12-03-18

SKILL
HSPU

EMOM x 10min (scaled levels according to your skill):
1. DB seated strict press
2. HS hold
3. Slow lower full range
4. Strict to ab mat/s

Level 2
EMOM x 10min
3 strict HSPU into 5 kipping HSPU

POWER
Hang Power Clean
3, 2, 2, 1, 1, 1 reps; rest 90sec between

CONDITIONING

Scaled:
AMRAP 16min
10 Box Jumps @ 24″/20″
20 V-Ups
30 Hang Power Clean/KB Swing
20 Wall Balls/Goblet Squats
10 Burpees

Rx:
AMRAP 16min
10 Burpee Box Jumps @ 30″/24″
20 T2B
30 Hang Powerclean @ 60/40kg
20 Wall Balls
10 Burpee Pull Ups

08-03-18

Row Conditioning / Deload for Friday CrossFit Open 18.3

A. Teams of 2-3 (2 preferred) – 1 person working at a time
8 rounds each of 150m row dampener #7
* Aim: Count the strokes/pulls it takes each round and take note of this, aim is working on the efficient rowing technique we have been working on with leg + hip drive and long pull

B. Conditioning (24 min)
3 Rounds of:
2min AMRAP – Row
2min AMRAP – 10 wall balls + 1 short length gym bear crawl
2min AMRAP – Bike
30 sec Side plank per side
60 sec rest

C. QL stretching/foam rolling

07-03-18

A. “The Fives” (25 min cap)
5 Rounds for Time
5 cal bike
5 Deadlifts @ 60/40kg
5 burpees
5 cal row
5 Shoulder to Overhead @ 60/40kg
5 burpees
5 cal ski
5 Power Snatches @ 60/40kg
5 burpees

B. Romanian Deadlifts 3 reps x 4 @ 6011
same tempo, less reps, focus on hamstrings, heavier than last week

06-03-18

A. 10 min AMRAP
10 Back Squats @ 100/70
10 DB Bicep Curls

B. 10 min AMRAP
2 lengths sled push
2 lengths gym single arm farmers carry (heavy)
10 single arm kb row/side

C. 10 min AMRAP
20 DB walking lunge
60 sec hollow hold feet on floor

05-03-18

Pull Up/Squat Focus
A. Every 2 min x 5

COMP: 3 Strict Pull Up, 4 C2B Pull Up, 5 Kipping/Butterfly Pull Up
RX: 1 Strict Pull Up, 2 C2B Pull Up, 3 Kipping/Butterfly Pull Up
Fitness: 2-3 Negative Pull Ups 10 secs down, 1 foot on box assisted negative if cannot

B. “Havana” (25 min AMRAP)
150 DU
50 Push Ups
15 Power Cleans @ 80kg/55kg

Scaled:
75 singles
20 box push ups
10 power cleans

C. Hurdlers hamstring stretch with band, 3 min/side x2

02-03-18

A. 3 rounds for quality
40 sec Jefferson curl hold
5 tall jumps
15 – 30 Sec HS hold facing away from wall

B. EMOM
#1 – 2 Squat Cleans @ 80/60kg
#2 – 5 – 10 Ring Dips
#3 – 10 – 15 Kipping/Butterfly Pull Ups
X 4 rounds = 12 minutes

SCALED
#1 – 4 Squat Cleans (if lighter than 70/50kg)
#2 – 5-10 Strict Push Ups
#3 – 5-10 Banded Strict Pull Ups
x 4 rounds = 12 minutes

C. Tabata Jumping Squats
20:10 x 8

01-03-18

A. Refresh on Reverse Pick Drill
2 rounds USE DAMPENER #10 –
30 secs of legs only
Rest 30 sec
30 secs of legs + hip
Rest 30 sec
30 secs of legs + hip + arm – PAUSE 2 sec at sternum –
then punch.
then lean forward.
then bend knees.
and repeat that over and over

B. 30 min AMRAP – Teams of 2-3 (1 person working at a time, 250-300m each max)
5km row
100 cal bike (1 person on at a time, break up how you want to)

C. QL Stretching/foam rolling

28-02-18

A. 2 rounds for quality (glute + hamstring activation)
20 monster walks forward + backwards
20 glute bridges
10 goat bag swings

B. EMOM x 10

COMP
#1 – 3 TnG Power Snatch @ 60kg/40kg + 4 burpees
#2 – 25 DU

RX
#1 – 4 TnG Power Snatch @ 50kg/30kg + 4 burpees
#2 – 20 DU // 40 Skip

Fitness
#1 – 4 hang power snatch @ weight of choice + 4 burpees/nurpees
#2 – 15 DU // 30 Skips

C. Romanian Deadlifts 6 reps x 5 @ 6011 – slightly faster tempo, still slow and focus on hamstrings, should be able to go a bit heavier

27-02-18

A. 10 min AMRAP
10 single arm kb row/side (heavy)
2 lengths gym single arm farmers carry (heavy)

B. 10 min AMRAP
10 barbell bench press
10 strict chinup/10 strict supinated ring row (tough)

C. 10 min AMRAP
10 single arm OH DB Press
60 sec plate pinch (both hands same time)