MLK Day Schedule
Patriot
0830 CrossFit Class
0930 CrossFit Class
1200
1630
1730
Potomac
0830
0930
1200
1545
1645
  • 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.
  • PCF Hoodies: Click here to order your very own PCF Hoodie! Orders are being taken until January 15th!
  • 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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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

Saturday 180113 at Patriot

RX’d
In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Air Squats
40 Kettlebell Swings (70/53)
30 Shoulder to Overhead (95/65 lbs)
20 Burpees
10 Strict Pull-Ups

Level II
In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Air Squats
40 Kettlebell Swings (53/35)
30 Shoulder to Overhead (75/50 lbs)
20 Burpees
10 Assisted Pull-Ups

Level I
In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Air Squats
40 Kettlebell Swings (53/35)
30 Dumbbell Push Press
20 Burpees
10 Ring Rows

Programming Notes:
Partner A starts with 50 air squats, Partner B then performs 40 kettlebell swings, Partner A then performs 30 shoulder to overhead, Partner B does 20 burpees, Partner A does 10 strict pull-ups, then Partner B does 50 air squats…and so on.

Friday 180112 at Patriot

RX’d

A.

Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
50 Double-Unders
10 Strict Handstand Push-Ups

Rest 5 minutes, and when the running clock reaches 20:00…

 
 

B.

Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run or 40 SDHP 40#/35#
40 Push-Ups
20 Wall Ball Shots (20/14 lbs)
Level II

A.

Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
25 Double-Unders
10 Handstand Push-Ups or HSPU from a box

Rest 5 minutes, and when the running clock reaches 20:00…

 

B.

Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run or 40 SDHP 40#/35#
40 Push-Ups
20 Wall Ball Shots (20/14 lbs)
Level I

A.

Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
20 Alternating Cossack Squats with Kettlebell Goblet Hold
20 Single-Arm Kettlebell Presses (10 each arm)

Rest 5 minutes, and when the running clock reaches 20:00…


B.

Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
40 Push-Ups
20 Wall Ball Shots

Thursday 180111 at Patriot

RX’d

A.

Every 2 minutes, for 12 minutes (6 sets):
High Hang Snatch + Hang Snatch

Build over the course of the six sets.

 
 

B.

Every 2 minutes, for 6 minutes (3 sets):
4-Position Halting Snatch Deadlift x 1 rep
(pause for 2 seconds at 2″ off the floor, mid-patella, mid-thigh and high hang)
 
C.
Four sets for max reps/calories:
30 seconds of Rowing (for calories)
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)
Rest 30 seconds
30 seconds of Toes to Bar
Rest 30 seconds
Level II

A.

Every 2 minutes, for 12 minutes (6 sets):
High Hang Snatch + Hang Snatch

Build over the course of the six sets.

 
 

B.

Every 2 minutes, for 6 minutes (3 sets):
4-Position Halting Snatch Deadlift x 1 rep
(pause for 2 seconds at 2″ off the floor, mid-patella, mid-thigh and high hang)
 
C.
Four sets for max reps/calories:
30 seconds of Rowing (for calories)
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)
Rest 30 seconds
30 seconds of Toes to Bar
Rest 30 seconds

Level I

A.

Three sets of:
Overhead Squat x 6-8 reps @ 3311
Rest 45 seconds
Supine Med Ball Leg Curls x 12 reps @ 2110
Rest 45 seconds
L-Sit x 45-60 seconds
Rest 45 seconds
 
 
 
 
 
 
 
 
 

B.

Four sets for max reps/calories:
30 seconds of Rowing (for calories)
Rest 30 seconds
30 seconds of jumping lunges
Rest 30 seconds
30 seconds of V-Ups
Rest 30 seconds

Wednesday 180110 at Patriot

RX’d

A.

Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Push Press x Max Reps @ 80-85% of recently tested 1-RM Strict Press
Station 2 – Strict Pull-Ups x 6-8 reps @ 2111
Station 3 – Farmer’s Carry x 100 Meters

B.

“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-Ups
Level II

A.

Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Push Press x Max Reps @ 80-85% of recently tested 1-RM Strict Press
Station 2 – Strict Pull-Ups x 6-8 reps @ 2111
Station 3 – Farmer’s Carry x 100 Meters

B.

“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Assisted Pull-Ups
Level I

A.

Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Shoulder Press 8-10 reps @ 2111
Station 2 – Strict Pull-Ups x 6-8 reps @ 2111
Station 3 – Farmer’s Carry x 100 Meters
 

B.

Three rounds for time of:
400 Meter Run
30 Kettlebell Swings
Programming Notes:
In the winter, if you see a run programmed and the weather doesn’t permit it, it is perfectly fine to substitute rowing, double unders, kettlebell swings, box jumps or SDHP. For, double or single unders, perform them the same amount of time it would take you to perform the run. If you feel you are rowing too much, you can also sub in sumo-deadlift-high pulls (SDHP) at 45#/30#, every 10 meters of rowing for 1 pull.

Tuesday 180109 at Patriot

RX’d

A.

Three sets of:
Back Squat x 8-10 reps @ 31X1
Rest 60 seconds
Kettlebell Windmill x 8-10 reps each arm
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

B.

Two sets for max reps, each against a 4-minute running clock, of:
500 Meter Row
15 Thrusters (95/65 lbs)
Max Reps of Bar-Facing Burpees
Rest 4 minutes between sets
Level II

A.

Three sets of:
Back Squat x 8-10 reps @ 31X1
Rest 60 seconds
Kettlebell Windmill x 8-10 reps each arm
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

B.

Two sets for max reps, each against a 4-minute running clock, of:
500 Meter Row
15 Thrusters (75/55 lbs)
Max Reps of Bar-Facing Burpees
Rest 4 minutes between sets
Level I

A.

Three sets of:
Back Squat x 8-10 reps @ 31X1
Rest 60 seconds
Kettlebell Windmill x 8-10 reps each arm
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

B.

Two sets for max reps, each against a 4-minute running clock, of:
500 Meter Row
15 Dumbbell Thrusters
Max Reps of Bar-Facing Burpees
Rest 4 minutes between sets

Monday 180108 at Patriot

RX’d
For time:
Run 5k -or- Row 5k

Level II
For time:
Run 5k -or- Row 5k

Level I
For time:
Run 5k -or- Row 5k

Coaches Notes:

My preference is that you run outside, but for those of you who live in sub-freezing climates, opt to row. This will be something we come back to each quarter as a good test of your aerobic capacity. If you did not complete the CrossFit total this weekend, you can also use today’s class to do this. You will need these numbers for the upcoming cycles.

Bitnami