03/01/2014

Main – CrossFit

Metcon (Time)

Team WOD-Teams of 3:
Run 400m together
15 Slam Balls (30/20)
30 Pull-Ups (Ring Pulls)
45 Burpees
60 KB Swings (1.5/1)
75 Partner Sit-Ups with Wall Ball (20/14)
Run 800m together
75 Partner Sit-Ups with Wall Ball
60 KB Swings
45 Burpees
30 Pull-Ups (Ring Pulls)
15 Slam Balls
Run 400m together
***Each Partner Completes All Reps @ Each Station Before Moving On***

i.e. All 3 partners must complete 15 slam balls each before moving to Pull Ups.

CrossFit Open 14.1

Main – CrossFit

CrossFit Games Open 14.1 (AMRAP – Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
Snatches can be G2O (i.e. C&J)

02/27/2014

Main – CrossFit

Warm-up

PVC Warm Up (No Measure)

Dyanamic Warm Up

+

3 Rounds:
10 PVC Pass Throughs
10 PVC Dead Lifts
10 PVC Strict Press
10 Second External Rotations (Each Shoulder)
10 PVC Over Head Squat

10 Scapula Push Ups

Gymnastics

Pull-ups (3 x 6)

Working on kip and CTB movements.

Weightlifting

Close Grip Bench ( 3×2)

3 x 4 @ 75%

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Singles 3:1
150-120-90-60-30

Cool Down

Samson
Couch
**Discuss Open Schedule**

02/26/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

Run/Dynamic
+
6 Min
5 Scap Push Ups
5 Prone Single Leg Raises
5 Bird Dogs
5 Lunges per Leg

Gymnastics

Hollow Body (Tabata)

Weightlifting

Hang Power Clean Progression

5 Muscle Cleans
5 Scare Crows
5 Hang Power Cleans

Weightlifting

Back Squat (3×3 @ 80%)

Metcon

Metcon (No Measure)

14 Min EMOM
Even 7 Goblet Squats (2/1.5)
Odd 8 No Push Up Burpees

Cool Down

30 Second Russian Baby Makers (Rest 30)
x4

02/25/2014

Main – CrossFit

Warm-up

Warm Up (No Measure)

Run/Row
+
6 Min Progression
5 Cobra
5 Shoulder Reach Throughs
5 Bow and Bends
5 Squats w/ 3 Second Pause

Gymnastics

Handstand Walk (10 Min)

Free Standing Hand Stand if not scale to,
Hand Stand Holds Against Wall if not scale to
Hand Stands from box

*Focus on neutral position while upside down
*Control Midline throughout ROM
*Active shoulders

Weightlifting

Push Press (3×4 @ 75% of Last Week)

Metcon

Metcon (AMRAP – Reps)

Lactic Training 2:1
20 Seconds Work (40 Seconds Rest)
AMRAP
1 Power Clean (115/75)
Max Front Squats (115/75)
x6

RX+
(155/115)

Cool Down

QL Lax Ball Hold
20 Second Pigeon Hold with Band

02/24/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

200M/Dynamic
+
6 Min @ 65%
30 Second Samson Stretch (per leg)
5 Squats
5 Push Ups
30 Second Plank Hold

Weightlifting

Weighted Dips (Add 5-10# )

Weightlifting

Front Squat (1RM or HS)

Metcon

Metcon (Time)

21-15-9
Dead Lifts (135/95)
HRPU
200m run

RX+
(185/115)
HSPU

Cool Down

5 Scorpions per leg
30 Second Frog Stretch/Rest 30 x 3

02/21/2014

Main – CrossFit

Warm-up

Warm Up (No Measure)

Run/Row
+
6 Min Progression
5 Cobra
5 Shoulder Reach Throughs
5 Bow and Bends
5 Squats w/ 3 Second Pause

Weightlifting

Deadlift (7 Minutes to Build to a HS- Not a 1 Rep Max)

Metcon

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Shoulder-to-Overhead, 115# / 75#
9 Toes-To-Bar

Cool Down

10 Shoulder Reach Throughs
30 Second Russian Baby Makers x 3

02/20/2014

Main – CrossFit

Warm-up

PVC Warm Up (No Measure)

Dyanamic Warm Up

+

3 Rounds:
10 PVC Pass Throughs
10 PVC Dead Lifts
10 PVC Strict Press
10 Second External Rotations (Each Shoulder)
10 PVC Over Head Squat

10 Scapula Push Ups

Weightlifting

Single Arm Bent Over Row w/ KB (1.5/1)

Single Arm Push Press w/ KB (1.5/1)

Power Clean (2 x 1 @ 90%)

Metcon

100 Burpees for Time (Time)

Cool Down

Prone Single Leg Raise
Bridge Drill
Couch

02/19/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

Run
+
5 Min @ 65%
5 Slam Balls (30/20)
5 Slam Ball Burpee
5 Slam Ball Push Press
5 Bow and Bends

Gymnastics

Weighted Pulls Ups (Add Weight From Last Week)

RX:
4 x 6-8
Scaled:
4 Negatives
4 Scapula Pulls

Weightlifting

Close Grip Bench (3×3 @ 80%)

3×3 @ 80%

Metcon

Metcon (AMRAP – Rounds and Reps)

2 Min AMRAP @ 50%
8 DL (135/95)
6 HPC (135/95)
4 Push Press (135/95)
Rest 2 Min
2 Min AMRAP @ 75%
8 DL (135/95)
6 HPC (135/95)
4 Push Press (135/95)
Rest 2 Min
2 Min AMRAP @ 95%
8 DL (135/95)
6 HPC (135/95)
4 Push Press (135/95)

RX+
(155/115) = Same weight at “DT” Workout

Cool Down

10 PVC Pass Throughs
Samson Stretch
Cook Stretch

02/18/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic
+
6 Min
5 Bridges (Hip Drive)
5 Shoulder Reach Throughs
5 Single Leg DL
5 Air Squats

Weightlifting

Hang Power Clean (Just Bar)

3 Rounds
5 Muscle Cleans
5 Scare Crows
5 Power Cleans

Focus on vertical dip/drive
Bar tights to body
Fast elbows
Re-Dip for Catch

Weightlifting

Back Squat (3×4 @ 75% of Last Week)

Metcon

Metcon (Calories)

Lactic Training
3:1
1 Min Max Cals on Rower
Rest 3 Minutes
x 4

Cool Down

Couch Stretch
Pigeon Stretch