Monday 2015.03.09

Mar 8, 2015

Angela L-Hold

 

Strength

1a) Back Squat

Fitness: 4×5 Linear Progression

Performance: 4×3 @ 80%

1b) Muscle Ups

Performance: 4 x 1 Max effort set of muscle ups – no ugly/failed reps

Fitness: 4x Muscle-up progressions or push ups / ring rows

Conditioning

  • 10 Thrusters (135/95)
  • 20 Burpees over Bar
  • 60 Double Unders
  • 800m Run
  • 60 Double Unders
  • 20 Burpees Over Bar
  • 10 Thrusters

Saturday 2015.03.07

Mar 6, 2015

0845 Weightlifting

Skill work as prescribed.

1000 CrossFit

We are doing the CrossFit Games Open workout today. You do not have to be registered for the Open to do this workout. If you are registered for the open be sure to let a coach know so we can arrange for a judge.

“15.2”

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:

  • 10 overhead squats (95 / 65 lb.)
  • 10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:

  • 12 overhead squats (95 / 65 lb.)
  • 12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:

  • 14 overhead squats (95 / 65 lb.)
  • 14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Friday 2015.03.06

Mar 5, 2015


 You have several choices today:

  1. Come in and do skill or prep work for Open workout 15.2 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 15.2. For those who won’t be able to come Saturday want to do the open WOD. Anyone competing in the Open must have a judge and turn in a signed scorecard to get their score validated. It is the athlete’s responsibility to procure a judge if you choose to do the workout on a day other than Saturday. The coach will not be able to judge during class.

Strength

Kettlebell Swing 15-15-15-15

Conditioning

Three rounds for time:

  • 300m Row
  • 20 Kettlebell Snatches (53/35)

Rest 30 seconds 

Wednesday 2015.03.04

Mar 3, 2015


Strength

 Three-Breath Pause Overhead Squats (3,3,3,3)

Take three big belly breaths in absolute lowest position you can get to with proper form. You may make moderate weight increases across sets, but keep mechanics perfect. This is about building comfort, not heavy weight.

Conditioning

“Your new favorite workout”

Switch stations every :30 for 24 minutes (48 rounds):

  • 1 Man Maker
  • 2 Wall Walks
  • 20 Double Unders
If you finish early, rest until next :30 begins.

Tuesday 2015.03.03

Mar 2, 2015

Strength

20 minutes to work on gymnastics skills: rope climbs, L-holds, handstands, headstands, ring work, etc.

Open competitors should focus on muscle up skill work.

Conditioning

Teams of two, 15 minutes, as many rounds as possible:

Station 1:

  • 500m Row

Station 2:

  • 1 Rope Climb
  • 20 Burpee Over Box (20″)

Each start at a different station. Only switch when both are done. One round accrues each time you switch.