21-15-9 reps of

Thrusters 63/95

Strict Pull ups

Time cap=10 minutes. Scale accordingly. Band assisted pull-ups are fine, but make them strict.

Mike AlleyComment
Monday 2.18.19

Buy in: Barbell clean progression (squat). Mobilize to improve your rack position.

Squat Cleans 5,5,5,3,3,3,3,1,1,1,1,1

For time:

15 Calories Bike

15 Burpees

15 Calories Row

15 Burpees

15 Toes to Bar

15 Burpees

15 Strict Pull Ups

15 Burpees

15 KB Swings

15 Burpees

Mike AlleyComment
Friday 2.15.19

Buy in: In Tabata fashion- jumping jacks, jumping squats (quarter-squat depth),push ups, bicycle crunches, repeat. Smash your calves and hip flexors w/PVC.

Back Squat 2x5@55%, 2x3@75%, 1x Max reps@85%

Thrusters 2x3@60,70%, 1x Max reps@80%

In 5 minutes climb the ladder

1 burpee chest to bar pull up, 1 OHS

2 burpee chest to bar pull ups, 2 OHS

3 burpee chest to bar pull ups, 3 OHS

and so on…


Mike Alley Comment
Thursday 2.14.19

A quick note of thanks my loyal blog readers who have expressed sadness over the last couple of days when the workout wasn’t posted. Y’all are awesome. Both of you.

Buy in:Burgener Snatch Warm-up with PVC. Unloaded barbell snatch progression. Lat smash. Snatch, snatch and snatch some more to prepare. Use the hook grip.

"Stick the landing"

20 minute time cap.

You'll complete 10 Power Snatches at a given weight. (doesn't matter what load you start with). If ANY of your reps involve a stutter step or shuffle or compensatory foot movement in order to complete the rep, you must start the set over. Though this sounds ambiguous, you will know when it happens. Once you've stuck the landing at a given weight 10 times in a row, you'll add weight and proceed in the same fashion.

Record your heaviest perfect set of 10. Either Power or Squat Snatch is allowed. If you choose to squat and falter as your are lifting the weight out of the hole, you start the set over.

Mike Alley Comments
Wednesday 2.13.19

Buy in: 8 reps- birddog, side-lying bridge, cat/camel, superman, crunches, single-leg RDL’s, reverse lunges, hip thrusts on bench.

Deadlift 5 sets of 3 reps progressive loading.

Dumbbell Push Press 5 sets of 3 reps progressive loading.

In 13 minutes-

15 Handstand Push Ups

5 Deadlifts 95/135

15 Handstand Push Ups

10 Deadlifts 135/185

15 Handstand Push Ups

15 Deadlifts 155/225

15 Handstand Push Ups

20 Deadlifts 185/275

15 Handstand Push Ups

As many reps as possible 225/315

Mike Alley Comment
Tuesday 2.12.19

Buy in: Unloaded barbell clean progression. 5 reps each movement. Mobilize. Organize. Strategize. Listen to the trainer and internalize.

In 12 minutes Complete as many reps as possible of:

Calories row (40 women/50 men)

30 Toes to Bar

20 Strict Pull-Ups

30 Burpee Box Jump Overs 20/24

20 Power Cleans 95/155

Because there are only 4 rowers it won’t be reasonable for everyone to start in the same place. The spacing should work itself out. Running 800 meters is an acceptable sub if things get too crowded. Start back over if you complete the above with time remaining.

Rest 3 minutes

In 12 minutes Complete as many reps as possible of:

Calories bike (30 women/40 men)

30 Wall Balls

20 Knees to Elbows on the rings

50 Push Ups

100 Double Unders

Same as above.

This workout will see the gym divided with the rowers and boxes near the rig and the bikes set up near the wall ball wall. Nobody freak out.

Mike AlleyComment
Friday 2.08.19

Buy in: 10 reps of each movement from the met-con. Mobilize. Neural prep- throw lightweight med-balls at each other with a variety of chest passes.

Bench Press:7,5,3,1,1,1,1,1 reps

1 minute per station, no rest between stations-

Chest to Ball Push Ups

Row for Calories

Bike for Calories

Stric Ring Pull-ups (its how the kids are doing it these days)

Air Squats

2 rounds.

Rest 1 minute between rounds

Mike AlleyComment