Skill


TEST DAY
5 minute Pull Test 
Seated Barbell Pull ups
Pull ups
Muscle ups 

Metcon

2 DB Push Press
2 Front Rack DB Lunge 
2 Sit ups
4,4,4…6,6,6…8,8,8
12 min AMRAP 

**For the DB Push press hold 2 DBs at your shoulders and divide up the reps. For the set of 6 you would do 3 on the right then 3 on the left. 

Score = Total Reps 

Finish the 12’s= 120, 14’s= 162, 16’s= 210, 18’s= 264, 20’s= 324

**Part of our next cycle will be pull ups or muscle ups.  Taking today to find a baseline will give you a good opportunity to see improvement. 

Workout

“Kelly Goes Rowing”
30 Cal Row 
1 Round of Kelly 

3 Rounds 
30 min CAP 


1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs

Fitness: 25 Cal Row (14/10 WB)
Performance: 30 Cal Row (20/14 WB)
Open: 30 Cal Row (20/14 WB) 

Hey Athletes, Harbor East Flooded Last night (Tuesday). There will be no morning classes or noon class. Stay tuned for evening hours. Feel free to head over to federal hill for morning or noon class!

Strength


Sumo Deadlifts
5/5/5/3/3/3

Metcon


Every 2 minutes for 10 minutes 
12 Deadlifts
9 Hang Cleans
Max Doubles 

Fitness: 115/75
Performance: 155/105
Open: 175/115

Athletes: The sumo deadlift is a great movement for building pulling strength and leg power.  We finish with a 2EMOM.  Pick a weight that is challenging, but you may have to break up in the later rounds. 

Skill


10 minutes to work through:

5 ______
10 Muscle snatches
10 Hollow to Superman rolls 

Fitness: Jumping bar muscle-ups
Performance: Assisted bar muscle-ups (partner assists in the turnover by pushing upper back)
Open: Hip to Bar directly into bar muscle-up x3

*Treat the above as practice/prep to improve positions for the metcon*

Metcon


5 MIN AMRAP 
4 Bar Muscle ups
8 Power Snatch
12 Burpees

Rest 3 minutes 

Three rounds
**Pick up where you left off

Score = Total reps 

Fitness: 8 Chest to Bar Pull ups (75/55)
Performance: 95/65
Open: 115/75

Athletes: Two technical movements today with the Bar Muscle up and Snatch.  We will take you through a solid warm up and give good progressions.  Come in ready to work. 

Strength

Take 18 minutes 
Find a 2 RM Front Squat (new cycle!)

WOD

30 Front Squats
30 Box Jump Overs

Rest 2 minutes

35 Front Squats
35 Box Jump Overs

15 min Cap 

Fitness: 115/75 (95/65)
Performance: 155/105 (135/95)
Open: 175/115 (155/105)

Athletes: We are starting a new cycle this week.  2 RM Front Squat from the rack! We follow that with a front squat workout that should be performed at a load where you can not do 30 reps unbroken in the first set.  Weight on the front squats decrease in second round.

DRIVE

Partner WOD
150 Wall Balls
800 M run (together)
150 Push ups
100 Sit ups
75 KB Swings
50 Ring Rows 

24 min AMRAP 

(1 Partner works, 1 partner rests, reps can be split between partners however you’d like) 

Federal Hill

9am Capacity Class
COACH HUGH WILL NOT BE IN for CAPACITY TODAY
THE WORKOUT WILL BE
1,000 M Row
Rest 2 min
1,000 M Row
Rest 2 min
500 M Row
Rest 4 min

3 Rounds

10-12pm Open Gym

Harbor East

1-3pm Open Gym

Strength

Take 12 minutes to build to a heavy 2 Rep Front Squat 
**This should be heavier than your workout weight.**

Metcon

16 min AMRAP
6 Front Squats
8 Devils Press
12 Pull ups

Fitness: 12 Front Squats (95/65)
Performance: 185/125
Open: 205/135

Athletes: Today we get heavy with the front squats.  The first 10 minute piece is a warm up.  Work to a heavy load, but do not try to break any records.  The Front Squats should be 6 hard unbroken squats for the first few rounds then they can be broken up! 

DRIVE

400 M Run
10 DB Burpees
10 DB Front Squats (2dbs)
10 DB Deadlifts (2 dbs)
30 Second Low Plank
4 Rounds
 
25 Minute cap

**Try to keep the rounds around 5 minutes and keep a close eye on the DB deadlifts.**


Second Annual Duel Gym Partner Event

We are taking over the harbor to celebrate 2 years since Crossfit Harbor East joined Crossfit Federal Hill to create one big Industry Athletics Family! On Sunday September 8th, Industry Athletics will hosting our second annual duel gym partner event.

Starting at Harbor East, teams of two will participant in the first of two partner workouts. At the conclusion of the first workout, your team will be directed to the Harbor pedestrian path for a ~2 mile run to Crossfit Federal Hill (location of partner workout #2). Along your run, you’ll find an IA coach who will instruct you on a mini challenge to complete before you can continue your run to Federal Hill!

Athletes are asked to arrive at Harbor East by 9:15am for a debrief of the event and for opening remarks. Coaches will review the workouts and provide a few minutes for athletes to warm up before the first heat begins. Heats will go off every 10-15 minutes starting at 9:30am. Registration will close Wednesday September 11th, so that we can send the Heats out prior to the event.

Workout #1: Complete a total of 6 rounds, alternating rounds

15 Power Cleans
15 Front Squats
15 Push Jerks

135/95

The second partner workout will not be announced prior to the event start.

At the conclusion of the second workout, all athletes are invited to hang out and join us for a drink at the gym. IA will provide snacks and drinks, so we can continue the celebration at Federal Hill!

Click HERE to register!

FAQ:

Do I need to be an Industry Athletics member to participate? Yes, this event is for Industry Athletics members only. Expections will be made if an Industry Athletics member intends to bring a friend to partner with. Friends should have Crossfit experience for this event.

If I have a bag, am I required to run with it from CFHE to CFH?
No, we will have a car on site to transport participants bags from HE to Fed. This vehicle will drive to Fed after the last athlete leaves HE.

Do I get to pick who my partner is?
Athletes can either pick their partner ahead of time and register together or they can register as an individual and have coaches pair them up.

Does my partner need to be the same gender as me?
No, pairs can be same or mixed gender.

If I parked at Harbor East, will I be provided a ride back after the second workout?
No, athletes are responsible for their own transportation. We highly recommend carpooling, scootering, or ubering.

What if we are unable to run, how do we get to the other side of the Harbor?
In the event you are injured or unable to run, we will allow athletes to bike from Harbor East to Federal Hill. These athletes will follow the same path as the runners so as to hit the additional challenge. Please note that there is a difference between being unable to run and not wanting to run.

What time will the last heat at Harbor East run?
The last heat will run at 10 am.

REGISTER HERE

Harbor Take Over 1
September 2018

Skill

Spend 10-12 minutes working on Handstand Walks 

Metcon

400 M Run
20 M Handstand Walk
15 DBall over the shoulder
4 Rounds 

Athletes: A fun one today that is a little different! Come in and get outside of your comfort zone.  We will have plenty of progressions for handstand walking. 

Partner WOD

AMRAP 12 minutes
50 Goblet Squats
40/30 Cal Bike
30 Toes to bar 
4 Rope Climbs

Rest 6 minutes **1 partner must be holding a side plank at all times**

AMRAP 12 minutes
50 KB Swings
40/30 Cal Bike
30 Sit ups
4 Rope Climbs

Fitness: 35/26
Performance: 53/35
Open: 70/53 (Toes to bar both rounds) 

Athletes: Hitting a fun partner workout today!  The bike should take 2-3 minutes.  Every thing is divided up between two people. During the 6 minute rest, one partner should be holding a side plank while the other partner recovers.