Almost candid
Run 400m as a class
Then:
3 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats
Barbell Warmup
Mobility:
~ Calf
~ Trap/Pec Release
~ Hamstring/Lat Smash
~ Individual
"Galapagos"
Teams of two, AMRAP 20
400m Run (Alternate every 100m)
40 Hang Power Cleans (115/75)
40 Push Press (115/75)
40 Box Jumps (24/20)
#TeamPiccolo
Wall Ball Relays
(Run, Skip, Bear Crawl, reverse bear crawl, high knees, etc)
Barbell Warm Up
Dowel Mobility:
~ Dislocates/Gandalf
~ Hip flexor
~ Hamstring/Adductor
~ Individual
A. Deadlift - Build to a smooth set of 3, NOT A 3RM
B. "Pick Six"
4 RFT:
15 Wall Balls (20/14)
12 Deadlifts (185/125)
9 HSPU
25 Double Unders
C. Airdyne Intervals
5 x :20 (hard) / :40 (light)
Stronger together
Row 750m
+
15-12-9
KB Swings(light)
Air Squat
Push Up
Mobility:
~ Kicks
~ Chest Opener
~ Banded Hip
~ Individual
A. "Ready, Go"
2 rounds, each for time:
250m Row
15 KB Swings (70/53)
25 Burpees
15 KB Swings (70/53)
250m Row
-Rest 5:00 between rounds-
*These should be all out efforts
OR…
Redo 16.3
B. Front Squat 6x2, across
C. Tabata V-Ups/Plank Holds x 8 rounds, 4 each - alternating
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
Check out the scaling options: http://games.crossfit.com/workouts/the-open
Can it be like this forever?
4:00 Row/Bike/Shuttle Run*
EMOM 3 Burpees including minute 4
Barbell Review
Mobility:
~ Kicks
~ Chest/Shoulder Opener (on rig)
~ Pec Release
~ Individual
A. Bench Press 5x3, Climbing
B. Teams of two, AMRAP 15:00
20-40-60-80-100-etc.
Calorie Row
Sit Ups
Push Ups
See you at the gym!
300m Indian Run with med ball (if big class, go until everyone has run to the front)
Line Drills:
Butt Kicks
High Skips
Duck Walk
Ninja Lunge
Mobility:
~ Dislocates/Gandalf
~ Banded Hip/Squat
~ Calf
~ Individual
WOD Prep
A. E5M x 5 Rounds
200m Run
15 OH Squats
10 HSPU
5/3 Muscle Ups OR 10 C2B
B. Mobility
Organized chaos... GREAT work tonight!
Row 500m
+
3 rounds
5 Push Ups
10 Box Jumps/Step Ups
15 Sit Ups
Barbell Prep
Mobility:
~Couch Stretch
~Hamstring/Adductor (off box)
~Pec Release
~Individual
A. Build to a heavy complex:
3 Deadlifts + 3 Hang Power Cleans + 3 Push Press
B. "Gridlines"
For Time:
25-20-15
Calorie Row
Deadlifts (225/155)|
Box Jumps (24/20)
C. Dumbbell Rows 3x10 per arm
Best part of the weekend! Can't ban these guns ;)
3:00 Row/Bike/Run
Knee Squeeze
Ninja Lunge
Spiderman Walk
Frankenstein Walk
W/Empty Bar:
10 Good Mornings
10 Side Bends
10 BTN Strict Press
10 BAck Squats
Mobility:
~ Kicks
~ Banded Hip/Hamstring/Couch
~ Individual
A. Back Squat
EMOM x 9, climbing each time the reps increase - NOT each set
Min 1-3: 3 Reps
Min 4-6: 2 Rep
Min 7-9: 1 Rep
B. "Enchanted"
AMRAP 10:00
7 Burpees
14 Wall Balls (20/14)
21 KB Swings (53/35)
OR…
Redo 16.2
C. 10:00 Airdyne
E2M = 15 Sit Ups
Who needs space?
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.
Stop at 20 minutes.
Variations available at http://games.crossfit.com/workouts/the-open
Patty's first Open WOD as a 55+ masters competitor and she did it at the home gym of the 2014 55+ masters 2nd place games finisher. Not too shabby!
Coach's Choice
Teams of two, AMRAP 20:00:
50 Wall Balls
10 Bear Crawl Trips (Down & Back = 1)
50 Buddy Med Ball Sit Ups
10 Shuttle Runs (Down & Back = 1)
See you at the gym!
Against an 8:00 Clock:
3:00 Running/line drills in a circle
5:00 AMRAP Cindy
Barbell Review
Mobility:
~ Banded OH
~ Banded Bully
~ Banded Front Rack
~ Individual
A. Split Jerk, build to a heavy double
B. "Cement Mixer"
AMRAP 12:00
10 KB Swings (70/53)
10 Push Ups
10 Pull Ups
C. Row, 2 x 1000m Rest 1:1
Jo-Nathan crushing his 16.1 C2Bs
Row 500
+
3 Rounds
10 Snatch Grip DL
10 Snatch Grip BB Rows
10 BTN Snatch Grip PP
Barbell Review
Mobility:
~ Dislocates/Gandalf
~ Hamstring/adductor (w/dowel)
~ Knee Squeeze/TV Stretch
A. Snatch Wave
EMOM x 9
Min 1: 5 TnG Snatches
Min 2: 5 TnG Snatches
Min 3: 5 TnG Snatches
Min 4: 3 TnG Snatches
Min 5: 3 TnG Snatches
Min 6: 3 TnG Snatches
Min 7: Heavy Single
Min 8: Heavy Single
Min 9: Heavy Single
B. "Fuzzy Navel"
4 RFT
20 Calorie Row
15 T2B
10 Power Snatch (135/95)
C. EMOM 15
2 Muscle Ups/ 5-7 Ring Dips
Noah took a break from building his Arc to join us for 16.1
Row 750m
+
3 Rounds of:
6 Push Ups
8 Box Jumps
10 Air Squats
Barbell Warm Up
Mobility:
~ Banded Hip
~ Banded Hamstring
~ Banded Squat
~ Banded OH
A. "Bullseye"
For time:
15-12-9-6-3
Thruster (115/75)
Box Jump Over (24/20)
*30 Double Unders after each round
B. Back Squat 4x2, Across
C. Airdyne x 10:00 (easy)
E2M = 5 Strict HSPU + 5 Strict Pull Up
Who's Ready?!?
3 rounds:
250m Row
5 Pull Ups
10 Push Ups
14 Lunge Steps
3 Rounds:
4 Power Snatch
6 Strict Press
8 Overhed Lunge Steps
Mobility:
~ Samson Stretch/Hamstring
~ Dislocates
~ "Gandalf" stretch (with dowel)
~ Quad Smash
~ Individual
Open Workout 16.1
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
Men lunge 95 lb.
Women lunge 65 lb.
This is going to be awesome.
Coach's Choice
If doing 16.1 @ FNL…
10 Rounds:
:40 Airdyne
:20 Rest
:40 Row
:20 Rest
If NOT doing 16.1 @ FNL…
EMOM x 30
Min 1: :40 Row
Min 2: :40 Squat Clean Thruster (Cluster) you choose the weight
Min 3: :40 GOAT Work - you choose
Row/Bike/Run 3:00
3 Rounds:
10 KB DL
10 KB Swing
10 KB Press
Barbell Review Complex & SDHP
Mobility:
~ Dislocates
~ Banded OH
~ Banded Hip/Hamstring
~ Individual
A. Snatch Complex
1 Power Snatch + 1 Hang Power Snatch + 1 Hang Squat Snatch
B. 21-15-9
Sumo Deadlift High Pull
Handstand Push Up
C. 5 Rounds:
400m Row
20 GHD Sit Ups
20 Back Extensions
Today's formation, Flying V!
3 Rounds:
:45 Row/:15 Rest
:45 Jump Rope/:15 Rest
*singles/doubles/single leg...
Barbell Warm Up
Mobility:
~ Calf Stretch
~ Figure 4
~ Hip/lat opener (on rig)
Kneel next to post, press into hip flexor, reach overhead to grab post
~ Individual
A. WOD Prep
B. 3x5:00 Rounds
1. Row (Cal)
2. Box Jump (24/20)
3. Hang Power Clean (135/95)
4. T2B
5. Double Unders
C. Tabata (8 rounds of each)
Plank Hold
Land Mines
Unilateral strength development and sprints outside, these ladies did great today!!
EMOM 5
5 burpees + 1 Shuttle Run
12-9-6
RDL
Front Squat
Strict Press
C&J Warm Up
Mobility:
~ Hamstring/Adductor/Abductor
~ Banded Overhead
~ Quad smash
A. "Leggo"
AMRAP 10:00
10 Bar Facing Burpees
15 Deadlifts (185/125)
20 Wall Balls (20/14)
B. Clean & Jerk EMOM x 10 sets x 1 rep, climbing
**NOT to anything above 90%
C. 5 Rounds:
:30 Airdyne (Hard) + 10(ish) Unbroken C2B Pull Ups
-Rest 1:30 between efforts
This lady had an AWESOME night tonight
Row 750m
(250 easy, 250 med, 250 strong)
Knee Squeezes
Forward Lean
Frankenstein Kicks
Lunges with twist
Mobility:
~ Hip Mobility Complex
~ Kicks
~ Kips
~ Individual
A. WOD Prep
7-5-3 of:
Calorie Row
T2B
Wall Balls
Power Cleans
Ring Dips
-Rest 2:00 between efforts-
*Note: Increase effort each round as the number of reps decreases. Goal is to be breaking a sweat at the end of this - Go with muscle ups the last round if able.
B. Open WOD 14.4
AMRAP 14:00
60 Calorie Row
50 T2B/K2E
40 Wall Balls (20/14)
30 Power Cleans (135/95)
20 Muscle Ups/Ring Dips
C. Teams of Two:
100-80-60-40-20
Calorie AD
Push Ups
This was a tough one! Glad we did it together :)
Run
Butt Kicks
Run
High Knees
Run
Ninja Lunges
Run
Duck Walk
Bear Hugs
Arm Circles
Barbell Warm Up
Mobility:
~ Dislocates
~ Hamstring/Adductor
~ Quad/T Spine Smash
A. Hang Snatch
3-3-3-2-2-2-1-1-1, climbing but NOT to a max
B. EMOM x 15
Min 1: 15/10 Cal Airdyne
Min 2: 5 Hang Squat Snatch
Min 3: 2Rope Climbs
*Aim for under :40 work each minute
C. GOAT work