Monthly Archives: April 2013

04.29.2013

Warm-up Drills I. Run 400m II. 2 Rounds of 5 x Pull-ups (Dead hang) 10 x Push-ups (CFGS) 15 x Wall Squats III. Mobility Impact/Focus: Handstand Push-ups Handstand Push-ups 5-5-5-5-5 Notes: Scale Handstand Push-ups up or down to ensure strength and proficiency with this movement continues to improve. Post scores to comments. “Shoot ‘Em Up” 3 Rounds for time of 21 x Wall Ball (20/14lbs) 12 x Power Snatch (55 %1RM) 9 x Pull-ups Row 350m Post scores to comments.
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04.26.2013

Warm-up Drills I. Run 400m II. 6:00 AMRAP of 20ft Duck Walk 20ft Crab Walk 20ft Bear Crawl 20ft Leg Kicks 20ft Lateral Lunges 20ft Inchworms/Hollow Support III. Mobility “This You'll Remember” For time 6 x Burpee Muscle-ups Run 50m (1st Cone & Back) 12 x Ring Dips 21 x Push-ups Run 100m (2nd Cone & Back) 10 x Ground-2-Overhead Anyway (135/95lbs) 10 x Front Squat (135/95lbs) Run 150m (3rd Cone & Back) 3 Rounds of 10 x Wallball (20/14lbs) 5 x Deadlift (315/205lbs) Run 200m (4th Cone & Back) 5 x Burpees 10 x Bumper Ground-2-Overhead* (45/25lbs) Post scores to comments.
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04.25.2013

Warm-up Drills I. Run 800m II. 2 Rounds of 1 x Climb Over Rig 3 x Burpees 7 x Air Squats 10 x Hollow Rocks (2ct) III. Mobility “Anger Constipation” Complete as many Rounds/Reps as possible in 8:00 Row 135m 1-2-3-4-5 x Handstand Push-ups (Strict/Deficit) 5-4-3-2-1 x Tire Flips 2-4-6-8-10 x Box Jumps (24/20'') Rest 2:00 Complete as many Rounds/Reps as possible in 8:00 Row 135m 1-2-3-4-5 x Handstand Push-ups (Strict/Deficit) 5-4-3-2-1 x Tire Flips 2-4-6-8-10 x Box Jumps (24/20'') Complete as many Rounds/Reps as possible in 8:00 Row 135m 1-2-3-4-5 x Handstand Push-ups (Strict/Deficit) 5-4-3-2-1 x Tire Flips 2-4-6-8-10 x Box Jumps (24/20'') Post scores to comments.
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04.24.2013

Warm-up Drills I. Row 40kcal II. 12-9-6 reps of Thrusters (45/30lbs) KB SDHP’s (24/16kg) III. Mobility Impact/Focus: Press + Push Press or Push/Split Jerk I. Press/Push Press Using no more than three attempts to establish best lift/load/max reps work through the following overhead strength barbell complex: 1 x Press + Push Press x Max Reps II. Push/Split Jerk 3(60%2RM) 2(70%2RM) 1(90%2RM) 1(100%2RM) 1(105%2RM) 1(115%2RM) Post sets/reps/loads to comments. “Disciplined Abuse: By Dub's Request” For time 10 x Jump Squats (95/65lbs) 20 x DB Renegade Row (50/35lbs) 30 x KB Swings (32/24kg) 40 x Knees-2-Elbows 50 x DB Walking Lunges (50/35lbs) 40 x GHD Sit-ups 30 x KB Swings (32/24kg) 20 x DB Renegade Row (50/35lbs) 10 x Jump Squats (95/65lbs) Post scores to comments.
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04.23.2013

Warm-up Drills I. Run 400m II. 6:00 AMRAP of 20ft Duck Walk 20ft Crab Walk 20ft Bear Crawl 20ft Leg Kicks 20ft Lateral Lunges 20ft Inchworms/Hollow Support III. Mobility Impact/Focus: Athlete's Choice Pull Against a 12:00 Running Clock or every minute on the minute for 12:00 execute the appropriate training movement/objective prescribed: I. Deadlift: Establish 1RM II. Hang Snatch: EMOTM 12:00 x 2 reps (45-65%1RM) III. Hang Clean: EMOTM 12:00 x 2 reps (45-65%1RM) Post sets/reps to comments. “Deuce-Seven-Five” 5:00 AMRAP/Ladder 10 x KB Sumo Deadlift High Pull (32/24kg) 3-6-9 etc... x Medicine Ball Thrusters (40/20lbs) Rest 1:00 5:00 AMRAP/Ladder 10 x American KB Swings (32/24kg) 3-6-9 etc... x Ring Dips Rest 1:00 5:00 AMRAP/Ladder 10 x KB Goblet Squats (32/24kg) 3-6-9 etc... x Jumping Slamball (40/20lbs) Post scores to comments. Skill Development 50 x Abmat Sit-ups 25 x Floor/Windshield Wipers (45/25lbs) 50 x Abmat Sit-ups (butterfly)
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04.22.2013

Warm-up Drills I. Row x 3:00 II. 2 Rounds of 7 x Burpees 7 x Deadhang Pull-ups 10 x Air Squat (wall) III. Mobility "Marathon Monday" 5 Rounds for time of 4 x Squat Clean & Jerk (185/125lbs) 15 x C2B Pull-ups 13 x Burpee Lateral Jumps Then... Run 800m Post scores to comments.
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04.19.2013

Warm-up Drills I. Run 400m II. 3 Rounds of 7 x Push-ups (clapping) 7 x Hollow Rocks (2ct) 7 x Air Squats (wall) III. Mobility Impact/Focus: Weighted Ring/Static Dips Every minute on the minute for 12:00 execute 2 reps x Weighted Ring/Static Dips. Post sets/reps/loads to comments. “Callepigione” For time 20 x Double-unders 10 x 1-Arm DB Snatch (Alt.R/L) 10 x Wallball (20/14lbs) 30 x Double-unders 20 x 1-Arm DB Snatch (Alt.R/L) 20 x Wallball (20/14lbs) 40 x Double-unders 30 x 1-Arm DB Snatch (Alt.R/L) 30 x Wallball (20/14lbs) 50  x Double-unders Post scores to comments.
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04.18.2013

Warm-up Drills I. Run 800m II. 2 Rounds of 5 x Burpees 5 x Inchworms-2-Plank (2ct) 5 x Sumo Deadlift High-Pull (45/30lbs) 5 x Front Squat (45/30lbs) 5 x Push Press (45/30lbs) III. Mobility Impact/Focus: Back Squat 1-1-1-1-1RM Warm-up with 2-3 sets of 3-5 reps each before working up to and establishing an initial/new one rep maximum Back Squat. Back Squat 1-1-1-1-1RM Post sets/reps/loads to comments. “Bang A Louie” Complete as many Rounds/Reps as possible in 14:00 of Row 15kcal 5 x Push Press/Jerk (155/105lbs) 10 x Box Jumps (32/24'') Post scores to comments.
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04.17.2013

Warm-up Drills I. Row 2:00 II. 9 Fundamentals x 5 repetitions each (45/35lbs) III. Mobility “Erica” 5 Rounds of AMRAP in 3:00, rest 1:00 between efforts 3 x Power cleans (135/95lbs) 5 x Clapping/Plyo Push-ups 7 x Box Jumps (24/20'') Post scores to comments. Skill Development 10-9-8-7-6-5-4-3-2-1 reps/seconds of L-sit/V-sit (seconds) Strict TTB/K2E Hollow Rocks (2ct)
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04.16.2013

Warm-up Drills I. Speed Rope 2:00 II. 12-9-6 reps of Thrusters (45/30lbs) American KB Swings (24/16kg) III. Mobility Impact/Focus: Push Press 1RM or Push Jerk 2RM Use 2-3 warm-up sets before working through one of the following options: I.Push Press 1-1-1-1-1 II. Push Jerk 2-2-2-2-2 Post scores to comments. “The Duality Of Man” For time 30 x Bench Press (75%BW) 3 x Rope Climbs 60 x Wallball (20/14lbs) Post scores to comments.
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04.15.2013

Warm-up Drills I. Row 2:00 II. AMRAP in 5:00 of 15 ft Duck Walk 15 ft Crab Walk 15 ft Bear Crawl 15 ft Walking Lunges 15 ft Broad Jumps 15 ft Inchworms III. Mobility Impact/Focus: KB Swing Ladder Every minute on the minute execute the requisite workload of American KB Swings. Remaining time from the minute is rest time. Work each minute until unable to complete the prescribed amount of repetitions within the time allotted. Use 32/24kg respectively. The first minute is 6 reps, the second is 9 reps, the third is 12 reps, continue adding three reps per minute until failure. Post scores to comments. “No, Like An Infinitely Tacky Adhesive” 3 Rounds for time of Run 400m 21 x GHD Sit-ups 15 x Back Extensions 21 x Wallball (20/14lbs) Post scores to comments.
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04.12.2013

Warm-up Drills I. Speed Rope x 2:00 II. AMRAP in 5:00 of 5 x Burpees 5 x Inchworms-2-Plank (2ct) 5 x Sumo Deadlift High-Pull (45/30lbs) 5 x Front Squat (45/30lbs) 5 x Push Press (45/30lbs) III. Mobility Impact/Focus: Thruster Ladder Against an 8:00 Running Clock work through as many sets of 2 x Thrusters, increasing weight for each attempt as follows: 65-95-105-115-135-155-175-195-210lbs Post sets/reps/loads to comments. “Sherlock” 4 Rounds for time 20 x Overhead Walking Lunges (45/25lbs) 15-12-9-6 reps each Toes-2-Bar/K2E's Burpee Box Jumps (24/20’’) Push-ups Then… 30 x Thrusters (65/45lbs) Post scores to comments.
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04.11.2013

Warm-up Drills I. Row 500m II. 3 Rounds of 7 x Medicine Ball Cleans (40/20lbs) 7 x Push-ups (CFGS) III. Mobility Impact/Focus: Muscle-up Transition Practice EOMOTM for 10:00 execute the following Muscle-up (Transition Emphasis) Sets/Reps below 2-4-2-4-2 x Deadhang Muscle-up (Transition Emphasis) Post sets/reps to comments. “Fear Is An Acquired Taste” Complete each of the following for maximum time/reps/kcal possible Tabata x Air Squats Rest 1:00 4:00 x Max Reps Muscle-ups Rest 1:00 Tabata x Row (kcal) Post scores to comments. Skill Development For quality 5 Rounds of (:10 x:20 rest) L-sit/V-sit (time) Then... 5 Rounds of (:20 x :10 rest) GHD/Abmat Sit-ups (for reps)
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04.10.2013

Warm-up Drills I. Row 50kcal II. 2 rounds of 30ft Duck Walk 30ft Crab Walk 30ft Bear Crawl 30ft Reverse Walking Lunges 30ft Walking Lunges 30ft Broad Jumps 30ft Inchworms III. Mobility Impact/Focus: Bench Press 4-4-2-2-2RM Warm-up with 2 sets of 5 reps each at 40-60%1RM. Bench Press 4-4-2-2-2RM Post sets/reps/loads to comments. “Portion Control” Complete 5 Rounds of the following, each individually timed. Rest 2:00 between efforts. 20 x Ground-2-Overhead (45/25lbs) 20 x Thrusters (45/30lbs) Post scores to comments.
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04.09.2013

Warm-up Drills I. Speed Rope x 2:00 II. 3 rounds of 1 x Rope Climb 10 x Hollow Rocks 7 x Burpees III. Mobility Impact/Focus: Front Squat 2-2-2-2-2RM Warm-up with 3 sets of 5 reps each at 40-60%1RM Front Squat 2-2-2-2-2RM Post sets/reps/loads to comments. “Moozenackle” For time 15 x Power Snatch 15 x Hang Squat Clean 30 x 1-Arm Suitcase Deadlift (15R/15L) 15 x Thruster or Push Jerk 15 x Push Jerk or Thruster 15 x Overhead Squat Notes: Every minute on the minute execute 3 x Burpees. Options for selected loads are 65/95/115/135/155/185/205lbs. Alternate as necessary between Right and Left hands for the Suitcase Deadlifts. Post scores to comments. Skill Development I. Establish longest freestanding handstand II. Establish longest handstand walk
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04.08.2013

Warm-up Drills I. Row 2:00 II. 3 rounds of 5 x Deadhang Chin-ups 10 x Push-ups (CFGS) 15 x Air Squats III. Mobility “The Turkish Two-fer” Work through the following two stage Turkish Get-up 1RM/work capacity test: I. Turkish Get-up 1RM Against a 7:00 Running Clock work up to the heaviest KB Turkish Get-up (alt. sides every rep). II. Turkish Get-up Work Capacity (total lbs/kg) Against a 5:00 Running Clock move max lbs/kg via Turkish Get-ups (alt.R/L) Post scores to comments. “Haulenn” 3 Rounds, each against a 5:00 Running Clock Run 100m AMRAP in time remaining of 12 x American KB Swings (32/24kg) 7 x Pull-ups Rest 1:30 between rounds. Notes: Each 100m Run is individually timed, Post scores to comments. Skill Development 3-5 Rounds at your own pace of :10 x L-sit/V-sit 5 x Strict TTB/K2E's :15 x Ring Support (Hollow) 10 x Hollow Rocks (2ct)
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04.05.2013

Warm-up Drills I. Run 400m II. 2 Rounds of 10 x Push-ups (CFGS) 10 x Squat Jumps 10 x Inchworms 10 x Burpee Broad Jumps III. Mobility “Peer pressure is a %&^$!” Encumbered Relay Run (Sandbag) Rest 1:00 1:00 Max Reps x Tire Flips + Bounds *Athletes Immediately Swap Movements and Continue… 1:00 Max Reps x Tire Flips + Bounds Post scores to comments. “Team Survival: Work Capacity” In teams of two athletes work through the time trials x reps below. Teams will proceed until sets are no longer able to be completed within the time allotted. Against a Repeating 1:00 timer: A1 – Bumper G2OH x 20-21-22… A2 – Rest Against a 1:00 Running Clock: A2 – Bumper G2OH x 20-21-22… A1 – Rest Against a 1:00 Running Clock: A1 – Burpees x 10-11-12… A2 – Rest Against a 1:00 Running Clock: A2 – Burpees x 10-11-12… A1 – Rest Post scores to comments.
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04.04.2013

Warm-up Drills I. Run 800m II. 3 Rounds of 5 x Goblet Squats (24/16kg) 10 x American KB Swings (24/16kg) 5 x Burpees (w/strict Push-up) 10 x Hollow Rocks (2ct) III. Mobility “CrossFit Games Open 13.5” Complete as many Rounds/Reps as possible in 4:00 of 15 x Thrusters (100lbs) 15 x Chest-2-Bar Pull-ups After the first 4 minute AMRAP athletes who have qualified via the specified cutoff score will immediately storm through the next subsequent round; each of which will be 4 minutes in length. All sets/reps/loads/movements will remain the same regardless of which AMRAP an athlete may be working on. See below for an example outline from the CF mainsite-- *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. Post scores to comments.
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04.03.2013

Warm-up Drills I. 2 Rounds of your choice (w/:30 rest btwn) Single-unders x 1:00 Single-unders x 150 II. 2 Rounds for Quality of: 3 x Snatch Grip Deadlift 3 x High Hang Power Snatch (Pockets) 3 x Overhead Squat 3 x Snatch Grip Rack Push Press/Jerk III. Mobility “Amurkken” Complete as many Rounds/Reps as possible in 10:00 of 1 x Sandbag Complex (70/40lbs) 2 x KB Turkish Get-ups (alt.sides) 4 x Pull-ups (*Weighted) 8 x 1-arm DB/KB Snatch (alt.sides) 10 x Jumping Slamball (40/20lbs) Post scores to comments.
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04.02.2013

Warm-up Drills I. Run 800m II. 3 Rounds of 7 x Slammies (40/20lbs) 7 x Triangle Push-ups III. Mobility Impact/Focus: Deadlift 4-4-2-2-2 Warm-up with 2-3 sets x 3-5 reps each before working through the following sets of heavy Deadlifts. Deadlift 4-4-2-2-2 Post sets/reps/loads to comments “Stab Then Twist” 15-12-9-6-3 reps for time of Wallball (20/14lbs) Box Jumps (24/20’’) Post scores to comments. Skill Development Work through 3-5 Rounds of the following: Max Reps x Hollow Rocks Rest :20 Max Reps x L-sit Pull-ups/Chin-ups Rest :20 Max Reps x Knees-2-Elbows Rest :20 Max Time x Plank Hold (*) Rest :20 Max Reps x True Push-ups Rest :20 Max Reps Weighted GHD Sit-ups
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04.01.2013

Warm-up Drills I. 6 Rounds Speed Rope (:30s work :20s rest) II. 2 Rounds of 5 x Press 5 x Push Press 5 x Front Squat 5 x Hang Power Snatch III. Mobility Impact/Focus: Back Squat & HSPU EMOTM Every Minute on the Minute for 12:00 complete the following movements/sets/reps alternating between them on even and odd minute marks. Odd Minutes: 4 x Back Squat (>65%1RM) Even Minutes: 3 x Handstand Push-ups Notes: Handstand Push-ups should be scaled to deficits, modified, or kipping as per necessary should athletes need refreshers in any upcoming Opens skill sets. Post loads/results to comments. “Mikhael’s Crucible” 3 Individually timed efforts of Row 350m 2 Rounds of 3 x Squat Clean (135/95lbs) 5 x Burpees 7 x Pull-ups (C2B) Rest 2:00 Notes: Ensure a full 2:00 rest between efforts. Post scores to comments.
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