February 2016
Tue March 1, 2016
A. Skill and technique work on Pistols and Hang Power Snatch
B. EMOM x 12 min (alternate movements):
8-10 reps Pistols (4-5 per leg)
4-5 reps of Hang Power Snatch
C. Skill and technique work on kipping for TTB / KTE and Wall-Balls
D. EMOM x 12 min (alternate movements)
8-10 reps TTB / KTE (fluid kipping motion)
8-10 reps Wall-Balls
A. Power cleans – Work up to heavy double (NOT TOUCH AND GO)
B. Weighted Ring Dips – Reps 10-8-6-4-2 (increasing load)
C. For Time:
Row 500m/400m (male/female) + 30 power snatch (95/65 lbs)
D. Run 400m “on the 3 min mark” x 5 sets – Score is the SLOWEST 400m, so try to hit the same time on each interval (pacing)
A. AMRAP 3 min (rest 2 min) x 3 sets:
Run 200m
12 Burpee Deadlifts with KB’s (pushup + DL)
Max reps Sit-ups in remaining time
After all three sets, rest 7 min (until 20:00 mark)
B. AMRAP 3 min (rest 2 min) x 3 sets
Run 200m
20 Box Jumps / Step-ups
Plank hold for remainder of time
Mon Feb 29, 2016
Rep Scheme for Fitness and Bodybuilding Strength Program:
Novice/Intermediate - Reps of 12-9-6-6 (increasing weight, with sets of 6 at same load)
Advanced – Reps 12-9-6-3 (increasing weight to heavy triple)
***For paired exercises (A1/A2), alternate sets back and forth, resting as needed
A1. Pull-ups / Assisted Pull-ups
A2. Overhead Press
B. Front Squats
C1. Bent-over BB Rows
C2. Bench Press
Strength work only – No conditioning work on the heels of the 16.1 long met-con:
Same movements as Fitness, but different rep scheme
All movements are 5x5, increasing weight each set to top set of 5 reps
A1. Strict Pull-ups
A2. Overhead Press
B. Front or Back Squats
C1. Bent-over BB Rows
C2. Bench Press
A1. Pull-ups / Ring Rows
A2. Dips / Push-ups
B1. Hang Snatch High Pulls (pull to underneath chin)
B2. Squat (choice of Back or Front Squat)
EMOM x 8 min (alternating movements x 4 sets each):
C1. Curls
C2. Strict Overhead press
Sat Feb 27, 2016
Check out the Open strategy blog for 16.1
http://www.sandiegoathletics.com/crossfit/crossfit-open-wod-161-strategy
There are two options for training today
1. Complete Open Workout 16.1
2. If you already completed 16.1, see option #2 below
-------------------
OPTION #1
Open WOD 16.1 - AMRAP 20 min:
***Note, if you are REGISTERED for the Open, complete lunges as 25-feet, as opposed to 8 reps
IF PERFORMING WORKOUT "AS RX" AND REGISTERED FOR THE OPEN, MAY NEED TO SIGN UP FOR HEAT TIMES, DEPENDING ON ATTENDANCE AT EACH CLASS
8 Overhead Lunge Steps (4 per leg, alternating) 95/65
8 Bar-Facing Burpees
8 Overhead Lunge Steps (4 per leg, alternating) 95/65
8 CTB Pull-ups
OPTION #2
AMRAP 20 min:
Run 400m
20 Russian KBS (in back room by door)
20 Abmat Sit-ups (in back room by door)
Fri Feb 26, 2016
Check out the strategy guide for the workout today
http://sandiegoathletics.com/crossfit/crossfit-open-wod-161-strategy
There are two options for training today
1. Complete Open Workout 16.1
2. If completing workout 16.1 on Saturday, complete OPEN PREP WORK
See "CrossFit" workout for the OPEN PREP WORK
Open WOD 16.1 - AMRAP 20 min:
***Note, if you are REGISTERED for the Open, complete lunges as 25-feet, as opposed to 8 reps
8 Overhead Lunge Steps (4 per leg, alternating) 95/65
8 Bar-Facing Burpees
8 Overhead Lunge Steps (4 per leg, alternating) 95/65
8 CTB Pull-ups
There are two options for training today
1. Complete Open Workout 16.1
2. If completing workout 16.1 on Saturday, complete OPEN PREP WORK
See "Fitness" workout for the Open 16.1 workout
OPEN PREP WORK SKILL SESSION
A. Mobility work with focus on shoulders, hips
B. Row 500m slow, then 4 intervals of 8-10 strokes as hard as possible (rest 10-15 sec between)
C. 2 Rounds of:
20-25 band pull aparts
10-15 scap pull-ups
10 Samson stretch steps
D. Sit in the bottom position of OHS with empty bar locked out overhead for 2-3 sets of 45-60 seconds
***Try to narrow your grip on each set
E. Complete one round every 2 minutes for 4-5 sets:
8 Overhead Lunge steps
4 Bar-Facing Burpees
CTB Pull-ups x 1/4 of max reps unbroken
Thur Feb 25, 2016
Fitness and Bodybuilding:
With Partner:
Reps 10-9-8-7-6-5-4-3-2-1 for each exercise
Partner 1 performs 10 reps (partner 2 rests)
Partner 2 performs 10 reps (partner 1 rests)
Then Partner 1 performs 9 reps (partner 2 rests)
Then partner 2 performs 9 reps (partner 1 rests)
Etc… until each has completed the set of 1 rep, and move on to the next exercise
A. Shuttle Run (1 pole, 2 poles, 3 poles)
***Just for Shuttle Runs, partners alternate sets, one partner performs 10, other partner performs 9, then first partner does 8, and second partner does 7 etc...
B. Reverse Burpees (“Deck Squats”) - https://www.youtube.com/watch?v=4AO6ZUiQnzs
C. Goblet Thrusters (with KB)
REST DAY
See FITNESS workout
A. Find and practice perfect split stance
*Jump/land drills (weightless, PVC Pipe, empty barbell)
*Focus on torso being vertical
*weight evenly distributed front/back foot
*Back leg weight on toes, slight bend in leg
B. Split stance Strict Press
Work to heavy triple
C. Jerk Balance – Only front foot moves (see video)
https://www.youtube.com/watch?v=2uSBT7csXgU
D. Work to challenging weight for complex:
Push Press
Push Jerk (focus on catch it locked out!)
Split Jerk
E. Time Permitting – Continue to work up in weight doing just SPLIT JERK
*Work to perfect form single – Only increase weight when all aspects of movement pattern are as they should be if you were making an instructional video for others to learn from
Wed Feb 24, 2016
A. AMRAP 5 min (rest 3 min) x 2 sets:
3 Hang Power cleans
6 Box Jumps / Step-ups
9 Deadlifts (same weight as hang cleans)
Rest 7 min (till 20:00 mark)
B. AMRAP 5 min (rest 3 min) x 2 sets:
3 Front Rack Lunges per leg (same weight as hang cleans)
6 Burpees
18 Double-unders / 36 single-unders
A. AMRAP 30 Min:
Row 5000m / Run 5K / Assault Bike 7.5 miles
Use remaining time to find 1 RM Snatch
***Warm-up the snatch BEFORE starting the “buy-in”
B. Rest as needed, and then - AMRAP 6 Min:
Ascending ladder 3-6-9-12-15-18 etc…
OHS – 120/80 lbs
CTB Pull-ups
A1. Bent-over Row
A2. Bench Press (Flat, Inc)
B1. Hang Power Cleans
B2. DB Bench (Inc, Flat)
EMOM x 8 min (alternate movements x 4 sets each):
C1. Split Squats (low reps)
C2. Strict HSPU (Scale as HS Hold or Box HSPU)
Tue Feb 23, 2016
A. Technique work on Kipping HSPU and Kipping Pull-ups
B. EMOM x 12 min (alternating movements):
Choose number of Kipping HSPU
Choose number of Pull-ups (use band assistance instead of Ring Rows)
C. Technique work on Kipping TTB/KTE and Kipping Dips
D. EMOM x 12 min (alternating movements):
Choose number of Kipping TTB / KTE
Choose number of Kipping Dips (use band assistance as opposed to subbing push-ups)
A. Power clean – 5-4-3-2-1 (touch and go)
B. AMRAP 12 Min:
9 Deadlifts – 165/110 lbs
9 Box jumps – 24/20’’
9 TTB
C. 4 Rounds:
12 kipping HSPU (use open standard markings if poss)
12 Ring Dips
12 Front rack Lunges – 135/95 lbs
A. AMRAP 5 min (rest 3 min) x 2 sets:
Run 400m
15 Box Jumps
10 Burpee Pull-ups
Max Double-unders / single unders in remaining time
B. AMRAP 5 min (rest 3 min) x 2 sets:
Run 400m
15 Wall-Balls
15 KBS
Max Double-unders / single unders in remaining time
C. Mobility cycle
Mon Feb 22, 2016
A1. Pull-ups / Assisted Pull-ups (Rings or bar)
A2. Overhead Press
B. Front Squats
C1. Bent-over BB Rows
C2. Bench Press
A. Back Squat – 5-4-3-2-1 (final single should be about 90-93%)
B. AMRAP 10 min:
40 Bar-Facing Burpees
30 Power snatch – 135/95 lbs
20 Muscle-ups
C. 2 rounds:
100 Double-unders
40 Wall-Balls – 20/14 lbs to 10/9 ft
A1. Pull-ups / Ring Rows
A2. Dips / Push-ups
B1. Hang Snatch High Pulls (pull to underneath chin)
B2. Squat (choice of Back or Front Squat)
EMOM x 8 min (alternating movements x 4 sets each):
C1. Curls
C2. Strict Overhead press
Sat Feb 20, 2016
Fitness/Bodybuilding:
A. Hang Power Snatch – Technique work, then 5 sets of 3, increasing weight each time 3 reps are completed with proper form
B. Snatch-Grip RDL – Reps 3 x 8-10 (increasing weight)
C. 3 Rounds:
Complete 1 min at each station
(athletes all start at different stations and rotate through as needed)
Double-unders / single-unders
Burpee Pull-ups
Wall-climbs
Goblet Squats
A. Work to heavy weight for complex:
Snatch High Pull
Power Snatch
Hang Squat Snatch
2 Snatch Balance
B. AMRAP 6 min:
2 Burpees
2 OHS (120/80)
4 Burpees
4 OHS
6 Burpees
6 OHS
Etc… as high as possible
Rest 4 min
C. 2 Rounds For Time:
100m Farmers Walk (100/70) *Halfway up alley and back)
30 Wall-Balls
30 CTB Pull-ups
30m HS Walk
Fri Feb 19, 2016
CrossFit and Fitness will share a workout on Fridays starting today, and continuing throughout the CrossFit Games Open.
Get signed up and join in on all the fun. Even if you aren't an avid CrossFitter, the Fitness program has prepared you just fine! There is also a scaled division so those that still struggle with the more advanced movements can participate. All of the workouts will compose the gym programming on Fridays starting Friday Feb 26th!!
Fitness/CrossFit:
A. Practice movement of Muscle-up into forward roll as most advanced version of movement. Steps to achieve consist of:
Stability at top of rings
Stability at bottom of rings
Forward roll out of bottom of ring dip, catching with feet on ground
Same as above, but with assistance from coach into subsequent catch position
Then perform forward roll into catch position without assistance
Then attempt Muscle-up with forward roll out of rep
Finally, for ADV athletes, complete muscle-up and forward roll into the catch position
B. 5-10 minutes - TWO OPTIONS:
ADV Athletes – Focus on practicing muscle-up technique
All others work on proper movement of Muscle-up Transitions variations
C. Thrusters (from ground) – Work Quickly up to moderate weight triple
D. AMRAP 15 min:
6/4 (male/female) Muscle-ups (or transitions)
8 Thrusters
12 TTB / KTE
6 Rounds of 5 Reps of each movement @ 85% of the 6-rep weight from Mon and Wed
***Rest as needed between movements to ensure quality reps
Hang Snatch High Pulls
Overhead Press
Squats
Pull-ups / Rows