WOD: Re-Test CF Open 14.5: 20 min cap. Rx: 21-18-15-12-9-6-3 Reps for time Thrusters (95/65#) Bar Facing Burpees Scaled: 21-18-15-12-9-6-3 Reps for time Thrusters (65/45#) Bar facing burpees *compare to Jan. 4. See previous results here (click me)
This will be an 8 week cycle emphasizing and prepping for the 2016 CF Open, which begins Friday night Feb. 26. https://games.crossfit.com/about-the-games/the-open The test/re-test weeks will be based off CF benchmarks/past open workouts and continue with a linear style programming model with EMOM work with common movements found in CF open workouts such as clean/
A. Skill for todays movements. B. Open WOD 13.4 RE-TEST AMRAP 7 min: Ascending ladder, increasing by 3’s each round.. 3 Clean and Jerk (95/135) 3 Toes-Bar 6/6, 9/9… etc etc. SEE PREVIOUS RESULTS HERE!
WOD: A. Skill for todays movements. B. Open WOD 13.4 AMRAP 7 min: Ascending ladder, increasing by 3’s each round.. 3 Clean and Jerk (95/135) 3 Toes-Bar 6/6, 9/9… etc etc.
WOD: ‘Nicole’ AMRAP 20 min: Run 400m. max reps UNBROKEN pullups *post pullups completed each round + total reps See Previous Results HERE
WOD: A. Build to a 3rm front squat. (~15min.) *warmup: 8-10x empty bar, 6-8x 40-50%, 4-6x 50-60%, 2-4×60-70%, 3×70-80%, 2-3 attempts at a max. Goal is to hit 85%+ for 3. All warmup % based off 1rm. B. Build to a 3rm push press. (~10-12min.) *same warmup structure as front squat. See Previous Results HERE
WOD: ‘Nicole’ AMRAP 20 min: Run 400m. max reps UNBROKEN pullups *post pullups completed each round + total reps
The 5th cycle of 2015 will be geared towards traditional CrossFit- General Physical Preparedness, with a few more strength pieces added in compared to session 4. We will follow a 5 on-2 off schedule, with team workouts on Saturdays for fun days and a complete rest day on Sundays. The template encourages new skill development,
WOD: ‘Diane’. 21-15-9 reps for time: (12 min. cap) goal is sub 8! Deadlift (155,225) *scale to ~55-60% of 1 rm., Handstand pushup *pushup/box/wall- no more than 2 abmats *Deadlifts should be UB or close to UB, no more than 2 sets. *HSPU should be scaled accordingly to finish in no more than 3-4 broken
WOD: 5k Run *scale to 5k row if needed. *beginning and ending at HCF, running south on the B-line trail, continue running south over the grimes street bridge, passing CFB, turn around at the end of the next warehouse building past CFB building (half way mark)POST #31 and return to HCF. click here to see
