17.02.2018

17.02.2018

Feb 16

Saturday Slammer

Hero WOD

“BULLFROG 811GS (INNER CHAMBER)”

 

AMRAP in 29 minutes

Buy-In: 811 meter Run

Then:

8 Pull-Ups
11 Push Presses (60k / 40k)
8 Box Jumps SD (24 / 20 in)
11 Kettlebell Swings (32k / 20k)
8 Toes-to-Bars
11 Power Cleans (60k / 40k)
8 Burpees

 

 

16.02.2018

16.02.2018

Feb 15

Core Work

3 rounds of

– V sit ups
– Left Side Plank
– Right Side Plank
– Russian Medball twist

30 seconds WORK
10 seconds REST

 

Conditioning

6 minute EMOM

3 UNB Squat Clean

Level 1 = (40kg / 20kg)
Level 2 = (60kg / 35kg)
Open Prep = (70kg /50kg)

 

MetCon

 

18 minute AMRAP

0 min to 6min

AMRAP…

10 KB Swing
10 DB Push Press
10 AB Mat Sit Ups

6 min to 12min

Row (Max Cals)

12min to 18min

5 T2B ( Scaled Knees to chest)
10 DB Thrusters

 

15.02.2018

15.02.2018

Feb 14

Speed & Power

Snatch Complex

2 – Power Snatch
2 – Hang Squat Snatch

1 set every 90 seconds
x6 sets

Keep all sets light and fast
no misses is the priority

 

Conditioning

8 minute EMOM

Level 1
ODD – 5 Strict Pull up (bands ok)
EVEN – 2 Wall walks

 

Level 2
ODD – 1 strict pull up 2 to3 kipping pull up
EVEN – 30 sec Hand Stand Hold on wall

 

CrossFit Open Prep
ODD -1 to 3 Bar Muscle ups
EVEN – 8 to 10 Kipping HSPU

 

MetCon

9 minute AMRAP

Scaled
12 DB Alt Snatch
6 Burpee Box Jump SD

Open Prep
24 DB Alt Snatch (22.5K / 15K)
6 Burpee Box Jump (24 / 20)

 

14.02.2018

14.02.2018

Feb 13

Strength 

A1) Push Jerk TNG

5 reps (all sets at a tough weight)

A2) Strict Pull Ups

5 reps (sclae as needed) add weight if needed

*4 sets of each, alternate stations, and rest 60 to 90 seconds between stations

 

MetCon

16 minute Ladder
REPS – 1.2.3.4.5… …

 

• Push Up
• Power Clean
• KB Goblet Squats

 

Level 1
Power Clean = 40k / 25k
KB Goblet Squat = 12k / 8k

Level 2
Power Clean = 50k / 25k
KB Goblet Squat = 24k / 16k

Level 3
Power Clean = 60k / 40k
KB Goblet Squat = 32k / 20k

 

Finisher

Core Work

Set 1 – 1 min Plank
15 sec rest
Set 2 – 45 sec Plank
15 sec rest
Set 3 – 30 sec Plank

 

NOTE! Grinder style MetCon, the first 3 minutes literally stay in WARM UP mode. As obviously, they are going to be the easiest sets due to the low rep range. So don’t start out sprinting unless you can hold that pace ??? If you start out to fast the last ten minutes will end up a major struggle. So focus on moving well, starting smooth (not fast) and breath in a controlled manner.

 

13.02.2018

13.02.2018

Feb 12

Strength

A1) DB Floor Press Press
10 reps (tough) x 3 set

A2) DB Bent over Row
10 reps (tough) x 3 set

A3) Single leg DB Split Squat
10 reps (easy) x 3 set

*get all weights and movements preped,
then complete 3 tough alternating sets.

 

MetCon 

BENCH MARK

“PAIN CAVE”

9 minute AMRAP

Level 1
15 Power Snatch (28kg / 15kg)
15 Wallballs

 

Level 2
15 Power Snatch (30kg / 20kg)
15 Wallball

 

Level 3
15 Power Snatch (35kg / 25kg)
15 Wallball

 

NOTE ON STRENGTH ! These three movements are used as a functional conditional tool to better balance you for the larger more complexed movements that show up. So although this may seem a little less exciting, they are your steeping stone to help with more athletic achievements.

 

NOTE ON METCON ! Pain Cave is one of our Benchmarks we repeat every 3 to 4 months. Its a simple and affective couplet which is designed to test your stamina / muscle endurance and aerobic capacity. This MetCon will not only expose any mechanical deficiencies but will show you where your weakest areas are throughout the body. Those Competing in the CrossFit Open aim to do this at the RX weight. As theres a good chance we will see this style of loading / movements / time domain in the Open. You wanna choose weights that you can start off unbroken. Be smart on your pacing, this MetCon got its name for a reason. Its going to be uncomfortable on your breathing. A good target is above 4 rounds.

 

12.02.2018

12.02.2018

Feb 11

Strength

Deadlift

Complete the following reps
Set 1 – 10 reps (empty bar)
Set 2 – 5 reps (easy weight)
Set 3 – 5 reps (moderate weight)
Set 4 – 3 reps (heavy load but not failure)
Set 5 – 2 reps (more load than 3rep)
Set 6 – 1 rep (tough but doable)
Set 7 – 1 rep (tough but not failure)

*Keep a record of “Set 7” as we will use this as a guidline over the next 5 weeks

 

MetCon

12 minute AMRAP

Level 1
90 Single Skips
10 DB C&J
15 Abmat Sit ups

 

Level 2
30 Double Unders
10 DB C&J
15 Abmat Sit Ups

 

Open Prep
60 Double Unders
10 DB C&J (22.5k / 15k)
7  T2B

 

NOTE ON STRENGTH! Back to basics in todays session. During the deadlift, focus on what your spinal positional can hold with perfect mechanics. Listen to your spine! not your grip. So for today I want you to only lift in a “Clean Grip” not a mixed grip.

NOTE ON METCON! if double under are still not in the tool belt, spend 5 minutes prep time on working the coordination drills needed to progress you. Dumbbell selection should be a challenging weight. Open Prep athletes should use the prep time really prepare for good T2B, Make sure that spine and  hips are mobile and your kip is feeling good. With the amount of grip and shoulder fatigue faced in this AMRAP a good kip will be what saves you in the back end.

 

10.02.2018

10.02.2018

Feb 09

Play Time

10 minutes

Part A

Level 1 & 2
Ring Muscle up Strength Work
-Ring Band Rows (8 to 10 reps)
-Ring Catch Transitions ( 6 to 8 reps)
-Negative Ring Dips (4 to 6 reps)
40 seconds rest between movements
3 sets of eacg station.

Open Prep
Ring Muscle ups
Note: For safety, before you attempt a “full” ring Muscle Up, you need to be able to do 3 Ring CTB Pull up
and 3 Strict Dips. This is to ensure that you have the strength and stability to support yourself throughout the movement.

 

Saturday Slammer

Hero WOD “Baz”

AMRAP in 30 minutes

30 Double-Unders
8 Squat Cleans (70kg/50kg)
11 Hand Release Push-Ups

 

NOTE: The squat clean is not meant to be an easy light weight. But you are encouraged to scales that weight so that you can do tough singles. We will warm the squat clean up heavily for this workout until our body is confident and primed under a relative load.

 

 

 

09.02.2018

09.02.2018

Feb 08

Speed & Power

3 – Power Clean
3 – Hang Squat Clean
5 – Push Press

1 set every 90 seconds
x6 sets
Start light, make small builds each set
Small builds each set

 

Conditioning

8 minute EMOM

Level 1
ODD – 5 Strict Pull up (bands ok)
EVEN – 2 Wall walks

Level 2
ODD – 1 strict pull up 2 to3 kipping pull up
EVEN – 30 sec Hand Stand Hold on wall

CrossFit Open Prep
ODD -1 to 3 Bar Muscle ups
EVEN – 8 to 10 Kipping HSPU

 

MetCon

10 minute AMRAP

Scaled (any weight)
14 DB Alt Snatch
14 DB Goblet Sqauts
28 Double unders or 60 single skips

Open Prep
14 DB Alt Snatch
14 Alt Pistol squats
28 Double unders