Sunday, March 30, 2014
Training 3/31-4/5
Well the 2014 open season is over guys! It was great seeing everyone put fourth their best effort and smash those 5 workouts! Congrats to those who PR'd and to those who did it for the first time. Welcome back to STRENGTH Season ladies and gentlemen!
CF 2 Strength
Monday-20 minutes: Snatch to max, then 85-90%x2x2
Tuesday-Back Squat 6 @ 9 (Load Drop) 4-6% Fatigue
Wednesday-20 minutes: clean & jerk to max, then 85-90%x(2+1)x2 OR 85-90%x(1+2)x2
Thursday-20 minutes: Deadlift 6 @ 9 (Load Drop) 4-6% Fatigue
Friday-20 minutes: Paused Back Squat 6 @ 9 (Load Drop) 4-6% Fatigue
Saturday-Make Up
CF 2 Conditioning
Monday-6 rounds for total time:6 clean & jerk, 135#/95#
12 one legged squats, alternating
30 double unders
Rest 60 seconds
TIMECAP: 15 minutes
Tuesday-AMRAP 8:Run 100m
7 thrusters, 115#/75#
Wednesday-5 rounds for total reps:1:00 hang squat snatch, 95#65#
1:00 burpees
1:00 rest
Thursday-4 rounds for time:2 rope climbs, 15' ascent
30 Russian kettlebell swings, heavy
TIMECAP: None
Friday-6 rounds for total time:Run 200m
15 pullups
Rest 30 seconds
TIMECAP: 15 minutes
Saturday-TEAMS of 3 or 4, complete:
100 burpees
200 pushups
300 sit-ups
400 air squats
CF 1 Strength
Monday-20 minutes snatch practice, coach chooses position 1, 2 or 3.
Tuesday-Back Squat 6 @ 9 (Load Drop) 4-6% Fatigue
Wednesday-20 minutes jerk practice, coach chooses exercise.
Thursday-20 minutes: Deadlift 6 @ 9 (Load Drop) 4-6% Fatigue
Friday-20 minutes: Paused Back Squat 6 @ 9 (Load Drop) 4-6% Fatigue
Saturday-Make Up
CF 1 Conditioning
Monday-6 rounds for total time:6 dumbbell hang power clean + push press
12 walking lunges
50 jump rope
Rest 60 seconds
TIMECAP: 15 minute
Tuesday-AMRAP 8:Run 100m
7 thrusters
Wednesday-5 rounds for total reps:1:00 dumbbell hang power snatch, alternating
1:00 burpees
1:00 rest
Thursday-4 rounds for time:8 strict pullups
25 Russian kettlebell swings
TIMECAP: None
Friday-6 rounds for total time:Run 200m
10 pullups OR 10 jumping pullups
Rest 30 seconds
TIMECAP: 15 minutes
Saturday-TEAMS of 3 or 4, complete:
100 burpees
200 pushups
300 sit-ups
400 air squats
Sunday, March 23, 2014
Open Week 5 training 3/24-3/29
CF 2 Strength
Monday-20 minutes: Front Squat 3 @ 9 (Load Drop) 4-6% Fatigue
Tuesday-15 minutes to build to max: Power Snatch + Snatch
Wednesday-15 minutes to build to max: Power Clean + Clean
Thursday-20 minutes: Paused Back Squat 5 @ 9 (Load Drop) 4-6% Fatigue
Friday-Press 6 @ 9 (Load Drop) 4-6% Fatigue
Saturday-Make up
CF 2 Conditioning
Monday-3 rounds for time:15 dumbbell snatch, left arm, 45#/30#
20 chest-to-bar pullups
15 dumbbell snatch, right arm, 45#/30#
20 elevated pushups
TIMECAP: 15 minutes
Tuesday-AMRAP 10 minutes:7 power cleans, 135#/95#
30 double unders
Wednesday-4 rounds for time:25 overhead walking lunges, 45#/25#
15 ring dips
15 pullups
TIMECAP: 15 minutes
Thursday-On a running clock, complete 1 squat clean thruster (115#/75#) the first minute, 2 the second minute, 3 the third minute, etc, until you can no longer keep up with the clock.
Friday-AMRAP 10 minutes:10 push press, 135#/85#
20 UNBROKEN Russian kettlebell swings, 24kg/16kg
Saturday-14.5
CF 1 Strength
Monday-20 minutes: Front Squat 3 @ 9 (Load Drop) 4-6% Fatigue
Tuesday-15 minutes snatch practice, coach chooses position 1, 2, or 3.
Wednesday-15 minutes clean practice, coach chooses position 1, 2, or 3.
Thursday-20 minutes: Paused Back Squat 5 @ 9 (Load Drop) 4-6% Fatigue
Friday-Press 6 @ 9 (Load Drop) 4-6% Fatigue
Saturday-Make Up
CF 1 Conditioning
Monday-3 rounds for time:15 dumbbell snatch, left arm
20 pullups or ring rows
15 dumbbell snatch, right arm
20 pushups
TIMECAP: 15 minutes
Tuesday-AMRAP 10 minutes:7 dumbbell hang power cleans
75 single unders
Wednesday-4 rounds for time:25 walking lunges
15 pushups
15 pullups or ring rows
TIMECAP: 15 minutes
Thursday-On a running clock, complete 1 dumbbell hang squat clean thruster the first minute, 2 the second minute, 3 the third minute, etc, until you can no longer keep up with the clock.
Friday-AMRAP 10 minutes:10 push press
20 UNBROKEN Russian kettlebell swings
Saturday-14.5
Sunday, March 16, 2014
Open week 4 Training 3/17-3/22
CF 2 Strength
Monday-15 minutes to build to max on the complex: Clean + Hang Clean + 2 front squats + 2 jerks
Tuesday-25 minutes: Paused Back Squat: 3 @ 9 (Load Drop) 4-6% Fatigue
Wednesday-20 minutes: Press 5 @ 9 (Load Drop) 4-6% fatigue
Thursday-15 minutes to build to max on the complex:Snatch + Hang Snatch + 2 Overhead Squats
Friday-25 minutes: Back Squat 5 @ 9 (Load Drop) 4-6% Fatigue
Saturday-Make-Up
CF 2 Conditioning
Monday-AMRAP 10 minutes:6 overhead squats, 155#/105#
6 strict chest-to-bar pullups
6 strict ring dips
Tuesday-3 rounds for total reps:2 minutes of chest-to-bar pullups
1 minute of double unders
1 minute rest
Wednesday-21-18-15-12-9-6-3 for time:Dumbbell Push Press, 55#/35# dumbbells
Walking Lunge, 55#/35# dumbbells
TIMECAP: 15 minuts
Thursday-AMRAP 20 minutes:Run 400m
14 dumbbell snatch, alternating, 55#/35#
14 toes-to-bar
Friday-AMRAP 3 minutes:3 thrusters, 135#/85#
6 power cleans, 135#/85#
9 lateral jump burpees
Rest 60 seconds
Repeat for a total of 3 cycles, scoring continuously.
Saturday-14.4
CF 1 Strength
Monday-15 minutes hang clean practice
Tuesday-25 minutes: Paused Back Squat: 3 @ 9 (Load Drop) 4-6% Fatigue
Wednesday-20 minutes: Press 5 @ 9 (Load Drop) 4-6% fatigue
Thursday-15 minutes hang snatch practice
Friday-25 minutes: Back Squat 5 @ 9 (Load Drop) 4-6% Fatigue
Saturday-Make up
CF 1 Conditioning
Monday-AMRAP 10 minutes:6 overhead squats
6 strict pullups or strict ring rows
6 strict ring dips or pushups
Tuesday-3 rounds for total reps:2 minutes of pullups
1 minute of jump rope
1 minute rest
Wednesday-21-18-15-12-9-6-3 for time:Dumbbell Push Press
Walking Lunge w/dumbbells
Thursday-AMRAP 20 minutes:Run 400m
14 hang dumbbell snatch, alternating
14 hanging leg raise
Friday-AMRAP 3 minutes:3 dumbbell thrusters
6 dumbbell hang power cleans, same weight as thruster
9 lateral jump burpees
Rest 60 seconds
Repeat for a total of 3 cycles, scoring continuously.
Saturday-14.4
Monday, March 10, 2014
Training 3/10-3/16 Open week 3
CF 2 Strength
Monday-Back Squat 3 @ 10
Tuesday-Clean & Jerk 85%x1x10 on :60
Wednesday-20 minutes: Deadlift 3 @ 8 (Repeat until @ 9)
Thursday-Snatch 85%x1x10 on :60
Friday-20 minutes: Paused Front Squat 3 @ 8 (Repeat until @ 9)
Saturday-Make Up
CF 2 Conditioning
Monday-"21-15-9 for time:
Dumbbell snatch, alternating, 55#/35#
Overrhead walking lunges, 45#/25#
Chest-to-bar pullups
TIMECAP: 12 minutes"
Tuesday-"For time:
Run 400m
50 pushups
40 kettlebell swings, 24kg/16kg
30 box jumps, 24""
20 squat cleans, 155#
10 power snatches, 135#
Run 400m
TIMECAP: 20 minutes
"
Wednesday-"For time:
75 burpees
At the top of every minute (including the first,) perform 5 power snatches, 95#/65#.
TIMECAP: 12 MINUTES"
Thursday-"AMRAP 15 minutes:
Run 200m
10 thrusters, 95#/65#
5 CTB pullups
10 KBS, 24kg/16kg
5 sit-ups"
Friday-"5 rounds for total time:
10 hang squat cleans, 115#/75#
40 double unders
Rest 60 seconds"
Saturday 14.3
CF 1 Strength
Monday-Back Squat 3 @ 9
Tuesday-15 minutes jerk practice; coach assigns drill/variation
Wednesday-20 minutes: Deadlift 3 @ 8 (Repeat until @ 9)
Thursday-15 minutes snatch practice, coach chooses position 1, 2, or 3
Friday-20 minutes: Paused Front Squat 3 @ 8 (Repeat until @ 9)
Saturday-make up
CF 1 Conditioning
Monday-"21-15-9 for time:
Dumbbell hang power snatch
Walking Lunge
Pullup or Ring Row
TIMECAP: 12 minutes"
Tuesday-"For time:
Run 400m
50 pushups
40 kettlebell swings
30 box jumps
20 dumbbell hang squat cleans
20 dumbbell hang power snatches, alternating
Run 400m
TIMECAP: 20 minutes
"
Wednesday-"For time:
75 burpees
At the top of every minute (including the first,) perform 6 dumbbell hang power snatches, alternating.
TIMECAP: 12 minutes."
Thursday-"AMRAP 15 minutes:
Run 200m
10 thrusters
5 pullups
10 Russian KBS
5 sit-ups"
Friday-"5 rounds for total time:
10 dumbbell hang squat cleans
80 single unders
Rest 60 seconds"
Saturday-14.3
Sunday, March 2, 2014
Training 3/2-3/8 Open Week 2
CF 2 Strength
Monday-15 minutes to snatch to max
Tuesday-20 minutes: Back Squat 4 @ 8 Repeat) 4-6% Fatigue
Wednesday-20 minutes: Push Press 3 @ 8 (Repeat) 4-6% Fatigue
Thursday-15 minutes to C&J to max
Friday-20 minutes: Paused Front Squat 5 @ 8 (Repeat) 4-6% Fatigue
Saturday-Make up
CF 2 Conditioning
Monday-5 rounds for total reps:60 seconds max cals on Airdyne
60 seconds max Russian kettlebell swings, 24kg/16kg
60 seconds rest
Tuesday-AMRAP 10 minutes:24 double unders
8 toes-to-bar
Wednesday-4 rounds for time:20 walking lunges, 55#/35# dumbbells
10 L-Pullups
TIMECAP: 13 minutes
Thursday-3 rounds:1:00 wall ball. 20#/14#
1:00 sit-ups
1:00 burpees
1:00 rest
Friday-9-7-5 reps for time:Thruster 155#/105#
Muscle-Up
TIMECAP: 12 minutes
Saturday-14.2
CF 1 Strength
Monday-15 minutes snatch practice - coach chooses 1st, 2nd, or 3rd position
Tuesday-20 minutes: Back Squat 4 @ 8 Repeat) 4-6% Fatigue
Wednesday-20 minutes: Push Press 3 @ 8 (Repeat) 4-6% Fatigue
Thursday-15 minutes clean practice - coach chooses 1st, 2nd, or 3rd position
Friday-20 minutes: Paused Front Squat 5 @ 8 (Repeat) 4-6% Fatigue
Saturday-Make-Up
CF 1 Conditioning
Monday-5 rounds for total reps:60 seconds max cals on Airdyne
60 seconds max Russian kettlebell swings, 24kg
60 seconds rest
Tuesday-AMRAP 10 minutes:24 double unders OR 75 jump rope
8 toes-to-bar OR 10 hanging leg raises
Wednesday-4 rounds for time:20 walking lunges w/dumbbells
10 strict pullups OR strict ring rows
TIMECAP: 13 minutes
Thursday-3 rounds:1:00 wall ball
1:00 sit-ups
1:00 burpees
1:00 rest
Friday-9-7-5 reps for time:Thruster
Strict Pullup
Strict Ring Dip
TIMECAP: 12 minutes
Saturday-14.2
Sunday, February 23, 2014
2/24-3/1 Training Open Week 1
CF 2 Strength
Monday-20 minutes:
Back Squat 5 @ 8 (Repeat) 4-6% Fatigue
Tuesday-Snatch 80%x1x10 on :60
Wednesday-20 minutes:
Deadlift 4 @ 8 (Repeat) 4-6% Fatigue
Thursday-20 minutes;
Back Squat 3 @ 8 (Repeat) 4-6% Fatigue
Friday-Clean & Jerk 80%x1x10 on :60
Saturday-Make-up
CF 2 Conditioning
Monday-Run 3x800m, rest 2 minutes
Tuesday-AMRAP 12 minutes:Run 200m
12 burpees
Wednesday-CrossFit Games Open Workout 13.4AMRAP 7 minutes:
3 clean & jerk, 135#/95#
3 toes-to-bar
6 clean & jerk
6 toes-to-bar
9 clean & jerk
9 toes-to-bar
etc
Thursday-AMRAP 10 minutes:10 overhead squats, 115#/75#
10 chest-to-bar pullups
Friday-2 rounds for time:Run 800m
20 dumbbell snatches, 55#/35#
20 box jumps, 24"
Saturday- TBA
CF 1 Strength
Monday-20 minutes:
Back Squat 5 @ 8 (Repeat) 4-6% Fatigue
Tuesday-Snatch 15 minutes practice; coach assess movement then assign work from position 1, 2, or 3
Wednesday-20 minutes:
Deadlift 4 @ 8 (Repeat) 4-6% Fatigue
Thursday-20 minutes;
Back Squat 3 @ 8 (Repeat) 4-6% Fatigue
Friday-Jerk: 15 minutes practice; coach assess movement then assign exercise (drop jerk, X drill, press from split, etc)
Saturday-Make-up
CF 1 Conditioning
Monday-Run 3x800m, rest 2 minutes
Tuesday-AMRAP 12 minutes:Run 200m
12 burpees
Wednesday-AMRAP 7 minutes:
3 dumbbell hang clean + push press
3 straight leg raise or toes-to-bar
6 hang clean + push press
6 straight leg raise/TTB
9/9, 12/12, etc
Thursday-AMRAP 10 minutes:10 overhead squats
10 pullups
Friday-2 rounds for time:Run 800m
20 hang dumbbell snatches
20 box jumps
Saturday-TBA
Thursday, February 20, 2014
TOP 5 Must need Products for the 2014 Crossfit Open
Top 5 Products I suggest you get before the open!
1. ATP Extreme; A supplement, one of the few i actually take. I started taking this about 3 weeks ago and man have my aerobic based conditioning pieces have gotten way easier to maintain pace with. ON day 1 i literally felt the difference in my breathing and lung capacity while i was doing the 100s Workout from 2013 regionals. I feel it has also helped me recover during these past few extremely high volume weeks.
Here's a link like there facebook page and get 25% off!
http://www.atpextreme.com/#_l_
2. A jump rope and a daily practice of double unders.. Because no matter what double unders will come up in the open and you SHOULD be ready for them. RPM makes a great rope along with RX jump ropes with custom length and cable weight.
3.Jaw Grips http://wodsuperstore.com/products/jaw-just-another-wod-pullup-grips-black-with-black-stitch
I have been using them on anything that has more than 50 pull ups of any kind or if my hands feel a little beat up but they have def kept my hands healthy!
4. Goat Tape -http://www.roguefitness.com/sillysoft-goat-tape.php
Stuff is awesome sticks like nothing i have ever seen and good if you get sweaty hands like me and have problems keeping your hands dry while on the bar.
5.Perchmount Fit http://www.roguefitness.com/perchmount-fit.php - A must have if you plan on filming your open workouts cause god knows its not easy to set all that stuff up!
1. ATP Extreme; A supplement, one of the few i actually take. I started taking this about 3 weeks ago and man have my aerobic based conditioning pieces have gotten way easier to maintain pace with. ON day 1 i literally felt the difference in my breathing and lung capacity while i was doing the 100s Workout from 2013 regionals. I feel it has also helped me recover during these past few extremely high volume weeks.
Here's a link like there facebook page and get 25% off!
http://www.atpextreme.com/#_l_
2. A jump rope and a daily practice of double unders.. Because no matter what double unders will come up in the open and you SHOULD be ready for them. RPM makes a great rope along with RX jump ropes with custom length and cable weight.
3.Jaw Grips http://wodsuperstore.com/products/jaw-just-another-wod-pullup-grips-black-with-black-stitch
I have been using them on anything that has more than 50 pull ups of any kind or if my hands feel a little beat up but they have def kept my hands healthy!
4. Goat Tape -http://www.roguefitness.com/sillysoft-goat-tape.php
Stuff is awesome sticks like nothing i have ever seen and good if you get sweaty hands like me and have problems keeping your hands dry while on the bar.
5.Perchmount Fit http://www.roguefitness.com/perchmount-fit.php - A must have if you plan on filming your open workouts cause god knows its not easy to set all that stuff up!
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