04.26.13

A1. clean and jerk X 3 X 3--first set at 70%--increase each set if possible; rest 10 seconds
A2. high box jumps (step down) X 4 X 3; rest 2:00
B. run 100 meters @97% X 6; rest ~2:00-2:30

04.25.13

A. row 600 meters; rest row time
row 400 meters; rest row time
row 200 meters; rest row time
run 600 meters; rest run time
run 400 meters; rest run time
run 200 meters
B. accumulate 180 seconds in front leaning rest (push-up position) on rings

04.24.13

A. snatch X 3 X 3; rest 2:00 --first set at 70%-increase each set if possible;
B. floor press X 3 X 4; rest 2:00
C. ring dips (strict) X AMRAP-1 X 5; rest 90 seconds

04.23.13

continuous progress for 40 minutes @ 85% of MPErun 800 meters
10 russian kb swings @ 70/55
10 burpee box jumps @ 24/20 (jump up/step down)
10 toes-to-bar
5 wall walks
30 double unders

04.22.13

A. front squat X 3 X 4; rest 2:00
B. barbell bent over row X 3 X 4; rest 2:00
C. 50 weighted sit-ups (plate) @ 25, 15 or 10#s

04.19.13

for time
row 800 meters
25 wall ball shots @ 20/14
50 double unders
25 pull-ups
50 double unders
25 wall ball shots @ 20/14
run 800 meters

04.18.13

A. romanian (stiff leg) deadlift @ 1131 X 5 X 3; rest 2:00
B. overhead press X 5 X 4; rest 2:00
C. run/row/AD for 15 minutes @ Z1

04.17.13

A1. hang snatch X 3 X 3 @ 65-70% of snatch; rest 10 seconds
A2. standing broad jump X 3 X 3; rest 2:00
B.hang clean X 3 X 3 @ 65-70% of clean; rest 2:00
C. row ALL OUT in 15 seconds (meters) X 6; rest 2:00

04.16.13

A. back squat X 5 X 4; rest 2:00
B. weighted pull-ups X 5 X 4; rest 2:00
C. hollow rocks X 20 X 3; rest 60 seconds

04.15.13

continuous progress for 30 minutes @ 85% of MPE

10 turkish get-ups-moderate weight (5 each side)

row 500 meters

20 box step-ups @ 24/20 (10 each side)

run 600 meters

25 sit-ups (butterfly/HTF)

04.12.13

A1. clean @ 70% X 3 X 3; rest 10 seconds
A2. high box jump X 3 X 3; rest 2:00
B. snatch @ 70% X 3 X 3; rest 2:00
C. AD 10 seconds ALL OUT for cals X 5; rest b/t 90 and 120 seconds

04.11.13

@85%
A. run 200 meters X 5; rest 60 seconds
B. row 200 meters X 5; rest 60 seconds

Keep all intervals within 5 seconds of each other (within their given modality).

04.10.13

A. deadlift X 5 X 3; rest 2:00
B. floor press X 5 X 4; rest 2:00
C. accumulate 120 seconds in the front leaning rest on the rings

04.09.13

@ 75% of MPE
for 25 minutes
200 meter plate carry @ 45/25
400 meter row
10 burpees (no jump)
400 meter run
80 reps of running man jump rope

04.08.13

A. front squat X 5 X 4; rest 2:00
B. barbell bent over row @ 1130 X 5 X 4; rest 90 seconds
C. 100 butterfly HTF sit-ups

A New Cycle

The 2013 CrossFit Open is over!  I am exceedingly proud of the focus, determination and skill displayed at the gym over the past five weeks.  Now, it is time to get back to training.

Below, you will find the objectives of the first four weeks of your new twelve week cycle.  Additionally, we will perform some diagnostic testing in the near future to facilitate a higher degree of precision in the programming.  There will also be a few fun, surprise events around the corner.  Stay tuned!

TPG Cycle 1304 Objectives (weeks 1-4)

• Build a deep aerobic base using sub-maximal, continuous work incorporating mixed modalities and monostructural modality sessions.
• Increase force production in pressing, pulling, squatting and hinging.
• Increase rate of force production and neuromuscular efficiency by training moderate intensity Oly lifts coupled with jump training.
• Increase anaerobic power output (alactic) using monostructural modalities.
• Incorporate a few testers for fun.

Open 13.5

Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups


If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

04.03.13

A. 1 power clean + 1 hang power clean X 8 @ 55% of power clean EMOM

B. @ 85% of MPE

run 400 meters; rest run time

run 600 meters; rest run time

run 800 meters

04.02.13

@ 85% of MPE

21-15-9 reps of

goblet squat @ 55/35

burpees

rest 3:00

3 sets

20 single arm russian swings (10 each side) @ 55/35

50 double unders

rest 3:00

20 STOH @ 75/45

row 750 meters

20 STOH @ 75/45

04.01.13

A. In 10 minutes, work up to a heavy single snatch.

B. back squat X 6-4-2; rest 2:00

C.pull-ups X 5-15 X 3; rest 90 seconds

Open 13.4

Complete as many reps as possible in 7 minutes using the rep scheme below:

3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...
etc.

03.27.13

A. hang snatch @ 50% of snatch X 2 X 8 EMOM

B. @ 85% of MPE

amrap in 15 minutes

run 400 meters

row 400 meters

AD 90 seconds

rest 60 seconds

*15 minutes includes rest times.