WORKOUT OF THE DAY
July 14

Strength:
Overhead Squat: 2, 2, 2, 2, 2

Conditioning:
3RFT:
7 Snatches (135/95#)
10 T2B
20 KB Swings (32/24kg)

Kelly

“Kelly”

5RFT:
400m Run
30 Box Jumps (24 /20″)
30 Wallballs (20/14#)

July 11

Strength: 
Romanian Deadlifts: 3 x 12

Conditioning:
For time:
21-15-9
Deadlifts (225/155#)
Ring Dips
*500m Row between each set

July 10

Skill Work:
10 minutes of open skill work. Pick one thing you suck at and practice.

Then,

Max Plank Hold

Conditioning:
For time:
15 Cleans (135/95#)
400m Run
10 Cleans (165/115#)
400m Run
5 Cleans (185/135#)
400m Run

Buy-Out:
25 Over-the-Bar Burpees

July 9

Strength:
Strict Press: 5-4-3-2-1-1-1

Conditioning:
5RFT:
6 HSPU
7 T2B
8 Pull-ups

July 8

Strength Endurance:
Starting with a 135/95# bar, perform 2 Back Squats EMOM. Increase your weight by 10# every minute until reps cannot be achieved. Additional attempts can be made within the minute. If you meet failure, go back to the previous weight completed and continue performing 2 Back Squats EMOM at that weight until the last person is finished.*

*Courtesy of CrossFit Amelia Island.

Conditioning:
12 min AMRAP:
50 DU
10 Power Cleans (135/95)
15 Burpees

Yoga at Hierarchy!

We are excited to introduce yoga to Hierarchy this week!

Starting this Sunday, July 13, yoga classes will be held weekly from 11:00am-12:00pm, instructed by our very own Sara Oliveri. Yoga will be free to all CrossFit Hierarchy members, and $25/class for non-members. You can sign up for yoga classes on FrontDesk

“F yoga, I just want to lift heavy shit.”

Before all you Firebreathers tune out, consider this: Everyone that walks into our gym wants to be a better athlete, progress their skills, lift heavier, go faster — just become more awesome in general. The single biggest limiting factor, for both new and veteran CrossFit athletes, is range of motion limitations and inability to get into functional movement patterns. 

Are your heels coming off the ground in your overhead squat? Is it impossible for you to do a handstand because your shoulders are so tight? Can you maintain a strong front rack position in the bottom of a clean?  How are your pistols? Can you get down there?

Hierarchy Yoga will be a vinyasa style class in which poses are linked seamlessly together to support the same CrossFit concepts of creating torque, finding a braced neutral spinal position, and always working from core to extremity. The class will be fast-moving to build heat and promote focus, but accessible to all levels. Classes will be tailored specifically to the needs of the CrossFit athlete,  with emphasis on increasing flexibility, range of motion, balance, alignment, and the mental presence needed to keep yourself on track.

See you on the mat! Namaste, mofos.

Fight Gone Bad!

Skill Work:
Pistols: Use boxes and bands to assist with learning the movement and your balance point. Perform at least 3×5 on each leg. If you are able to perform pistols do them weighted with a kettlebell.

Conditioning:
“Fight Gone Bad!”
3 Rounds:
Wallball (20/14#)(Reps)
Sumo Deadlift High Pull (75/55#)(Reps)
Box Jump (20″)(Reps)
Push Press (75/55#)(Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

July 3

HOLIDAY SCHEDULE:

CrossFit Hierarchy will be closed on Friday, July 4 and Saturday, July 5. We will resume a normal schedule on Sunday, July 6 with Open Gym at its usual time from 1:00-3:00pm.

Strength:
Clean Complex: 1, 1, 1, 1, 1, 1
1 Rep = Hang Power Clean + Power Clean + Hang Clean 

Conditioning:
Tabata:
KB Swings (24/20kg)
Power Clean (95/65#)
Front Squat

July 2

Strength:
Chin-ups: 4 x ME

Push-ups: 4 x ME

Ring Dips: 1 x ME

Conditioning:
For time:
1 Mile Run

1 141 142 143 144 145 156