Sat March 19, 2016
Check out the Open PREP strategy guide
http://sandiegoathletics.com/crossfit/crossfit-open-wod-164-strategy
There are two options for training today
1. Complete Open Workout 16.4
2. If you already completed OPEN workout, see Option #2 below
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Option #1 - Open WOD 16.4 - AMRAP 13 min:
55 Deadlifts (225/155)
55 Wall-Balls (20/14)
55 Cal Row
55 HSPU (to standard)
Option #2 - AMRAP 18 min:
16 Burpees
Run 200m
16 KBS
Run 200m
16 Box Jumps / Step-ups
Run 200m
Fri March 18, 2016
Check out the Open PREP strategy guide
http://sandiegoathletics.com/crossfit/crossfit-open-wod-164-strategy
There are two options for training today
1. Complete Open Workout 16.4
2. If completing workout 16.4 on Saturday, complete OPEN PREP WORK
See "CrossFit" workout for the OPEN PREP WORK
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Open WOD 16.4 - AMRAP 13 min:
55 Deadlifts (225/155)
55 Wall-Balls (20/14)
55 Cal Row
55 HSPU (to standard)
OPEN PREP SKILL WORK:
A. 2 sets of Running - same protocol for both (Rest 4 min between)
Run 800m - pick up pace every 200m just a little bit. By the end, try to find your comfort zone pace which you could sustain for 13 minutes
B. Mobility cycle
Foam Roll
Lax Ball
Band Pull-aparts
Inch-worms
Low back dynamic movement/stretch
Hips dynamic movements/stretch
C. 3 Rounds - EMOM x 9 min (alternate movements each):
***Set standard for HSPU, and work with a partner to watch for good reps
8 Deadlifts (135/95)
8 Wall-Balls
4 HSPU (to standard)
D. Complete TWO rounds, resting 2 minutes between each
5 DL (225/155) + 5 WB + 5 cal Row + 3-5 HSPU
6 Rounds of 5 reps at 85-90% of weight for 6-rep set from Mon and Wed
Bench Press
Pull-ups
DB Overhead Press
Lunges / Split Squats
Thur March 17, 2016
Fitness and Bodybuilding:
With Partner:
A. AMRAP 5 min – Push-ups
(teammates alternate reps as desired, one partner works at a time)
Rest 5 min (till 10:00 mark)
B. AMRAP 15 min:
Run 400m (alternate 200m runs)
20 DB Snatches (alternate 10 reps each)
20 Wall-Balls (alternate sets of 10 reps each)
Rest 5 min (till 30:00)
C. AMRAP 5 min – Toes to Bar / Knees to elbows
(teammates alternate reps as desired, one partner works at a time)
REST DAY
A. Practice and instruction on technique and movement pattern for One-Arm DB Snatch
B. Work up to heaviest weight in which you can complete 10 reps in 30 seconds or less, alternating arms on every rep. Each time you complete a set, rest 2-3 min (till HR returns to normal), and then try another set at a heavier weight (muscle or power snatch)
C. Practice and instruction on technique and movement pattern for Squat Clean Thruster
D. Work to challenging weight for ONE PERFECT REP of Squat Clean Thruster
E. EMOM x 8 min – 1 Rep Squat Clean thruster @ 80-85% of weight from part A
F. Time Permitting – Weighted Plank for 30-45 seconds x 3 sets (rest as needed b/w sets)
Wed March 16, 2016
Fitness and CrossFit:
A. Front Squats – 2, 2, 1, 1 (increase weight each set to tough single)
B. EMOM x 8 min – Clean complex @ 75-80% max clean
Based on proficiency, choose from options:
1. (Hang) Power clean + Hang Power clean + Front Squat
2. Hang Power Clean + Hang Squat Clean
3. Power Clean + Hang Squat Clean
C. AMRAP 10 min:
1 Power clean (same weight as part B)
2 Burpee Box Jumps
3 Strict HSPU
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
C2. Strict HSPU (Scale as HS Hold or Box HSPU)
