01.30.15

Fitness
A1.front squat @ 20X0 X 5-4-3; rest 60 seconds
A2. weighted pull-ups X 3 X 3; rest 90 seconds
B.On a 5 minute running clock for 5 sets
odd sets: row 250/200 @ 99%
even sets:
8 russian swings @ 55/35
15 burpees AFAP
C1.single leg hamstring PNF X 75 seconds each X 2; rest as needed
C2.straddle PNF X 75 s X 2; rest 0

Performance

A.11.2

AMRAP in 15:00

9 deadlifts @ 155/100

12 push-ups (release)

15 box jumps @ 24/20

*step ups may be used.

B1.cobra push-ups X 10 X 2; rest as needed

B2.single leg hamstring PNF X 80 seconds each X 2; rest as needed

B.straddle PNF X 80 seconds X 2; rest as needed

01.29.15

Fitness
A.for time
run 600 meters
CGBP @ BW/.75 BW X 20
20 strict pull-ups
20 dips
40 box step-ups @ 24/20
run 400 meters
C1.bar protraction stretch X 30 seconds X 2; rest 0
C2.dumbbell external rotation @ 3010 X 6 X 2; rest 20 seconds

Performance

A.@ 99% for time

12 russian swings @ 55/35

row 600/500

12 russian swings @ 55/35

rest 7:00-8:00

B.15-12-9 @ 99% for time

burpees

pull-ups

rest 7:00-8:00

C.@ 99% for time

12 russian swings @ 55/35

row 600/500

12 russian swings @ 55/35

01.28.15

Fitness
A1.straddle press X 6-8 X 4; rest 30 seconds
A2.leg circles X 6-8 (alt) X 4; rest 60 seconds
B1.archer ring rows @ 1020 X 6-8 (alt) X 3; rest 30 seconds
B2.sideways ape X 10 alt X 3; rest 60 seconds
C.low gait PVC pass throughs X 10 X 2; rest 60 seconds
D1.single leg hamstring PNF X 75 seconds each X 2; rest as needed
D2.straddle PNF X 75 s X 2; rest 0

Performance

A.clean X 1.1.1.1 X 3; rest 2:00-start @ 70%

B.AMRAP in 10:00

40 double unders

10 thrusters @ 135/95

5 muscle-ups

C1.barbell protraction X 30 seconds X 2; rest 0

C2.cuban rotations @ 4020 X 5 X 2; rest 0

no MU =5 sets of 3 pull-ups and 3 dips (bar or rings) each round

01.27.15

Fitness
A.clean pull @ X1drop X 4 X 3-start @ 70% DL; rest 20 seconds
A2.vertical jump w/180 degree turn(soft landing) X 4 (alt) X 3; rest 90 seconds
B1.single arm KB/DB press @ 1110 X 5 ea X 4; rest 30 seconds
B2.row 400/300 meters @ 90% X 4; rest 90 seconds
C1.bar protraction stretch X 30 seconds X 2; rest 0
C2.cuban rotations @ 4020 X 5 X 2; rest 60s

Performance
A.5:00 @ 85-90%
7 pull-ups
14 wall ball shots
21 double unders
rest 3:00
5:00 @ 85-90%
7 toes-to-bar
9 deadlifts @ 95/65
11 burpees
rest 3:00
for completion @ 85-90%
run 400 meters
10/5 handstand push-ups (strict)
20 box jumps @ 24/20 (step down)
30 double unders
B1.single leg hamstring PNF X 80 seconds each X 2; rest as needed
B2.straddle PNF X 80 seconds X 2; rest as needed

01.26.15

Fitness
A.7:00 @ 85%
row 500 meters
15 wall ball shots @ 20/14
12 push-ups
10 alt jumping lunges
rest 4:00
7:00 @ 85%
run 400 meters
10 deadlifts @ 115/85
10 knees-to-elbows
B.single leg hamstring PNF X 75 seconds each X 2; rest as needed

Performance
A. snatch X 1.1.1.1 X 3; rest 2:00-start @ 70%
B. ring rows @ 1020 X 8-10 X 3; rest 75 seconds
C.6 sets @ 90% leaving every 3:00
run 200 meters (odd)
row 200 meters (even)

01.23.15

Fitness
A1.snatch grip deadlift @ X1drop X 5 X 3; rest 10 seconds
A2.soft broad jump X 3 X 3; rest 90 seconds
B1.pike push-ups OR HSPU X 5-6 X 4; rest 20 seconds
B2.run 400 meters @ 90% X 4;rest 75 seconds
C1.Cuban rotations @ 4020 X 6-8 X 2; rest 0
C2.straddle PNF X 75 s X 2; rest 0

A1 and A2 barefoot.

Performance
A.6:00 @ 85%
1-3 muscle-ups
30 double unders
20 box step-ups @ 24/20
rest 3:00
6:00 @ 85%
10 OHSQs @ 75/45
10 burpees over the bar
8/5 pull-ups
rest 3:00
6:00 @ 85%
15 wall ball shots @ 20/14
run 200 meters
B.dumbbell external rotations @ 3010 X 6-8 X 2; rest as needed

01.22.15

Fitness
A.AMRAP in 12:00
40 wall ball shots @ 20/14
30 jump rope reps
10 pull-ups
B.single leg hamstring PNF X 60 seconds each X 2; rest as needed

Performance
A1.push-jerk X 3 X 4; rest 30 seconds
A2.single arm DB/KB row X 5-7 X 4; rest 30 seconds
A3. run 600 meters (odd sets) and 200 meters (even sets) X 4; rest 2:00
B.straddle PNF X 75 seconds X 2; rest 60 seconds

01.21.15

Fitness
A1.back squat @ 20X0 X 5-4-3; rest 60 seconds
A2.weighted pull-ups X 3-5 X 3; rest 90 seconds
B1.row 40 seconds @ 99% X 2; rest 3:00
B2.run 200 meters @ 90% X 2; rest/walk 3:00
C1.dumbbell external rotation@ 3010 X 6-8 X 2; rest 0
C2.straddle PNF X 75 s X 2; rest 0

Performance
Open 11.5
A.AMRAP in 20 minutes
5 power cleans @ 145/100
10 toes-to-bar
15 wall ball shots @ 20/14
B.cuban rotations @ 4020 X 8 X 2; rest as needed

01.20.15

Fitness
A.21-15-9 reps for time
deadlift @ 135/95
dips
B1.bar protraction stretch X 30 seconds X 2; rest 0
B2.single leg hamstring PNF X 60 seconds each X 2; rest 0

Performance
A.3 sets for times @ 99%
5 burpees
7/5 CTB pull-ups
row 500/400 meters
rest 6:00 b/t sets
B1.straddle PNF X 75 seconds X 1; rest 20 seconds
B2.single leg hamstring PNF X 40 seconds each X 1

01.19.15

Fitness
A1.ring FLR (supinated) X 20 seconds X 4; rest 30 seconds
A2.knees-to-elbows @ 6-8 X 3; rest 30 seconds
A3.one arm DB or KB row @ 1010 X 5-6 ea X 4; rest 30 seconds
A4.duck walk 1 length X 4; rest 30 seconds; rest 75 seconds
B.Cuban rotations @ 4020 X 6-8 X 2;rest as needed

Performance
A.In 8:00, work up to a heavy single power snatch.
rest exactly 2:00
B.12-9-6 reps for time
power snatch @ 65% of ‘a’
ring dips
C.dumbbell external rotations @ 3010 X 6-8 X 2; rest as needed

01.16.15

Fitness
A.for time
row 50 cals
40 burpees
30 russian swings @ 55/35
20 walking lunge steps
run 400 meters
B. side plank X 30 seconds each sidee X 2; rest as needed

Performance
A.In 8 minutes, work up to a heavy 3 rep push-press.
B.for 90 seconds @ 99%
15 burpees AFAP
row (m) for time remaining
rest 5:00
C.for 90 seconds @ 99%
10 wall ball shots @ 20/14
10 russian swings @ 55/35
rest 5:00
D.for 90 seconds @ 99%
15 burpees AFAP
row (m) for time remaining

01.15.15

Fitness
A1.L-sit X 10 seconds X 4; rest 30 seconds
A2.leg circles X 4-6 (alternating) X 4; rest 30 seconds
A3.forward ape X 1 length X 4; rest 30 seconds
A4.Barbell bent over row @ 1010 X 6-8 X 4; rest 90 seconds

Performance
A. clean X 3 X 3; rest 2:00 (drop all) start @ 70%
B1.5 TNG power cleans (moderate) X 4; rest 30 seconds
B2.Muscle-ups X AMRAP-1 X 4; rest 90 seconds
C. cuban rotations @ 4020 X 8 X 2; rest as needed

*No MU=1-2 sets of 3 CTB pull-ups/3 dips each set

01.14.15

Fitness
A1.clean deadlift @ X1Drop X 5 X 3; rest 10 seconds
A2.max vert jump with soft landing X 3 X 3; rest 2:00
B.work up to a 1RM overhead press
C.row 60 seconds ALL OUT for meters
D.cuban rotations @ 4020 X 10 X 2; rest as needed

A1 and A2 barefoot.

Performance
7:00 @ 85%
10 toes-to-bar
14 alternating lunge steps
run 200 meters
rest 4:00
7:00 @ 85%
15 box jumps @ 24/20 (step down)
12 STOH @ 75/45
6/3 pull-ups
rest 4:00
7:00 @ 85%
row 500 meters
w/time remaining…
10 russian swings @ 55/35
10 push-ups
20 double unders

Cycle 1501

The first cycle of 2015 is an intensification cycle and it will take both groups up to the start of the CrossFit Open season.  Here are the objectives:

Fitness

• To transfer the structural/positional work from the previous accumulation cycle into maximum force production.
• To increase explosiveness with olympic pulls from floor and maximal jumping/landing work.
• To increase maximum anaerobic power production by lengthening the anaerobic power sets to 40-60s.
• To increase the student's ability to sustain high end aerobic power work (mixed modal and cyclic) through higher intensity/lower volume MAP sessions.
• To increase the student's competency and capacity in Open style testers. 
• To increase functional mobility through loaded progressive stretching and PNF.

Performance

• To peak the aerobic power capacity (emphasis on mixed modal).
• To transfer the anaerobic power developed in  he previous cycle into a peak of the anaerobic lactic capacity (emphasis on mixed modal).
• To transfer the olympic lifting structural strength developed in the accumulation phase into maximal, Oly-based force production and CP stamina using the Oly lifts.
• Increase the volume of muscle-up work (individually and under duress).
• Increase competency and the ability to develop a personal strategy relating to CrossFit Open style testers. 1-3 testers per week.
• Increase maximum force production in structural strength (squat, hinge, push, pull).
• Maintain gains in horizontal pulling and direct external rotation work to facilitate health of the shoulder girdle as more kipping is implemented.

01.13.15

Fitness
8:00 @ 85%
10 wall ball shots @ 20/14
10 ring rows
10 burpees
25 single jump rope reps
rest 4:00
8:00 @ 85%
row 500/400 (only once)
+
AMRAP w/ time remaining-
20 box step-ups @ 24/20
10 russian swings @ 55/35
10 butterfly HTF sit-ups

Performance
A.snatch X 3 X 4; rest 2:00 (drop all)-start @ 70%
B1.back squat @ 20X0 X 5 X 3; rest 45 seconds
B2.archer ring rows @ X020 X 6-8 alternating x 3; rest 2:00
C.run 400 meters X 3 @ 90%; rest 90 seconds

01.12.15

Fitness
A.work up to a 3RM front squat @ 20X0-use 5-3-3...rep scheme
B.AMRAP strict pull-ups in one set
C.5-1 strict pull-up ladder
D.run 1 mile for time
E.cuban rotations @ 4020 X 10 X 2; rest as needed

Performance
A.for time
row 40 cals
40 wall ball shots @ 20/14
40 burpees
40 box step-ups @ 24/20
40 double unders
B. cuban rotations @ 4020 X 8 X 2; rest as needed

01.09.15

Fitness
A1.AMRAP jumping lunges in 30 seconds X 3; rest 2:30
A2.Row 30 seconds all out X 3; rest 2:30
B1.PVC low gait pass throughs X 8-10 X 3; rest 20 seconds
B2.trap 3 raise X 5 each X 3; rest 45 seconds

Performance
A.clean pull @ 120% of clean X2 X 4; rest 90 seconds
B.hang clean @ 70% of clean X 2 X 4; rest 90 s
C1.strict toes-to-bar X 6-8 X 3; rest 45 seconds
C2.feet elevated planche progression X 12 seconds X 3; rest 60 seconds
D.cuban rotations @ 4020 X 5 X 2; rest as needed

01.08.15

Fitness
A1.back squat @ 32X1 X 5-6 X 3; rest 30 seconds
A2.ring push-ups @ 31X1 X AMRAP-1 X 3; rest 90 seconds
B.@ 80%
run 1,000 meters
row 500 meters
run 1,000 meters

Performance
for 15:00 @ 80%
run 600 meters
15 ring push-ups
12 box jumps @ 24/20 (step down)
1 turkish get-up each side (mod)
rest 6:00
for completion @ 80%
row 600 meters
200 meter KB carry @ 55/35
50 double unders
10 wall walks
25/15 strict pull-ups
run 800 meters

01.07.15

Fitness
A1.wall pull drill X 15 ea X 1; rest 0 seconds
A2.hop drill X 30 seconds X 1; rest 20 seconds
A3.barefoot running in place X 30 seconds X 1
B.5 sets for time
10 one arm OHP @ 55/25 (KB or DB)
10 ring rows
run 200 meters
C.3-D plank X 20 seconds each X 2;rest as needed
hollow, side, side

*5 presses each side each set.

Performance

A.sideways ape into cross step X 10 X 3; rest 60 seconds

B.for time

row 1,000/900 meters

+

15-12-9

front squats @ 135/95 (from floor)

burpees over the bar

01.06.15

Fitness
A.60 seconds X 3; rest 30 seconds
Forward Ape
Cossack X 2
Backward Ape
Cossack X 2
B1.TNG deadlift @ X110 X 5-7 X 3; rest 30 seconds
B2.split squat @ 30X0 X 5-6 each X 3; rest 30 seconds
B3.weighted pull-ups X 4-6 X 3; rest 60 seconds
C.cuban rotations @ 4020 X 5-6 X 2; rest 45 seconds
D.10 alternating wall bridge rotations (slow)

Performance
A1.wall pull drill X 15 ea X 1; rest 0 seconds
A2.hop drill X 30 seconds X 1; rest 20 seconds
A3.barefoot running in place w/lean on wall X 30 seconds X 1;
B1.weighted pull-ups X 5-6 X 3; rest 60s
B2.ring dips @ 31X1 X 5-6 X 3; rest 60 seconds
C.run 1,600 meters @ 80%
D.cuban rotations @ 4020 X 5 X 2; rest as needed

01.05.15

Fitness
A1.wall pull drill X 15 ea X 1; rest 0 seconds
A2.hop drill X 30 seconds X 1; rest 20 seconds
A3.barefoot running in place X 30 seconds X 1
B.2 sets @ 80%
row 600 meters
20 burpees (no jump)
10 pull-ups
100 meter waiter’s carry @ 35/15
run 600 meters
20 walking lunge steps
rest 4:00--change order second set

Performance
A.snatch pull X 2 @ 120% of snatch X 4; rest 90 seconds
B.OHSQ @ 32X1 X 5-6 X 3; rest 90 seconds
B.run 200 meters @ 90% X 4; rest 3:30
*Go to 400 meter mark and walk back.