Friday, 1 March 2013

WARM UP
• Jump Rope - singles, doubles, triples, crossovers, and all Rocky Balboa moves - 5 mins
• 3 rounds:
1.  5 Pistols (each leg)
3.  5 Medicine Ball Cleans 20/14#

SKILL
7 sets:  1 High-Hang Clean + 1 Push Jerk – heaviest possible, rest 60 seconds between each set.


CONDITIONING
5 rounds for total time:
32 Split Jumps (total, alternating)
16 Kettlebell Snatch @ 24/16Kg (8 each arm, any order)
12 Pull Ups

• Note: Rest 1:1 between each round (rest as long as it takes to finish each round) but NO MORE THAN 2:30

** By the way, there's less than a week until the Open... Nicho is ready... Are you?

Thursday, 28 February 2013

Rest Day (or make up a WOD you missed this week).

Samurai, who are YOU competing with during the CrossFit Games Open?

Wednesday, 27 February 2013

WARM UP
• 5 sets of:
1.  "L" Pull Up Variation x 3-5 (tucked or band variation, as required to maintain good form)
2.  Wide-Grip Muscle Up Rows x 2 (butterfly kip practice if unable to butterfly kip)
3.  Tuck Back Lever x 10 seconds (can also be Band-Assisted Back Lever)
• 3 sets of:
1.  L-Sit on Parallettes x 10 seconds

STRENGTH
High Bar Back Squat (HBBS):  1 x 5 @ 70% Squat 1RM, 1 x 5 @ 75%, 1 x 3 @ 80%, 1 x 3 @ 85%, 3 x 2 @ 90% – rest 1-2 minutes between each set.

CONDITIONING
For time:
50 Burpees

20 Front Squats @ 70% Front Squat 1RM (or 60% Back Squat 1RM if you don’t know your FS 1RM)
50 Burpees

• Note: Fronts Squats must be taken from the floor.

It’s Up to You, Are You Ready? – Adam Farrah

GORUCK PREP
3+ Hours Before or After CF WOD
3-4 x 2km intervals, recover 4:00 between each interval
9 bricks/6 bricks (approximately 45/30#)

Tuesday, 26 February 2013

WARM UP
• Shoulder Pass-Throughs/Dislocates w/PVC
• Junkyard Dog Warmup

SKILL
5 x 3 Low Hang Squat Snatch (1 off floor) – heaviest possible, rest 60 – 90 seconds between each set.

• Note:  These should be performed unbroken if possible, but it is not required.


CONDITIONING
For time:
30 Double Unders
3 Power Cleans 155/100#
30 Wall Balls 20/14#
6 Power Cleans 155/100#
9 Power Cleans 155/100#
15 Toes-to-Bar
6 Power Cleans 155/100#
30 Wall Balls 20/14#
3 Power Cleans 155/100#
30 Double Unders

• Note:  If the prescribed Power Clean weight is too heavy, scale to NO LOWER than 55% Squat Clean 1RM (if you know it) or 115/75# (if you don't know your Squat Clean 1RM).

Monday, 25 February 2013

There are a lot of new and/or advanced movements in today's workout.  Please watch the linked videos to familiarize yourself with the proper mechanics of the movements prior to attempting them in the warmup or workout.

WARMUP
· 5 sets:
2. Advanced Frog Stand x 10-12 seconds
· 3 sets:
1. Pistols x 5 (each leg; add weight if able)

STRENGTH/SKILL
5 attempts to establish a 1RM of the Barbell Complex:


· Notes:  All reps must be completed unbroken.  The bar may only rest in the front or back rack position.  After completing the first Jerk, the bar should be lowered to the back rack to continue.  The bar may be dropped from overhead after the final BtN Jerk.  Rest as needed.

CONDITIONING
Retest Baseline/Fran/Amanda.  Compare to 24 January 2013 (or set new benchmark):

“Baseline”
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

OR

“Fran”
21-15-9
Thrusters 95/65#
Pull Ups

OR

“Amanda”
9-7-5
Muscle Ups
Snatches 135/95#

GORUCK PREP
3+ Hours Before or After CF WOD
4-8 x 800m intervals, recover 1:00 between each interval
8 bricks/5 bricks (approximately 40/25#)

Sunday, 24 February 2013

Rest Day

Check out Courtney Fitzharris (16 years old, 5' 2", and 108#) doing the "Shankle Barbell Complex" with 150#:

· 3 x Clean Pulls with Shrug
· 1 x Hang Squat Clean
· 2 x Split Jerks

Saturday, 23 February 2013

WARM UP
· Row 1000m
· Mobility drills, bands, rollers, and/or lacrosse ball preparation for Deadlift, Squat, and Pull Ups - 10 minutes

STRENGTH
5 x 2 Top Pull Deadlifts @ 90% Deadlift 1RM – rest 90 seconds between each set

CONDITIONING
For time:
30 American Kettlebell Swings 32/24kg
30 Wall Balls 20/14#
30 Chest-to-Bar (C2B) Pull Ups
20 American Kettlebell Swings
20 Wall Balls 20/14#
20 C2B Pull Ups
10 American Kettlebell Swings
10 Wall Balls 20/14#
10 C2B Pull Ups


GORUCK PREP
3+ Hours Before or After CF WOD
15 Mile Ruck
8 bricks/5 bricks (approximately 40/25#)

Friday, 22 February 2013

WARMUP
3 sets:
1. Dead-hang Weighted Pull Ups x 4
2. Muscle Up Rows x 3 (practice false grip; full turnout at the start)
3. Tuck L-Sit on the Rings x 15 seconds

SKILL
15 minutes to establish a 1RM Push Jerk

CONDITIONING
9 minute AMRAP:
8 Push Jerks 155/100#
10 Toes-to-Bar
40 Double Unders

*If Rx weight is too heavy, scale Push Jerk to 75% 1RM (or 115/75# if you don't know it)