2/28/17

Barbell Warm-up

Every 90sec x 8 sets
Hang Power Clean + Power Clean + Jerk

Workout of the Day
4 sets
Against a 3min clock,
400m Run
12 Push Press (95/65)
ME DU in remaining time
Rest 1min

2/27/17

Warm-up:
200m Run then 3rds of:
10 Banded Lunge Glute Activation
5 1 ¼ Front Squat (45/35)

Strength:
Back Squat
10×60, 8×65, 6×70, 6×75, 6×80%

Workout of the Day
21-15-9
T2B
Front Squat
Rx 115/75
Rx + 135/95

Finish:
3 sets
20 Hollow Rock
8-10 Strict Pull/Chin/Ring-pull-up

CrossFit Games Open 17.1

It’s go time! You are all very prepared for this workout!

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

2/23/17

Mobility:
Shoulders

Skill/Midline:
EMOM x 12
1) 30-40 DU
2) 30-45sec L-sit
3) 30-45sec OH Bamboo Hold

Workout of the Day
Option 1-
1000m Row
1000m Run
20 Russian KBS (light)
20 V-up or Leg Raises
750m Row
750m Run
20 Russian KBS (light)
20 V-up or Leg Raises
500m Row
500m Run
20 Russian KBS (light)
20 V-up or Leg Raises

Option 2-
Skills
3-4rds not for time
2 Rope Climb
10 Pistols
20ft HS Walk or 30-45sec HS Hold
10 Ring Pull-up
20 Roll to Candlestick
10 Strict Dip
10 BB Bicep Curl
10 DB L-seated Press

2/22/17

Warm-up:
200m Run then 3rds of:
5 RDL (45/35)
5 Strict Press
5 Thruster

Strength
EMOM x 10
1) Deadlift x 6-8 @65%
2) HSPU x 6-8

Workout of the Day
EMOM x 16
1) Alternating DB Snatch x 14 (50/35)
2) Rope Climb x 2-3
3) Wall Ball x 15 (20/14)
4) Box Jump Overs x 12 (24/20)

2/21/17

Warm-up:
200m Run then 3rds of:
10 KB OH Walking Lunges (5L/5R)
10 Birddog
10 Dislocates

Strength:
2RM OHS

Workout of the Day
2 person team
21-18-15-12-9 Cal Row
15 Bar Facing Burpee

Finish:
3 sets
30sec Box Shoulder Stretch

2/20/17

Warm-up:
200m Run then 3rds of:
10 Banded Lunge Glute Activation
10 Deadbug

Strength:
Back Squat
10×60, 8×70, 6×75, 4×80%

Workout of the Day

CrossFit Games Open 16.2
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

2/15/17

Warm-up:
200m Run then 3rds of:
10 Glute Bridge
10 Banded Lunge Glute Activation

Strength:
Back Squat 3RM

Workout of the Day
EMOM x 16 (30sec for mac reps/30sec rest)
1) Alternating DB Power Snatch (50/35)
2) Row for Cal
3) Pull-up (Rx+ C2B)
4) Front Squat (95/65)

2/14/17

Warm-up:
200m Run then 3rds of:
10 Single Arm Walking Lunges
20-30 DU
10 Dislocates

Skill:
15min Muscle-up or Bar Muscle-up

Workout of the Day
2 person team
40 Syncro Lunges
400m Run
40 Ball Slam Sit-up
400m Run
40 Ball Slam w/ partner in plank
400m Run
40 Russian KBS w/ partner in wall sit
400m Run
40 Goblet Squats w/ partner in dead hang hold

2/13/17

Barbell Warm-up

Barbell Cycling
4 sets for times
Rest 2min between sets
8 G2OH (185/125)
10 G2OH (165/115)
12 G2OH (155/105)
14 G2OH (135/95)

Workout of the Day
“Diane”
21-15-9
Deadlift (225/155)
HSPU