Tuesday 150303

Strength

EMOM for 4minutes
7 Sumo Deadlifts
Rx: 315/205
Scales: 275/185, 225/155, 185/135
———————–
Conditioning

“Nasty Girls” 20 min cap

3 rounds for time of:
50 Squats
7 Muscle-ups*
10 Hang Power Cleans, 135/95**
*Scales are:
a) Rowing MU 2:1
b) 14 CTB + 14 Ring Dips, partitioned as needed
c) 14 Strict Banded CTB + 14 Banded/Unbanded Matador Dips, partitioned as needed
d) 14 Elevated Ring Rows (feet on box) + 14 Banded Matador Dips or Matador Negatives, partitioned as needed
CTB ONLY, No ChinOverBar pullups.
**HPC Scales are: 115/75, 95/65 and 75/55.

Monday 150302

“Filthy Fifty” (40min)
For time:
50 Box jumps, 24″/20″
50 Jumping pull-ups*
50 Kettlebell swings, 35lbs
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Press, 45 pounds
50 Back extensions [WE WILL USE 45LB GOOD MORNINGS AS A SUB]
50 Wall ball shots, 20/14
50 Burpees
50 Double Unders [scale 1:1 lateral parallette jumps]

 

Saturday, 150228

 

“Holleyman”
Thirty rounds of:
5 Wall ball shots, 20/14
3 Handstand push-ups
1 Power clean, 225/155

Friday 15-02-27 CrossFit Open 15.1

This marks the first week of the CrossFit Open!  There is still time to sign up!  You can do the WOD in our regular Friday classes or come in during Open Gym to do the work.

WORKOUT 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.)

WORKOUT 15.1a  
1-rep-max clean and jerk
6-minute time cap

************** Workout 15.1 Variations **************

Rx’d 
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
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.)

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Masters Scaled
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 sit-ups
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Teens Scaled
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Workout 15.1a
(All Divisions)
1-rep-max clean and jerk
6-minute time cap

Additional info, including scales, standards, etc., can be found here: http://games.crossfit.com/workouts/the-open

Thursday 150226

Strength (20 Min)

Shoulder Press 3RM
———————–
Skill (15 Min)

Turkish Getups 5×3 ea side, AHAP
———————–
Conditioning (20 min)

3 Rds for max reps
90 sec Row for cal
30 sec Rest
90 sec Box Jump Overs, 24/20**
30 sec Rest
90 sec Slam Balls
30 sec Rest

Tuesday 150224

Power (25 min)

Snatch + Snatch Balance + OHS

– Advanced lifters should work up to a very heavy single of: 1 full snatch + 1 heaving snatch balance + 1 overhead squat.
– Intermediate lifters should work up to a moderately heavy single of: 1 full snatch + 1 heaving snatch balance + 1 overhead squat…THEN, repeat that weight for a total of 5 sets across.
– Novice lifters should work up to a moderate single of: 1 power snatch (or hang power for those who need it to stay simple) + 2 overhead squats…THEN, repeat that weight for a few sets across, working on technique and proficiency.
———————–
Accessory Strength (15 min)

Snatch or Clean Grip RDL
3×5

———————–
Conditioning

7 min AMRAP
Shoulder to Overhead, 135/95
Lateral Bar Burpees
3-3
6-6
9-9
12-12
15-15…

*The reps increase by 3 for each set completed. The goal is to get as far as possible up the ladder in 7 minutes. Scales are 115/75 and 95/65.

Monday 150223

Skill (15 minutes)
 

“Flight Simulator” (15 min)
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 of…
Unbroken Double Unders

Rules – Each set needs to be unbroken. Rest as little or as much as you would like between sets. If you miss a DU, you do not have to start from the beginning, but you must start over from your current set (if you miss rep 38 of 40, you must start your set of 40 again)

———————–

Strength (20 minutes)

Front Squat 5RM

———————–

Conditioning (15 minutes)

4 RFT
7 Hang (Squat) Cleans, 135/95*
7 HSPU**
21 AbMat Situps

*Scales are 115/75, 95/65, and 65/45.
*Scale to kneeling KB Presses

Friday 150220

 

Strength

EMOM x 6
5 Sumo Deadlifts

Rx: 315/205
Scales: 275/185, 225/155, 185/135
———————–
Conditioning

12 Min AMRAP
10 Pullups
10 Wall Balls, 20/14
———————–
Cash out

3 Rounds for Quality:
20 Russian Twists, 53/35 KB (or appropriate to the individual)
10L/10R Single Leg KB RDLs (with same KB)*

Thursday 150219

Strength (20-25 minutes):

Back Squat
5×5@70-75%
———————–
Conditioning Sprint

For time:
30 KBS, 53/35
30 AbMat Situps
30 Walking Lunges (unweighted)
30 Medicine Ball “stone over shoulder”, 20/14**
30 TTB

 

Wednesday 150218

Strength – 25 minutes
Clean & Jerk 5×1 across

———————–
Conditioning – 24 minutes for one heat of 5; 25 minutes for two heats of 5; to be safe, budget 30 minutes for this portion.

I encourage everyone to watch this video of “The Ghost,” which goes over who it is named for, how to approach it, and how effective is is as a measurable, quantifiable benchmark workout. (http://media.crossfit.com/…/CrossFit_TheGhost_Workout5_539f…)

From Dave Castro: “You can absolutely game this workout and just make it a double under workout, but that is NOT the point of this workout. The point of this workout is to PUSH HARD AT EVERY STATION. Don’t game this workout.”

“The Ghost”

6 rounds of:
1 minute of rowing for calories
1 minute of burpees
1 minute of double-unders (scale = 1:1 lateral parallette jumps)
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Score is separate totals of calories rowed, burpee reps and double-under reps, NOT OVERALL REPS.