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WARMUP
30/20/10 Overhead Sit-up (pvc) 15-10-5 Cal Row Then 10 SQ 10 FSQ 10 Press 10 PP 10 MB CLEAN LIFT 1-8 EMOM 1 PCL + 2 fsq + 3 PP 2-3x15 double DB swing 3a-DB laterals 12-15-20 3b-overhead Banded tri xtnsion 12-15-20 WOD 21-15-9 DEADLIFT @ 1.5 bw Burpees over barbell
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WARMUP
2:00 Light RKB Swings 10 Squat 10 Deadlift 10 Press 10 Front Squat 10 Push Press 2:00 Banded Pigeon 2:00 Roll-out LIFT 1A-BSQ: 10-10-3-3-3-3-3 1B-3x10 DB Single Leg Deadlift 1C-3x10 DB Box Step-up 2A-4x100' Handstand Walk 2B-4x5 Chinup; :15 sec hold on last rep WOD FOR TIME 50 Thrusters @ 45/35 50 Double Unders 40 Thrusters 40 Double Unders 30 Thrusters 30 Double Unders 20 Thrusters 20 Double Unders 10 Thrusters 10 Double Unders WARMUP
6 AMRAP WITH PARTNER 6 SIT UPS/PLANK 6 PUSH UPS/SQUAT HOLD LIFT 12 EMOM ODD 3 HANG SNATCH (INCREASING EACH) EVEN 10 BOX JUMPS (30/24) WOD WITH A PARTNER 50-40-30-20-10 MED BALL CLEAN BURPEE  WARMUP 1-2:00 Row (nice and easy; 30 cal) 2-2-3 Minutes Foam Roll Out (upper and lower body) 3-2x25' Bear Crawl + 25' Inchworm Pushup 4-1:00 Banded Hip, Deadlift 5-1x5 of each; Deadlift, Bentover Row, Hang Muscle Clean, Front Squat, Press, Back Squat, Good Morning 6-Prime the pumps: 2x - 5 Cal Row, 4 WB, 3 TTB, 2 PCL, 1 MU WOD 2014 CrossFit Games Open Wod 14.4 As many reps as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots (20 lb. / 14 lb.) 30 cleans (135 lb. / 95 lb.) 20 muscle-ups WARMUP
6X5 DIPS + 50’ SLED PUSH THEN 10 SQUAT 10 FRONT SQUAT 10 DEADLIFT 10 FRONT RACK LUNGE 10 SDHP *ALL SLOW AND POSITIONS LIFT 1-4x6/12 @65% of FSQ 2a-5x:30 ME Row for calories 2b-5x8 Wide-grip Pullups 3b-5x15 Plyo Pushups @ 45# plates WOD 16 EMOM Odd Minutes:4 Thrusters @ BW Even Minutes:20 Jumping Lunge WARMUP
:30 High Knees :30 Butt-Kickers 50' bearcrawl forward 50' bearcrawl backwards 10 squat 10 front squat 10 ohs 10 deadlift 10 mb clean 10 mb squat LIFT 1-Deadlift; 5@55, 5@65, 5@75, ME@85 2-4x1 3 Position Snatch 3-3x10 Hollow Rock + 10 V-up + 10 Knee Tuck + :10 sec Hollow Hold WOD 21-18-15-12-9-6-3 Wall Ball @ 20/14 Pushups WARMUP
1:00 Pigeon 1:00 Banded Lunge 1:00 Banded Deadlift 10 Deadlift 10 Medball Clean 10 Press 10 Push Press 10 Push Jerk *10 pvc narrow-grip pass-through between each exercise LIFT 1-5x1 Press + 2 Push Press + 3 Jerk 2-4x1 3 POS Clean (hip/knee/floor) 3a-3x;30 L-Sit 3b-3x:60 Ring FLR WOD 3 RFT 10 Pullup 20 HSPU 30 RKB 40 Situps WARMUP
2:00 JUMP ROPE 10 SQUAT 10 DEADLIFT 10 PRESS 10 SDHP 10 MB CLEAN 5 ATHLETIC BURPEE LIFT 1-BSQ-10-10-5-5-3-3-1 (the 2 sets of 10 are warmups) 2a-3x5 DB Box Jump @ 20” 2b-3x10 Pistol 2c-3x100’ Sled Push @ ahap WOD 3 Rounds 6 Min AMRAP 5x 1 KTE + 1 Pull Up 30 Single Arm DB Push Press (15/15) 30 DB Swings ME Double Unders remainder of amrap Rest 3:00 WARMUP
LIFT 1O MINUTES TO WORK UP TO 2RM HANG POWER CLEAN 10 EMOM 2 HANG POWER CLEAN @85% OF ABOVE WOD 15 AMRAP WITH A PARTNER 100M ROW 8 GOBLET SQUATS 6 BURPEES *COMPLETE 1 FULL ROUND BEFORE PARTNER GOES, KB MUST BE HELD ABOVE WAIST DURING THE ENTIRE 15 MINUTES Friday's are for redeux's. WARMUP 5:00 Row then 100' slow bear crawl 10 air squat 10 deadlift 10 sdhp 10 power snatch (progressions) 10 Banded Good Morning 2x10 Banded High Hip Floss (10/10) 10 front squat 10 press 10 push press 10 jerk then take 5-7 reps to work up to you CJ starting weight for WOD WOD 2015 CrossFit Games Open 15.1/15.1a 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.) *immediately thereafter WORKOUT 15.1a 1-rep-max clean and jerk 6-minute time cap *both are to be completed within the 15 minute time cap |
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