CROSSFIT GAMES OPEN is set to begin soon – get ready
http://games.crossfit.com/about-the-games/the-open – read all about the open and what it is all about.
Last years 2014 CF Games highlights.
MON January 12/15
COMP (hell week) – Cycle 03
WARM-UP –
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
– 3 rounds of: 10 kips on bar, 10 strict pull-ups, 10 push-ups, 10 prisoner squats (this should still be a warm-up, so make it easy and practice good movement mechanics)
WOD –
Level 3 – SPORT
A. Power clean + hang clean + clean pull 4(77.5%x1+1+1)
**In Class
A. AMRAP in 22 min of:
– 11 75/115# Power snatch
– 2 rope climbs
– 19 push-ups
Level 2 – FITNESS
A. Power clean + hang clean + clean pull 4(77.5%x1+1+1)
**In Class
A. AMRAP in 22 min of:
– 11 65/95# Power snatch
– 2 rope climbs or 3 ½ rope climbs
– 19 push-ups
Level 1- HEALTH
A. AMRAP in 22 min of:
– 11 45/65# Power snatch or Snatch deadlifts @ 65/95#
– 3 half rope climbs or 4 lying rope climbs
– 19 push-ups
TUES January 13/15
COMP (hell week) – Cycle 03
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
– 3 rounds of: 10 kips on bar, 10 strict pull-ups, 10 push-ups, 10 prisoner squats (this should still be a warm-up, so make it easy and practice good movement mechanics)
WOD –
Level 3 – SPORT
A. Snatch – build to 90% in singles
B. Deadlift 4×4
**In Class
A. Thrusters 5 x 1 – build
B. “Amanda”
9-7-5 for time of:
– MU’s
– 95/135# Snatches
Level 2 – FITNESS
Rest Day
Level 1- HEALTH
A. Thrusters 5 x 1 – build to heavy load
B. “Amanda”
9-7-5 for time of:
– MU’s
– 95/135# Snatches
WED January 14/15
COMP (hell week) – Cycle 03
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
– 3 rounds of: 10 kips on bar, 10 strict pull-ups, 10 push-ups, 10 prisoner squats (this should still be a warm-up, so make it easy and practice good movement mechanics)
WOD –
Level 3 – SPORT
Rest Day
Level 1+2 – Health + Fitness
A. Jerk 8×2 – every min @ light weight (60%)
B. Snatch deadlift 4×3 @ 100% or heavy load
C. Complete every 2 min x 6 rounds:
– 20sec T2B
– 20sec push-ups
**Record total reps completed
THURS January 15/15
COMP (hell week) – Cycle 03
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
– 3 rounds of: 10 kips on bar, 10 strict pull-ups, 10 push-ups, 10 prisoner squats (this should still be a warm-up, so make it easy and practice good movement mechanics)
WOD –
Level 3 – SPORT
A. Snatch 4(82.5%x2)
B. Clean and Jerk 4(82.5%x2)
**In Class
A. For time:
– Row 1500m
– 50 HSPU’s
– 50 12/16kg double KB thrusters
Level 2 – FITNESS
A. Snatch 4(82.5%x2)
B. Clean and Jerk 4(82.5%x2)
**In Class
A. For time:
– Row 1500m
– 50 HSPU’s
– 50 12/16kg double KB thrusters
Level 1- HEALTH
A. For time:
– Row 1500m
– 50 HSPU’s
– 50 12/16kg double KB thrusters
FRI January 16/15
COMP (hell week) – Cycle 03
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
– 3 rounds of: 10 kips on bar, 10 strict pull-ups, 10 push-ups, 10 prisoner squats (this should still be a warm-up, so make it easy and practice good movement mechanics)
WOD –
Level 3 – SPORT
A. Snatch balance 3×3 – moderate
B. Front squat + jerk 4(72.5%x2+1)
C. Press 5×1 – heavy across
**In Class
A. “DON”
– 66 deadlifts 70/110# deadlifts
– 66 24” box jumps
– 66 KBS 16/24kg
– 66 KTE
– 66 45/55# Thrusters
– 66 wall ball @ 14/20#
– 66 burpees
– 66 DU’s
Time cap 33 min (get as far as you can)
Level 2 – FITNESS
A. Snatch balance 3×3 – moderate
B. Front squat + jerk 3(72.5%x2+1)
C. Press 4×1 – heavy across
**In Class
A. “DON”
– 66 deadlifts 70/110# deadlifts
– 66 24” box jumps
– 66 KBS 16/24kg
– 66 KTE
– 66 45/55# Thrusters
– 66 wall ball @ 14/20#
– 66 burpees
– 66 DU’s
Time cap 33 min (get as far as you can)
Level 1- HEALTH
A. “DON”
– 44 deadlifts 65/95# deadlifts
– 44 24” box jumps
– 44 KBS 12/16kg
– 44 KTE
– 44 35/45# Thrusters
– 44 wall ball @ 14/20#
– 44 burpees
– 44 DU’s
Time cap 33 min (get as far as you can)
SAT January 17/15
COMP (hell week) – Cycle 03
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
– 3 rounds of: 10 kips on bar, 10 strict pull-ups, 10 push-ups, 10 prisoner squats (this should still be a warm-up, so make it easy and practice good movement mechanics)
WOD –
Level 3 – SPORT
A. 20 strict L-pull-ups for time
**In Class
A. Stone shouldering – doubles to heavy load in 15 min
B. Rotate in groups of 3:
– 6 heavy one arm DB overhead (one arm or alternating)
– Standing arm over arm sled pull – length of rope @ heavy load
– Over shoulder sled pull 2 gym length
Rotate through partners for 18 minutes for AMRAP
Level 1+2 – Health + Fitness
A. Stone shouldering – build to heavy 2-4 reps in 15 min
B. Rotate in groups of 3:
– 6 heavy one arm DB overhead (one arm or alternating)
– Standing arm over arm sled pull – length of rope @ heavy load
– Over shoulder sled pull 2 gym length
Rotate through partners for 18 minutes for AMRAP
SUN January 18/15
COMP (hell week) – Cycle 03
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
– 3 rounds of: 10 kips on bar, 10 strict pull-ups, 10 push-ups, 10 prisoner squats (this should still be a warm-up, so make it easy and practice good movement mechanics)
WOD –
Level 3 – SPORT
Rest Day
Level 1+2 – Health + Fitness
A. Empty bar work – high hang power snatch + high hang snatch + hang power snatch + hang snatch + low hang power snatch + low hang snatch + power snatch + snatch 5x1each (warm-up/tech work)
B. Work to heavy load in 20 min:
– Hang Power snatch + low hang power snatch + power snatch + low hang snatch 1+1+1+1
C. Every min on the min – alternating push-ups and pull-ups (choose a number of reps fro each you think you can sustain across 8 rounds)
Level 3 – SPORT
Rest Day
Level 1+2 – Health + Fitness
A. Empty bar work – high hang power snatch + high hang snatch + hang power snatch + hang snatch + low hang power snatch + low hang snatch + power snatch + snatch 5x1each (warm-up/tech work)
B. Work to heavy load in 20 min:
– Hang Power snatch + low hang power snatch + power snatch + low hang snatch 1+1+1+1
C. Every min on the min – alternating push-ups and pull-ups (choose a number of reps fro each you think you can sustain across 8 rounds)
**16 min total
