Thursday, February 22, 2018

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OPEN GYM


Conditioning

Bike/Row

3 Rounds

7 minutes @easy pace

2 minutes @moderate pace

1 minute @hard pace

Walk 4 minutes between rounds

Accessory

A) D-Ball hold 
3x:45 seconds
Hold at chest

B) Suitcase Carry
3x25m (left)

C) Lateral Wall Walk
3x10L/R
Facing away from wall

D) Suitcase Carry
3x25m (right)


Wednesday, February 21, 2018

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Strength/Skill

1) Push Press
4x7

2A) Strict Pull-Up
1xME
4x70% of ME

2B) L-Sit Futter Kicks (Rings)
5x:20 seconds 

Conditioning

AMRAP23
600m run
25 hand-release burpees

Each 100 meters of the run counts as 1 rep. Score is total reps completed. 

Cool Down

2 minute pigeon L/R
2 minute keg stretch (fulcrum over medball, anchor hands w/ KB)


Tuesday, February 20, 2018

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Warm-up

A) Tall Seated Box Jumps
3x3 (start in seated position, jump to something that is challenging)

B) Single-Arm Reverse OH KB Lunge
3x5L/R

Strength

Back Squat
Work to heavy 5RM
Then 3x5 @85% of 3RM

Conditioning

AMRAP10
10 power clean (115/85)
10 reverse lunge (115/85, 5L/R)
10 box jump (24/20)

Accessory

A) GHR
3x8

B) Turkish Get-Ups
3x4L/R


Monday, February 19, 2018

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Warm-up

A) Cuban Press w/ Barbell
3x6

B) Tempo OH Squat (45X1)
3x2

Strength

Snatch
Every 2 minutes for 10 minutes
1.1.1

Select weight across that is challenging, but can move confidently with no misses.

Conditioning

3 rounds
AMRAP4
20 TTB
20 Russian KB swings (70/53)
20 CTB
Max DL (315/225) in remaining
Rest 2 minutes between rounds

Cool Down

A) Thoracic Bridge
3x5L/R
https://www.youtube.com/watch?v=rm9L0RIhR3s

B) Pancake Stretch
3x:60 second hold


Saturday, February 17, 2018

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Conditioning

Teams of 2
0-6 minutes
800m run (both partners)
Max reps PC (205/155) (YGIG)

8-12 minutes
Row for max cals
Partner not rowing complete
15 TTB and then switch

14-20 minutes
800m run (both partners)
Max reps PC (175/125) (YGIG)

22-26 minutes
Row for max cals
Partner not rowing complete 15 TTB

28-36 minutes (TIME CAP)
800m run (both partners)
XXX reps PC (205/155) (YGIG)
Number of reps equals total hit during first interval. EACH athlete will complete this number of reps before workout is complete.


Friday, February 16, 2018

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Conditioning

21-18-15-12-9-6-3 reps for time of:

Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

https://games.crossfit.com/article/165-workout-breakdown-and-analysis

Strength

4 Rounds
A) Romanian Deadlift
12

B) Single-Arm DB Curl+Bent-Over Row
8+12 (L)

C) Single-Arm DB Curl+Bent-Over Row
8+12 (R)

Part A, B, and C to be completed with minimal rest between each. DB curl+bent-over row is to be completed as 8 curls on the left arm immediately into 12 bent over rows on the left arm (repeat same for R arm). Rest 2-3 minutes between each round.


Thursday, February 15, 2018

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Conditioning

Row/Bike
4 rounds
3 minutes @easy
:30 seconds @hard
2 minutes @easy
:30 seconds @hard
1 minute @easy
:30 seconds @hard
Walk :90 seconds between rounds