2/28/2014

WARM UP

Pass through
Push up
Mountain climber
Sit up
Back ext
Walking lunge
Hurdlers
Leg swings

Foam roll if necessary

BUY IN

Discuss efficiency for Open WOD 14.1

WOD

"14.1"

10 min AMRAP

Scaled 1 / RX -

30 DU
15 Power Snatch 75/55


Scaled 2 -

60 SU
15 Power Snatch 55/35



*Athletes must choose their division for the entire Open before the WOD starts

*a note for athletes , the Scaled 1 division is RX this week. It may not stay that way going forward*


CASH OUT

Recover - could you have gone harder ?

MOBILITY

Hips, Quads , Glutes, Hamstrings, Shoulders

2/27/2014

WARM UP

Pass through
Push up
Inverted row
Mountain climber
Sit up
Back ext
Walking lunge
Wall squat
1 leg hip hinge
Side lunge
Hurdlers
Leg swing

SKILL

Deadlift
Hang clean

WOD

Strength:
Deadlift
3 reps 65%1rm
3 reps 75%1rm
AMRAP 85%1rm

Metcon:
4 RFT
6 hang clean 95/65
8 goblet squat 70/53
10 barbell row 95/75

CASH OUT

Discuss prep open WOD 14.1 tomorrow

MOBILITY

Coaches will direct each athlete individually

2/26/2014

WARMUP

Pass through
Push up
Wall squat
Walking lunge
Sit up
Back ext

BUY IN

Back Squat
3 reps 65%1rm
3 reps 75%1rm
Max reps 85% 1rm (aim for 8 - 12 reps)

SKILL

Burgener
Snatch - power or squat

WOD

In teams of 3:

For time - As a team complete -
Row 5000m
Snatch 4000#
150 burpees

*Reps can be broken up in any way and all 3 partners can work at the same time . All 3 athletes should be on a different exercise at all times
**Each athlete can have own bar for snatch

If necessary, n teams of 2:

For time - As a team complete -
Row 4000m
Snatch 2000#
75 burpees

If only 1 person

For time -
Row 2500m
Snatch 2000#
50 burpees

CASH OUT

Recover

MOBILITY

H/S and chest

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

2/24/2014

WARM UP

Pass through
Incline push up
Sit up
Wall squat with hold
Walking lunge
1 leg hip hinge

BUY IN

Explain WOD

SKILL

Transitioning from exercise to exercise efficiently

WOD

"Chelsea"

EMOTM 30 MINUTES

5 Pull-ups
10 Push-ups
15 Squats

*WOD is scored by the amount of full rounds completed within the 1 minute of work allowed (Max 30)
**If an athlete fails to finish the reps within 1 minute they must skip at least the next round (they may elect to skip more than one to rest)
***No intentionally skipping rounds, ie one on, one off, two on, two off. The goal is to do all 30 rounds

CASH OUT

Recover and go over CrossFit Open which starts Friday!

MOBILITY

Hip flexor and lats

2/21/2014

WARM UP

Pass through
Push Up
Wall squat
Walking lunge
1 leg hip hinge

BUY IN

Deadlift

5 reps 60% 1RM
5 reps 70% 1RM
Max reps 80% 1RM

*losing brace in core or releasing bar stops max rep attempt. Aim for 8-12

SKILL

Pistol
KB snatch

WOD

For time:

400m run
20 Push press 115/75
25 Alternating Pistols (each leg)
10 KB snatch (each arm) 53/35
5 Rope Climb or 15 Pull-ups + 15 Knees to elbow
30 KB SDHP 70/53
10 HPSU
400m run

CASH OUT

Recover

MOBILITY

Hips and shoulders

2/20/2014

WARM UP

Pass through
Push up
Wall squat
Stationary lunge
1 leg hip hinge

SKILL

KB swings

BUY IN

EMOTM 10 minutes
5 box jumps 24/20

WOD

10 min AMRAP

Row 300m
8 KB swings 70/53

CASH OUT

10 min to find max TGU on each side

MOBILITY

H/S and quads