6/2/2014-6/9/2014

Congrats on all the PR's this weekend it was awesome seeing all the hard work pay off for all the CFM members!






CF 2 Strength


Monday-Backsquat 5@9 load drop 5-7% repeat (3 down sets)


Tuesday-Clean + Hang Clean High Hang Clean 60%x1, 65%x1, 70%x1, 75%x1x2, 80%x1


Wednesday-Snatch + Hang Snatch + High Hang Snatch 60%x1, 65%x1, 70%x1, 75%x1x2, 80%x1


Thursday-Push Press 5 @ 6, 5 @ 7, 5 @ 8, plus four down sets (repeat)


Friday-Back Squat, 303 tempo 5 @ 7, 5 @ 8, 5 @ 9, plus two down sets (load drop)


Saturday-Make up






CF 2 Conditioning


Monday-AMRAP 10min 10 CTB Pull ups 12 DB Snatches (alt) 55/35 200m Run


Tuesday-AMRAP 8 minutes:

12 thrusters, 55#/35# dumbbells
12 toes-to-bar


Wednesday-3 rounds for time:

Run 400m
12 pullups
12 ring dips


Thursday-4 rounds for total reps:

60 seconds kettlebell snatch, alternate every 5 reps, 24kg/16kg
60 seconds burpees
120 seconds rest


Friday-2 Rounds For Reps 1min Row for cals 1min KB Swing 1min Double unders 1min V-ups Rest 1min


Saturday-






CF 1 Strength


Monday-Backsquat 5@9 load drop 5-7% repeat (3 down sets)


Tuesday-Clean From Coaches Choice dependant on athlete


Wednesday-Snatch From Coahes choice dependant on athlete


Thursday-Push Press 5 @ 6, 5 @ 7, 5 @ 8, plus four down sets (repeat)


Friday-Back Squat, 303 tempo 5 @ 7, 5 @ 8, 5 @ 9, plus two down sets (load drop)


Saturday-Make up






CF 1 Conditioning


Monday-AMRAP 10min 10 Pull ups or Ring rows 12 DB Snatches (Alt) 200m run


Tuesday-4 rounds for total reps:

60 seconds kettlebell snatch, alternate every 5 reps
60 seconds burpees
120 seconds rest


Wednesday-3 rounds for time:

Run 400m
12 pullups/ring rows
12 ring dips/push ups


Thursday-4 rounds for total reps:

60 seconds kettlebell snatch, alternate every 5 reps, 24kg/16kg
60 seconds burpees
120 seconds rest


Friday-2 Rounds For Reps 1min Row for cals 1min KB Swing 1min Double unders/Single unders 1min V-ups/Sit ups Rest 1min


Saturday-

5/26-5/31

CF2 Strength

Monday-15 minutes: Deadlift 2 @ 6, two down sets (repeat)

Tuesday-12 minutes: Bench Press 2 @ 7, two down sets (load drop)

Wednesday -Power Clean

15 minutes: 60%x2, 65%x2, 70%x1x2, 75%x1

Thursday-15 minutes: Back Squat 2 @ 6, two down sets (repeat)

Friday -Power Snatch

15 minutes: 60%x2, 65%x2, 70%x1x2, 75%x1

Saturday-Powerlifting Total

3 attempts each to 1RM squat, bench press, deadlift

CF2 Conditioning

Monday-3 rounds for time:

Run 400m

12 push press, 135#/85#

TIMECAP: 10 minutes

Tuesday-3 rounds for total reps;

1 minute row for calories

1 minute burpees

1 minute airdyne for calories

1 minute wall ball

1 minute rest

Wednesday -AMRAP 10 minutes:

12 overhead squats, 115#/75#

12 kettlebell swings, 24kg/16kg

12 chest-to-bar pullups

Thursday-4 rounds for time:

6 power cleans, 135#/95#

15 sit-ups

Friday -3 rounds for time:

15 goblet squats, 24kg/16kg

12 ring dips

50 double unders

TIMECAP: 12 minutes

Saturday-None

CF1 Strength

Monday-15 minutes: Deadlift 2 @ 6, two down sets (repeat)

Tuesday-12 minutes: Bench Press 2 @ 7, two down sets (load drop)

Wednesday -15 minutes of jerk practice

Coach chooses exercise

Thursday-15 minutes: Back Squat 2 @ 6, two down sets (repeat)

Friday -Power Snatch


15 minutes: 60%x2, 65%x2, 70%x1x2, 75%x1

Saturday-Power lifting total

CF 1 Conditioning

Monday-Same as CF2 Scaled

Tuesday-Same as CF2 Scaled

Wednesday -AMRAP 10 minutes:


12 overhead squats OR Goblet squats


12 Russian kettlebell swings


12 pullups OR ring rows

Thursday-4 rounds for time:


6 dumbbell hang power cleans


15 sit-ups

Friday -3 rounds for time:

15 goblet squats

12 ring dips OR pushups

50 double unders OR 75 single unders




TIMECAP: 12 minutes

Saturday-

5/19-5/24

CF2 Strength


Monday-Snatch 15x1 on :60


Start @ 80%, add weight after no fewer than 2 but no more than 4 good lifts.


Tuesday-Paused Front Squat


20 minutes to build to 1 @ 9, drop to 3 @ 9 (load drop) 3 down sets


Wednesday-Clean & Jerk 15x1 on :60


Start @ 80%, add weight after no fewer than 2 but no more than 4 good lifts.


Thursday-Back Squat


20 minutes to 1 @ 8, drop to 4 @ 9 (load drop) three down sets


Friday-Deadlift


20 minutes to 1 @ 9, drop to 3 @ 9 (load drop) 3 down sets


Saturday-none






CF 2 Conditioning


Monday-Every 2 minutes for 10 minutes:

5 power cleans, 115#/75#

5 thrusters, 115#/75#

5 power snatch, 115#/75#

5 overhead squats, 115#/75#


Tuesday-AMRAP 12 minutes:

15 pullups

12 walking lunges, 55#/35# dumbbells

9 burpees


Wednesday-For time:

Run 800m

50 squats

25 ring dips OR pushups

Run 400m

35 squats

15 ring dips OR pushups

Run 200m

20 squats

5 ring dips OR pushups


TIMECAP: 20 miinutes


Thursday-AMRAP 10 minutes:

30 double unders OR 60 single unders

15 Russian kettlebell swings


Friday-3 rounds for time:

20 box jumps OR step-ups

15 pullups OR ring rows

10 deadlifts


TIMECAP: 12 minutes


Saturday-murph






CF 1 Strength


Monday-Snatch Variation of coach's choice




15x1 on :60, addling load ONLY as mechanics allow


Tuesday-Paused Front Squat




20 minutes to build to 1 @ 9, drop to 3 @ 9 (load drop) 3 down sets


Wednesday-Clean Variation of coach's choice




15x1 on :60, addling load ONLY as mechanics allow


Thursday-Back Squat




20 minutes to 1 @ 8, drop to 4 @ 9 (load drop) three down sets


Friday-Deadlift




20 minutes to 1 @ 9, drop to 3 @ 9 (load drop) 3 down sets


Saturday-none





CF 1 Conditioning


Monday-Every 2 minutes for 10 minutes:

5 dumbbell hang power cleans

5 dumbbell thrusters

5 dumbbell power snatch, alternating

5 dumbbell squats (load on shoulders)


Tuesday-AMRAP 12 minutes:

15 pullups OR ring rows

12 walking lunges w/dumbbells

9 burpees


Wednesday-For time:

Run 800m

50 squats

25 ring dips OR pushups

Run 400m

35 squats

15 ring dips OR pushups

Run 200m

20 squats

5 ring dips OR pushups




TIMECAP: 20 miinutes


Thursday-AMRAP 10 minutes:

30 double unders OR 60 single unders

15 Russian kettlebell swings


Friday-3 rounds for time:

20 box jumps OR step-ups

15 pullups OR ring rows

10 deadlifts




TIMECAP: 12 minutes





Saturday-murph

5/12-5/17/2014

Hi Guys Jacob and I will be gone all this week as of Wednesday and we will be back on the 28th. Also other news we have Progenex orders in as of Tuesday possibly Monday. There are Extra, so if you would like one please speak with one of the coaches! Last news Update we are doing a Memorial Murph WoD this coming weekend please come and celebrate with a fun workout!




CF 2 Strength

Monday-Paused Back Squat
20 minutes to build to 1 @ 9, drop to 3 @ 9 (load drop) 3 down sets

Tuesday-Bench Press
20 minutes to build ot 1 @ 9, drop to 3 @ 9 (load drop) 3 down sets

Wednesday-Snatch
In 20 minutes: 70%x2, 75%x2x2, 80%x1, 85%x1x3

Thursday-Front Squat
20 minutes to build to 1 @ 9, drop to 3 @ 9 (load drop) 3 down sets

Friday-Clean & Jerk
In 20 minutes: 70%x(1+2), 75%x(1+2)x2, 80%x1, 85%x1x3

Saturday-None




CF 2 Conditioning

Monday-"Nancy"5 rounds for time:
Run 400m
15 overhead squats, 95#/65#

TIMECAP: 20 minutes

Tuesday-AMRAP 10 minutes: 5 deadlifts, 275#
10 toes-to-bar
15 squats

Wednesday-30-20-10 reps for time:Power Clean 115#/75#
Hand Release Pushups

75 double unders after each round

TIMECAP: 15 minutes

Thursday-7 rounds for time:7 hang squat snatch, 95#/65#
7 pullups
7 sit-ups

TIMECAP: 10 minutes

Friday-4 rounds for time:15 burpees
15 thrusters, 115#/75#

TIMECAP: 10 minutes

Saturday-"Murph"




CF 1 Strength

Monday-Paused Back Squat
20 minutes to build to 1 @ 9, drop to 3 @ 9 (load drop) 3 down sets

Tuesday-Bench Press
20 minutes to build ot 1 @ 9, drop to 3 @ 9 (load drop) 3 down sets

Wednesday-Snatch
20 minutes of practice. More advanced athletes should be working up to moderately heavy weight from the floor.

Thursday-Front Squat
20 minutes to build to 1 @ 9, drop to 3 @ 9 (load drop) 3 down sets

Friday-Jerk
20 minutes of practice. More advanced athletes should be working up to moderately heavy weight from the rack.

Saturday-None




CF 1 Conditioning

Monday-5 rounds for time:Run 400m
15 overhead squats or Goblet squats

TIMECAP: 20 minutes

Tuesday-AMRAP 10 minutes: 5 deadlifts
10 toes-to-bar OR knees-to-chest
15 squats

Wednesday-30-20-10 reps for time:Dumbbell Hang Power Clean
Pushups

75 double unders OR 150 single unders after each round

TIMECAP: 15 minutes

Thursday-7 rounds for time:7 dumbbell hang power snatch
7 pullups OR ring rows
7 sit-ups

TIMECAP: 10 minutes

Friday-4 rounds for time:15 burpees
15 thrusters

TIMECAP: 10 minutes

Saturday-"Murph"

5/5-5/10 2014

Progenex orders must be in by this Thursday by 5PM we will be ordering for everyone who needs it. Let Coach Cris, Tre or Emmily at the front desk know and have your pre-order money on hand if possible thanks!
-Cris

CF 2 Strength

Monday-Snatch + Hang Snatch + High Hang Snatch, 20 minutes to top set

Tuesday-Front Squat
25 minutes to build to 1 @ 9, drop to 2 @ 9 (load drop) 4-6% fatigue (3 down sets)

Wednesday-Deadlift 25 minutes to build to 1 @ 9, drop to 2 @ 9 (load drop) 4-6% fatigue (2 down sets)

Thursday-Clean + Hang Clean + High Hang Clean, 20 minutes to top set

Friday-Back Squat
25 minutes to build to 1 @ 9, drop to 2 @ 9 (load drop) 4-6% fatigue (3 down sets)

Saturday-Make up




CF 2 Conditioning

Monday-3 rounds for time:30 kettlebell swings, 24kg/16kg
20 toes-to-bar
10 clean & jerk, 135#/95#

TIMECAP: 15 minutes

Tuesday-For time:50 crossover pushups on kettlebell
Run 600m
40 pullups
Run 400m
30 one legged squats, alternating
Run 200m

TIMECAP: 15 minutes

Wednesday-9-7-5 for time:Deadlift 275#/185#
Burpee Muscle-Up

TIMECAP: 9 minutes

Thursday-"Elizabeth"21-15-9 reps for time:
Squat Clean 135#/95#
Ring Dip

TIMECAP: 10 minutes

Friday-AMRAP 10 minutes:3 bear complex, 135#/95#
50 double unders

Saturday-TBA




CF 1 Strength

Monday-20 minutes practicing snatch. Start at hip, go to mid thigh, below knee, floor.

Tuesday-Front Squat
25 minutes to build to 1 @ 9, drop to 2 @ 9 (load drop) 4-6% fatigue (3 down sets)

Wednesday-Deadlift
25 minutes to build to 1 @ 9, drop to 2 @ 9 (load drop) 4-6% fatigue (2 down sets)

Thursday-20 minutes practicing Clean. Start at hip, go to mid thigh, below knee, floor.

Friday-Back Squat
25 minutes to build to 1 @ 9, drop to 2 @ 9 (load drop) 4-6% fatigue (3 down sets)

Saturday-Make up




CF 1 Conditioning

Monday-3 rounds for time:30 Russian kettlebell swings
20 toes-to-bar OR knees-to-chest
10 dumbbell hang power cleans

TIMECAP: 15 minutes

Tuesday-For time:50 pushups
Run 600m
40 pullups OR ring rows
Run 400m
30 step-ups onto bench or box, alternating
Run 200m

TIMECAP: 15 minutes

Wednesday-9-7-5 for time:Deadlift
Burpee Pullup

TIMECAP: 9 minutes

Thursday-21-15-9 reps for time:Dumbbell Hang Squat Clean
Ring Dip or Pushup

TIMECAP: 10 minutes

Friday-AMRAP 10 minutes:3 dumbbell complex
50 double unders

Saturday-TBA

4/28-5/3 2014

Coach Cris drove to LA with Harper Foley this weekend to compete in the 8min of Hell Throwdown, they and 18 other high level athletes had qualified for. Coach Cris finished 3rd and Harper Foley close behind at 4th!!

To get in on these events check out www.rawfitnesscombine.com

CF 2 Strength

Monday-Paused Back Squat
20 minutes to build to 1 @ 8, drop to 3 @ 9 (load drop) 4-6% fatigue

Tuesday-Hang Clean & Jerk
20 minutes to heavy single, then 85-90%x(2+1)x2

Wednesday-Bench Press
20 minutes to build to 1 @ 8, drop to 3 @ 9 (load drop) 4-6% fatigue

Thursday-Hang Snatch
20 minutes to heavy single, then 85-90%x2x2

Friday-Back Squat
20 minutes to build to 1 @ 8, drop to 2 @ 9 (load drop) 4-6% fatigue

Saturday-No Strength Make up




CF 2 Conditioning

Monday-For time:Run 800m
40 dumbbell snatches, 55#/35#, alternating
20 handstand pushups

TIMECAP: 15 minutes

Tuesday-"AMRAP 10 minutes:

Run 200m carrying 45#/25# plate

10 burpees, jumping onto plate"

Wednesday-For total reps:3:00 wall ball
3:00 box jumps
3:00 pullups
3:00 calories on Airdyne

Thursday-21-18-15-12-9-6-3 reps for time:Kettlebell Swing, 24kg/16kg
20 double unders after each set

TIMECAP: 10 minutes

Friday-AMRAP 8 minutes:10 thrusters, 75#/55#
10 toes-to-bar

Saturday-Put the class into teams of 4-5 people. They have 6 minutes at each station to complete as much work as possible. Two people may work at a time. Give the class a few minutes to get set up at each station. There should be one group at each station.
1) Max calories on rower
2) Max wall ball shots
3) Max distance prowler push, 155#/105#, high handles only (do this in the alley by the gym)
4) Max power clean & jerks, 155#/105#
5) Max rope climbs




CF 1 Strength

Monday-Paused Back Squat
20 minutes to build to 1 @ 8, drop to 3 @ 9 (load drop) 4-6% fatigue

Tuesday-20 minutes working on jerk, coach selects exercise depending on athlete's ability. Newer athletes should focus on dip & drive and basic foot position drills (X drill, drop jerk.)

Wednesday-Bench Press
20 minutes to build to 1 @ 8, drop to 3 @ 9 (load drop) 4-6% fatigue

Thursday-20 minutes practicing hang snatch. Emphasize correct bar path, sweeping bar into hips, finishing tall, and pulling to the receiving position.

Friday-Back Squat
20 minutes to build to 1 @ 8, drop to 2 @ 9 (load drop) 4-6% fatigue

Saturday-No Strength




CF 1 Conditioning

Monday-For time:Run 800m
40 dumbbell snatches, alternating
20 deficit pushups

TIMECAP: 15 minutes

Tuesday-AMRAP 10 minutes:Run 200m carrying 45#/25# plate
10 burpees, jumping onto plate

Wednesday-For total reps:3:00 wall ball
3:00 box jumps
3:00 pullups
3:00 calories on Airdyne

Thursday-21-18-15-12-9-6-3 reps for time:Russian Kettlebell Swing
20 double unders OR 35 single unders after each set

TIMECAP: 10 minutes

Friday-AMRAP 8 minutes:10 thrusters
10 toes-to-bar OR knees-to-chest

Saturday-Put the class into teams of 4-5 people. They have 6 minutes at each station to complete as much work as possible. Two people may work at a time. Give the class a few minutes to get set up at each station. There should be one group at each station.
1) Max calories on rower
2) Max wall ball shots
3) Max distance prowler push, 155#/105#, high handles only (do this in the alley by the gym)
4) Max power clean & jerks, 155#/105#
5) Max rope climbs

Training 4/21/-4/26

If you missed Saturday, Coach Tre brought out Progenex samples for everyone, it was a good time! We are still taking pre-orders for another shipment, please speak to the front desk for more info. Also we have 1 Loco Mocha and 1 Vanilla available for anyone who is interested! Thanks have a great week!




CF 2 Strength

Monday-Front Squat
25 minutes to build to 1 @ 8, drop to 3 @ 9 (load drop) 4-6% fatigue

Tuesday-Snatch
20 minutes to snatch heavy single, then 85-90%x2x2

Wednesday-Clean & Jerk
20 minutes to clean & jerk heavy single, then 85-90%x2x2

Thursday-Back Squat
20 minutes to build to 1 @ 8, drop to 3 @ 9 (load drop) 4-6% fatigue

Friday-Deadlift
25 minutes to build to 1 @ 8, drop to 3 @ 9 (load drop) 4-6% fatigue

Saturday-None




CF 2 Conditioning

Monday-3 rounds for time:20 Goblet walking lunges, 55#/35# dumbbell
10 dumbbell snatch, left, 55#/35#
10 dumbbell snatch, right, 55#/35#
5 dumbbell thrusters, left, 55#/35#
5 dumbbell thrusters, right, 55#/35#

TIMECAP: 14 minutes

Tuesday-AMRAP 15 minutes:10 strict pullups
10 strict handstand pushups
Run 200m

Wednesday-4 rounds for total reps:Max overhead squats in 60 seconds, 95#/65#
Max burpees in 60 seconds
Rest 60 seconds

Thursday-AMRAP 20 minutes:10 thrusters, 65#/45#
10 pullups

Friday-4 rounds for total reps:Max power snatch in 60 seconds, 115#
Max ring dips in 60 seconds
Rest 60 seconds

Saturday-TBA




CF 1 Strength

Monday-Front Squat
25 minutes to build to 1 @ 8, drop to 3 @ 9 (load drop) 4-6% fatigue

Tuesday-20 minutes snatch practice, coach chooses position.

Wednesday-20 minutes clean practice, coach chooses position

Thursday-Back Squat
20 minutes to build to 1 @ 8, drop to 3 @ 9 (load drop) 4-6% fatigue

Friday-Deadlift
25 minutes to build to 1 @ 8, drop to 3 @ 9 (load drop) 4-6% fatigue

Saturday-None




CF 1 Conditioning

Monday-3 rounds for time:20 Goblet walking lunges
10 dumbbell snatch, left
10 dumbbell snatch, right
5 dumbbell thrusters, left
5 dumbbell thrusters, right

TIMECAP: 14 minutes

Tuesday-AMRAP 15 minutes:10 strict pullups OR ring rows
10 deficit pushups OR pushups
Run 200m

Wednesday-4 rounds for total reps:Max overhead squats OR Goblet squats in 60 seconds
Max burpees in 60 seconds
Rest 60 seconds

Thursday-AMRAP 15 minutes:10 thrusters OR front squats
10 pullups OR ring rows

Friday-4 rounds for total reps:Max dumbbell hang power snatch in 60 seconds, alternate every 3 reps
Max Pushups in 60 seconds
Rest 60 seconds

Saturday-TBA

Training 4/14-4/19

CF 2 Strength

Monday-Push Press
25 minutes to build to 1 @ 8, drop to 4 @ 9 (load drop) 4-6% Fatigue

Tuesday-Back Squat
25 minutes to build to 1 @ 8, drop to 4 @ 9 (load drop) 4-6% fatigue

Wednesday-Paused Snatch
25 minutes to build to heavy single, then 80-85%x2x4

Thursday-Paused Clean + Jerk
25 minutes to build to heavy single, then 80-85%x2x4

Friday-Paused Back Squat
25 minutes to build to 1 @ 8, drop to 4 @ 9 (load drop) 4-6% fatigue

Saturday-Make up




CF 2 Conditioning

Monday-AMRAP 3 minutes:
3 power snatch, 135#/95#
6 clapping pushups
9 jumping squats

Rest 1 minute. Repeat for a total of 3 cycles, scoring continiously.

Tuesday-As far as possible in 8 minutes:1 burpee
2 kettlebell swings, 24kg/16kg
2 burpees
4 kettlebell swings
3/6, 4/8, 5/10, etc

Wednesday-3 rounds:1:00 wall ball
1:00 double unders
1:00 box jumps
1:00 Row
1:00 rest

Thursday-30-20-10 reps for time:Chest-to-Bar pullup
Overhead Squat 115#/75#

TIMECAP: 12 minutes

Friday-3 rounds for time:30 walking lunges
20 ring dips
10 deadlifts, 275#/185#

TIMECAP: 16 minutes

Saturday-TBA




CF 1 Strength

Monday-Push Press
25 minutes to build to 1 @ 8, drop to 3 @ 9 (load drop) 4-6% Fatigue

Tuesday-Back Squat
25 minutes to build to 1 @ 8, drop to 4 @ 9 (load drop) 4-6% fatigue

Wednesday-25 minutes Paused Snatch practice

Thursday-25 minutes Jerk practice

Friday-Paused Back Squat
25 minutes to build to 1 @ 8, drop to 4 @ 9 (load drop) 4-6% fatigue

Saturday-Make Up




CF 1 Conditioning

Monday-AMRAP 3 minutes:
6 dumbbell hang power snatch, alternating
6 pushups
9 squats

Rest 1 minute. Repeat for a total of 3 cycles, scoring continiously.

Tuesday-As far as possible in 8 minutes:1 burpee
2 Russian kettlebell swings
2 burpees
4 Russian kettlebell swings
3/6, 4/8, 5/10, etc

Wednesday-3 rounds:1:00 wall ball
1:00 double unders
1:00 box jumps or step-ups
1:00 Row
1:00 rest

Thursday-30-20-10 reps for time:Pullup
Overhead Squat OR Goblet Squat

TIMECAP: 12 minutes

Friday-3 rounds for time:30 walking lunges
20 pushups
10 deadlifts

TIMECAP: 16 minutes

Saturday-TBA

Training 4/7/2014-4/12/2014

Hey CFM members sorry about the delay on the programming! Coach Cris will be going to NPFL this month to try and qualify for a 2nd combine draft in June to try and be paid to work out.. Weird right? Would you like to see Team Holler shirts for sale?? Give me your input!



CF 2 Strength

Monday-20 minutes: Front Squat 5 @ 9 (Load Drop) 4-6% Fatigue

Tuesday-20 minutes: Clean from 1st position + Paused Jerk, build to heavy single then 90%x2x3

Wednesday-20 minutes: Paused Deadlift 5 @ 9 (Load Drop) 4-6% Fatigue

Thursday-20 minutes: Back Squat 5 @ 9 (Load Drop) 4-6% Fatigue

Friday-20 minutes:Snatch from 1st position, build to heavy single then 90%x2x3

Saturday-Make up



CF 2 Conditioning

Monday-"AMRAP 15 minutes:
15 kettlebell swings, 24kg/16kg
12 Goblet squats
9 clapping pushups"

Tuesday-"For time:
10 thrusters, 135#/95#
50 double unders
8 thrusters
40 double unders
6 thrusters
30 double unders
4 thrusters
20 double unders
2 thrusters
10 double unders

TIMECAP: 10 minutes"

Wednesday-"For total reps:
3:00 row for calories
3:00 strict pullups
3:00 Airdyne for calories
3:00 strict ring dips"

Thursday-"6 rounds for total working time:
Run 200m
10 hang clusters, 95#/65#
Rest 60 seconds

TIMECAP: 18 MINUTES"

Friday-"15-12-9 for time:
Power Clean 155#/105#
Burpee

TIMECAP: 6 minutes"

Saturday-TBA



CF 1 Strength

Monday-20 minutes: Front Squat 5 @ 9 (Load Drop) 4-6% Fatigue

Tuesday-20 minutes: Practice clean from 1st position

Wednesday-20 minutes: Deadlift 5 @ 9 (Load Drop) 4-6% Fatigue

Thursday-20 minutes: Back Squat 5 @ 9 (Load Drop) 4-6% Fatigue

Friday-20 minutes: Practice snatch from 1st position

Saturday-Make up



CF 1 Conditioning

Monday-"AMRAP 15 minutes:
15 Russian swings
12 Goblet squats
9 pushups"

Tuesday-"For time:
10 thrusters
50 double unders OR 100 single unders
8 thrusters
40 double unders OR 80 single unders
6 thrusters
30 double unders OR 60 single unders
4 thrusters
20 double unders OR 40 single unders
2 thrusters
10 double unders OR 20 single unders

TIMECAP: 10 MINUTES"

Wednesday-"For total reps:
3:00 row for calories
3:00 strict pullups
3:00 Airdyne for calories
3:00 strict ring dips"

Thursday-"6 rounds for total working time:
Run 200m
10 dumbbell hang clusters, 95#/65#
Rest 60 seconds

TIMECAP: 18 MINUTES"

Friday-"15-12-9 for time:
Dumbbel Hangl Power Clean
Burpee

TIMECAP: 6 minutes"

Saturday-TBA

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

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

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

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

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

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

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_1o

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!

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