Feb 27 - Mar 31 - CrossFit Games OPEN
April 11 & 12 - RAID THROWDOWN $20,000 - Orlando
May 9 - 11 - SE Regionals, JAX, FL
July 22 - 27 - CrossFit Games, Carson, CA
Sign up for the Open here:
http://games.crossfit.com/
Monday
Strength
Back Squat
-4x5 @ 85% (or +10lbs from last week)
-1x As many reps as possible, 88%
WOD
12 Minute AMRAP of:
10 Sumo Deadlifts 135/95
20 Wall Balls
5 Hang Power Cleans 135/95
20 Double-Unders
Tuesday
Strength
Clean+Power Jerk
-2x3 @ 75%
-3x2 @ 80%
WOD
With a 10 Minute Timer:
30 Shoulder-to-Overhead 95/65
20 Burpee Box Jumps
15 Toe-to-bar
20 Shoulder-to-Overhead 135/95
30 Burpee Box Jumps
15 Toe-to-bar
Max effort Shoulder-to-Overhead with 185/115 with remaining time
Wednesday
Strength
Deadlift
15 Minutes to work up to a 3rm
WOD
Five rounds for time of:
5 Muscle-ups (Scaled: 10 Chest-to-Bar Pull-ups. Scaled scaled: 15 Ring rows or band)
10 HSPU
20 Pistols (10 per leg)
Thursday
Strength
Snatch High Pull+Snatch+Hang Snatch+OHS
-3 sets of 2 reps (of entire complex) @ 70%
-2 sets of 1 rep (of entire complex) @ 75%
WOD
15 Minute AMRAP of:
Run 400m
25 Russian KBS 70/53
Row 500m
15 KBS 70/53
Friday
Strength
Front Squat
-5x3 @ 85% of Clean 1rm
WOD
Five rounds of:
Sprint 100m
1 Rope Climb
20 Kettle-bell Lunges (hold one in each hand)(10 per leg) 53/35
5 Man Makers
Road to Regionals
I-
Warm up, flexibility, mobility
II-
Snatch
-5x2 @ 70%, 75%, 80%, 85%, 80%
Clean Complex:
Floor+Hang+3 Front Squats
-5 sets @ 80%
Back Squat
-4x8 @ 75%
III-
Five rounds of:
10 Chest-to-Bar Pull-ups
10 Thrusters 100/70
10 Wall Balls
Rest 30 seconds
Do each round as fast as freakin possible while maintaining perfect form.
Tuesday
I-
Warm up, flexibility, mobility
II-
EMOM 9 Minutes (Including 0:00)
5 Push Press. First half use 70% of best overhead lift. Last half use 75%.
then...
Three rounds of:
30 seconds max Ground-to-overhead 135/95. (Next round use 155. Last round use 185)
60 second rest.
III-
Chose two of your weakest exercises (skill wise) and one of your favorites from this list:
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfhu_rs6LEAYENBezTrvskuku69EgfcbRHc1fdgIRh3_BOf9nUbStyxzdSS6HjlC_aF31mZX5tISBXgs-5bypVWMdPcJ3r1O64gdrNakERecSnigSNci8omBl3_rhkSBa5LQj_-FsImtg/s1600/Open+Movement+Utilization+Estimates+2014.png
Four rounds of:
1 Minute ME Weakness movement #1
1 Minute ME Favorite movement
1 Minute ME Weakness movement #2
1 Minute rest
Wednesday
I-
Warm up, flexibility, mobility
II-
3-Position Snatch
-2 sets @ 75%
-3 sets @ 80%
Dynamic Back Squat (up as quickly as possible)
-10x3 @ 55%
Hang Power Cleans (for competition)
10 reps unbroken. Start at 95/45.
Rest 60 seconds.
Add 20lbs and repeat. Do this until you can no longer do 10 unbroken reps.
III-
Open Workout 13.3 (2013)
12 Minute AMRAP of:
150 Wall Balls
90 Double Unders
30 Muscle-ups
Rest then...
Open Workout 12.1 (2012)
7 Minute AMRAP of:
Burpees
Thursday
I-
Rest
Monday
Strength
Back Squat
-4x5 @ 85% (or +10lbs from last week)
-1x As many reps as possible, 88%
WOD
12 Minute AMRAP of:
10 Sumo Deadlifts 135/95
20 Wall Balls
5 Hang Power Cleans 135/95
20 Double-Unders
Tuesday
Strength
Clean+Power Jerk
-2x3 @ 75%
-3x2 @ 80%
WOD
With a 10 Minute Timer:
30 Shoulder-to-Overhead 95/65
20 Burpee Box Jumps
15 Toe-to-bar
20 Shoulder-to-Overhead 135/95
30 Burpee Box Jumps
15 Toe-to-bar
Max effort Shoulder-to-Overhead with 185/115 with remaining time
Wednesday
Strength
Deadlift
15 Minutes to work up to a 3rm
WOD
Five rounds for time of:
5 Muscle-ups (Scaled: 10 Chest-to-Bar Pull-ups. Scaled scaled: 15 Ring rows or band)
10 HSPU
20 Pistols (10 per leg)
Thursday
Strength
Snatch High Pull+Snatch+Hang Snatch+OHS
-3 sets of 2 reps (of entire complex) @ 70%
-2 sets of 1 rep (of entire complex) @ 75%
WOD
15 Minute AMRAP of:
Run 400m
25 Russian KBS 70/53
Row 500m
15 KBS 70/53
Friday
Strength
Front Squat
-5x3 @ 85% of Clean 1rm
WOD
Five rounds of:
Sprint 100m
1 Rope Climb
20 Kettle-bell Lunges (hold one in each hand)(10 per leg) 53/35
5 Man Makers
Road to Regionals
I-
Warm up, flexibility, mobility
II-
Snatch
-5x2 @ 70%, 75%, 80%, 85%, 80%
Clean Complex:
Floor+Hang+3 Front Squats
-5 sets @ 80%
Back Squat
-4x8 @ 75%
III-
Five rounds of:
10 Chest-to-Bar Pull-ups
10 Thrusters 100/70
10 Wall Balls
Rest 30 seconds
Do each round as fast as freakin possible while maintaining perfect form.
Tuesday
I-
Warm up, flexibility, mobility
II-
EMOM 9 Minutes (Including 0:00)
5 Push Press. First half use 70% of best overhead lift. Last half use 75%.
then...
Three rounds of:
30 seconds max Ground-to-overhead 135/95. (Next round use 155. Last round use 185)
60 second rest.
III-
Chose two of your weakest exercises (skill wise) and one of your favorites from this list:
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfhu_rs6LEAYENBezTrvskuku69EgfcbRHc1fdgIRh3_BOf9nUbStyxzdSS6HjlC_aF31mZX5tISBXgs-5bypVWMdPcJ3r1O64gdrNakERecSnigSNci8omBl3_rhkSBa5LQj_-FsImtg/s1600/Open+Movement+Utilization+Estimates+2014.png
Four rounds of:
1 Minute ME Weakness movement #1
1 Minute ME Favorite movement
1 Minute ME Weakness movement #2
1 Minute rest
Wednesday
I-
Warm up, flexibility, mobility
II-
3-Position Snatch
-2 sets @ 75%
-3 sets @ 80%
Dynamic Back Squat (up as quickly as possible)
-10x3 @ 55%
Hang Power Cleans (for competition)
10 reps unbroken. Start at 95/45.
Rest 60 seconds.
Add 20lbs and repeat. Do this until you can no longer do 10 unbroken reps.
III-
Open Workout 13.3 (2013)
12 Minute AMRAP of:
150 Wall Balls
90 Double Unders
30 Muscle-ups
Rest then...
Open Workout 12.1 (2012)
7 Minute AMRAP of:
Burpees
Thursday
I-
Rest
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