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

6/11/2014

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

In 12 minutes or less complete:

Back Squat
3 reps @ 70% 1RM
3 reps @ 80% 1RM
3+ reps @ 90% 1RM (do as many as you can keeping good form, do not max out. Leave 2-3 in the tank)
3 reps @ 80% 1RM
AMRAP reps @ 70% 1RM

*do not recalculate your max from last weeks numbers*

WOD

5 RFT

12 Burpees

15 Box Jump 30/24

18 KB Snatch (9 each side) 53/35

*20 min time cap*

CASH OUT

With a Partner - OH walking lunge for 335m 35/25

*Break up work any way you choose*

MOBILITY

Glutes

https://www.youtube.com/watch?v=f4ymiYa-ZGQ

5/23/2014

WARM UP

Pass through
Downhill Skier
1 Leg Hip Hinge
Walking Lunge

Choose 3-5 of your weakest exercises and do 15-20 reps of each
(i.e - pull ups, wall balls, OHS, DU, Snatch, Clean...)

SKILL

Squat Cleans

BUY IN

KB Farmer's Carry 435m - with a partner if you choose

70/53 each hand. Switch with partner when necessary

WOD

*Partner* "Klepto"

4 RFT

27 Box Jumps 24/20

20 Burpees

11 Squat Cleans 145/85

*Split up the work as needed with a partner*

CASH OUT

Enjoy the holiday weekend!

MOBILITY

Quads

http://www.mobilitywod.com/2011/11/episode-344-compression-tack-and-floss-the-knee/

4/16/2014

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

Push Jerk

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

SKILL

MB Sit ups

WOD

4 RFT
20 Box Jumps 30"/24"
800m run
20 MB Sit ups 14/10

CASH OUT

Wall sit max hold - 2x

MOBILITY

Hip Flexors & Lumbar Spine

http://www.mobilitywod.com/2011/07/episode-281-runners-legs-and-hip-extension/

3/27/2014

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
Squat Clean

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

WOD
EMOTM: 15 minutes

1 Squat Clean ( 135/95 )

1 Box Jump

5 Jumping Jacks

CASH OUT
40m sprint relays

MOBILITY

Hamstrings

If you haven't watched any of the Open announcements, this is the week to tune in!  

Soon after Dave Castro announces the workout, five CrossFit Games champions will set the scores to beat. Four thousand fans will pack the stands at the Kezar Pavillion to watch Rich Froning Jr. (2011, 2012, 2013), Jason Khalipa (2008), Graham Holmberg (2010), Samantha Briggs (2013), and Annie Thorisdottir (2011, 2012).

http://games.crossfit.com/  @ 8pm tonight!

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

1/31/2014

WARM UP

Stick pass through
Push up
Sit up
Wall squat
1 leg hip hinge
Walking lunge
Leg swing
Hurdlers

BUY IN

Strict press - 6 x 4 - 85% 1RM

SKILL

Deadlift

WOD

4RFT

800m Run
12 deadlift 185/135
15 box jump 24/20

CASH OUT

Ring pull up practice

MOBILITY

Hamstring and quads

1/24/2014

WARM UP

Stick pass through
Push up
OH wall squat
1 leg hip hinge
Walking lunge

BUY IN

EMOTM - 10 MIN - 5 Box Jump overs 24"/20"

SKILL

Bergener
BB and KB Snatch

WOD

"Snatch City"

3RFT

8 BB Snatch 135/95
8 total Alternating KB Snatch 53/35
50m OH plate carry 45/35

CASH OUT

Burpee with MB chest pass 20/14 - 100m
(Do Burpee holding MB, at the top throw as far as possible. Sprint to it and repeat until 100m distance is met)

MOBILITY

Hamstrings and Sleeper stretch