Friday 02/28/14
ADRENALINE DUMP
By Coach Jamie Harris
Skill
Power Clean ( Level 1)
5×3 (add 2.5 lbs to last workout)
Deadlift (Level 2 and 3)
4" deficit Deadlifts 7 RM
Metcon (Time)
6 RFT
6 KB Snatches ( each arm ) 53/35
6 Overhead Lunges (each arm same weight as KB Snatches)
100M Sprint
15 Min time cap
Thursday 02/27/14
STARSHIP TROOPER
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds as possible in 12 minutes:
Push Press @ 80% of 3 RM – 3 reps
40 lbs Ball Slams – 5 reps
Post loads used and rounds completed to comments.
Skill
Back Squat (Level 1 )
3×5 (add 5 lbs to last workout)
Bench Press (Level 1)
3×5 (add 2.5 lbs to last workout)
Back Squat (Level 2 and 3)
3 RM
Banded Good Mornings (Level 2 and 3)
1x50
1x50
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds as possible in 12 minutes:
Push Press @ 80% of 3 RM – 3 reps
40 lbs Ball Slams – 5 reps
Post loads used and rounds completed to comments.
Skill
Back Squat (Level 1 )
3×5 (add 5 lbs to last workout)
Bench Press (Level 1)
3×5 (add 2.5 lbs to last workout)
Back Squat (Level 2 and 3)
3 RM
Banded Good Mornings (Level 2 and 3)
1x50
1x50
Wednesday 02/26/14
GRIP KILLER
by Coach Chris Weaver
Metcon (Time)
5 RFT
Max amount of time hanging from bar
100M Farmers Carry RX 95/65
10 Sledgehammer Swings
Score is total amount of time hanging from the bar.
20 min time cap
Skill
Pistols (3x5 ( On each leg))
Tuesday 02/25/14
"FLUBBER"
Warm-up
Cardio and Bodyweight warm up
Arm Swings 10 each arm and direction
2x3 negative pull ups
5 Under fence push ups
5 Overhead Squats with pvc pipe or light bar, holding down position for 3 seconds
15 GHD Back Ext
Metcon (AMRAP - Reps)
5 rounds of:
1:00 ME Wall Ball 20/14#
1:00 ME Burpees
1:00 Rest
Skill
Deadlift (Level 1 (Amateur))
5 RM (add 10 lbs to last workout)
Power Snatch (Level 2 (Collegiate))
2 RM
Power Snatch (Level 3 (Professional))
2 RM
Warm-up
Cardio and Bodyweight warm up
Arm Swings 10 each arm and direction
2x3 negative pull ups
5 Under fence push ups
5 Overhead Squats with pvc pipe or light bar, holding down position for 3 seconds
15 GHD Back Ext
Metcon (AMRAP - Reps)
5 rounds of:
1:00 ME Wall Ball 20/14#
1:00 ME Burpees
1:00 Rest
Skill
Deadlift (Level 1 (Amateur))
5 RM (add 10 lbs to last workout)
Power Snatch (Level 2 (Collegiate))
2 RM
Power Snatch (Level 3 (Professional))
2 RM
Monday 02/24/14
Warm-up
Hips and Shoulder Stretch
Couch Stretch
Spine Roll on Roller
Scapula Smash with lacrosse ball ( 1 minute each side)
Achilles Smash on elevated barbell
2 x 30s seconds Russian Baby Maker
Metcon
CrossFit Games Open 13.4 (AMRAP - Rounds and Reps)
Complete AMRAP in 7 minutes of:
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
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
RX 135/95
Skill
Back Squat (Level 1 (Amateur))
3×5 (add 5 lbs to last workout)
Shoulder Press (Level 1 (Amateur))
3x5 (add 2.5 lbs to last workout)
Barbell Step Up (Level 2 (Professional))
Close Grip Bench Press (Level 2 ( Professional))
5×2 @ 80%, 1 x max reps @ 60%
Barbell Step Up (Level 3 (Professional))
4 x 16 reps (8 RT/ 8 LT)
*Pick a box height so the hip is 1″ above the knee. Use a weight you can handle for 16 solid reps
Close Grip Bench Press (Level 3 (Professional))
5×2 @ 80%, 1 x max reps @ 60%
Hips and Shoulder Stretch
Couch Stretch
Spine Roll on Roller
Scapula Smash with lacrosse ball ( 1 minute each side)
Achilles Smash on elevated barbell
2 x 30s seconds Russian Baby Maker
Metcon
CrossFit Games Open 13.4 (AMRAP - Rounds and Reps)
Complete AMRAP in 7 minutes of:
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
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
RX 135/95
Skill
Back Squat (Level 1 (Amateur))
3×5 (add 5 lbs to last workout)
Shoulder Press (Level 1 (Amateur))
3x5 (add 2.5 lbs to last workout)
Barbell Step Up (Level 2 (Professional))
Close Grip Bench Press (Level 2 ( Professional))
5×2 @ 80%, 1 x max reps @ 60%
Barbell Step Up (Level 3 (Professional))
4 x 16 reps (8 RT/ 8 LT)
*Pick a box height so the hip is 1″ above the knee. Use a weight you can handle for 16 solid reps
Close Grip Bench Press (Level 3 (Professional))
5×2 @ 80%, 1 x max reps @ 60%
Tuesday 02/18/14
Metcon:
7 Rounds:
3 Deadlifts
3 Power Cleans (touch and go)
*Do not let go of the bar during the round. Count a penalty if you come off the bar.
*Work up to the heaviest weight possible.
*Rest as needed between rounds.
*If you let go of the bar during the round, count a miss for that round.
Post heaviest load completed to comments.
Skill:
Deadlift (Amatuer)
work up to a 5 RM , try to add 10 lbs to last weeks DL 5 RM
Box Jumps (Seated Box Jumps for Collegiate and Professionals)
Seated Box Jump 2 RM (thights 1″ above parallel when seated w/ 4-7 attempts)
Sprints (All Levels)
2 x 20 Meter Sprints (rest 20 seconds between efforts)
Rest 30 seconds then…
2 x 30 Meter Sprints (rest 30 seconds between efforts)
Rest 30 seconds then…
10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.
2 x 20 Meter Sprints (rest 20 seconds between efforts)
Rest 30 seconds then…
2 x 30 Meter Sprints (rest 30 seconds between efforts)
Rest 30 seconds then…
10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.
7 Rounds:
3 Deadlifts
3 Power Cleans (touch and go)
*Do not let go of the bar during the round. Count a penalty if you come off the bar.
*Work up to the heaviest weight possible.
*Rest as needed between rounds.
*If you let go of the bar during the round, count a miss for that round.
Post heaviest load completed to comments.
Skill:
Deadlift (Amatuer)
work up to a 5 RM , try to add 10 lbs to last weeks DL 5 RM
Box Jumps (Seated Box Jumps for Collegiate and Professionals)
Seated Box Jump 2 RM (thights 1″ above parallel when seated w/ 4-7 attempts)
Sprints (All Levels)
2 x 20 Meter Sprints (rest 20 seconds between efforts)
Rest 30 seconds then…
2 x 30 Meter Sprints (rest 30 seconds between efforts)
Rest 30 seconds then…
10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.
2 x 20 Meter Sprints (rest 20 seconds between efforts)
Rest 30 seconds then…
2 x 30 Meter Sprints (rest 30 seconds between efforts)
Rest 30 seconds then…
10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.
Monday 02/17/14
Metcon:
CrossFit Games Open 11.1 (AMRAP - Rounds and Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
if your doing single unders reps are 90
Skill:
Weightlifting:
Back Squat (Amatuer)
add 5 lb to last workout
Weightlifting
Shoulder Press (Amatuer)
add 2.5 lb to last workout
Overhead Squat (Collegiate)
@ 2 RM Power Snatch weight from last week or 90% of 1RM
Front Squat (Professional)
work up to 7RM
Shoulder Press (Profeesional)
work up to 7 RM
CrossFit Games Open 11.1 (AMRAP - Rounds and Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
if your doing single unders reps are 90
Skill:
Weightlifting:
Back Squat (Amatuer)
add 5 lb to last workout
Weightlifting
Shoulder Press (Amatuer)
add 2.5 lb to last workout
Overhead Squat (Collegiate)
@ 2 RM Power Snatch weight from last week or 90% of 1RM
Front Squat (Professional)
work up to 7RM
Shoulder Press (Profeesional)
work up to 7 RM
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