2/17-2/22

CF 2 Strength

Monday-Push Press

15 minutes to build to 5 @ 9.5Tuesday-Back Squat: 12 minutes @ 80%

Wednesday-Snatch + Hang Snatch 10x1 on the minute

Start at 75% of best snatch, add weight after every two good setsThursday-Back Squat: 15 minutes to ascend to 5 @ 9

Friday-Clean + Hang Clean + Jerk 10x1 on the minute

Start at 75% of best C&J, add weight after every two good setsSaturday-




CF 2 Conditioning

Monday-For time:75 double unders
4 rounds of:
3 hang squat cleans, 185#/135#
10 burpees
75 double unders
TIMECAP: 10 minutes

Tuesday-3 rounds for time:Run 400m
10 thrusters, 135#/95#
TIMECAP: 10 minutes

Wednesday-AMRAP 10 minutes:10 toes-to-bar
10 box jumps, 30"/24"
10 handstand pushups

Thursday-For total reps:2:00 wall ball, 20#/14#, 10'
2:00 push press, 75#/55#
2:00 deadlifts, 225#/155#
2:00 chest-to-bar pullups


Friday-AMRAP 15 minutes:20 pullups
Run 200m

Saturday-TBA




CF 1 Strength

Monday-Push Press

15 minutes to hit 5-5-5-5, no missesTuesday-Back Squat 4x4 in 10 minutes. Build to a good working weight and perform all your sets within a 10 minute timeframe. Try to add weight to 4x4 performed 140210.

Wednesday-15 minutes working on hang snatch

Thursday-Back Squat: 15 minutes to ascend to 5 @ 9

Friday-15 minutes working on hang clean & jerk

Saturday-




CF 1 Conditioning

Monday-For time:100 single unders
4 rounds for:
5 dumbbell hang squat cleans
10 burpees
100 single unders
TIMECAP: 10 minutes

Tuesday-3 rounds for time:Run 400m
10 dumbbell thrusters
TIMECAP: 10 minutes

Wednesday-AMRAP 10 minutes:10 toes-to-bar OR hanging leg raise
10 box jumps
10 pushups

Thursday-For total reps:2:00 wall ball
2:00 push press
2:00 deadlifts
2:00 pullups or jumping pullups

Friday-AMRAP 15 minutes:15 pullups or ring rows
Run 200m

Saturday-TBA

Training 2/10-2/15

Hi pick stuff up. I has no videos, so KTHXBAI

CF 2 Strength

Monday-Back Squat: 10 minutes @ 80%

Tuesday-Clean + Hang Clean + Jerk, 10 sets on :60 @ 75% of best C&J

Wednesday-Snatch + Hang Snatch 10 sets on :60 @ 75% of best snatch

Thursday-Back Squat: 15 minutes to ascend to 4 @ 9

Friday-Deadlift 3 @ RPE 9, then -5%x3x2

Saturday-Make-Up




CF 2 Conditioning

Monday-4 rounds for time:10 handstand pushups
15 toes-to-bar
20 kettlebell swings, 24kg/16kg
TIMECAP:

Tuesday-AMRAP 12 minutes:8 power snatch, 115#/75#
20 pullups

Wednesday-3 rounds for time:20 overhead squats, 95#/65#
20 knees-to-elbows
TIMECAP: 9 minutes

Thursday-For time:Run 800m
3 rounds of:
10 deadlifts, 275#/185#
50 double unders
Run 800m
Timecap: 15 mnutes

Friday-25-20-15-10-5 for time:Chest-to-Bar Pullup
Box Jump 24"
TIMECAP: 15 minutes
Saturday- Assign partners or teams. AS A TEAM complete the following. One person works at a time, add 25 reps for each partner past 2 on the team:
50 burpees
75 Matt Nasties
50 pullups
75 kettlebell swings
50 toes-to-bar
75 pushups
50 dumbbell thrusters
75 sit-ups





CF 1 Strength

Monday-Back Squat 4x4 in 10 minutes. Build to a good working weight and perform all your sets within a 10 minute timeframe.

Tuesday-15 minutes practicing hang clean + jerk

Wednesday-15 minutes practicing hang snatch

Thursday-Back Squat: 15 minutes to ascend to 4 @ 9

Friday-Deadlift 3 @ RPE 9, then -5%x3x2

Saturday-Make-Up




CF 1 Conditioning

Monday-4 rounds for time:15 pushups
15 hanging leg raises
15 Russian kettlebell swings

Tuesday-AMRAP 12 minutes:8 dumbbell hang snatch, alternating
12 pullups or ring rows

Wednesday-3 rounds for time:20 overhead squats
20 knees-to-elbows
TIMECAP: 9 minutes

Thursday-For time:Run 800m
3 rounds of:
10 deadlifts
25 double unders OR 100 single unders
Run 800m
Timecap: 15 mnutes

Friday-15-12-9-6-3 for time:Pullups
Box Jumps OR step-ups

Saturday- Same as CF2

Training 2/3-2/8 Open Prep

Hi guys! Jacob and I have decided to change a few things again leading up to the open, to get you all more into a more conditioning phase. Now that doesn't mean we are not doing strength and weightlifting, but it will be at a lower volume more meant to maintain current strength. Some days will begin with conditioning, where others will be as normal. We look forward to seeing improvements!


Here is Alex Hubbard Back squatting 407x2 a New 1RM and 2RM!! Congrats buddy!

https://plus.google.com/u/0/photos/110645576735246920668/albums/5975862621578090513/5975862621679870514?pid=5975862621679870514&oid=110645576735246920668



CF 2 Strength

Monday-3 position snatch, 75%x1x8 on :60

Tuesday-Back Squat AMRAP 10 minutes @ 75%

Wednesday-Deadlift Build to a set of 5 @ RPE 9, then drop for two sets of 5 @ RPE 8.5

Thursday-3 position clean & jerk 75%x1x8 on :60

Friday-Back Squat 15 minutes to ascend to 3 @ 9

Saturday-Make-Up




CF 2 Conditioning

Monday-5 rounds for time: 10 chest-to-bar pullups 18 walking lunges, moderate weight dumbbellsTIMECAP: 12 minutes

Tuesday-AMRAP 7 minutes: 7 box jumps, 30"/24" 7 thrusters, 115#/75#

Wednesday-5 rounds for time: 8 clean & jerk, 115#/75# 12 toes-to-bar Run 200mTIMECAP: 13 minutes

Thursday-AMRAP 10 minutes:10 dumbbell snatch, 55#/35#, alternating
10 burpees

Friday-4 rounds for time:15 overhead walking lunges, 45#/25# plate
15 pullups
15 pushups
TIMECAP: 12 minutes

Saturday-Partner workout




CF 1 Strength

Monday-3 position snatch, 8-10 sets with good form

Tuesday-Back SquatSets of 3 for 10 minutes @ or slightly below weight for most recent 3x5

Wednesday- DeadliftBuild to a set of 5 @ RPE 9, then drop for two sets of 5 @ RPE 8.5 (Coach judges RPE!)

Thursday-3 position clean & jerk, 8-10 sets with good form

Friday-Back Squat15 minutes to ascend to 3 @ 9 (coach judges RPE!)

Saturday-Make up




CF 1 Conditioning

Monday-5 rounds for time:8 pullups or ring rows
16 walking lunges

Tuesday-AMRAP 7 minutes:7 box jumps
7 thrusters

Wednesday-5 rounds for time:8 dumbbell hang clean + push press
10 strict hanging leg raise
Run 200m

Thursday-AMRAP 10 minutes:10 dumbbell HANG snatch, alternating
10 burpees

Friday-4 rounds for time:15 walking lunges
10 pullups or ring rows
15 pushups

TIMECAP: 12 minutes

Saturday-Partner Wod

Training 1/27-2/3 2014

I will be out of town, yes again at the LA Fit Expo handing out supplements for 360 Cut along with coach Kalle beck so I'm going ahead and posting for next week. I will not be back til Monday evening, hope everyone is doing well! This coming few weeks there will be a lot of testing of odd things and many repeat workouts to prepare us for the 2014 Crossfit open. Have a great weekend!




CF 2 Strength

Monday-Backsquat 83%x5x5 (add weight on last set if able -no missed reps)

Tuesday-3 PoS Clean pause at pos 3 and 2 for 1 seconds then clean from PoS 1 - 65%x4 sets 70%x4 Sets

Wednesday-3 PoS Snatch pause at pos 3 and 2 for 1 seconds then snatch from PoS 1 - 65%x4 sets 70%x4 Sets

Thursday-Bench 3-3-3-3-3

Friday-Push Press 70%x5x5

Saturday-Backsquat 2RM (Saturday)




CF 2 Conditioning

Monday-For time 30 Pull ups 30 thrusters 95/65 30 lateral burpees (over bar) 60 Double unders

Tuesday-3 Rounds for time 10 Clean and jerks 135/95(any variation) 20 Box jump overs

Wednesday-For Time 100 Overhead squats 95/65 everytime you drop the bar 5 Push ups

Thursday-21-15-9 Hang clean / Burpees - 50 Double unders between each round(power acceptable)

Friday-4 Min To establish max Pull ups or Ring rows in 1 Grip rest 2 min then 4 min to establish Max Ring dips or Push ups in 1 Set

Saturday-TBA




CF 1 Strength

Monday-Backsquat 5x5 add 5lbs from last 5x5

Tuesday-Clean From Hang

Wednesday-Snatch from hang

Thursday-Same as CF2

Friday-Push Press 5-5-5-5-5 no misses all good reps

Saturday-Strength Make up




CF 1 Conditioning

Monday-For Time 30 pullups/ring rows 30 DB Thrusters 30 Burpees 120 single unders

Tuesday-3 Rounds for Time 12 DB Clean and jerks 20 box overs

Wednesday-Same as CF 2

Thursday-21-15-9 DB Hang Squat cleans / Burpees 25 Single unders between each set

Friday-4 Min To establish max Pull ups or Ring rows in 1 Grip rest 2 min then 4 min to establish Max Ring dips or Push ups in 1 Set

Saturday-TBA

1/21-1/26

Here's a few videos from training in Virginia!

Training 1/13-1/18

CF 2 Strength
Monday-Clean + 3 Front squats + Jerk 65%x1x3 70%x1x3 75%x1x2 80%x1x1(% based on 1RM clean and jerk)
Tuesday-Backsquat 80%x5x5
Wednesday-Snatch Double 75%x1x3 80%x1x2 85%x1x1
Thursday-Every 90sec for 12 min deadlift 85%x1 and 5-15 Pull ups
Friday-Backsquat 85%x3x8
Saturday-Strength make up


CF 2 Conditioning
Monday-"Modified Bergeron Beep Test"Every min perform til you no longer can keep up with the clock5 thrusters 75/55
5 pull ups
5 burpees
Tuesday-AMRAP 8 min200m run
3 TnG power cleans @70% of 1rm power clean
Wednesday-5 Rounds For time 50 Double unders 10 Push Press 115/75 5 Bar facing burpees
Thursday-3 Rounds 5 C2B Pull ups 10 Front Squats (165/115) 10 Burpees
Friday-EMOM 10 min perform 6 burpees and 6 toe to bars(note: if you cannot keep up with the clock scale to a number that allows you to do so.)
Saturday-TBA


CF 1
Monday-Jerk to heavy single
Tuesday-Back squat 5-5-5-5-5 small all sets should be 70-80% effort no misses
Wednesday-Snatch From Hang or Below Knee
Thursday-Same scale DL to individual and. 5-10 ring rows (appropriate weight)
Friday-Back squat 3-3-3-3-3-3-3-3 no misses all good reps with small jumps
Saturday-Strength make up


CF 1 Conditioning
Monday-Same with DB thrusters
Tuesday-AMRAP 8min200m run
5 DB power cleans
Wednesday-5 Rounds for time 100 single unders 10 DB push press 5 bar facing burpees
Thursday-3 rounds for time 5 pull ups 10 DB squats 10 burpees
Friday-Same scale to knee to elbows or hanging knee raises
Saturday-TBA

Training 1/6-1/11 (Leg strength block week 2)

I will be on vacation from 1/8-1/16 but will still be programming for you guys so no worries. I will be in Virginia training with a friend of mine preparing for the 2014 Open. Hope everyone is doing well and i would still like to see some videos for me to put on here so start filming PR's! send them to crisholler3@gmail.com

CF 2 Strength

Monday-Clean To Max

Tuesday-Backsquat 80%x3x8

Wednesday-Push Press 3RM

Thursday-Snatch + Hang Snatch + OH Squat to a heavy set

Friday-Backsquat 70%x10x3

Saturday- Strength Make up




CF 2 Conditioning

Monday-4 Rounds for time 20 Walking Plate Lunges (45/25) 15 Pull ups 10 Goblet Squats (53/35)

Tuesday-3 Rounds 10 Squat Clean (135/95) 20 Box Jump (24/20)

Wednesday-"Stout Cindy" AMRAP 12min 5 Weighted pull ups 20lb vest , 10 Push ups with vest 15 Air squats with vest (workout can be done with plate or vest to make harder

Thursday-AMRAP 10min 200m run 20 Shoulder to overhead 95/65 15 Russian KB Swings 2/1.5 pood

Friday-16 Min (alternate every min between) 3 Squat Cleans @72.5% of clean 1RM / 6 CTB Pull ups

Saturday- Tre will be making something for you guys hehehe




CF 1 Strength

Monday-Clean From hang

Tuesday-Backsquat 3-3-3-3-3-3-3-3 No misses

Wednesday-Push Press 5-5-5

Thursday-Snatch From Hang

Friday-Backsquat 10x3 add 5lbs from last weeks top set

Saturday-Strength make up




CF 1 Conditioning

Monday-4 Rounds 20 walking lunges 45/25 15 Ring rows 10 Goblet squats

Tuesday-Same with DB Squat cleans

Wednesday-Same non weighted unless athlete is capable

Thursday-Same with DB S2OH

Friday-16 min Alternate each min of 6DB thrusters 5 Pull ups or 8 Ring rows

Saturday-TBA