“Front Line”
3 Rounds:
400 Meter Run/500 Meter Row
21 Hang Power Cleans (115/80#)
18 Step-Back Lunges (115/80#)
15 Over-the-Bar Burpees
Countering yesterday’s interval training, we are looking for a moderate intensity held for a longer duration today. Incorporating step-back lunges today, a stationary reverse lunge where one step is one repetition. These are completed with the bar in the front rack position.
“Stop & Go”
AMRAP 4:
60 Single-unders
15 Power Snatch (55/35#)
Rest 4:00
AMRAP 4:
60 Single-unders
12 Power Snatch (75/45#)
Rest 4:00
AMRAP 4:
60 Single-unders
9 Power Snatch (95/55#)
Interval training to start the week!
*Given how we have equal part rest to work (4:00 off between intervals), we can train at a higher intensity than if it were a 12:00 minute AMRAP (total working time).
**Higher intensity equals higher power, which is the fast track to results.**
Rx+…
“Stop & Go”
AMRAP 4:
30 Double-unders
15 Power Snatch (75/55#)
Rest 4:00
AMRAP 4:
30 Double-unders
12 Power Snatch (95/65#)
Rest 4:00
AMRAP 4:
30 Double-unders
9 Power Snatch (115/75#)
“Street Fight”
AMRAP 24:
Teams of 3
Athlete’s complete full rounds, then switch:
12/9 Calorie Row
9 Box Jump-overs (24/20″)
6 Dumbbell Hang Squat Cleans (45/25#)
Rx+ = DB HSC @ #55/#35
“Inferno”
27-21-15-9:
Toes-to-Bar
Overhead Squats (95/65#)
Over-the-Bar Burpees
*Building mid-line stabilization today in “Inferno”. The Overhead Squat is hands down the best mid-line developer we have.
**Want abs? Overhead squat more. To hold a barbell overhead requires each muscle in your mid-line to fire to stabilize–you are under constant tension.
“Fuller Circle”
With a partner, complete:
75/50 Calorie Bike
200 Double-unders
2,000m Row
200 Double-unders
75/50 Calorie Bike
Going long today!
Let’s build capacity today in these three basic, yet very effective, conditioning movements. Today is also a great day to work on double-unders, breaking these sets into manageable chunks.
A key focus here today is great movement. Moving well will pay off “full circle,” as we move back through the jump rope and the final bike.
“Wise Men”
AMRAP 3:
3 Power Cleans (135/95#)
3 Front Squats (135/95#)
3 Push Jerks (135/95#)
Rest 3:00
AMRAP 3:
3 Power Cleans(155/105#)
3 Front Squats(155/105#)
3 Push Jerks (155/105#)
Rest 3:00
AMRAP 3:
3 Power Cleans (185/135#)
3 Front Squats (185/135#)
3 Push Jerks (185/135#)
A repeat workout from early December of last year, “Wise Men” is a variation of a classic CFNE Benchmark known as “Macho Man”. The “Macho Man” complex is more metabolic than it seems, combining conditioning with weightlifting. A full package.
We have three weight selections today. The most challenging of the three movements is the push jerk overhead, so let’s use that to help us decide our selections.
On the 1st AMRAP, we are looking for a moderate weight. A load that we could push jerk for 20+ repetitions when fresh.
On the 2nd AMRAP, we are looking for a weight that is slightly heavier than our moderate selection. Think 10-20lbs more. A load that we could push jerk for 15+ repetitions when fresh.
On the 3rd AMRAP, we are looking for a heavier, but very manageable load. Think 10-20lbs more again. A load that we could push jerk 10+ repetitions when fresh.
Err on the side of lighter today, as lighter is MORE CHALLENGING Grab a coach to help determine the weights best for you!
“Wise Men”
AMRAP 3:
Macho Man (135/95#)
Rest 3:00
AMRAP 3:
Macho Man (155/105#)
Rest 3:00
AMRAP 3:
Macho Man (185/135#)
The 2017 CrossFit Open starts in 3 days!
We have already been told that Dumbbells will be a new part of the Open movements this year.
Most believe that it will be one of the following exercises:
-Single-Arm Dumbbell Snatches
-Box StepUps
-Dumbbell Thrusters
-Turkish GetUps
-Man-Makers or Dumbbell Clusters
Today we are going to briefly cover each of these movements, and then the WOD will utilize the DB Snatches.
“Open Up”
AMRAP 14:
75 Wallballs (20/14#)
60 Calorie Row
45 Dumbbell Snatches (45/25#)
30 Pull-ups
Rx+ = C2B Pullups
*Despite this workout being an AMRAP, this is in truth a chipper. It will be a challenge to clear a single round – let’s see how far we can get in the 14:00 cap.
*On the wallballs (which will be in the open), this is a great chance to train manageable sets. We want to break this large number into small chunks. 5’s, 10’s, 15’s… athlete dependent on the number, but we all want to strive for the same goal of consistency in both our number and our rest between sets.
*This is also a great opportunity to train a movement we don’t use very often – the single arm dumbbell snatch.
“Good Vibrations”
5 Rounds:
1:00 Row for Calories
1:00 Power Cleans (135/95#)
1:00 Burpees
1:00 Rest
“Power Hour”
50 Clean & Jerks* (135/95#)
*EMOM: 5 Toes-to-Bar
**On the Clean & Jerk, we are looking for a moderate load where a single repetition is *always* there. In other words, let’s choose a weight that allows for 10+ repetitions unbroken, if we went for it. With that said, our goal for the workout today is to maintain consistent sets throughout the entire piece. On the Toes-to-Bar, we are looking for a number we can maintain each minute unbroken, on every round. That will preserve the stimulus, getting you back to barbell immediately. We want to make this a Clean & Jerk workout, challenged by Toes-to-Bar – not the other way around.
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
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