Friday, March 3, 2017

CrossFit Games Open 17.2
AMRAP – 12 Minutes

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
M: 50-lb. dumbbells
F: 35-lb. dumbbells

*alternating between toes-to-bars and bar muscle-ups every 2 rounds
Rules, movement standards, and scoring: https://project6-drupal.s3.amazonaws.com/cfg_open2017_event_17_2_v14-1.pdf

 

Thursday, March 2, 2017

Rest Day 

or

From CrossFit.com – March 1, 2017
https://www.crossfit.com/workout/2017/03/01#/comments

5 rounds of:
5 minutes of rowing
5 minutes of rest

Record distance rowed for each interval.

Wednesday, March 1, 2017

STRENGTH

Front Squat
10×2@65%
Every 90 seconds for 15 minutes (10 sets total), perform 2 pause front squats at 65% (ish) of your 1RM. If you don’t have a recent/accurate 1RM, choose a moderately heavy weight. This should not be crushingly difficult. The pause should be long enough for you to count, “one chimpanzee two chimpanzee.”
CONDITIONING

From CrossFit.com – February 28, 2017
https://www.crossfit.com/workout/2017/02/28#/comments

Complete as many rounds as possible in 7 minutes of:
10 Power Cleans, 135/95
20 Push-ups

CrossFit.com demos with points of performance –
Power Clean: https://m.youtube.com/watch?feature=youtu.be&v=GVt4uQ0sDJE
Push-up: https://youtu.be/_l3ySVKYVJ8

RX:
As written.

INTERMEDIATE:
125/85 or 115/75

SCALED:
95/65, 75/55, or further as needed.
Elevated push-ups (hands on a box or barbell); no knee push-ups

Tuesday, February 28, 2017

STRENGTH

Snatch Balance + Overhead Squat
Work up to a heavy single
Snatch Balance: http://www.catalystathletics.com/exercise/80/Snatch-Balance/
CONDITIONING

21-15-9
Hang Power Snatch, 95/65
Pull-ups

RX:
As written.

INTERMEDIATE:
75/55
Strict banded pull-ups or box pull-ups

SCALED:
65/45
Ring rows

Monday, February 27, 2017

Monday, February 27, 2017

STRENGTH

Push Jerk
5-5-5-5-5
CONDITIONING

From CrossFit.com – February 20, 2017
https://www.crossfit.com/workout/2017/02/20#/comments

For time:
42 GHD sit-ups
21 Squat Clean Thrusters, 115/75
30 GHD sit-ups
15 Squat Clean Thrusters, 115/75
18 GHD sit-ups
9 Squat Clean Thrusters, 115/75

RX+:
As written.

RX:
V-ups

INTERMEDIATE:
95/65
Bent-knee v-ups

SCALED:
75/55 or 65/45
AbMat sit-ups

Sunday, February 26, 2017

Rest Day

Saturday, February 25, 2017

STRENGTH

Back Squat
10×3@65%

Every 90 seconds for 15 minutes (10 sets total), perform 3 pause back squats at 65% (ish) of your 1RM. If you don’t have a recent/accurate 1RM, choose a moderately heavy weight. This should not be crushingly difficult. The pause should be long enough for you to count, “one chimpanzee two chimpanzee.”
CONDITIONING

From CrossFit.com – February 22, 2017
https://www.crossfit.com/workout/2017/02/22#/comments

Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups to 6-in. deficit
20-calorie row
30 single-legged squats, alternating

This may be completed as an individual or as a partner-style workout. For partners, double the reps and share the work, with one athlete working at a time.

RX+:
As written.

RX:
HSPU with head and hands to ground or head to ground with hands on 35lb plates. DO NOT STACK MULTIPLE ABMATS.
Pistols as written.

INTERMEDIATE:
HSPU –> Dumbbell shoulder press
Pistols may be performed non-alternating, standing on top of a box. Counterweights allowed.

SCALED:
HSPU –> Dumbbell shoulder press
Pistols –> Lunges or single-leg step-ups; air squats OK for beginners

Friday, February 24, 2017

CrossFit Games Open 17.1 

For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Workout description and scorecard: https://project6-drupal.s3.amazonaws.com/cfg_open2017_event_17_1-10ednhsy6ewhd6.pdf

Thursday, February 23, 2017

Rest Day

or

From CrossFit.com – February 24, 2016
https://www.crossfit.com/workout/2016/02/24#/comments

3 rounds for time of:
Row 1,000 meters
Run 800 meters

Warm up with Chris Hinshaw – https://youtu.be/VW42KKmjEZY

Wednesday, February 22, 2017

STRENGTH

Muscle Snatch
1-1-1-1-1

http://www.catalystathletics.com/exercise/96/Muscle-Snatch/
CONDITIONING

From CrossFit.com – February 23, 2016
https://www.crossfit.com/workout/2016/02/23#/comments

5 rounds of:
12 dumbbell snatches
9 bench presses
6 bar muscle-ups

Post time and loads used.

————————————————————

Ben Smith, 80-lb. dumbbell, 205-lb. barbell, 11:47 –

This is NOT exclusively for time. Move well, and note your time, but focus on challenging yourself on the loads and scalings with the goal of becoming a better athlete.

Bench presses can be scaled down to push-ups or push-up negatives if necessary.

Bar muscle-ups can be scaled down to:
• Banded bar muscle-ups
• Jumping bar muscle-ups (https://m.youtube.com/watch?v=eacQxxyxPds )
• Strict banded pull-ups + box dips (6 bar MU = 6 strict banded PU + 6 box dips)