Intro Class
The Latest

Yoga night!

0845 Weightlifting

Snatch skill work as prescribed.

1000 CrossFit

Today  (and the next four Saturdays) we are doing the CrossFit Games Open workout for the week. You do not have to be registered for the Open to come in and do this workout. If you are registered for the open, be sure to let a coach know so we can arrange a judge. You must turn in a signed scorecard in order to get your score validated.

“15.1″

Complete as many rounds and reps as possible in 9 minutes of:

  • 15 toes-to-bars
  • 10 deadlifts (115 / 75 lb.)
  • 5 snatches (115 / 75 lb.)

“15.1a”

6 minutes to establish a 1-rep-max clean and jerk

Workouts must be completed as a single 15 minute piece.



The CrossFit Games season has begun! Thanks to everyone who came out last night to watch the 15.1 announcement with us. Fridays will be a flex day of sorts during the next five weeks of the Open. You will have several choices today:

  1. Come in and do skill or prep work for Open workout 15.1 on Saturday. Brush up on movements in the workout or do a sample round to test pacing etc. or simply talk strategy with coaches and other competitors.
  2. Do the Solidarity CrossFit workout for the day (below). This will be a good option for those not doing the Open and who want to work out on both Friday and Saturday.
  3. Do CrossFit Open workout 15.1 & 15.1a . For those who won’t be able to come Saturday but want to do 15.1. Anyone doing 15.1 for the Open must have a judge and turn in a signed score card to get their score validated.

Strength

Fitness: 1) Press, 3×5 Linear Progression

2) Add 10-20% and do 3×3 Push Press

Performance: Push Press, 3×3 @ 80%

Conditioning

10-9-8-7-6-5-4-3-2-1 Ring Rows

1-2-3-4-5-6-7-8-9-10 Kettlebell Swings (53/35)

10 Ring Rows (RR), 1 Kettlebell Swings (KBS), 9 RR, 2 KBS, 8 RR, 3 KBS…

Rest 1 minute, then max double unders in a minute.



Strength

Fitness: Clean Deadlift + Hang Clean, work to a heavy single then back off ~20% work singles as time allows. If clean deadlift is consistent, work in cleans from the ground.

Performance: Three Position Clean: High Hang + Hang + 2″ above Floor

Conditioning

Teams of two, three rounds:

Station 1:

  • 250m Row

Station 2:

  • 12 Toes to Bar
  • 12 Box Jumps (24/20)

Each start at a different station. Only switch when both are done. Both will complete each station three times.



Strength

Fitness: Snatch deadlift + hang snatch, work to a heavy single then back off ~20% work singles as time allows. If snatch deadlift is consistent, work from the ground.

Performance: Snatch + Snatch Balance + Overhead Squat

Conditioning

8 Rounds:

  • 1 minute to complete 10 burpees, then
  • max Double Unders in time remaining

Rest 1 Minute.

Score is number of double unders.



Strength

Fitness: Back Squat, 3×5 Linear Progression

Performance: Back Squat 4x 4 to 6 @80-85%

Conditioning

  • 1,000m Row

then, 4 Rounds:

  • 10 Thrusters (95/65)
  • 10 Pull Ups



Conditioning

Teams of 4 – Divide into 2 Pairs

For time complete:

  • 25 Unison Burpees

————————
Station 1:

  • Partner 1 – 25 Shoulder to Overhead (135/95)
  • P2 – Hollow Rings Static Hold (in order for S2OH to count)
  • P1 – Overhead barbell hold (135/95) (in order for Dips to count)
  • P2 – 25 Ring Dips

Station 2:

  • P3 and P4 must achieve 100 cal Row (cumulative)

————————

  • 25 Unison Burpee

The team completes 25 burpees in unison then moves to the 2 stations. Both Stations begin working simultaneously.

P1 and P2 at Station1 begin to work on the S2OH\Ring hold – OH Hold\Ring Dips until both have done their 25 S2OH and 25 Dips and the 100 cal have been completed by the second team (Station 2). Then the teams switch and complete the other station. Finally, the team completes 25 more burpees in unison.

Atomic Teamer  



Strength

1a) Fitness: Bench Press, 3×5 Linear Progression
Performance: Bench Press,  3×6 @ 80-85%

1b) Pendlay Rows 3×6

Conditioning

5 minutes, as many rounds as possible:

  • 5 Push Press (115/75/75/53)(Int Male/Int Female/Novice Male/Novice Female)
  • 15 Box Jumps (20″ for everyone)

Rest 1 Minute, then:

  • Max Double Unders (Int) or Single Unders (Novice) in 1 minute



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