Feb 10, 2017
0845 Weightlifting
1000 CrossFit
In teams of 3, complete for time:
- 1800m Row
- 100 Goblet Squats
- 100 Single Arm Dumbbell Snatch
- 100 Dumbbell Thrusters
- 100 Push Ups
- 1500m Row
- 100 Goblet Squats
- 100 Single Arm Dumbbell Snatch
- 100 Dumbbell Thrusters
- 100 Push Ups
- 1200m Row
- 100 Goblet Squats
- 100 Single Arm Dumbbell Snatch
- 100 Dumbbell Thrusters
- 100 Push Ups
One person will row at a time. All other work, 2 people may work at a time. Be careful, counting will get difficult.
25:00 Time Cap.
Feb 9, 2017
Conditioning
CrossFit Games Open Workout 14.4
Complete as many rounds as possible in 14:00:
- 60 Calorie Row
- 50 Toes to Bar
- 40 Wall Balls (20/14)
- 30 Cleans (135/95)
- 20 Muscle Ups
Optional Independent Work
3 Sets:
- 4 Overhead Squats
- 12 Ring Rows
- 12 Dumbbell Press
Pull Up Program Week 3
You will do this work 2-3 times this week.
5 Sets:
- Scap Push Ups x 5 @ 2122
- Rest 60s
- Assisted Chin Ups x 2 @ 5013
- Rest 60s
3 Sets:
- Single Arm Dumbbell Press x 10-12 each arm @ 4010
- Rest 45s
- Active Hang x 25-35 seconds
- Rest 75s
Feb 8, 2017
Strength
Every minute, on the minute, for 10:00:
- Even: 3 Touch and Go Squat Snatch @ 65-75%
- Odd: 5 Power Clean and Jerks @ same load
Conditioning
2 Sets:
Complete as many rounds as possible in 7:00 of:
- 7 Overhead Squats (95/65)
- 7 Burpees over the Bar
- 7 Calorie Row or Bike
Rest 2:00
Optional Independent Work
3 Sets:
- 8 Snatch Grip Romanian Deadlifts
- 50s Wall Facing Shoulder Taps
- 10 Dumbbell Hammer Curls
Pull Up Program Week 3
You will do this work 2-3 times this week.
5 Sets:
- Scap Push Ups x 5 @ 2122
- Rest 60s
- Assisted Chin Ups x 2 @ 5013
- Rest 60s
3 Sets:
- Single Arm Dumbbell Press x 10-12 each arm @ 4010
- Rest 45s
- Active Hang x 25-35 seconds
- Rest 75s
Feb 7, 2017
Strength
1A) Push Jerk
Performance: Use 90% of your lifetime pr and complete the following.
Fitness:
1B) False Grip Chest to Ring Pull Up or Ring Row
Conditioning
Complete as many reps as possible in 12:00 of:
- 10 Push Press (95/65)
- 10 Pull Ups
- 10 Box Jumps
Optional Independent Work
3 Sets:
- 8 Ring Dips
- 10-15 Rear Delt Raises
Pull Up Program Week 3
You will do this work 2-3 times this week.
5 Sets:
- Scap Push Ups x 5 @ 2122
- Rest 60s
- Assisted Chin Ups x 2 @ 5013
- Rest 60s
3 Sets:
- Single Arm Dumbbell Press x 10-12 each arm @ 4010
- Rest 45s
- Active Hang x 25-35 seconds
- Rest 75s
Feb 6, 2017
Strength
Front Squat
Performance: Based off 90% of your lifetime PR, complete the following.
Fitness:
Conditioning
CrossFit Games Open Workout 16.2
Beginning on a 4:00 clock, complete as many reps as possible of:
- 25 Toes to Bar
- 50 Double Unders
- 15 Squat Cleans (135/85)
If completed before 4:00, add 4:00 to the clock and proceed to:
- 25 Toes to Bar
- 50 Double Unders
- 13 Squat Cleans (185/115)
If completed before 4:00, add 4:00 to the clock and proceed to:
- 25 Toes to Bar
- 50 Double Unders
- 11 Squat Cleans (225/145)
If completed before 4:00, add 4:00 to the clock and proceed to:
- 25 Toes to Bar
- 50 Double Unders
- 9 Squat Cleans (275/175)
If completed before 4:00, add 4:00 to the clock and proceed to:
- 25 Toes to Bar
- 50 Double Unders
- 7 Squat Cleans (315/205)
Stop at 20:00.
Scaled Version:
Beginning on a 4:00 clock, complete as many reps as possible of:
- 25 Hanging Knee Raises
- 50 Single Unders
- 15 Squat Cleans (95/55)
If completed before 4:00, add 4:00 to the clock and proceed to:
- 25 Hanging Knee Raises
- 50 Single Unders
- 13 Squat Cleans (115/75)
If completed before 4:00, add 4:00 to the clock and proceed to:
- 25 Hanging Knee Raises
- 50 Single Unders
- 11 Squat Cleans (135/95)
If completed before 4:00, add 4:00 to the clock and proceed to:
- 25 Hanging Knee Raises
- 50 Single Unders
- 9 Squat Cleans (155/115)
If completed before 4:00, add 4:00 to the clock and proceed to:
- 25 Hanging Knee Raises
- 50 Single Unders
- 7 Squat Cleans (185/135)
Stop at 20:00.
*Modify loads as needed. You should be getting into round 3 or 4.
You can read about the workout and watch the standards video here.
For newer athletes or those not doing the open, you will do the following version:
Complete as many rounds as possible in 12:00 of:
- 25 Knee Raises
- 50 Single Unders
- 15 Hang Squat Cleans
Optional Independent Work
3 Sets:
- 50s of Alternating Pistols
- 10 Glute Ham Raises
- 12 Calf Raises
Pull Up Program Week 3
You will do this work 2-3 times this week.
5 Sets:
- Scap Push Ups x 5 @ 2122
- Rest 60s
- Assisted Chin Ups x 2 @ 5013
- Rest 60s
3 Sets:
- Single Arm Dumbbell Press x 10-12 each arm @ 4010
- Rest 45s
- Active Hang x 25-35 seconds
- Rest 75s
