How’s everyone’s forearms feeling!?!? I was so excited for everyone to do yesterday’s workout, I literally pood. OK, that’s enough. You know a good cool down after 150 KB swings? Journaling. Hope everyone is ready to get back in the saddle. Fun day today with more fun (read: heavy) met-cons to come in the next few days. 3, 2, 1…GO!
- Junkyard Dog
- PVC Snatch Progressions
STRENGTH – 8/10 EFFORT LEVEL, adding a few pounds from last week
- Level 1 – Overhead Squat x 5
- Level 2 – Snatch Balance x 3
- Level 3 – Straight arm pull from high hang, reset, Snatch from high hang x 2
- Level 4 – Straight arm pull from high hang, reset to the ground, snatch from the floor x 2
ASSISTANCE – 4 times through
- L-sit for :30 seconds
- Handstand push up variation x 4
CONDITIONING – 12:00 time cap – Partner Up!! – With one partner working at a time, complete the following (no minimum work is required per partner except for the 10 burpee high fives)
- 60 Wall balls (20/14)
- 50 Hand Release Push ups
- 40 Box jumps (24/20)
- 30 Toes to Bar or Knees to Elbow
- 20 Russian Twists (45/25)
- 10 Burpee high fives
Post snatch weight and conditioning times to comments.
Warm up/Mobility – 2 lines working up and back, Crossfit Football style.
STRENGTH – Deadlifts – x3
8/10 Effort (25 minutes) Work up to a medium-heavy set of 3
ASSISTANCE – 3 times through
· Chin up x 5 (box/bodyweight/weighted)
· Ring Dips x 5 (foot assisted/bodyweight/weighted)
CONDITIONING – On the minute for 10 minutes –
2 Power cleans at 60% of your final deadlift weight
5 Burpee plate jumps (45/25) – each burbee ends with a jump onto a 45 or 25 lb plate. Both feet need to land completely on the plate.
We will be judging CrossFit Open Workout 14.2 from 7-8pm! Come on by if you want to do the workout!
Some great strategies for 14.2 here.
Warm-up – jump rope
Mobility – hips, rack position, wrists
- kicking up to the wall
Strength – Cleans – 20+ min – 7/10 effort
Lvl 1 – front squats (x5)
Lvl 2 – clean from high thigh (x3)
Lvl 3 – move bar from knees to high thigh, then immediately reset and clean from knees (x2)
8 min EMOM
One legged squat – (3/side, non-alternating)
AMRAP Double-unders (scaled = single unders)
*Score = # of double-unders
Post clean weight and met-con score to comments!
Warm-up – follow the leader
Mobility – hips, shoulders
Strength – Snatch work – 7/10 effort – 20 minutes – 5-6 sets minimum
Lvl 1 – Overhead squat – (x5)
Lvl 2 – Snatch balance – (x3)
Lvl 3 – Squat snatch from the hips – (x3)
Assistance – 3x
Behind the neck press work
lvl 1 – banded wall slides – (x10)
Lvl 2 – behind the neck presses – (x10)
* Lvl 2 should be pain-free, for those whose shoulders are very tight and/or you can’t keep your traps down when pressing, stick with lvl 1.
False grip ring rows – (x10)
4 rounds, for time, 10 min cap
Ball slams (20/14) – (x15)
Two point DB row (50/30) – (x10/side)
Lateral burpees over dumbbell – (x15)
Post snatch weight and met-con time to comments!
- Legs, Shoulders, Ankles, OH MY!
- Burpee Races!
STRENGTH – Jerk WERQ!
The effort level is 8/10, adding a few pounds to last weeks’ number. You should get in a minimum of 5 sets which include your warm up sets.
- Level 1 – Press in a Split Position* x 5
- Level 2 – Push Press in a Split Position* x 5
- Level 3 – Split Jerks x 2/side
*Switch your forward leg with each set
Alternate with -
- False Grip Ring Rows x 8
5 Rounds – 1:00 work/1:00 rest – you have one minute to complete 30 Russian KBS (2 pood/1.5 pood)** followed by a minute of rest. If you finish your 30 reps in 45 seconds, then you have 1:15 to rest before the next round.
Scaling options can include lowering the KB weight or reps to 25 or 20.
** Count a penalty for each round you do not get to 30. At the end of the 10 minutes, perform 10 burpees for each penalty.
Post Jerk Weights and number of penalties (if any) to comments.
EVERYONE WHO COMPETED IN THE OPEN WORKOUTS YESTERDAY
DON’T FORGET TO SUBMIT YOUR SCORE ONLINE FOR VALIDATION!
Also, for those who have asked “when are we going to learn to kip!” or “these Open workouts are fun, how else can I compete?”, we are looking to launch a Competitive CrossFit Class in April! Details to come!
It is going to be fairly nice outside today. We are going outside!!!
Mobility – chest/traps/wall slides
Warm-up – air squats/athletic burpees
Strength – 7/10 effort – 20 minutes – 4 to 5 sets minimum
Bench press – (x5)
Grip intensive chin-ups – (x5)
GOING OUTSIDE!!! WHEE!!
All-together – Partner-resisted band sprints
Then for one minute – One arm DB snatch (50/30) – (x round number/side), then rest for remainder of minute.
Post bench press numbers to comments!
Mobility – hips/shoulders
Strength – Squats – 7/10 effort – 20 minutes
Lighter sets – pause front squats – (x3)
Heavier sets – pause back squats – (x3)
** use the pause squats to stretch out the hips and practice staying strong at the bottom of your squat.
Assistance – (3x)
Good mornings – (x12)
- Use 50-75% of squat weight
Rope climb (x1-3)
0:30 work, 1:00 rest, 3x through
Thrusters – (115/85)
Court sprints (1 length = 1 rep)
Sideways med-ball throw, alternate (25-30#/16-20#)
** score = total number of reps
Post squat weight and met-con score to comments!