Wednesday 2/10

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The Open starts in 15 days
Sign up HERE!

Warmup
500m Row
Couch Stretch

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“I have some guys who are stronger than me, so I try to keep up with them on the strength stuff, and I got some guys who are faster than me, so I try to keep up with them.” Rich Froning, four time CrossFit Games champion

Skill
15 Minutes
Strict Muscle-ups

Strength
Shoulder Press
3-3-3
Back Squat
3-3-3

Extra
5 x 5 hip to ring swings
5 x ME distance HS Walk (only count if over 4 feet, otherwise start over)

Tuesday 2/9

Countdown to the Open: 16 days!
Sign up HERE!

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“I just want people to look at me and see it’s not just the Fronings of the world that can do this … it’s everyday people.”

Daniel Casey

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Warmup

10 Broad Jumps each for max distance

Strength

2 Pause Squat Cleans (2 seconds at knee) + 1 Jerk

WOD

 Alt EMOM 20
Odd- 3 Rope Climbs
Even- 7 Chest to Bar Pull-ups

Extra

Planks 5 x 1:00/:45

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Monday 2/8

The first Open workout gets released in 17 days. Sign up now at http://games.crossfit.com/

Warmup

800m run

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Snatch Warmup
3 Shrugs
3 Shrugs with high pull
3 Muscle Snatches
3 Snatch Balances
3 Snatch grip strict press in bottom of squat
3 hops forward and back in bottom of squat
3 Squat snatches from Power position
3 Squat snatches from above knee
3 Squat snatches from mid shin

Strength

2 sec Pause Snatch (below knee)
2 RM

Snatch Pulls
5 x 3 @ 110%

WOD

13.4
AMRAP 7
3, 6, 9, 12, 15, 18, 21…etc.
Clean + Jerk
Toes to bar

Extra

21-15-9
GHD situps
Glute ham raises

Saturday 2/6

19 Days until the Open

Strength

1 RM Snatch

1 RM Clean and Jerk

WOD

5-4-3-2-1-2-3-4-5
Bar Muscle Ups
HSPU (x3)
**EMOM 5 Burpees**

Extra

30 Glute Ham raises (for quality)

30 GHD situps (for quality)

5 Rope climbs (for quality)

Friday 2/5

20 Days until the Open

Sign up and join the team!

Warmup

1 mile run

Good mornings
3 x 10 with empty barbell (maybe add a little)

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Strength

Deadlift 3 RM
15 minute strict cap

WOD

2014 #3
8 AMRAP
10-15-20-25-30-35 Deadlifts 135/95-185/135-225/155-275/185-315/205-365/225
15 Box Jumps

The deadlift reps not only increase by 5 each time but the weight also increases (Highlight is to clarify which numbers go together). Box jumps stay the same throughout.

Extra

Bench Press
5 x 3 @ 5RM from last week

Thursday 2/4

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Do some Running/ Rowing/Swimming/Mobility/Skill Work

4 Minutes of Hip Flexor Mobility of Your Choice

4 Minutes of Anterior Shoulder Mobility of Your Choice

4 Minutes of Quad Mobility of Your Choice

4 Minutes of Lat & Subscap Mobility of Your Choice

Focus on relaxed breathing throughout these mobility drills. If you cannot breathe properly, the stretch is too intense and you need to back off to the place where you can maintain a rhythmic breathing pattern.

Check out :

http://www.mobilitywod.com/

https://romwod.com/

Wednesday 2/3

22 days until the Open

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Strength

Front Squat
20 minutes to find a max double
then
Max reps at 80% of that double

WOD

AMRAP 12
10 Cal Row
10 S2O 75/55
10 Wall Ball
10 Front Rack Lunges 75/55
then
3 minute Max Reps
Snatch 75/55

Extra

400m sled drag

Planks
5 x 1:00/1:00

Tuesday 2/2

The Open starts in 23 Days

Strength

3 Position Power Clean
12 Minutes to establish a max

Jerks
12 Minutes to establish a 3RM

WOD

2014/2015 #2
EMOM 3
2 Rounds of 10 OHS 95/65 and 10 C2B Pull-ups.
If completed, the EMOM 3 continues but reps increase to 12 and 12.
This cycle continues until you do not finish the 2 rounds of movements within the 3 minute time period. Reps increase by 2 each round for both movements.

Extra

30-20-10
GHD
Hip Extensions

15 Minutes of HS Walk

Monday 2/1

The Open Begins February 25. Sign up now.

Strength

Snatch
12 minutes to establish a max of
3 Position Power Snatch
Hip, Hang from knee, Floor

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Back Squat
5 x 10 @70% as fast as possible
rest as needed between sets

WOD

AMRAP
0-5 – Muscle Ups
5-9 – Box Jumps 24/20
9-12 – Strict HSPUs
12-14 – Burpees
14-15 – Toes to bar

Extra

200 Double Unders for time