THIS WEEK AT 911 CROSSFIT
JAN 25 TO JAN 29TH
its time to register for the Open Games!!!
https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games
MONDAY
10 HRPU
10 plank hold on TRX or rings
L-sit, 45 seconds
B.
Every two minutes, for 10 minutes (5 sets) of:
Shoulder Press
1x3x85%
C.
Five rounds for time of:
40 Double unders
24/16kg Kettlebell Swing, 20 reps
10 Toes to bar
TUESDAY
B.
Every 2 minutes, for 14 minutes (7 sets) of:
Front Squat
1x4x75%
1x3x80%
1x2x85%
1x4x80%
1x3x85%
1x2x90%
1x6x75%
C.For
time.
15 C&J (115#)
1 Rope Climb
Row 400 meters
10 C&J (145#)
1 Rope Climb
Row 200 meters
5 C&J (165#)
1 Rope Climb
WEDNESDAY
WARM UP – 400 m RUN, then…
2 rounds:
A.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
1x8x50%
1x6x60%
1x4x70%
1x2x80%
1x2x90%
B.
Every 90 seconds for 9 minutes (6 sets):
Deadlift
1x3x75%
These are dynamic
deadlifts. Do not be tempted to add weight to the bar as the focus should be on
maximal speed. Once the barbell breaks the floor, accelerate as quickly as
possible upward to build explosive strength. Deload the barbell on the floor
after every rep. These are not touch and go reps.
C.
For time:
(CAP 20 MIN)
50 Wall Ball Shots,
20/14 pounds
25 Chest-to-bar
Pull-ups
40 Wall Ball Shots,
20/14 pounds
20 Chest-to-bar
Pull-ups
30 Wall Ball Shots,
20/14 pounds
15 Chest-to-bar Pull-ups
THURSDAY – REST DAY
AEROBIC RESTAURATION – 15 TO 20 MIN ROW OR SPIN, on your own time
WARM UP
B.
Every minute, on
the minute, for 9 minutes (3 ROUNDS)
Minute 1 – 135/95
pound Overhead Squat, 9 reps
Minute 2 – 12
Burpees
Minute 3 – 15 Toes
to bar
C. WOD
BUY OUT – 1000m row
FRIDAY
WARM UP – COACH’S CALL
A.
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk
1x3x60%
1x2x70%
1x2x80%
1x1x85%
1x2x90%
B.
Every two minutes, for 10 minutes (5 sets):
Back Squat
1x5x55%
1x5x65%
1x3x75%
1x2x85%
1x2x90%
Then…
C. WOD
Three rounds for time of:
155/105 pound Push Jerk, 10 reps
20 Chest-to-bar Pull-ups
50 Double unders
JAN 25 TO JAN 29TH
its time to register for the Open Games!!!
https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games
MONDAY
WARM UP 2 ROUNDS
10
mountain climbers per leg.
10 cherry
pickers
5 4-point
air squats.
10 leg
swings forward.
THEN…
A.
Three rounds, not for time, of:
10 HRPU
10 plank hold on TRX or rings
L-sit, 45 seconds
B.
Every two minutes, for 10 minutes (5 sets) of:
Shoulder Press
1x3x85%
C.
Five rounds for time of:
40 Double unders
24/16kg Kettlebell Swing, 20 reps
10 Toes to bar
TUESDAY
3 rounds:
3 upward and downward
dog.
5 scorpions per side.
5 pushup walk outs.
5 Burpees smooth and
easy.
A.
Every 2 minutes, for 14 minutes (7 sets) of:
Clean + Hang Clean
1x1x65%
1x1x70%
1x1x75%
2x1x80%
2x1x85%
B.
Every 2 minutes, for 14 minutes (7 sets) of:
Front Squat
1x4x75%
1x3x80%
1x2x85%
1x4x80%
1x3x85%
1x2x90%
1x6x75%
C.For
time.
Row 800 meters
15 C&J (115#)
1 Rope Climb
Row 400 meters
10 C&J (145#)
1 Rope Climb
Row 200 meters
5 C&J (165#)
1 Rope Climb
15 C&J (115#)
1 Rope Climb
Row 400 meters
10 C&J (145#)
1 Rope Climb
Row 200 meters
5 C&J (165#)
1 Rope Climb
WEDNESDAY
WARM UP – 400 m RUN, then…
2 rounds:
5 4-point squats.
5 star
lunges (EACH LEG) – see video
10
forward and side leg swings.
5 T2B
45sec Wall squat hold
A.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
1x8x50%
1x6x60%
1x4x70%
1x2x80%
1x2x90%
B.
Every 90 seconds for 9 minutes (6 sets):
Deadlift
1x3x75%
These are dynamic
deadlifts. Do not be tempted to add weight to the bar as the focus should be on
maximal speed. Once the barbell breaks the floor, accelerate as quickly as
possible upward to build explosive strength. Deload the barbell on the floor
after every rep. These are not touch and go reps.
C.
For time:
(CAP 20 MIN)
50 Wall Ball Shots,
20/14 pounds
25 Chest-to-bar
Pull-ups
40 Wall Ball Shots,
20/14 pounds
20 Chest-to-bar
Pull-ups
30 Wall Ball Shots,
20/14 pounds
15 Chest-to-bar Pull-ups
THURSDAY – REST DAY
AEROBIC RESTAURATION – 15 TO 20 MIN ROW OR SPIN, on your own time
WARM UP
A.2
rounds:
10 PVC
pass through.
10 PVC
figure 8’s.
5 pushup walkouts.
Bear
crawl to the end (glass window) and back
B.
Every minute, on
the minute, for 9 minutes (3 ROUNDS)
Minute 1 – 135/95
pound Overhead Squat, 9 reps
Minute 2 – 12
Burpees
Minute 3 – 15 Toes
to bar
C. WOD
25 minute
AMRAP
Run 600 meters
20 Sit ups
10 Deadlifts (135/95)
5 Hang Power Cleans (135/95)
BUY OUT – 1000m row
FRIDAY
WARM UP – COACH’S CALL
A.
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk
1x3x60%
1x2x70%
1x2x80%
1x1x85%
1x2x90%
B.
Every two minutes, for 10 minutes (5 sets):
Back Squat
1x5x55%
1x5x65%
1x3x75%
1x2x85%
1x2x90%
Then…
Every two minutes, for 6 minutes (3
sets):
Back Squat
1x5x85%
C. WOD
Three rounds for time of:
155/105 pound Push Jerk, 10 reps
20 Chest-to-bar Pull-ups
50 Double unders
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