Friday 140228

Warmup:
Dynamic movements and Stretching for 10-15 min

WOD:
There is No lifting today. We will find a heavy single for Snatch and Clean and Jerk on Saturday.If you want to test out 14.1 go ahead but do this WOD after. Or just do WOD!

95 pound Back squat, 50 reps

50 GHD Sit-ups

75 pound Back squat, 50 reps

50 Back extensions

55 pound Back squat, 50 reps

50 GHD Sit-ups

For Time:

Recover as needed!

AOD

Thursday 140227

Warm up:
10min Ball and roller to shoulders/thoracic/traps
3 x 10 each I,Y,T

Weightlifting:
Push press + jerk: (of jerk) 60% x 3+1 x 2, 65% x 3+1 x 2

Hang power snatch (start below knee): 50% (of snatch) x 3 x 3

Muscle snatch: (35% of snatch) x 3 x 3

Concentric back squat (start at parallel): 50% x 2 x 2, 55% x 2 x 2, 60% x 2 x 2

WOD:

For time:

155 pound Snatch, 9 reps

Row 2,000 meters

155 pound Snatch, 15 reps

Row 1,000 meters

155 pound Snatch, 21 reps

Row 500 meters

For time

Or do/test 14.1

AODay1

Tomorrow is off of weightlifting but keep in mind that we will still be doing metcons. Decide when you plan to do the open wod and manage your metcon days accordingly. 

Wednesday 140226

Warmup:
3 x 400m run
between runs complete the following:
15 GHD situps and back extentions
1 min each side hip stretch
1 Bear complex with barbell

Weightlifting:

Block snatch pull + snatch ( bar starts below knee): 70% x 2(1+1) x 2, 75% x 2(1+1) x 2

Block clean pull + clean (bar starts below knee): 70% x 2(1+1) x 2, 75% x 2(1+1) x 2

Snatch deadlift to knee + snatch pull: 65% (of snatch ) x 3+1 x 2, 70% x 3+1 x 2

Pause back squat ( 2 second pause): 65% x 5 x 2, 70% x 5 x 3

WOD:

15 minutes Amrap:

5 Muscle ups 

10 Ring pushups

15 Air Squats

Use a 25#/10# weight vest

rest 5 min then:

5min Air dyne for max distance

Finish:

20 min Recovery stretching

AOD

Tuesday 140225

Warm up:
Bands to shoulders for 5 min
Sled Upper: push and pull 5 x 40m (2 plates)
Sled Lower: run forward and backwards 5 x 40m (3 plates)


Weightlifting:

Jerk: 60% x 2, 65% x 2, 70% x 2, 75% x 2, 80% x 2 ( do not rack between reps)

Hang power clean (go below knee): 50% (of clean) x 3 x 4 sets

Snatch push press + Overhead squat ( 2 sec pause):  65% (of snatch) x 3+2 x 3 sets

Todays focus is speed and stability. I notice that a lot of you athletes are rushing through this with bad technique. Take the time to mentally focus and critique your buddies if they suck. 

WOD:

3  x 1500m row

Rest 1:1

For times

Finish:

Accumulate as much distance in 10 min of handstand walking. 

AOD

Monday 140224

Today the new 6 week wave starts. It will be a very aggressive weightlifting program with a  3 on 1 off Typical CrossFit programming. ( If the weightlifting loads are too much then take the % down a bit vs. not getting the reps in.)
Remember that the 2014 Open starts this week. I feel the group as a whole must focus on better pulling technique and speed under the bar. So, not only will we be doing a ton of weightlifting but we will also be doing a Crap ton of ridiculous and awesome Met-cons.  That being said, during the next 6 weeks you MUST do as much recovery training as needed!
Have Fun and Train Smart...

Warmup:
3 min row or run
Bands and hips for 10min with dyn. movements
3min row or run


Weightlifting:
Block snatch pull + hang snatch: 65% x (1+1) x 2, 70% x (1+1) x 2

Block clean pull + hang clean: 65% x (1+1) x 2, 70% x (1+1) x 2

(Start with bar at the knees)

Clean Deadlift to knee + clean pull:  65% x 2+1 x 2, 70% x 2+1 x 2

Front Squat: 65% x 2x 2 sets, 70% x 2 x 2 sets

WOD:

Five rounds for time of:

20 Strict ring dips

135 pound Thruster, 14 reps

There should be no bend of the leg or hip in the strict ring dip.

Recovery:

Hypers

Stretch

AOD

Saturday 140222

Warmup:

10 min bands and roller to shoulder/ hips and hams

1 k row

Oly:

Snatch: 75%x1, 80%x1, 85%x1, 80%x1  

Clean & Jerk: 75%x1, 80%x1, 85%x1, 80%x1  

Back Squat - 85% x 3 x 3   

WOD:

Buy in 500m row

10/8/6/4/2

Db snatch 60/40  each arm

20/16/12/8/4

Push-up

Box jump

Buy out 500 row

For time

AOD

Friday 140221

Warmup:

Roller and bands for 10 min

20 min run- focus on not being extended/ not stopping and not taking huge strides

Oly:

2-Position Snatch: 78%x1x2, 80%x1x2  

Snatch Pull: 100% x 3 x 5  

Snatch Push Press: 83% x 4 x 5   

WOD:

20 min amrap

Row 1 k

90 dubs

60 wallballs

30 ghd situps 

Finish:

10 min handstand practice

5 min max Lsit hold on p bars

AOD

Thursday 140220

Warmup:

Airdyne 5 min

Row 5 min

Run 5min

Roller and bands 10 min

Main:

2-Position Clean: 78% x 1 x 2, 80% x1 x 2  (mid thigh, floor)

Power Jerk + Jerk: 78% x (1+1) x 2, 80% x (1+1) x 2  Clean Deadlift - 110% x 4 x 5  

Front Squat - 85% x 4 x 5   

WOD:

From Games 2010

For time (22 min. cap):
Run 1200 meters
63 kettlebell swings (1.5 pood)
36 pull-ups
Run 800 meters
42 kettlebell swings
24 pull-ups
Run 400 meters
21 kettlebell swings
12 pull ups

AOD

Wednesday 021914

Recovery or makeup day

AOD

Tuesday 140218

Warmup:

Band pull a parts x 50

Band push downs x 50

3 x 500 m row

Bet sets: 

- practice handstand walks for 1 min

- practice strict muscle ups for 1 min

- work double kb OHS

Main:

Find a 1 rm Jerk

Assistance:

5 x 10 weighted chin ups

5 x 10 weighted dips

WOD:

5 k row for time

Rest as needed or split am/pm

WOD:

10-1 Shoulder to overhead 185/115

1-10 L pull-up 

For time

WOD: 

2 muscleups

4 hspu

8 kbs 70/53

Complete 10 rounds for time

AODotheeffin5kyouwimp

Monday 140217

Warmup: 

Sled walks for 5 min 

Air dyne 5 min

Hypers x light x 100 

Bands to hips and hams between

Main:

Zercher squat 1rm 

Assistance:

EMOM x 15 x 2 Front squat 70% with chains!

WOD:

15 min amrap

7 Overhead Squats 115#/75# 

7 Burpee Pull Ups 

21 double unders  

Rest 7 

WOD:

10 min amrap

Max rep ground to overhead 135/95

Max rep muscle ups

Break it up however you want. Add total PC and MU

Rest 7

WOD:

5 min amrap

250 double unders

Max GHD situps 

AOD

Friday 140214

Warmup:

3 x 20 hypers

Hip and hams with bands bet. Sets

Oly:

Block Cleans (start at mid-thigh): 75% x 2 x 4  

Snatch Balance: 75% x 2 x 2, 80% x 2 x 2  

Push Press: 85% x 4 x 5  

Muscle Snatch: 70% x 5, 75% x 4, 80% x 3 

WOD:

Run 400

20 front squats 115/85

20 ghd sit-ups

5 bar muscle up

Row 800 m

20 push press 

20 ghd sit-ups

5 bar muscle ups 

Run 400 m

20 thrusters

20 ghd sit-ups

5 bar muscleups

Rest 5 min

Finish:

Alternating Tabata airdyne / burpees  total of 8 min.

10 min splits practice/ holds. 

AOD 

Tomorrow is off or makeup. 

Thursday 140213

Warm up:

5 min Sled walks - push and pulls 

5 min Roller and bands

Oly:

Block Snatch (start at mid-thigh): 70%x3x4  

Jerk: 80% x 2 x 2, 85% x 2 x 2  

Clean Pull:100% x 3 x 5  

Back Squat: 85% x 4 x 5   

WOD:

24-18-12-6-12-18-24

Power snatch 95/65

Front rack lunge (total reps)

Push-up 

Finish:

3 x 20 ghd sit-up and back ext. w weight. 

Wednesday 140212

Warmup:

Roller and bands for 10 min

5 min plyos

End:

Find a hill or stairs and hit 12 x 50 m sprints

Once done complete a 5 k at a moderate pace.

Finish: 

20 min stretching is a must 

AODistance

Tuesday 140211

Warmup:

3 x 300m row

3 x 10 each IY&T

Main:

Press 1 rm  

Assistance:

EMOM:  pushpress 15 x 3 x 60% plus chains 

ss: 3 weighted chin-ups for unbroken reps

WOD: 

5 rounds 

run 200m 

12 db pushpress 40/25

9 Box jumps

6 CTB

Finish:

3 x 1200m row sprints 

For time

1:1 

AOD 

Monday 140210

Warmup:

5 min air dyne

5 min bands to hips and shoulders

5 min erg

Main:

OHS 1 rm

Assistance:

EMOMx 12 x 2 Front squat 65% with chains

Super set (ss)

5 ghd sit-ups

WOD: ( not for time)

( will need partner for runs)

9 DL 315/205 

1 x 20m band sprint 

9 muscle up 

6 DL 

2 x 20 m band sprints ( rest 10 sec)

6 muscle up 

3 DL 

3 x 20 m band sprints ( rest 10 sec)

3 muscle up 

Rest 10 min

Cardio:

Death by 10m  starting at 10m

Finisher:

Hypers 3 x 30 light

ss

3 x 1 min plank

AOD

Saturday 140208

Warmup:

Band to shoulder, hips and hams

3 x 10 : GHD sit-ups /back ext / hypers

Oly:

Snatch: 70%x3, 75%x2, 80%x1, 70%x1, 75%x1, 80%x1  Clean & Jerk: 70%x3, 75%x2, 80%x1, 70%x1, 75%x1, 80%x1  

High bar Back Squat: 85% x 3 x 3   

3 rounds 

15 thrusters 100/65

15 pull-ups

Rest 4 min

Repeat 3 x

AOD

Friday 140207

Warmup:

I,Y,T 3 x 10

Tabata airdyne picking up pace

Work overhead pistol for 5 min

Oly:

3-Position Snatch: 80% x 2 x 5  ( high hang, hang, floor)

Snatch Pull - 100% x 4 x 5  

Snatch Push Press: 80% x 5 x 5     

WOD 1:

30 wall ball buy in

3 rounds

20 box jumps

10 CTB

20 pistols total

10 ring dips 

30 wall ball buy out

WOD 2:

1k row

50 thrusters

30 pull-ups 

AOD

Thursday 140206

Warm up:

Hips/ hams and shoulders for 10 min

5 x 20 m prowler into 10 ghd sit-ups and back ext.

Oly:

2-Position Clean: 80% x 1 x 5  

Power Jerk + Jerk: 80% x (1+1) x 5  (% of Power Jerk)

Snatch Deadlift: 105% x 5 x 5  

Front Squat: 85% x 4 x 2 

WOD 1: 

10 min Amrap:

30 Power snatch 115/75

90 double unders

15 muscle ups

-Rest 10 min-

WOD 2:

Row 750

15 HSPU

30 CTB

15 HSPU

Row 750

For time

AOD

Wednesday 140205

Active recovery day. 

Hypers/GHD/Crossover/Make up work. 

Work on some skills. 

AOD

Tuesday 140204

Warmup:

3 x 10: Y, I, and T

3 x 1 min airdyne

Bet sets:

15 band pulls/ 15 tricep push downs

3 x max strict muscleups ( no swinging at the bottom you cheaters). Work skill!

Main:

Find a 3 rep max Push Press  

Assistance:

EMOM Pushpress 12 x 3 x 55% plus chains

Super set 5 strict chins

WOD:

A:

1 min max power snatches 95/65

2 min max burpees jump over bar

3 min max TTB

Rest 3 min

B:

For time:

21-15-9

Kbs 53/35

Pull-up

Hand release push-up 

Run 300m

Rest 3 min

C:

3 min max TTB

2 min max burpees jump over bar

1 min max power snatch

Finish:

Walk on your hands for 5 min

Cardio for 10min

AOD 

Monday 140203

Warmup:

Hips and hams for 5 min

Airdyne for 5 min 

Hips and hams for 5 min

Main:

Deadlift a max with monster mini bands 

Then 80% for max reps  with bands

Then 80% for max reps without bands

Assistance:

EMOM x 10 x 2 x 60% box front squat with chains

WOD:

12-9-6

Power Clean 185/125 

Ring dips 

Rest 5 min

WOD:

8 x 

1-50 prowler sprints with 180/100

10 ghd sit-ups 

Rest 90sec

AOD