-Conditioning-
CrossFit Games Open 14.1
AMRAP in 10 minutes of:
30 Double Unders
15 Power Snatches, 75/55
Post total reps to comments.
Tuesday 140225
-Cyclical Olympic Lifting -
EMOM for 10 minutes of:
Power Clean and Push Jerk, 135/95
Two reps the first minute, 4 reps the second minute, 6 reps the third minute, and so on.
Reps must be touch and go. Doesn't mean you can't break. Just means that when you move, you must at least do two reps and they must be touch and go. Finish each rep round no matter what (unless the 10 minutes ends). If you pass into a second or even third minute, that is perfectly fine. Just rest the remainder of the last minute you passed into before starting the next rep range, the next minute.
------Rest at least 10 minutes between above and below------
-Open Prep-
40 Burpees, one every 3 seconds (stay on clock)
AMRAP Calories on Rower, 90 seconds
30 Burpees, one every 3 seconds (stay on clock)
AMRAP Calories on Rower, 3 minutes
20 Burpees, one every 3 seconds (stay on clock)
AMRAP Calories on Rower, 4.5 minutes
10 Burpees, one every 3 seconds (stay on clock)
Burpees are to a target 6 inches above reach. For the burpees, set a clock to a 3 second, repeating interval and keep to it. Don't try to start the next rep before you hear the beep.
Post all results to comments.
EMOM for 10 minutes of:
Power Clean and Push Jerk, 135/95
Two reps the first minute, 4 reps the second minute, 6 reps the third minute, and so on.
Reps must be touch and go. Doesn't mean you can't break. Just means that when you move, you must at least do two reps and they must be touch and go. Finish each rep round no matter what (unless the 10 minutes ends). If you pass into a second or even third minute, that is perfectly fine. Just rest the remainder of the last minute you passed into before starting the next rep range, the next minute.
------Rest at least 10 minutes between above and below------
-Open Prep-
40 Burpees, one every 3 seconds (stay on clock)
AMRAP Calories on Rower, 90 seconds
30 Burpees, one every 3 seconds (stay on clock)
AMRAP Calories on Rower, 3 minutes
20 Burpees, one every 3 seconds (stay on clock)
AMRAP Calories on Rower, 4.5 minutes
10 Burpees, one every 3 seconds (stay on clock)
Burpees are to a target 6 inches above reach. For the burpees, set a clock to a 3 second, repeating interval and keep to it. Don't try to start the next rep before you hear the beep.
Post all results to comments.
Wednesday 140219
-Olympic Lifting-
A. Clean & Jerk, 80%x1 (reps) x3 (sets), rest 90 sec
B. Front squat, 90%x2 (reps) x4 (sets), rest 2 min
-Conditioning-
21-15-9 reps for time of:
Deadlift, 275/185
Box Jumps, 30/24
Post all results to comments.
A. Clean & Jerk, 80%x1 (reps) x3 (sets), rest 90 sec
B. Front squat, 90%x2 (reps) x4 (sets), rest 2 min
-Conditioning-
21-15-9 reps for time of:
Deadlift, 275/185
Box Jumps, 30/24
Post all results to comments.
Tuesday 140218
-Olympic Lifting-
A. Full Clean, 75%x2 (reps) x4 (sets), rest 60 sec
B. Push press, 3x4, heavy, rest 1 min
-Conditioning-
As many reps as possible in 20 minutes of:
20 OHS, 95/65
20 Burpee Pull ups
20 Power Clean, 95/65
60 Double Unders
Post all results to comments.
A. Full Clean, 75%x2 (reps) x4 (sets), rest 60 sec
B. Push press, 3x4, heavy, rest 1 min
-Conditioning-
As many reps as possible in 20 minutes of:
20 OHS, 95/65
20 Burpee Pull ups
20 Power Clean, 95/65
60 Double Unders
Post all results to comments.
Monday 140217
-Olympic Lifting / Strength-
A. Snatch, 75%x2 (reps) x4 (sets), rest 60 sec.
B. Jerk off Blocks, 84%x3 (reps) x2 (sets), 84%x2 (reps) x2 (sets), rest 1 min
C. High-bar Back Squat, 90%x2 (reps) x4 (sets), rest 2 min
-Conditioning-
For time:
50 Squat Clean, 135/95
25 Muscle ups
50 Thrusters, 95/65
25 C2B Pull ups
50 Wall Balls, 20/14
Post all results to comments.
A. Snatch, 75%x2 (reps) x4 (sets), rest 60 sec.
B. Jerk off Blocks, 84%x3 (reps) x2 (sets), 84%x2 (reps) x2 (sets), rest 1 min
C. High-bar Back Squat, 90%x2 (reps) x4 (sets), rest 2 min
-Conditioning-
For time:
50 Squat Clean, 135/95
25 Muscle ups
50 Thrusters, 95/65
25 C2B Pull ups
50 Wall Balls, 20/14
Post all results to comments.
Saturday 140215
-Olympic Lifting-
A. Snatch, 60%x2, 65%2, 70%x1 (reps) x2 (sets), 75%x1 (reps) x2 (sets), rest as needed
B. Clean & Jerk, 60%x2, 65%x2, 70%x1 (reps) x2 (sets), 75%x1 (reps) x2 (sets), rest as needed 2 min max distance
-Conditioning-
Max Distance HS walk, 2 minutes
+ (no rest)
3 rounds for reps of:
2/1.5 pood Kettlebell Swings, 1 minute
rest :30
30"/24" Burpee Box Jumps, 1.5 minutes
rest :30
Rowing for Distance, 2 minutes
rest :30
+
Max Distance HS walk, 2 minute
Try to maximize your reps on this, but obviously manage your rest appropriately as well.
Post all results to comments.
A. Snatch, 60%x2, 65%2, 70%x1 (reps) x2 (sets), 75%x1 (reps) x2 (sets), rest as needed
B. Clean & Jerk, 60%x2, 65%x2, 70%x1 (reps) x2 (sets), 75%x1 (reps) x2 (sets), rest as needed 2 min max distance
-Conditioning-
Max Distance HS walk, 2 minutes
+ (no rest)
3 rounds for reps of:
2/1.5 pood Kettlebell Swings, 1 minute
rest :30
30"/24" Burpee Box Jumps, 1.5 minutes
rest :30
Rowing for Distance, 2 minutes
rest :30
+
Max Distance HS walk, 2 minute
Try to maximize your reps on this, but obviously manage your rest appropriately as well.
Post all results to comments.
Friday 140214
-Olympic Lifting / Strength-
A. Squat Snatch, 65%x2 (reps) x2 (sets), 70%x1 (reps) x3 (sets), rest 90 sec
B. High-bar back squat, 77%x2 (reps) x4 (sets), rest 2 min
-Conditioning-
C.
Fifteen rounds, each for time, of:
15 Games Style Box Jumps, 24"/20"
15 Double Unders
Rest 45 seconds
D.
For time:
30M/15F Muscle ups
Sub 80/30 Ring Dips
Post all results to comments.
A. Squat Snatch, 65%x2 (reps) x2 (sets), 70%x1 (reps) x3 (sets), rest 90 sec
B. High-bar back squat, 77%x2 (reps) x4 (sets), rest 2 min
-Conditioning-
C.
Fifteen rounds, each for time, of:
15 Games Style Box Jumps, 24"/20"
15 Double Unders
Rest 45 seconds
D.
For time:
30M/15F Muscle ups
Sub 80/30 Ring Dips
Post all results to comments.
Wednesday 140212
-Olympic Lifting / Strength-
A. Clean & Jerk, 65%x2 (reps) x2 (sets), 70%x1 (reps) x3 (sets), rest 90 sec
B. Front squat, 80%x2 (reps) x3 (sets), rest 2 min
-Conditioning-
Four rounds, each for time, of:
21 Dead-lifts, 225/155
21 Handstand Push ups
Rest
Rest is dependent upon finish time. Finish in less than a minute, rest 2.5 minutes. Finish between 1:01 and 2 minutes, rest 1.5 minutes. Finish between 2:01 and 3 minutes, rest 30 seconds. Finish longer than 3 minutes, scale something already. Kipping is allowed.
For hspu, an ab mat between two blue (45#) plates.
Post all results to comments.
A. Clean & Jerk, 65%x2 (reps) x2 (sets), 70%x1 (reps) x3 (sets), rest 90 sec
B. Front squat, 80%x2 (reps) x3 (sets), rest 2 min
-Conditioning-
Four rounds, each for time, of:
21 Dead-lifts, 225/155
21 Handstand Push ups
Rest
Rest is dependent upon finish time. Finish in less than a minute, rest 2.5 minutes. Finish between 1:01 and 2 minutes, rest 1.5 minutes. Finish between 2:01 and 3 minutes, rest 30 seconds. Finish longer than 3 minutes, scale something already. Kipping is allowed.
For hspu, an ab mat between two blue (45#) plates.
Post all results to comments.
Tuesday 140211
-Olympic Lifting-
A. Snatch, 1RM
Take no more than 10 attempts, including warm up.
B. Mid-hang Squat Clean, 65%x2 (reps) x4 (sets), rest 60 sec
Do not let bar pass below mid-thigh
-Conditioning-
For time;
Rope Climbs, 15 ascents
A. Snatch, 1RM
Take no more than 10 attempts, including warm up.
B. Mid-hang Squat Clean, 65%x2 (reps) x4 (sets), rest 60 sec
Do not let bar pass below mid-thigh
-Conditioning-
For time;
Rope Climbs, 15 ascents
Monday 140210
-Olympic Lifting / Strength-
B. Jerk off blocks, 75%x2 (reps) x4 (sets), rest 1 min
C. High-bar back squat, 80%x2 (reps) x5 (sets), rest 2 min
A. Mid-hang snatch, 65%x2 (reps) x4 (sets), rest 60 sec.
Don't go below mid-thigh
B. Jerk off blocks, 75%x2 (reps) x4 (sets), rest 1 min
C. High-bar back squat, 80%x2 (reps) x5 (sets), rest 2 min
-Conditioning-
As many reps/rounds as possible in 20 minutes of:
10 OHS, 75/55
10 Pull ups
10 Wall Balls, 20/14
10 Knees to Elbow
Row 100 meters
10 Pull ups
10 Wall Balls, 20/14
10 Knees to Elbow
Row 100 meters
Not blistering but rather continuous pace.
Post all results to comments.
Friday 140207
-Conditioning-
"Nasty Girls"
Three rounds for time of:
50 Air Squats
7 Muscle ups
10 Below the Knee Hang Power Cleans, 135/95
Post results to comments.
"Nasty Girls"
Three rounds for time of:
50 Air Squats
7 Muscle ups
10 Below the Knee Hang Power Cleans, 135/95
Post results to comments.
Thursday 140206
Rest and Recover Day
If you have to make up a day or two, do so. If you've made it through the first 3 days, take a day off and figure out how to get a little less banged up.
If you have to make up a day or two, do so. If you've made it through the first 3 days, take a day off and figure out how to get a little less banged up.
Wednesday 140205
-Olympic Lifting / Strength-
A. Clean & Jerk, 75%x2, 80%x1 (reps) x4 (sets), rest 90 seconds
B. Front Squat, 89%x2 (reps) x5 (sets), rest 2 minutes
-Conditioning-
As many reps as possible in 1 minute:
Burpees to a target 6" above reach
Rest 1 minute. Complete for 7 cycles.
Can anyone reach 150 reps? More?
Post all results to comments.
A. Clean & Jerk, 75%x2, 80%x1 (reps) x4 (sets), rest 90 seconds
B. Front Squat, 89%x2 (reps) x5 (sets), rest 2 minutes
-Conditioning-
As many reps as possible in 1 minute:
Burpees to a target 6" above reach
Rest 1 minute. Complete for 7 cycles.
Can anyone reach 150 reps? More?
Post all results to comments.
Tuesday 140204
-Olympic Lifting / Strength-
B. Make up squat from yesterday if needed.
-Conditioning-
C.complete a round every 2 minutes for 5 rounds:
4 DB Bench Press, 100/50-70
8 Pistols
Heels cannot come off the ground or the rep does not count. Alternate legs. Those of you stronger in the bench press can place a tempo of 5101 (eccentric, bottom, concentric, top)
Post results to comments.
Monday 140203
-Olympic Lifting-
A. Snatch off blocks (set bar at mid-thigh), 75%x2 (reps) x4 (sets), rest 60 sec.
B. Jerk off blocks, 82%x2 (reps) x4 (sets), rest 1 min
C. High-bar back squat, 87%x4, 87%x3 (reps) x2 (sets), 90%x2 (reps) x2 (sets), rest 2 min
-Conditioning-
As many reps as possible in 15 minutes of:
1 C2B Pull up
1 Games Style Box Jumps, 24/20
2 C2B Pull ups
2 Games Style Box Jumps, 24/20
3 C2B Pull ups
3 Games Style Box Jumps, 24/20
etc…
Protect your hands!
Those of you wishing to complete this workout should substitute false grip ring rows with turn out at extension for the pull ups in classes.
Post all results to comments.
A. Snatch off blocks (set bar at mid-thigh), 75%x2 (reps) x4 (sets), rest 60 sec.
B. Jerk off blocks, 82%x2 (reps) x4 (sets), rest 1 min
C. High-bar back squat, 87%x4, 87%x3 (reps) x2 (sets), 90%x2 (reps) x2 (sets), rest 2 min
-Conditioning-
As many reps as possible in 15 minutes of:
1 C2B Pull up
1 Games Style Box Jumps, 24/20
2 C2B Pull ups
2 Games Style Box Jumps, 24/20
3 C2B Pull ups
3 Games Style Box Jumps, 24/20
etc…
Protect your hands!
Those of you wishing to complete this workout should substitute false grip ring rows with turn out at extension for the pull ups in classes.
Post all results to comments.
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