C&J MAX

ANNOUNCEMENTS

Moving forward, Coach Danny will be programming and assigning the Warm Ups and Mobility for all classes. Since he is the one coaching the most of you, he can better identify your individual needs.

SKILL

Resetting your hands before you jerk

BUY IN

15-20 min to find a 1RM Squat Clean + Split Jerk
*find a power 1RM if cannot squat*

WOD

3 rounds for time:
One minute of 135/95-lb. back squats
Rest one minute
One minute of pull-ups
Rest one minute
One minute of 135/95-lb. power cleans
Rest one minute

comp: c2b

CASH OUT

N/A

Front Squat Max

ANNOUNCEMENTS

Moving forward, Coach Danny will be programming and assigning the Warm Ups and Mobility for all classes. Since he is the one coaching the most of you, he can better identify your individual needs.

SKILL

Finding a way to get yourself into a proper front rack

BUY IN

15-20 min to find a 1RM Front Squat

WOD

3 RFT:
21 Wallballs
15 Burpees
9 Pull-ups

comp: C2B

CASH OUT

Max Unbroken K2E or TTB

Press MAX

ANNOUNCEMENTS

Moving forward, Coach Danny will be programming and assigning the Warm Ups and Mobility for all classes. Since he is the one coaching the most of you, he can better identify your individual needs.

SKILL

Chin tuck before pressing so the bar travels the path of least resistance

BUY IN

15 min to find a 1RM Strict Press

WOD

For time:
Run 800 Meters
30 Ground to Overhead 115/75
Run 800 Meters

comp: 135/95

CASH OUT

N/A

Snatch Max

ANNOUNCEMENTS

Moving forward, Coach Danny will be programming and assigning the Warm Ups and Mobility for all classes. Since he is the one coaching the most of you, he can better identify your individual needs.

SKILL

3 sets x 2 reps
Snatch Push Press BTN + OHS

BUY IN

20 min to find a 1RM Squat Snatch
*find a power 1RM if cannot squat*

WOD

For Time:
25-20-15-10-5: Hang Power Snatches 75/55
50-40-30-20-10: Ab-Mat Sit-ups
100-80-60-40-20: Double-unders

CASH OUT

Max Strict Pull-Ups or Max Eccentric Pull-ups
w/ 5 sec decent

1RM WEEK!

ANNOUNCEMENTS

Moving forward, Coach Danny will be programming and assigning the Warm Ups and Mobility for all classes. Since he is the one coaching the most of you, he can better identify your individual needs.

SKILL

Bracing your core at the top of the squat

BUY IN

15-20 min to find a 1RM Back Squat

WOD

Four rounds for time of:
Run 400 Meters
25 Kettlebell Swings 53/35
15 Knees to Midline

comp: 70-53/TTB

CASH OUT

N/A

Final Friday!

ANNOUNCEMENTS

Moving forward, Coach Danny will be programming and assigning the Warm Ups and Mobility for all classes. Since he is the one coaching the most of you, he can better identify your individual needs.

We will test many 1RM next week , so make sure to be ready mentally and physically.

Thank you all for answering the survey , it was extremely helpful for me. 

BUY IN

2-3 rds
15 DU
5 Thrusters

SKILL

practice breathing during the thruster

WOD

CrossFit Games Open 17.5
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled
10 rounds for time of:
9 thrusters 65# / 45#
35 single-unders

*40 minute time cap

CASH OUT

Row/Run/Bike to normalize your HR

T - 1 more day

ANNOUNCEMENTS

Moving forward, Coach Danny will be programming and assigning the Warm Ups and Mobility for all classes. Since he is the one coaching the most of you, he can better identify your individual needs.

We will test many 1RM next week , so make sure to be ready mentally and physically.

Thank you all for answering the survey , it was extremely helpful for me. 

BUY IN

Push Jerk
5 x 4 reps
50-60% 1RM

SKILL

Last recovery Thursday! Enjoy it!

WOD

3 rounds for time of:
Run 800 meters
Rest 2 minutes

CASH OUT

Extra Mobility

Wednesday

ANNOUNCEMENTS

Moving forward, Coach Danny will be programming and assigning the Warm Ups and Mobility for all classes. Since he is the one coaching the most of you, he can better identify your individual needs.

We will test many 1RM next week , so make sure to be ready mentally and physically.

Thank you all for answering the survey , it was extremely helpful for me. 

BUY IN

EMOTM 10 min
1 Clean and Jerk
start at 50% and build to a heavy

SKILL

see if you can hold on to all the Push Press

WOD

8 min amrap
40 Double-Unders
15 Push Press 95/65
20 American Kettlebell Swings 53/35

comp: 115/75-70/53

CASH OUT

3 rds
10 superman
15 v ups/8 strict ttb
:30 handstand hold/20ft hs walk

Spring is here!

ANNOUNCEMENTS

Moving forward, Coach Danny will be programming and assigning the Warm Ups and Mobility for all classes. Since he is the one coaching the most of you, he can better identify your individual needs.

We will test many 1RM next week , so make sure to be ready mentally and physically.

Thank you all for answering the survey , it was extremely helpful for me. 

BUY IN

EMOTM 10 min:
1 Snatch
start at 50% and build to a heavy

SKILL

work technique on your way up in weight

WOD

For time:
10 Power Cleans 135/95
20 Pull-Ups
30 Wall Ball Shots 20/14
400 Meter Run
30 Wall Ball Shots
20 Pull-Ups
10 Power Cleans

comp: 185/135

CASH OUT

3 x 8
barbell good mornings

Last week of the Open

ANNOUNCEMENTS

We will now prep movements each week so that we can go AHAFP on Fridays during the open!

*Thursday will now be aerobic capacity/active recovery day until after the open*

WARM UP

3 rds
30 DU
15 Burpees
1 Wall walk

BUY IN

3 Supersets
10 Front Squats @ 60%
8 Strict Pull-ups

SKILL

finish as fast as you can each minute

WOD

EMOM x 18
Min 1: 18/15 Calorie Row
Min 2: 12 Thrusters 75/45
Min 3: 50 DU

comp: 95/65

CASH OUT

3 sets x 30 sec Ring Support Hold
rest :45-60 sec between

MOBILITY

quads

17.4

ANNOUNCEMENTS

We will now prep movements each week so that we can go AHAFP on Fridays during the open!

*Thursday will now be aerobic capacity/active recovery day until after the open*

WARM UP

3 rds
30 DU
12 Air Squats
10 Push Ups
8 Sit Ups
5 Superman

BUY IN

12 RDL 45/35
10 cal row
8 wallballs
6 hspu

SKILL

Figure out how you will break this up

WOD

CrossFit Games Open 16.4 and 17.4:
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups

CrossFit Games Open 16.4 and 17.4 Scaled:
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups

CASH OUT

None

MOBILITY

Hamstrings and Lower Back

A little harder then the last few Thursdays

ANNOUNCEMENTS

We will now prep movements each week so that we can go AHAFP on Fridays during the open!

*Thursday will now be aerobic capacity/active recovery day until after the open*

WARM UP

Coach Choice

BUY IN

RX:
Split Jerk w/ 2 sec pause in receiving
3 x 3 reps
50-60% 1RM

Comp:
Split Jerk w/ 2 sec pause in receiving
3 x 3 reps
50-60% 1RM

SKILL

push the BBJO to get more reps on max efforts.

WOD

Three sets for max reps:

90 seconds of-
9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups/Pike Press

Rest 30 seconds

90 seconds of-
9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups/Ring Rows

Rest 30 seconds

90 seconds of-
9 Burpee Box Jump-Overs + Max Reps of Toes to Bar/K2M

Rest 30 seconds

(17:30 total workout)

CASH OUT

N/A

MOBILITY

extra everything

Weds

ANNOUNCEMENTS

We will now prep movements each week so that we can go AHAFP on Fridays during the open!

*Thursday will now be aerobic capacity/active recovery day until after the open*

WARM UP

4 rds
3 hang power cleans 45/35
5 front squat
7 strict press

BUY IN

RX:
EMOTM 7 min:
5 Power Clean + Jerk 115/75

Comp:
EMOTM 7 min:
5 Power Clean + Jerk 165/115

SKILL

work efficiently on the KB snatch

WOD

12 min AMRAP
10 S2OH 95/65
15 Box Jumps (24″20″)
20 Alt Single-Arm KB Snatches 35/18

comp: 135/95-53/35

CASH OUT

5 x 6
strict ring to sternum pull ups

MOBILITY

shoulders

Blizzard? Like from Dairy Queen?

ANNOUNCEMENTS

Workout 17.1 is on 2/23 and we are going to be ready to dominate it!

We will now prep movements each week so that we can go AHAFP on Fridays during the open!

*Thursday will now be aerobic capacity/active recovery day until after the open*

WARM UP

4 rds
3 Muscle Snatch 45/35
5 Burpees
10 Sit Ups
20 Mountain Climbers

BUY IN

RX:
EMOTM 7 min:
5 Power Snatch 75/45

Comp:
EMOTM 7 min:
5 Power Snatch 115/75

SKILL

try not to drop the bar during the :20 intervals

WOD

Tabata Barbell

Tabata deadlift, 135/95
Tabata hang power clean, 115/75
Tabata front squat, 95/65

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

*Rest one minute between exercises.*

comp: 185-135/135-95/115-75

CASH OUT

10 wall walks

MOBILITY

forearms

2 more open workouts left!

ANNOUNCEMENTS

Workout 17.1 is on 2/23 and we are going to be ready to dominate it!

We will now prep movements each week so that we can go AHAFP on Fridays during the open!

*Thursday will now be aerobic capacity/active recovery day until after the open*

WARM UP

3 rds
10 cal bike/row
10 KBS 53/35
10 burpees

BUY IN

RX:
3 rds:
Snatch-Grip Romanian Deadlift x 8 reps
Barbell Roll-Outs x 10 reps
Single-Arm KB Row x 8 reps each

Comp:
3 rds:
Snatch-Grip Romanian Deadlift x 8 reps
Barbell Roll-Outs x 10 reps
Single-Arm KB Row x 8 reps each

SKILL

try to get the same rep score on each workout

WOD

AMRAP 6:
42 Double-unders
30 Wallballs (20/14#)
18 K2M
Rest 5 mins
AMRAP 6:
21 Double-unders
15 Wallballs (20/14#)
9 K2M

comp: TTB

CASH OUT

3 x 8
ring dips
after 8th dip, max hold ring support

MOBILITY

hip flexors

17.3

ANNOUNCEMENTS

We will now prep movements each week so that we can go AHAFP on Fridays during the open!

*Thursday will now be aerobic capacity/active recovery day until after the open*

WARM UP

3 rds
20 DU
10 air squats
5 sit ups

BUY IN

full burgener / go over the standards. scaled will be way harder metcon!

if doing scaled, work with your coach to determine the weights you will use so that this workout is at least 12 minutes for you.

SKILL

work up to the heaviest weight you think you will hit

WOD

CrossFit Games Open 17.3 - RX
Prior to 8:00, complete:
 3 rounds of:
 6 chest-to-bar pull-ups
 6 squat snatches (95# / 65#)
 Then, 3 rounds of:
 7 chest-to-bar pull-ups
 5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:
 8 chest-to-bar pull-ups
 4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:
 9 chest-to-bar pull-ups
 3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:
 10 chest-to-bar pull-ups
 2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:
 11 chest-to-bar pull-ups
 1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.

CrossFit Games Open 17.3 Scaled (AMRAP - Reps) - Scaled
Prior to 8:00, complete:
 3 rounds of:
 6 jumping chin-over-bar pull-ups
 6 squat snatches (45# / 35#)
 Then, 3 rounds of:
 7 jumping chin-over-bar pull-ups
 5 squat snatches (75# / 55#)

*Prior to 12:00, complete 3 rounds of:
 8 jumping chin-over-bar pull-ups
 4 squat snatches (95# /65#)

*Prior to 16:00, complete 3 rounds of:
 9 jumping chin-over-bar pull-ups
 3 squat snatches (115# / 75#)

*Prior to 20:00, complete 3 rounds of:
 10 jumping chin-over-bar pull-ups
 2 squat snatches (135# / 95#)

Prior to 24:00, complete 3 rounds of:
 11 jumping chin-over-bar pull-ups
 1 squat snatch (155# / 105#)

*If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted

CASH OUT

none

MOBILITY

shoulders!

Recovery Day

ANNOUNCEMENTS

Workout 17.1 is on 2/23 and we are going to be ready to dominate it!

We will now prep movements each week so that we can go AHAFP on Fridays during the open!

*Thursday will now be aerobic capacity/active recovery day until after the open*

WARM UP

3-5 rds of Cindy

BUY IN

RX:
Push Jerk
3 x 8 reps
50-60% 1RM

Comp:
Push Jerk
3 x 8 reps
50-60% 1RM

SKILL

steady pace so your HR stays up a little bit while you do everything

WOD

Alternate with a partner on the following:
Row 30 cal x 5
then
Run 200m x 8

CASH OUT

extra mobility

MOBILITY

everything, prep for...thrusters?!?

Hang on!

ANNOUNCEMENTS

Workout 17.1 is on 2/23 and we are going to be ready to dominate it!

We will now prep movements each week so that we can go AHAFP on Fridays during the open!

*Thursday will now be aerobic capacity/active recovery day until after the open*

WARM UP

5 rds
3 hang power cleans 45/35
4 front squat
5 strict press

BUY IN

RX:
EMOTM 6 min
5 Power Clean 115/75

Comp:
EMOTM 6 min
5 Power Clean 165/115

SKILL

use the hook grip to hang on to the cleans

WOD

3 Rounds For Time:
27 Calorie Row/Bike/50 DU
21 Hang Power Cleans 115/75
18 Pike Press
15 Over-the-Bar Burpees

comp: 135-95/Kipping HSPU

CASH OUT

Weighted Step Ups
3 x 8 each side
barbell or db/kb
*choose your weight*

MOBILITY

forearms/triceps

It's not that cold!

ANNOUNCEMENTS

Workout 17.1 is on 2/23 and we are going to be ready to dominate it!

We will now prep movements each week so that we can go AHAFP on Fridays during the open!

*Thursday will now be aerobic capacity/active recovery day until after the open*

WARM UP

4 rds
3 Snatch Grip RDL 45/35
4 Muscle Snatch 45/35
5 OHS
10 Push Ups
20 Mountain Climbers

BUY IN

RX:
EMOTM 6 min:
5 Power Snatch 75/45

Comp:
EMOTM 6 min:
5 Power Snatch 115/75

SKILL

don't stop on burpee box jump overs, biggest sets possible on PU

WOD

For time:
400 Meter Run
15 BBJO
30 Pull-Ups
15 BBJO
400 Meter Run

CASH OUT

tall cleans
5 sets x 3 reps
start at 50% 1RM

MOBILITY

lats

Monday

ANNOUNCEMENTS

Workout 17.1 is on 2/23 and we are going to be ready to dominate it!

We will now prep movements each week so that we can go AHAFP on Fridays during the open!

*Thursday will now be aerobic capacity/active recovery day until after the open*

WARM UP

4 rds
5 - 45# RDL
5 - Push Ups
5 - Wallballs
8 - PVC Good Morning

BUY IN

RX:
3 rds
L-Seated Dumbbell Press x 8 reps
Strict Pull-up x 6 reps

Comp:
3 rds
12 sHSPU
6 Strict C2B

SKILL

Set up your stations

WOD

EMOTM 24 minutes (6 sets of each):
Minute 1 – 200/150 Meters of Rowing
Minute 2 – 15 Kettlebell Swings 70/53
Minute 3 – 10 Thrusters  75/45
Minute 4 – 12 Pull-Ups

comp: 15-10 AAB/95-65/C2B

CASH OUT

snatch balance + OHS
5 sets x 1 rep - ascending
start at 50% 1RM

MOBILITY

legs

17.2

ANNOUNCEMENTS

Workout 17.1 is on 2/23 and we are going to be ready to dominate it!

We will now prep movements each week so that we can go AHAFP on Fridays during the open!

*Thursday will now be aerobic capacity/active recovery day until after the open*

WARM UP

2 rds
15 cal row
10 DB DBL RDL 35/18
5 Sit ups
then
1 rd
10 cal bike
8 DB DBL SDHP 35/18
4 v ups

then mobilize hip flexors on the KB

BUY IN

Prep your lunge lane and pull up bar.

*mark spots for your knees to take the least amount of lunge steps*

SKILL

practice db/kb power cleans

WOD

17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
  50-ft. weighted walking lunge
  16 toes-to-bars
  8 power cleans
Then, 2 rounds of:
  50-ft. weighted walking lunge
  16 bar muscle-ups
  8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

17.2 Scaled
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
  50-ft. weighted walking lunge
  16 hanging knee-raises
  8 power cleans
Then, 2 rounds of:
  50-ft. weighted walking lunge
  16 chin-over-bar pull-ups
  8 power cleans
Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.

Men use 35-lb. dumbbells
Women use 20-lb. dumbbells

CASH OUT

none

MOBILITY

abs, quads, hip flexors, forearms, etc

Active Recovery

ANNOUNCEMENTS

Workout 17.1 is on 2/23 and we are going to be ready to dominate it!

We will now prep movements each week so that we can go AHAFP on Fridays during the open!

*Thursday will now be aerobic capacity/active recovery day until after the open*

WARM UP

2-3 rds
48' spiderman lunges
24' straight leg walk
24' side lunge each way
Kipping swings
5 Sit Ups

BUY IN

RX:
Push Press
3 x 8 reps
50-60% 1RM

Comp:
as RX

SKILL

70-80% effort for everything

WOD

Accumulate as close to the following in 30 minutes:
100 cal row
100 cal assault bike
1 mile run

*break it up in any way you want*

CASH OUT

extra mobility

MOBILITY

everything