3/10/2015

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

Hang clean

BUY IN

Tabata sit ups

WOD

15 min AMRAP
20 KBS 70/53
7 Hang cleans 95/65
10 Burpees Over the bar

CASH OUT

EMOTM 6 min
15 DU + 5 Box jump 24/20

MOBILITY

Hamstrings

3/9/2015

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

Wallballs
Or
Overhead Squat

BUY IN

Back Squat
5 sets x 5 reps
@80% 1RM
Rest 90sec between sets

WOD

4rft:
10 Wallballs
15 Push Press 75/45
20 DU

Or if you have not already done it....

15.2

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats (95 lb / 65 lb.)

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats (95 lb / 65 lb.)

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats (95 lb / 65 lb.)

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   6 overhead squats (65 / 45 lb.)

   6 chin-over-bar pull-ups

From 3:00-6:00

   2 rounds of:

   8 overhead squats (65 / 45 lb.)

   8 chin-over-bar pull-ups

From 6:00-9:00

   2 rounds of:

   10 overhead squats (65 / 45 lb.)

   10 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats (65 / 45 lb.)

   10 chin-over-bar pull-ups*

From 3:00-6:00

   2 rounds of:

   12 overhead squats (65 / 45 lb.)

   12 chin-over-bar pull-ups*

From 6:00-9:00

   2 rounds of:

   14 overhead squats (65 / 45 lb.)

   14 chin-over-bar pull-ups*

Etc., following same pattern until you fail to complete both rounds

CASH OUT

Row 20 Calories x 2

MOBILITY

Forearms and quads

3/6/2015

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

Overhead Squat

BUY IN

T-spine and external rotation mobility - use Supple Leopard

WOD

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats (95 lb / 65 lb.)

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats (95 lb / 65 lb.)

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats (95 lb / 65 lb.)

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

---

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   6 overhead squats (65 / 45 lb.)

   6 chin-over-bar pull-ups

From 3:00-6:00

   2 rounds of:

   8 overhead squats (65 / 45 lb.)

   8 chin-over-bar pull-ups

From 6:00-9:00

   2 rounds of:

   10 overhead squats (65 / 45 lb.)

   10 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

---

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats (65 / 45 lb.)

   10 chin-over-bar pull-ups*

From 3:00-6:00

   2 rounds of:

   12 overhead squats (65 / 45 lb.)

   12 chin-over-bar pull-ups*

From 6:00-9:00

   2 rounds of:

   14 overhead squats (65 / 45 lb.)

   14 chin-over-bar pull-ups*

Etc., following same pattern until you fail to complete both rounds

2014 results:

CASH OUT

3rft:

10 HRPU

10 Sit Ups

10 Air Squats

*only do this if you do not make it through the second round

MOBILITY

Forearms and quads

3/3/2015

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

Working with a partner

BUY IN

5 sets x 3 reps Push Press

Rest 90 sec btwn rds

Increase load every rd

WOD

With a Partner complete 20 rds of (10 rds each) 

10 Wallballs 20/14

6 Burpees

*alternate exercises every rd

**partners SHOULD work at the same time but it is not required. However both cannot do the same exercise simultaneously 

CASH OUT

3 rounds 

HS hold 30 sec

Hollow rock hold 30 sec

MOBILITY

Shoulders

3/5/2015

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

Olympic Lifts

BUY IN

10 minutes to work to a heavy snatch single

10 minutes to work to a heavy clean single

WOD

12 min AMRAP

15 KB Swings 53/35 (#murican)

10 HRPU

20 DU

CASH OUT

None

MOBILITY

Open Prep

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

3/2/2015

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

Movement Standards
Efficiency

BUY IN

Warm up all movements

WOD

With a running clock to 15:00

15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

15.1A

6 min time cap

1-rep-max clean and jerk
6-minute time cap

Scaled

15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

Masters

15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

See all movement standards here: http://games.crossfit.com/workouts/the-open

CASH OUT

Recover

MOBILITY

Everything