Get Ready 4 the Open


Main – CrossFit

Warm-up

Run Warm UP (No Measure)

Run Forward & Backward

Skip Forward and Backward

High knees

Butt kicks

Skip Kicks forward

Skip Kicks to side

Side Slide

Heisman

Toe Touches

Step Overs

Bend and Snap

Sampson Lounges

Spiderman

Inch Worm

Mobility

PVC

SKILL

Work on SQUAT CLEAN

Metcon (Time)

5 ROUNDS

10 Squat Cleans 155/105#

20 HSPU

45 Ring Dips

75 Weighted Ab Mat Sit up 45/35#

60 Yard Run

Rules

1 Partner works at a time.

All movements, except run, can be broken up any way needed.

Both partners must complete run before the next movement can begin.

150227 Friday

Main – CrossFit

Max Effort Anterior … Get Strong … Push Press!

WARM-UP

20:00

8min … GPP

30 Dubs /60 Singles

20 BB Squats

15 Sit-ups

10 Four Square Hops

8min … Mobility Work

@17:00 … Burgener Warm-up

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SKILL

5:00

Hand Stand Stuff

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STRENGTH

15:00

Push Press (Work to a 3 rep max)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

BB Complex @70%(Push Press)

1 DeadLift (back to floor)

1 Power Clean (back to hang)

1 Hang Power Clean & Jerk (back to floor)

1 Bar Hopping Burpee

Climbing Reps

1 of each, 2 of each … etc.

Score is rounds & reps

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150226 Thursday


Main – CrossFit

Met-Con … Drink your H2O … Grab a towel … Get ready to work!

WARM-UP

25:00

8min … GPP

20 Elastic Good Mornings

15 BB Presses

10 GHD Sit-ups

05min … Individual Mobility Work

10min … Group Mobility: Fighter’s 12

@23:00 … Burgener Warm-up

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SKILL

05:00

Intro: 4 Square Hops

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WOD

15:00

Metcon (3 Rounds for reps)

“Fight Gone Bad”

3 rounds /1:00 each movement

Row for Calories

Sled Push for yards @25/45#

WallBall Shots

Goblet/Kb Step-ups

@35/53# to 20/24″

REST

RECOVERY

Spend remaining time working on mobility

~ PVC

~ Foam Rollers

~ Pain Ball

~ Elastic Bands

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150225 WODnesday


Main – CrossFit

Oh yeah … Max Effort Day ! … Cleans!

WARM-UP

20:00

8min … GPP

30 yard Sled Push @15/25#

10 Sit-ups

10 Push-ups

8min … Mobility Work

@17:00 … Burgener Warm-up

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SPEED

05:00 … Speed Pulls, Clean Grip

5 sets x 3 reps @25%(Clean)

~ From a high hip position

~ “Down & Finish”

~ Focus on pulling fast

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STRENGTH

15:00 … Cleans

Work to a 3 rep max

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Clean (3 rep max)

SWEAT

Metcon (Time)

20:00 Time Cap

4 rounds

05 DeadLifts @Clean#

10 Weighted Sit-ups @25/45#

60 yard Run

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150224 Tuesday

Main – CrossFit

Speed Day … Dynamic Anterior … Let’s get fast

WARM-UP

20:00

8 min … GPP

50 Single Skips/Rope

10 Thrusters

10 Good Mornings

8 min … Mobility Work

@ 17:00 … Burgener Warm-up

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SPEED

05:00

With a Training Partner

Med Ball Chest Pass

15 singles, each

Take time to “re-load” for each rep

Tossing for a MAX Distance.

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STRENGTH

10:00

With a Training Partner

Floor Presses @70%(Bench 1RM)

5 sets of 5 reps

WOD

Metcon (Time)

4 rounds

8 Wall Ball Shots @20/14#

8 Kb Snatches, Left Arm @25/35/45#

8 Wall Ball Shots

8 Kb Snatches, Right Arm

32 second Rest

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150223 Monday


Main – CrossFit

Met-Con Monday … Hit it hard!

WARM-UP

20:00

9min … 3 rounds /30 seconds each

Air Squats

Push-ups

Sit-ups

Lunges

Pull-ups

Lying Butterfly Kicks

7min: Mobility Work

@17:00 Burgener Warm-up

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SKILL

Snatch/OHSQ

05:00 … Warm up to 60%(Snatch)

10:00 … Complex “On The 40″

From the Floor / 8 sets

1 Power Snatch & 2 OHSQ

OR

1 Squat Snatch & 1 OHSQ

Start each complex on the 40 second mark

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WOD

12:00

Counting reps for each of the 3 rounds.

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Metcon (3 Rounds for reps)

Tabata Sprint … 3 rounds

Tire Flip

10 yard Sled Push @25/45

Ball Slams

~ No rebounds, pull from floor

Box Jumps/Step-ups @20/24″

T2B

Dubs or

~ Singles divided by 3, round down

REST 1:00 between evolutions

HOW:

Perform 1 set at each station

20 seconds of work

10 seconds of transition

This is running time … Gotta MOVE!

1 Evolution = 4:00 in total time

(3:00 Work + 1:00 Rest)

SCORE = each round

Sled count is 1 rep per yard

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Febuary 22nd

Main – CrossFit

Run Warm UP (No Measure)

Run Forward & Backward

Skip Forward and Backward

High knees

Butt kicks

Skip Kicks forward

Skip Kicks to side

Side Slide

Heisman

Toe Touches

Step Overs

Bend and Snap

Sampson Lounges

Spiderman

Inch Worm

Mobility

PVC

SKILL

5×10 good mornings 75/55#

STRENGTH

push jerk … work up to 75% of your push press

10X2 EMOTM

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Febuary 22nd

Main – CrossFit

Run Warm UP (No Measure)

Run Forward & Backward

Skip Forward and Backward

High knees

Butt kicks

Skip Kicks forward

Skip Kicks to side

Side Slide

Heisman

Toe Touches

Step Overs

Bend and Snap

Sampson Lounges

Spiderman

Inch Worm

Mobility

PVC

SKILL

5×10 of reverse hypers

5×10 good mornings 75/55#

STRENGTH

push jerk … work up to 75% of your push press

10X2 EMOTM

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Olivia

Main – CrossFit

In honor of Olivia V Spencer, 11, a CrossFit Kid from Portland, Oregon who died from an Epileptic seizure,(SUDEP) on December 12, 2014

Warm-up

Fresbie Fun/ Crawling (No Measure)

Stand in Frisbee, from plank position inch warm down field

From Plank Position walk with hands maintaining plank position

Bear crawl forward & Backward

Lateral Crawl

Spiderman crawl
PVC Shoulder/ Hip

Mobility

Metcon

Metcon (Time)

11 Rounds for Time

12 DL 155/105

12 Burpee Box Jumps 24/20″

14 Wall Balls 20/14

2000 mtr Row

Rules

Partners work 1 at a time and cannot advance until both have completed either the 12 or 14 reps respectively.

Split up row anyway needed

150220 Friday

Main – CrossFit

Met-Con Day … Started the work week with “Barbara” … Finish with “Bradley’s Buddy” … Enjoy!

WARM-UP

20:00

Yes … More GPP! … Keep moving

08:00 … Kb Complex … 10 each

DeadLift ~ Goblet Lunges ~

S2OH L/R ~ Halo L/R

Repeat

08:00 … Mobility Work … Be productive!

@17:00 … Burgener Warm-up

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SKILL

10:00 … Kb Arm Bar Stretch

Jeff Martone …

https://www.youtube.com/watch?v=CSJufb9LaZw

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WOD

25:00 Time Cap

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Metcon (Time)

“Bradley’s Buddy”

10 rounds

90 yard Run

10 Burpees

90 yard Run

10 Get-ups

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