Tuesday 150331

Skill

Power Clean + Push Jerk
10×1 across at a moderate weight
———————–
Strength

Back Rack Stationary Front Lunges, alternating, for 8 steps total

3 sets across at a heavy but proficient weight

———————–
Conditioning

8 min AMRAP
10 Goblet Squat, 1.5pd/1pd
15 KBS, 1.5pd/1pd
20 AbMat Situps

Monday 150330

Skill
Speed Deadlifts
Every 30 seconds x 7 minutes (14 rounds total), pull 2 TNG traditional deadlift reps with absolute perfect form and speed/aggression. No more than 50%-70% of 1rm

———————————

Strength + Conditioning (40 minutes total)

Shoulder Press 5×1 (15 min MAX for this part)
All sets should be working sets; final press should be a maximal single for the day.

– then –

5 RFT
1 Shoulder Press @ 90% of above
1 Strict Pullup
1 Shoulder Press @90%
3 Strict Pullups
1 Shoulder Press @90%
5 Strict Pullups

 

Friday 150327

Workout 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you or your judge must reset the monitor to zero before rowing.

Every second counts in this workout. Your score will be the time it takes to complete all 144 repetitions. There is no time cap for this workout.

This workout ends when the final rep of the thruster is locked out overhead. Time will be recorded in full seconds. Do not round up. If you finish in 9:25.7, your score is 9:25.

Equipment
• An indoor rower with a monitor that measures calories
• Barbell
• Collars
• Plates to load to the appropriate weight for your division

For each workout, be sure the athlete has adequate space to safely complete the event. Clear the area of all extra equipment, people or other obstructions.

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 / 29 kg for Rx’d, 29 / 20 kg for Scaled, Masters 55+ and Teens, and 20 / 15 kg for Scaled Masters 55+ and Scaled Teens.

Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.


Workout 15.5 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)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 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)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.


Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.


Scaled Masters 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 45 lb.
Women use 35 lb.


Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Boys use 65 lb.
Girls use 45 lb.


Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17 )

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Boys use 45 lb.
Girls use 35 lb.

 

Thursday 130326

 

Skill (20 minutes)

Muscle Up Progressions

———————–
Conditioning

4 Rounds for max reps
1 Min Max Rep Wall Ball Shots, 20/14
1 Min Rest
1 Min Max Rep CTB Pullups
1 Min Rest
1 Min Max Rep AbMat Situps
1 Min Rest

 

Wednesday 150325

Strength: 2 parts

Part 1) Front Squat 5×5 across (25 minutes)
———————–
Part 2) Push Press 3RM (15 minutes)
———————–
Conditioning

“Grace”
30 C&J for time, 135/95

Scales: 115/75, or Rx+185/135

There is a 10 minute time cap on this workout.

*While “Grace” is described as clean and jerks, it is performed as a ground to overhead; meaning that the most efficient way to move the weight is by power cleaning and push jerking.

Tuesday 120324

Strength

EMOM x 10
3 Sumo Deadlifts

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

For time –
50 Burpees, then:
12-10-8-6-4-2
TTB
OH Walking Lunge, 45/25 plate
…then, another 50 Burpees
Time cap is 20 minutes.

Monday 150323

 

Strength/Skill

Snatch
7×2@75%-85% across

Notes: Reps may be performed as touch and go or as singles with no more than 5 seconds between.
Novices: 2 MUSCLE SNATCHES + 2 OHS
Issues with OHS? : 1 MUSCLE SNATCH + 1 POWER SNATCH.
———————–
Conditioning

The goal with each of these options is to sprint through the work as quickly as possible with virtuous movement, and maintain their times across all three rounds with minimal time degradation. This is designed for efficient athletes to have a 1:1 work/rest ratio.

RX:
3 Rounds, each for time, of:
60 Double Unders
20 Pullups
10 Thrusters, 135/95
Rest 3 min between rounds

SCALE:
3 Rounds, each for time, of:
30 Double Unders or 30 Lateral Parallette Jumps
15 (challenging!) Ring Rows or Strict Banded Pullups
10 Thrusters, 115/75
Rest 3 min between rounds

Friday 150320

WORKOUT 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

SCALED:

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

Additional variations for Masters and Teen athletes available on the CrossFit Games website:

http://games.crossfit.com/workouts/the-open

If you are a registered Games athlete, familiarize yourself with the movement standards for your category!

Thursday 150319

 

Strength/Skill

Split Jerk Technique Work
7×1@something heavy but technically sound; no more than 85% of 1RM
———————–
Conditioning

Row 40 Cal
30 Pistols, alternating*
20 STOH, 185/125**
For time.

*Scales are, in descending order, box pistols (standing on top edge of a box, lowering one foot to the ground), single leg step ups (using as little of the non-working leg as possible, with no push off), prisoner walking lunge (hands interlaced behind head).
**Weight scalings: 155/105, 135/95, 115/75. This should be HEAVY.

Wednesday 150318

Strength

Power Clean 3RM
———————–
Conditioning

12 Min AMRAP
15 Front Squats, 115/75
10 Burpee Box Jumps, 20”

* Scales: 95/65 and 65/45.