Friday 31JAN2014

Mobilize


Skill

15 Deadhang PU
50 DU
20 HSPU


Strength

Back Squat

8 @ 75%
5 @ 80%
3 @ 85%
3 @ 90%


WOD

3 RFT

15 Burpee BJ
20 TTB
25 Wall Balls

Wednesday 29Jan14

Mobilize

Tree has been cleared. Will attempt inside pending water conditions.

Skill

15 pistols
15 HSPU or handstand holds
25 v ups

WOD

AMRAP 20 minutes

Run 400 meters
Max Pull ups

Monday 27Jan14

Mobilize

Workout will be at 0600 and after STAN


BBG

1) 10 min to work to a max 2-Position Snatch (1. hi-hang – shoulders even with or slightly behind bar, bar in contact with pelvis, 2. hang – just above knee).

2) EMOM for 5:00 – 1 2-Position Snatch @ 90% of max from #1.

Strength/Skill

1a) 3XME C2B Pull-ups – rest 2:00
1b) 3X20 (steps) Front Rack Walking Lunges – heaviest possible with continuous stride (no stopping to gather feet), rest 2:00

Conditioning

“Karen”

150 Wall Balls 20/14#

For time.

Friday 24Jan14

Mobilize

Run 5k

No coach this morning.  Run PT route twice

Wednesday 22JAN14

Mobilize

Workout will be at 0600 and 1300

BBG

10 minutes to establish a 1RM Power Snatch.

Strength

10 minutes to establish a 1RM Push Press.

Conditioning

“Amanda”

Compare to 131025.

9-7-5 of:

Muscle-Ups
Snatches (full) 135/95#

For time.

Courtesy The Outlaw Way

Tuesday 21JAN14

Mobilize

Workout will be at 1300 - Register for the Open!!

BBG

7X1 Mid-Hang Clean + Jerk @ 80% – rest 60-90 sec. (Do not go above 80%)

Strength/Skill

1a) 4X5 Strict Ring Dips – with a­ 5 sec pause at top of every dip, rest 90 sec.
1b) Back Squat: 4X5@75% quick up and down with no pause every set, rest 90 sec.

Conditioning

20 min AMRAP of:

20 KBS 24/16kg
10 KB Push Press (left) 24/16kg
10 KB Push Press (right) 24/16kg
Row 500m

*Again, settle into a good pace early and try not to deviate from round to round. Please note round times.

Courtesy The Outlaw Way

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Monday 20JAN14

Mobilize

Sign up for Crossfit Games Open here  http://games.crossfit.com/

Use Big Wave CrossFit as your affiliate and I have completed  judging course.

Workout will be at noon

BBG

7X1 Mid-Hang Snatches @ 80% – rest 60-90 sec. (Do not go above 80%)

Strength/Skill

1a) 3X5 less C2B Pull-ups than each set from 140106 – rest 60 sec.
1b) 3X20 (steps) Front Rack Walking Lunges (use axle bar if possible) @ 80% of heaviest load from140113 – continuous stride (no stopping to gather feet), rest 60 sec.

Conditioning

8 minute AMRAP of:

50 Double-Unders
20 UB Wall Balls 20/14#
10 UB TTB

*The goal is to move calmly through the entire 8:00 without significant deviation of pace, and with smooth UB reps. If you can maintain a quick pace throughout all rounds then start fast. If not, choose a pace that will allow for minimum variance in intervals.

Courtesy of The Outlaw Way

Friday 17JAN14

Mobilize

Workout will be at 0600 and 1300

BBG

1) 8:00 to work to a 1rm Power Clean & Jerk (stay within the time limit – no more than 4-5 attempts).
2) Every 30 seconds for 3:00 – 1 Power Clean & Jerk @ 80% of max from #1.

Strength/Skill

1a) Back Squat: 4X8@80%, quick up and down with no pause every set, rest 90 sec.

1b) 4X30 sec. ME Deficit HSPU 6/4″ – rest 90 sec.

Conditioning

For time:

400m Sandbag Run 60/40# (45/25# plate may be used if you do not have a sandbag)
35 Thrusters 45/35#
21 C2B Pull-ups
21 Thrusters 95/65#
21 C2B Pull-ups
9 Thrusters 135/95#
400m Sandbag Run 60/40# (45/25# plate may be used if you do not have a sandbag)

*Only one bar may be used. Stage all plates needed for weight changes before beginning.

Thursday 16JAN14

Rest Day

Wednesday 15JAN14

Mobilize

Workout will be a 0600, 0900, and 1300

BBG

1) 8:00 to work to a 1rm Power Snatch (stay within the time limit – no more than 4-5 attempts).
2) Every 30 seconds for 3:00 – 1 Power Snatch @ 80% of max from #1.

Strength

1a) 3X1 Strict Press + 7 Push Press – heaviest possible, rest 90 sec.
1b) 3X8 Kang Squats – medium load (slightly heavier than last week) – be perfect with every rep, rest 90 sec. DEMO VIDEO

Conditioning

30 Muscle-Ups for time.

If you don't have MU then

3 Rounds for Time

10 C2B PU

10 Ring Dips

10 T2B

Tuesday 14JAN14

Mobilize

Workout will be at 1100

BBG

1) 12 minute to establish a 3-Position Clean (Mid-Hang – half way down the thigh, Hang – just above the knee, Low Hang – 2″ from the floor) + Jerk.
2) EMOM for 5 minutes: 1 3-Position Clean + 1 Jerk @ 85% of max from #1.

Strength/Skill

1a) 4XME Kipping Ring Dips ­ 5 sec pause at top of dip every 5 reps, rest 90 sec.
1b) Back Squat: 4X8@75% quick up and down with no pause every set, rest 90 sec.

Conditioning

7 rounds of:

Row 250m
14 Wall Balls 20/14#
7 Power Snatches 115/75#

Rest 1:1

Every round should be all out on every movement. All WB are meant to be UB.

Courtesy of The Outlaw Way

Monday 13JAN2014

Mobilize

Workouts at 0600 and 1100

BBG

1) 12 minute to establish a 3-Position Snatch (Mid-Hang – half way down the thigh, Hang – just above the knee, Low Hang – 2″ from the floor).
2) EMOM for 5 minutes: 1 3-Position @ 85% of max double from #1.

Strength/Skill

1a) 3XME UB C2B Pull-ups with 1 Tempo Strict Pull-up (stop all swinging – 3 counts up, 3 count pause with chin over bar, 3 counts down – then begin C2B again) every 5 reps – rest 90 sec.
1b) 3X20 (steps) Front Rack Walking Lunges (use axle bar if possible) – begin at heaviest load from 131230 and try to go up each set with continuous stride (no stopping to gather feet), rest 90 sec.

Conditioning

This is not a misprint. It is a repeat of 140106 with a different rep scheme. Enjoy.

10 minutes to complete-

4 rounds of:

15 Shoulder to Overhead 135/95#
15 TTB
50 Double-Unders

With the remainder of the 10 minutes-

AMRAP of:

Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.)

*Score is total reps of Burpees

Courtesy The Outlaw Way

Friday 10JAN2014

Mobilize

Workouts will be at 0600 and 1300

BBG

1) 8:00 to work to a 3rm Power Clean & Push Jerk (1 CL & 1 PJ for 3 reps, touch & go reps – stay within the allotted time)
2) 1XME T&G Power Cleans & Push Jerks @ 85% of max from #1

Strength/Skill

There are four sets of 1a and three sets of 1b. Alternate sets as usual, but you will finish on the fourth set of 1a.

1a) Back Squat: 1X8@80%, 1X5@85%, 2X3@90%, quick up and down with no pause every set, rest 90 sec.

1b) 3X6 Strict + ME UB Kipping Deficit HSPU 6/4″ – rest 90 sec.

Note: If you cannot do strict reps from a deficit, then do not use a deficit for any reps. Strict reps may be broken, but ME UB Kipping sets must start immediately after the final strict rep, without coming off the wall.

Conditioning

Run 1.5 Mile 

EMOM for 5 minutes – 15 6″ Target Burpees AFAP (as fast as possible)

Sprint 800 M

This is one continuous piece. DO NOT break pace on 1.5 Mile Run, and do not pace Burpees – each round should be AFAP. Begin the 800M Run after resting the remainder of the final Burpee minute interval.

Courtesy The Outlaw Way

Wednesday 08JAN14

Mobilize

BBG

3RM OHS

Strength/Skill

1a) 4XME UB (see note) Ring Dips with 3 second static hold above rings every rep (make sure this is 3 full seconds) – rest 90 sec.

Note: If you cannot perform at least 5 UB reps, then perform 6 reps anyhow (with 3 sec hold) every set.

1b) Back Squat: 1X8@80%, 2X5@85%, 1X3@90%­ quick up and down with no pause every set, rest 90 sec.

Conditioning

7 rounds of:

1:00 ME Wall Balls
0:20 ME Step Down Box Jumps 24/20″
0:40 Rest

Courtesy The Outlaw Way

Monday 06JAN2014

Mobilize

Workout will be at 0600

Strength/Skill

1a) 3XME UB C2B Pull-ups – rest 90 sec.
1b) 3X20 (steps) Front Rack Walking Lunges (use axle bar if possible) – begin at heaviest load from 131230 and try to go up each set with continuous stride (no stopping to gather feet), rest 90 sec.

Conditioning

10 minutes to complete-

4 rounds of:

10 Shoulder to Overhead 135/95#
20 TTB
50 Double-Unders

With the remainder of the 10 minutes-

AMRAP of:

Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.)

Courtesy of The Outlaw Way

Friday 03JAN14

Mobilize

Workout will be at 0930

BBG

1) 8:00 to work to a 2rm Power Clean & Push Jerk (1 CL & 1 PJ for 2 reps, touch & go reps – stay within the allotted time)
2) 3XME T&G Power Cleans & Push Jerks @ 80% of max from #1 – rest as needed

Strength/Skill

1a) Back Squat: 1X8@70%, 1X8@75%, 1X5@80%, 1X5@85% ­ quick up and down with no pause every set, rest 90 sec.

1b) 4X10 UB Max Deficit HSPU (largest deficit to complete 10 UB reps) – rest 90 sec.

Conditioning

For time (rest is mandatory and should be exact):

30 UB Wall Balls 20/14#
Rest 2:1
20 UB Wall Balls 20/14#
Rest 2:1
50 6″ Target Burpees
No rest
20 UB Wall Balls 20/14#
Rest 2:1
30 UB Wall Balls 20/14#

Courtesy The Outlaw Way