Saturday 140201

-Olympic Lifting-

A. Snatch, 80%x1, 82%x1, 84%x1, 87%x1 (reps) x2 (sets), 84%x1, 82%x1, rest as needed 

B. Clean & Jerk, 80%x1, 82%x1, 84%x1, 87%x1 (reps) x2 (sets), 84%x1, 82%x1, rest as needed

Both lifts are the squat variety. 

-Conditioning-

AMRAP in 20 minutes:

50 Wall Ball 20/14

50 Double unders

40 Box Jumps 24/20

40 Toes 2 Bar

30 C2B Pull ups

30 Burpees

20 Cleans 145/100

20 Jerks 145/100

10 Snatches 145/100

10 Muscle Ups

Post all results to comments. 

Friday 140131

-Olympic Lifting / Strength-

A. Snatch, 75%x2 (reps) x2 (sets), 80%x1 (reps) x3 (sets), rest 90 sec

B. High-bar back squat, 85%x4 (reps) x5 (sets), rest 2 min

-Conditioning-

Ten rounds for time:
10 Toes 2 Bar
10 Games Style Box Jumps, 24"/20"

Make it burn. Try and go unbroken on toes to bar.

Post all results to comments.

Thursday 140130

Rest and Recovery Day

Focus on getting the shoulders back to normal. Spend some time on the mobilizing the hip flexors and increasing leg external rotation range of motion.

Wednesday 140129

-Olympic Lifting-

A. Clean & Jerk, 75%x2 (reps) x2 (sets), 80%x1 (reps) x3 (sets), rest 90 sec

B. Front squat, 87%x3 (reps) x5 (sets), rest 2 min

-Conditioning-

Two rounds for time:
30 Double Unders
15 Power Snatch, 75#/55#

Rest 2 minutes. Complete for 7 cycles.

Post results to comments.

Tuesday 140128

-Olympic Lifting-

A. Clean off blocks (bar set just above the knee cap), 73%x3-3-2-2 reps, rest 75 seconds

-Work Capacity Interval-

Three rounds of:
C1. Barbell Walking Lunges (front rack), x10 reps
Rest 1 minute
C2. Max Effort Unbroken C2B Pull ups + Max Effort Unbroken Pull ups
Rest 1 minute
C3. Glute Ham Hip Extensions x15 reps
Rest 1 minute
C4. Strict Toes Through Rings, x10-20 reps
Rest 1 minute

Post all results to comments.

Monday 140127

-Olymoic Lifting / Strength-

A. Snatch off blocks (bar set at mid-thigh), 73%x3-3-2-2, rest 75 sec.

B. Jerk off blocks, 82%x2 (reps) x4 (sets), rest 1 min

C. High-bar back squat, 88%x3 (reps) x5 (sets), rest 2 min

-Conditioning-

Twenty rounds:

Row 10 calories as fast as possible

Rest 2 to 1

Post all results to comments. 

Saturday 140125

-Conditioning-

Three rounds for time of:

55 foot Prowler Push, 5 trips

12 Overhead Squats, 135/95

5 Box Jumps, 30/24

134/95 for prowler weight. 

Time cap is 8 minutes. Better push it. 

Post time to comments. 

Friday 140124

-Interval Training-

EMOM for 10 minutes of:
Odd Minutes - Row 200 meters
Even Minutes - 10 Rower Over Burpees

Rest 3 minutes

Three rounds, each for time, of:
40 Unbroken Wall Balls, 20#/14# to 10 feet
Rest 2 minutes

Rest 4 minutes

Four rounds, each for time, of:
50#/35# Alternating DB Snatches, 20 reps
20 Games Style Box Jumps, 24#/20#
Rest 90 seconds

Rest 5 minutes

Five rounds, each for time, of:
5 Back Squats, 325#/225#
5 Weighted Kipping Pull ups, 55#/20-30#
Rest 1 minute

Post all results to comments.

Thursday140123

Rest and Recovery Day

Take a day off and do something that will aid in recovery. Some light aerobic work, some dedicated ab work, some pvc pipe rolling, stretching, etc.

Wednesday 140122

-Strength-

Narrow Grip Bench Press 2-2-2-2-2-2-2 reps

Place index finger on the smooth. Complete on a 3-4 minute clock. Sets are progressive.

-Gymnastics' Strength-

Three rounds of:
10 Strict Handstand Push ups
15 Strict Ring Dips
20 Strict Push ups
45 Strict Pull ups

Scale as needed but the strict movements must remain honest.

Post all results to comments.

Tuesday 140121

-Strength-

EMOM - 15 minutes
185/125 Squat Clean Thruster, 2 reps

-Conditioning-

For time:
30 Bar Muscle ups

If you do not have bar muscle ups, you will set a pair of rings so that the bottom is at eye level for guys and mouth level for ladies and complete 30 jumping ring muscle ups.

Post all results to comments.

Monday 140120

-Recovery Work-

One hour of mobility work. Spread it out however you'd like but it must be dedicated. Don't give it second rate citizenship just because it's not a workout. 

Ankles, shoulders, low back/hamstrings, hip flexors, wrists, it bands. 

-Conditioning-

Five rounds for consistent movement/output:

Row, 30 seconds

Rest 30 seconds

Jumping Jacks, 30 seconds

Rest 30 seconds

Mountain Climbers, 30 seconds

Rest 30 seconds

30#/20# Ball Slams, 30 seconds

Rest 30 seconds

Post all results to comments. 

Saturday 140118

-Olympic Lifting-

A. Snatch, 80%x1, 82%x1, 84%x1, 87%x1, 84%x1, 82%x1, rest as needed

B. Clean & Jerk, 80%x1, 82%x1, 84%x1, 87%x1, 84%x1, 82%x1, rest as needed

-Conditioning-

50 Double Unders
25 Burpees to target 6" above reach
AMRAP in 1 minute: Snatch, 75#/45#

Rest 5 minutes

40 Double Unders
25 Burpees to target 6" above reach
AMRAP in 3 minutes: Snatch 135#/75#

Rest 5 minutes

30 Double Unders
25 Burpees to target 6" above reach
AMRAP in 5 minutes: Snatch 165#/100#

Rest 5 minutes

20 Double Unders
25 Burpees to target 6" above reach
210#/120# Snatch, 3 attempts (5 minute cap)

For this workout, the snatches are amrap up to 30 reps. If you reach 30, you may rest the remainder of your allotted time cap. Snatches can be squat or power.

Post results to comments.

Competitors usually get together on Saturday mornings before classes. If you would like to join us, please do so. You are more than welcome and the more the merrier. For this Saturday, doors open at 7 am and we hope to be started with Olympic lifting no later than 7:30. Feedback is provided but one should come prepared with what weights they will use/scale to, etc. No sign up is required.

Friday 140117

-Olympic Lifting / Strength-

A. Snatch, 70%x3 (reps) x2 (sets), 75%x2 (reps) x3 (sets), rest 90 sec

B. High-bar back squat, 85%x4 (reps) x5 (sets), rest 2 min

-Conditioning-

For time:

100 Wall Balls, 20/14 (10')

75 Pull ups

50 DB Snatch, 60/45 (25 each, partition anyway)

25 Ring Dips (strict for guys)

50 Calories on Rower

75 Double Unders

100 Air Squats

Post all results to comments. 

Thursday 140116

Rest and Recovery Day

Spend a lot of time hitting those gnarly corners within the shoulders. Hip flexors as well. Get some good food in you and some extra rest if you can pull it off. Friday and Saturday will be tough.

Wednesday 140115

-Olympic Lifting / Strength-

A. Clean and Jerk, 70% x3 (reps) x3 (sets), 75% x2 (reps) x3 (sets), rest 90 seconds

B. Front Squat, 85% x4 (reps) x5 (sets), rest 2 minutes

-Skill Work-

Females practice bar muscle ups and/or ring muscle ups. Use bands where needed, for both. For the men, spend a little time on strict bar and/or ring muscle ups.

-Conditioning-

For time:
Walking Lunges, 60 steps
60 Box Jumps, 24 inch box

No pogo, no jump off, no step ups. Only jump on, stand up, step down.

Post all results to comments.

Tuesday 140114

-Olympic Lifting / Strength-

A. Clean off Blocks, 70% x3 (reps) x4 (sets), rest 75 seconds

With the bar resting on blocks, it should be at a height just above the knee cap. Focus on pushing the bar off the box and then solid contact at mid-thigh.

B. Push Press, 5 sets of 4 reps, heavier than last week, rest 60 seconds

-Capacity Circuit-

Three rounds of the following:
Front Rack Barbell Step ups, 20 inch box, heavier than last week (10 each leg)
Rest 30 seconds
ME Strict HSPU + ME Kipping HSPU (use ab mat and bumpers to the side)
Rest 30 seconds
15 Barbell Good Mornings, heavier than last week
Rest 30 seconds
15 Glute Ham Sit ups, heavier than last week
Rest 30 seconds

Ask questions through comments if you have any.

Post all results to comments.

******For the class workout, competitors use 235#/145# as well as C2B Pull ups*******

Monday 140113

-Olympic Lifting / Strength-

A. Snatch off blocks, 70%x3 (reps) x4 (sets), rest 75 sec.

While bar is resting on boxes, it should be at mid-thigh height. Pull into contact with hip and drop underneath.

B. Split Jerk off blocks, 78%x3 (reps) x3 (sets), 81%x3 (reps) x2 (sets), rest 1 min 

C. High-bar back squat, 86%x4 (reps) x5 (sets), rest 2 min

-Conditioning-

For time: 

3-6-9-12-15 Power Clean n Jerk, 135/95 

3-6-9-12-15 Toes 2 Bar 

**Go hard. Push to the uncomfortable place.

Post all results to comments.

Saturday 140111

-Olympic Lifting-

A. Snatch, 70%x2, 75%x2, 77%x1 (reps) x2 (sets), rest as needed

B. Clean & Jerk, 70%x2, 75%x2, 77%x1 (reps) x2 (sets), rest as needed

Rest as needed but not too long. Both lifts are full squats and the jerk is split. Unless otherwise noted, if you see the above lifts, you are to complete with squats and split jerk. 

There are 4 sets for the snatch and 4 sets for the cnj. Post to comments, any misses. 

Friday 140110

-Power/Strength-

A. 2-position full snatch, (floor, mid-thigh), 70% x5 sets, rest 60 sec b/w sets 

B. Snatch grip behind the neck push press, 5x5, heavy, rest 60 sec

C. High-bar back squat, 75%x3-3-3-2-2, rest 2-3 minutes b/w sets

-Conditioning-

Five rounds for time:

60 Double Unders

6 Muscle ups 

Muscle ups must be unbroken for each round or you must redo that round's double unders before being able to complete whatever muscle ups you had left in order to move onto the next round. 

Ladies, you must try and reach 30 dips in 5 rounds (rings win but go with straight bar if you have to). You only have 60 double unders separating each round and once your set of dips is broken, the round is over. If you do not reach 30 full ROM in 5 rounds, add another round but it must be preceded by 5 strict full perfect push ups. 

Post results to comments. 

Thursday 140109

Rest & Recovery Day

Work mobility and catch up on some CrossFit.com as well as Olympic lifting video.

Not a bad explanation if you can decipher.

Wednesday 140108

-Olympic Lifting/Strength-

A. 2-Position Squat Clean (floor, mid-thigh), 5 sets at 70%, Rest 1 minute b/w sets

B. Muscle Snatch, 4x4, heavyish, Rest 90 seconds b/w sets

C. Front Squat, 70% x3 (reps) x3 (sets), Rest 2 minutes b/w sets

-Conditioning-

Every 40 seconds until you miss or 10 rounds, whichever comes first:

15 Wall Balls, 20# to 10 feet/14# to 9 feet

Post all results to comments.

Tuesday 140107

-Olympic Lifting/Power-

A. Power Snatch, 70% x3 (reps) x5 (sets), rest 1 minute b/w sets

B. (Split) Jerk, 75% x3 (reps) x4 (sets), rest 1 minute b/w sets
Use jerk boxes if you have them

-Conditioning-

Complete three (3) rounds of the following sequence:

C1. Weighted Front Rack Barbell Step ups (20 inch box) x 10 reps
Rest 45 seconds
C2. Strict Handstand Push ups + Kipping Handstand Push ups x Max reps
Rest 45 seconds
C3. Barbell Good Mornings x 15 reps
Rest 45 seconds
C4. Glute-Ham Sit ups x 15 reps (add weight if possible)
Rest 45 seconds

Use a moderate load for the step ups and good mornings and not just the bar. For the handstand push ups, one set is starting out with strict and finishing with kipping, without coming off the wall (Use an ab mat inside of two blue bumpers, green bumpers if downtown).

Post all results to comments.

Monday 140106

-Olympic Lifting/Strength-

A. Power Clean, 70%x3(reps)x5(sets), rest 1 min b/w sets

B. Push Press, 3x5, build up to a moderate weight, rest 1 min b/w sets

C. High-bar Back Squat, 70%x3(reps)x2(sets), 75%x2(reps)x3(sets), rest 2 min b/w sets

-Interval Conditioning-

Complete the following couplet 3 times. Do each set at max effort…

AMRAP in 3 minutes:

15 Hang Power Snatch (from below knee), 75/55 

15 Box Jumps, 24/20 (games style jumps only)

Rest a full 10 minutes, each time. Do not cut short on the rest. Use this time to mobilize, light rowing, refuel. 

Post all results to comments.

Saturday 140104

No competitor work.

Friday 140103

-Strength-

Within a 2 minute time period, find the heaviest load you can back squat. 

Warm up before the 2 minutes starts is only allowed with a barbell up to 95/65 pounds. You can start the workout with 95/65 on the bar as well.

Post results to comments.

Thursday 140102

-Gymnastics-

Every minute on the minute, for 10 minutes:

Odd Minutes: 8-15 Chest to Bar Pull ups

Even Minutes: 40 Double Unders

-Conditioning-

Sprint "Air Force"

For time:

10 Thrusters

10 Sumo Dead-lift High Pulls

10 Push Jerks

10 Overhead Squats

10 Front Squats

At the beginning of every minute (even to start the workout), complete 4 burpees. The Rx weight is 135/95. 

Post all results to comments.