CrossFit Wods 2.29.16 – 3.6.16 **Week 4 of 9** —
[vc_row padding_top=”0px” padding_bottom=”0px”][vc_column fade_animation_offset=”45px” width=”1/1″][accordion][accordion_item title=”New Stuff, Recent Posts, Random Crap” parent_id=”” id=”” class=”” style=””]New Stuff, Recent Posts, Random Crap
CrossFit Open: First Friday Night Lights, Prize Winner, Spirit Award, Scoring, and a big thank you
Nutrition: Cortisol – The master stress hormone
FUNDAMENTALS: March Fundamentals Details begins this week![/accordion_item][accordion_item title=”Monday 2.29.16″ parent_id=”” id=”” class=”” style=””]Monday 2.29.16
A.
15-20 minutes to establish Deadlift 3rm
B.
Every Minute on the Minute for 18 minutes
Minute 1 – 5 Deadlifts at 75% of today’s 3rm
Minute 2 – 7 Box Jumps 30/24
Minute 3 – 9 Pull Ups
Notes:
The Deadlift: We want you staying in contact while lowering the bar, don’t drop from the top. Don’t bounce either, they aren’t bounce-lifts.
The workout: Try not to eat it on the Box Jumps. It’s easy to forget what you are doing in the middle of a box jump. Stick with a height you are comfortable with. This workout isn’t meant to be grueling.
If you are doing the open: Stay light and conservative on the deadlift – I don’t care if you are going to PR on a 3rm, chill out so you don’t smoke your CNS.[/accordion_item][accordion_item title=”Tuesday 3.1.16″ parent_id=”” id=”” class=”” style=””]Tuesday 3.1.16
A.
15 minutes to establish Push Jerk Heavy 2
B.
Lipson
21-15-9
Back Squat 185/135
American Kettle bell Swings 55/35
10 minute time cap
Score is time – if you hit the cap, add 1 second per rep that was remaining in your wod to the cap, that is your time.
Notes:
Push Jerk: Stick to the technique
“Lipson”: Bar is pulled from the floor – so don’t even ask. If you can squat 405, but you can only pull 95 from the floor…you are using 95.
Try to scale so that you finish within the time cap.
If you are in the CrossFit Open: you can go after the push jerk, stay conservative in your weights for the wod, 35-45% of your max[/accordion_item][accordion_item title=”Wednesday 3.2.16″ parent_id=”” id=”” class=”” style=””]Wednesday 3.2.16
A.
15 minutes to work up to a heavy 10 on turkish get ups, alternating arm. (5 right, 5 left)
B.
Tabata, 1 minute rest between
Row Cal
Ball Slams 40/30
Double Unders
No Push Up Burpees
Score: total repetitions
Notes:
TGU: Keep them smooth and alternate arms. You don’t have to hit 10’s all the way up, work your way up hitting left arm right arm for a bit, then get after the 10 reps. For instance I may hit 25×4, 40×2, 55×2, 60×2, 70×10 ,<–you can use DB or KB.
Wod: This is a full 8 rounds at each, resting a minute between, then moving onto the next.
If you are doing the open: Go ahead and get after this one.[/accordion_item][accordion_item title=”Thursday 3.3.16″ parent_id=”” id=”” class=”” style=””]Thursday 3.3.16
A.
Teams of 3
24 minute amrap
8 sandbag power cleans
60 yard shoulder sandbag shuttle
8 sandbag zercher squats
60 yard sandbag zercher carry
-Weight is 80/60 for the Sandbag Work
Score is total rounds performed.
Notes:
For the workout: Get after the rounds with some quickness, you’ll get a 1:2 work to rest on this one. You’ll finish the entire round, then trade off to your partner.
The 60 yard shuttle is a 5-10-15 shuttle.
If you are in the open: stay lighter on the sandbags with this – and don’t tear your hands up.[/accordion_item][accordion_item title=”Friday 3.4.16″ parent_id=”” id=”” class=”” style=””]Friday 3.4.16
A.
Accumulate around 5-10 reps of each
Dip
Dip Shrug
Elbows High
Muscle Clean
Front Squat to Power Position
Scarecrow Cleans
Tall Power Clean
Mid Thigh Power Clean
Below Knee Power Clean
Floor Power Clean
B.
20 minutes to establish a heavy 10 on a Reverse Front Rack lunge
C.
10 Rounds, teams of two – alternating rounds
5 Clean and Jerks 155/105
10 Toes to Bar
Notes:
For the FRRL: Each step backwards is a rep.
The Workout: Keep the reps clean, and don’t tear your hands to bits on the TTB.
Open Competitor? You should be doing some active rest, or doing some mobility waiting to come in for tonights Friday Night Lights.[/accordion_item][accordion_item title=”Saturday 3.5.16″ parent_id=”” id=”” class=”” style=””]Saturday 3.5.16
A.
Handstand Push Up Kipping Practice
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90+, 95, 95+
C.
Complete as many rounds and reps as possible in 6 minutes of:
6 Snatches (155/105 lbs)
30 Double-Unders
Notes:
Keep the Snatch technically sound – don’t get nuts and start putting weight over your head that look like shit. Work position then speed. Using up to 70% of today’s heavy single is a decent place to look for the workout.
If you are doing the open: Again, this is programmed for the people NOT doing the open, so use your brain and don’t kill yourself. This workout isn’t too terrible as much as volume is concerned though.[/accordion_item][accordion_item title=”Sunday 3.6.16″ parent_id=”” id=”” class=”” style=””]Sunday 3.6.16
A.
20 minute of muscle up practice
B.
Four rounds for max reps of:
60 seconds of Kettlebell Swings (32/24 kg)
Rest 60 seconds
60 seconds of Push-Ups
Rest 60 seconds
60 seconds of Box Jump-Overs (24″/20″)
Rest 60 seconds
60 seconds of Push Press (115/75 lbs)
Rest 60 seconds
Notes:
Perform in teams of two, one partner working for the full 60 seconds, then resting and supporting their teammate for 60 seconds. Track scores either individually or as a team.[/accordion_item][/accordion][/vc_column][/vc_row]
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