3/4/2015

Custom CFP Leaderboard for the CrossFit Games Open 2015:



WARM UP

Bergener (don't forget snatch balance...)
Deep Squat hold (get as low as possible, hold on to something if needed)
Bridge with Block Squeeze
In-line Lunges
Push Ups
Down Dog
Pull Ups
Pass Through

Once finished start BUY IN and WOD Movement Specific

SKILL

Pull up variations

BUY IN

Ring Rows - feet on ground

4 sets x 8 reps

WOD

6 RFT

8 Pull Ups

20 Double Unders

10 Box Jump 24/20

CASH OUT

"Happy Birthday Jason" -burn off some calories for those birthday drinks

Row 304m x 4

work with a partner - rest 1:1-ish

*if you go over 304m. . .  41 walking lunge penalty!!!!

MOBILITY

Thoracic spine

7/10/2014

WARM UP

In 10 min or less

Block squeeze w/ shoulder flexion
Pass through
Kipping swings
Push up
Plank
Scorpions
1 leg hip hinge
Wall sit
Inline lunge

Bergener

start skill or buy in if finish early

BUY IN

EMOTM 10 minutes

3 Hang Clean @75-85% 1RM

SKILL

Clean & Jerk

WOD

"2 Ton"

For time- with a partner, complete a total of:

100 DU - broken up any way

then:

Accumulate 4000# lifted as Clean & Jerk

EMOTM- Resting partner does 5 burpees - C&J partner must break.
then:

100 DU - broken up any way

Only one person working at a time - get those burpees done quickly!

No time cap on this one!

Examples of suggested weight break downs: 

Partner 1: 95# for 25 reps

Partner 2: 65# for 25 reps

Partner 1: 95# for 21 reps

Partner 2: 95# for 21 reps

Partner 1: 135# for 15

Partner 2: 95# for 21

Do you even math?

CASH OUT

3 x 1:00 AMRAP Pull Ups

MOBILITY

forearms

http://www.mobilitywod.com/2011/07/episode-291-elbow-pain-and-grody-tacked-down-forearms/

7/9/2014

WARM UP

In 10 min or less

Block squeeze w/ shoulder flexion
Pass through
Kipping swings
Push up
Plank
Scorpions
1 leg hip hinge
Wall sit
Inline lunge

Bergener

start skill or buy in if finish early

BUY IN

In 10 min or less:

Push Press

5 reps @ 65% 1RM
5 reps @ 75% 1RM
AMRAP @ 85% 1RM

SKILL

HSPU

WOD

For Max Reps/Calories

4 Rounds:

1 minute row

1 minute HSPU

1 minute DU

1 minute burpees

1 minute rest

Keep track of your score for each round!

*there is no time built in for transition, the most efficient will have more time for more work!*

If more then 3 people in a class, put a max of 3 people at any station to start. Order doesn't matter, you will hit each station 4 times.

CASH OUT

Handstand holds 3 x max hold

If HS hold is no problem, attempt walking

MOBILITY

Shoulders

https://www.youtube.com/watch?v=eveYJP1indI

6/26/2014

WARM UP

*in 10 minutes or less*

Pass through
Block shoulder squeeze with shoulder flexion (Upper body core integration)
Push Up
Downhill Skier Rock
OH Wall Squat
Inline Lunge
1 leg hip hinge

Bergener (full if time allows)

*if you finish early: start skill, buy in or work on a weakness!

BUY IN

EMOTM 10 min
3 Snatch Balance - Start with Bar, ONLY add weight if performed perfectly with full depth

SKILL

Power Snatch

WOD

21-15-9

Air Squats

Power Snatch 95/65

*After each FULL round, complete 35 DU*

CASH OUT

Farmer's Carry with 35/25# plates - 4x length of gym

MOBILITY

Traps/Hips

http://www.mobilitywod.com/2012/09/seriously-do-this-yesterday-one-of-my-all-time-shoulder-fixes/

6/12/2014

WARM UP

Pass through
Push ups
Kipping swing
Sit ups
Scorpions (http://youtu.be/fOaZXOCEfrg)
OH Wall squats
1 leg hip hinge
Hurdlers
Leg swing
Foam roll

BUY IN

Take 10 minutes to find a heavy jerk - with SNATCH GRIP

*You may use a rack*

WOD

16 min AMRAP

30 DU

11 Push Ups

9 Toes to Bar

7 Jump Lunges (each leg)

CASH OUT

BB bent over row 3 x 8

*Same weight,  if not heavier then last week*

MOBILITY

Lumbar Spine

http://www.mobilitywod.com/2011/10/episode-336-improving-the-bottom-position-of-the-squatcleansnatch/

5/2/2014

WARM UP

pass through
Push up
Dips
Wall balls
Inline lunge
1 leg hip hinge
Side lunge
Leg swing
DU

Foam roll

BUY IN

Back Squat

5 reps at 65% 1rm
5 reps at 75% 1rm
AMRAP at 85% 1rm

SKILL

bear crawl

WOD

4 RFT

10 toes to bar

2 x 20m bear crawl

50 DU

CASH OUT

Bench Press off Boxes

3 x 8 - as heavy as possible but still get through the reps

MOBILITY

hips

http://www.mobilitywod.com/2010/10/episode-70-a-new-oslo-hip-mob-horizontal-scap-mob/

4/22/2014

WARM UP

Pass through
Push up
Toes to bar
Back ext
Walking lunge w/ twist
1 leg hip hinge
Hurdlers
Good mornings
Burpee
DU

Foam Roll

BUY IN

Front Squat

5 reps @ 70% 1RM
3 reps @ 80% 1RM
AMRAP @ 90% 1RM

SKILL

DU

WOD

5 RFT

8 x 20m Sprints*
20 DU

*perform inside if raining. If not raining, optional to go left out the door and to end of building

CASH OUT

8 minutes EMOTM - 3 strict Pull ups

MOBILITY
Glutes, quads, H/S
http://www.mobilitywod.com/2012/08/squat-quick-test-is-it-your-ankles-or-hips/
http://www.mobilitywod.com/2013/08/community-mwod-video-the-one-pattern-part-2-the-double-under/

4/21/2014

WARM UP

Pass through
Push up
Toes to bar
Back ext
Walking lunge w/ twist
1 leg hip hinge
Hurdlers
Good mornings
Burpee
DU

Foam Roll

BUY IN

Deadlift

5 reps @ 70% 1RM
3 reps @ 80% 1RM
AMRAP @ 90% 1RM

SKILL

Thruster
Kipping T2B

WOD

16 min AMRAP

9 Thruster 95/65
9 Toes to Bar
35 DU

CASH OUT

3 x 1+ min plank holds
*feet elevated if capable

MOBILITY

Glute and Shoulders
http://www.mobilitywod.com/2010/11/episode-89-bro-your-internal-rotation-is-lacking/

4/15/2014

WARM UP

Pass through
Handstand hold
Push up w/ feet on box
Bro Hugs
Arm Circles
Sit Ups
Superman
OH wall squats with bar
1 leg hip hinge
Leg swings

Foam roll

BUY IN

Front Squat

3 reps @ 65% 1RM
3 reps @ 75% 1RM
AMRAP @ 85% 1RM

If you found your estimated 1RM last week, use that number to calculate this weeks

WOD

For Time:
60 DU
20 Snatch (any variety as long as from the floor) 135/95
40 KB Swings 70/53
60 DU

CASH OUT

EMOTM x 10 min

3 box jumps by max height! Stack the boxes or put plates on boxes if necessary.

MOBILITY

Shoulders and Lats

http://www.mobilitywod.com/2011/05/episode-242-soft-tissue-mobrx-for-the-shoulder/

4/9/2014

WARM UP
Pass through
5 - 15 Kipping pull-ups
10-15 Push up to down dog
2 Wall Walk
Air squats
1 leg walking hip hinge
Spiderman lunges
Hurdlers walking
Leg swings
Foam Roll

BUY IN

Push Jerk*
5 reps @ 60% 1RM
5 reps @ 70% 1RM
AMRAP @ 80% 1RM

*if you do not know your 1RM for push jerk, please work with a coach to find an estimated 1RM by doing the following:  5 sets of 5 reps - increasing weight each round. the last set of 5 should be extremely hard.

SKILL
DU

WOD
100 DU
335m sprint (small loop)
50 DU
430m sprint (big loop)

25 DU
800m sprint (1 big - 1 small loop)


CASH OUT
with am empty barbell complete:

Muscle Snatch - work the movement using no momentum or power from hips

*coaches will determine sets and reps for each athlete

MOBILITY

Quads, shoulders, glutes
http://www.mobilitywod.com/2011/05/episode-259-back-in-quadness-baby/
http://www.mobilitywod.com/2011/07/episode-283-resetting-after-a-shoulder-tweakbrutally-sore-shoulders/

3/25/2014

WARM UP
Pass through
10 Kipping swings
10-20 DU
Push up
OH wall squat with 15# bar
Hip bridge with block squeeze
1 leg hip hinge
"Bro hug"
Hurdlers
Leg Swings
Foam Roller

SKILL
Thruster

BUY IN
Back Squat
5 reps @ 75% 1RM
3 reps @ 85% 1RM
AMRAP @ 95% 1RM

WOD
For time:
10 DU
10 Thrusters (75/55)
20 DU
15 Thrusters (75/55)
30 DU
20 Thrusters (75/55)

CASH OUT
Broad jump room 4x

MOBILITY
Glutes and hip flexors

3/18/2014

WARM UP

Pass through
10-20 Kipping swings
10-20 DU
Push up
OH wall squat with 15# bar
Hip bridge with block squeeze
1 leg hip hinge
"Bro hug"
Hurdlers
Leg Swings

SKILL

KB techniques

BUY IN

Back Squat

3 reps @ 70% 1rm
3 reps @ 80% 1rm
AMRAP @ 90% 1rm

WOD

3 RFT

20 DU
12 KB SDHP 70/53
20 DU
15 KB Swing 70/53
20 DU
18 KB Goblet Squat 70/53

CASH OUT

Thruster efficiency

MOBILITY

H/s and quads

3/11/2014

WARM UP

Pass through
10-20 Kipping swings
10-20 DU
Push up
OH wall squat with 15# bar
Hip bridge with block squeeze
1 leg hip hinge
Arm swings
Hurdlers
Leg Swings
Foam Roll
Couch Stretch against wall

SKILL

Push Jerk

BUY IN

Back Squat

5 reps @ 65% 1RM

5 reps @75% 1RM

AMRAP @ 85% 1RM

WOD

4 RFT

30 DU

18 Box Jumps 30/24

12 Push Jerk 115/75

CASH OUT

Split Jerk Practice -  Front foot over pvc 

MOBILITY

Quads and Triceps

2/25/2014

WARM UP

Pass through
Push up
Wall sit
Static lunge
1 leg hip hinge

BUY IN

Strict press

5 reps 60% 1rm
5 reps 70% 1rm
Max reps 80% 1rm
* Max set ends if legs are used in any way or a rest of more then 2 seconds is taken.

SKILL

Split Jerk

WOD

12 min AMRAP

30 DU
15 Split Jerks 155/105

CASH OUT

5 rounds of OH Squats with empty bar

Hold at bottom, coaches decide depth and length of squat hold

MOBILITY

T/S and Glute Medius

2/17/2014

WARM UP

Pass through
Push up
Wall squat
Stationary lunge
Single leg rdl
Leg swings

BUY IN

Back squat
5 reps - 60%1RM
5 reps - 70% 1RM
Max Reps - 80% 1RM
*max reps set is done when athlete fails or takes longer then 2 seconds at the top of the squat

SKILL

C&J

WOD

6RFT

20 DU
6 C&J 175/115 or 75%1RM

CASH OUT

1 leg bridge with block or small roller squeezed between knees 3 x 30 sec hold each leg

MOBILITY

Hamstring , shoulders, glutes

2/5/2014

WARM UP

Stick pass through
Push up
Wall squat
Walking lunge
Leg swings
Inch worm

SKILL

Push Press

BUY IN

EMOTM 10 min

3 push Press 75% 1RM

WOD

100 DU
75 Burpees
55 Box Jump 24/20
40 Thruster 75/45
30 Ball slams 20/14
25 OH squats 75/45

*30 min time cap*

CASH OUT

Side plank 45 sec x 3 each side

MOBILITY

Hip flexors, quads and shoulders

1/28/2014

WARM UP

Stick pass through
Push up
Sit up
Wall squat
Walking lunge
Hurdlers
Leg swing

BUY IN

50m high knees
50m butt kicks
50m karaoke
50m fwd sprint
50m bkwd sprint
50m power skips

SKILL

SDHP

WOD

20 SDHP with BB 75/55
40 Superman
60 KB swing 53/35
40 DU
20 Wall balls 20/14

CASH OUT

Planks 3 x 1 min

MOBILITY

L/S and H/S