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This Weeks Training – 3/21/16 – 3/25/16

Monday
Skill/Strength
Front Squats
5×5 @ 65-70% of 1 RM
WOD
10 rounds
Power clean (135/95) 10-9-8-7…1x
Push-ups 20-19-18-17…11x
Tuesday
Skill/Strength
Waiters Walk (short distance of gym)
5 passes down and back
WOD
AMRAP 8 minutes
4 x Handstand push-ups
8 x KB swings (70/55)
12 x Knees to elbows
Cool Down
Coaches Choice
Wednesday
Skill/Strength
Snatch Grip Deadlifts (floor to knee, pause, then drive to extension)
work up to a heavy double
WOD
4 RFT
run 200m
8 x burpees over bar
4 x thrusters (185/115)
Coaches Choice
Thursday
Skill/Strength
extend warm up and prep for chipper. Ensure athletes are all taking the 2 minute rest period in between work sets.
WOD
For time
Try to hit a clean & jerk @ 90% 1RM
Rest 2 minutes
Run 400m
Rest 2 minutes
50 x KB clean & jerk (55/35) (switch hands as needed)
Rest 2 minutes
Run 400m
Rest 2 minutes
50 x Push-ups
Rest 2 minutes
Run 400m
Rest 2 minutes
50 x Sit-ups
Cool Down
Coaches Choice
Friday
Skill/Strength
go over movement standards for 16.5
WOD
16.5?????
Cool Down

This Weeks Training – 3/14/16 thru 3/18/16

Monday
Skill/Strength
Deadlifts
15 minutes to work up to a heavy triple

WOD
10 min amrap
3 x squat clean 135/95
6 x box dips
9 x Box jumps 24/20
27x dubs (3:1)

Cool Down Coaches Choice

Teusday
Skill/Strength
running clock complete
EMOM 3 minutes
4 strict press
rest 1 minute (add weight)
EMOM 3 minutes
6 push press
rest 1 minute (add weight)
EMOM 3 minutes
8 push jerk

* goal is to add weight during each 3 minute session and still complete reps unbroken.

WOD
10-20-10
Wall Balls 20/14
Pull-ups
abmats

Cool Down
Coaches Choice

Wednesday
Skill/Strength
Front Squats
3-3-3-3
* 75% of 1RM across all sets

WOD
For max rounds
10 minute time cap
20x Double-unders + 1x Power snatch (95/65)
Continue by adding 1 snatch each successive round

Cool Down
Coaches Choice

Thursday
Skill/Strength
OH Squats
15 minutes to work on technique or work up to a heavy double from rack.

WOD
15-12-9-6-3
Squats
Knees to elbows
Push-ups

Cool Down
Coaches Choice

Friday
Skill/Strength
go over movement standards for 16.4

WOD
16.4?????

Cool Down
Coaches Choice

This Weeks Training – 3/7/16 to 3/11/16

Monday
Skill/Strength
EMOM 6 minutes
6 box jumps
8 abmats

WOD
For Time
100 x power snatches 75/55
* every 2 minutes complete 4 burpees

Cool Down
Coaches Choice

Tuesday
Skill/Strength
Back Squats
E2MOM for 10 minutes
5 reps @ 75-80%

WOD
16 min AMRAP
5 x hang power clean 95/65
7 x front squats 95/65
9 x push jerk 95/65

Cool Down
Coaches Choice

Wednesday
Skill/Strength
Rope Climb Practice – 10 minutes.

WOD
10-9-8-7-6-5-4-3-2-1
wall balls
burpees

Cool Down
Coaches Choice

Thursday
Skill/Strength
deadlifts
5×5 @ 70% across

WOD
For Time – (use 1 kb)
4 turkish get ups 55/35 (2 each arm)
8 goblet squats
12 snatches (6 each arm)
22 push press
32 kb swings
42 kb sdhp

Cool Down
Coaches Choice

Friday
Skill/Strength
Go over movements and standards for 16.3

WOD
16.3?????

This Weeks Training – 2/29/16 – 3/4/16

Monday
Skill/Strength
Front Squats
5×5 – moderate weight here 65-70%

WOD
5RFT
6 deadlifts 225/165
12 toes to bar

Cool Down
Coaches Choice

Tuesday
Skill/Strength
8 min EMOM
4 x hspu ( scale to dbell press)

WOD
12 minute amrap
20 dubs (3:1)
6 push press 95/65
8 kb swing 55/35
6 box overs 24/20

Cool Down
Coaches Choice

Wednesday
Skill/Strength
Power Clean
12-15 minutes to work up to todays heavy double.

WOD
For Time
50 air squats
40 abmats
30 pushups
20 pullups
10 power snatch 135/95
20 pullups
30 pushups
40 abmats
50 air squats

Cool Down
Coaches Choice

Thursday
Skill/Strength
Split Jerk
– for athletes who havent used this technique drill foot work with bar weight to start only.
– experienced athletes complete 5 x 2 ascending weight from rack.

WOD
4 RFT
run 200m
15 thrusters 95/65

Cool Down
Coaches Choice

Friday
Skill/Strength
– go over standards for 16.2 with athletes.
– athletes doing Open on Saturday or Sunday should only complete an abbreviated dry run.

WOD
16.2?????

Cool Down
Coaches Choice

Welcome to The Open – An Overview

 

 

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Welcome to the 2016 CrossFit Games Open!!! If you are reading this you have either registered to participate or are considering doing so (hurry the hell up) which is very exciting but nerve racking at the same time!

The purpose of this post is to help dispel myth and enforce reality. The Open is always wrought with an intimidation factor for everyone. The time draws near, the butterflies kick in, the self doubt self initiates (am I ready. am I good enough), etc. etc.. These are normal responses had by thousands of people around the world this time of year, trust me, YOU ARE NOT ALONE. But let us take a deeper look into the reality of what transpires during The Open.

1. The workouts are typically core CrossFit movements. This is stuff you do everyday at your home box in a constantly varied format. If you can do it 3-5 days a week and still be alive week in and week out then why would one workout each week be so daunting?? Hell, we do some workouts that would make some Open workouts look like glorified warm-ups if you think about it. (Hero WOD’s, Death By Anything, etc. etc.)

2. You will have a judge assigned to you. THIS IS A PLUS!!!! Think about it, you don’t have to count, you don’t have to worry about whether or not a rep is good or not (oh they will definitely let you know ;-)) All you have to do is work. Period.

3. You will have a community of of people just like yourself cheering you on like you are the MVP of the Super Bowl!!! There’s nothing like that feeling. It’s the last round or last minutes of the workout when you seem to have nothing left and out of nowhere BOOM!!! you prove to yourself that you are far more capable than you dared believe!!!

4. You will have to prepare. Yes…prepare. Study the workout, make sure you have the gear you need, make sure you eat and hydrate well, and make sure you get enough rest. You must be here on time and have¬†enough time to properly warm-up. Wait a minute…shouldn’t we be doing this daily anyway? Okay, nothing new here move along…

5. You must encourage and support others who are in this with you. To not do so places you directly in Douchebagville and let’s everyone else know that you think your shit doesn’t stink. Newsflash Summer’s Eve, even if you were Games bound you are not a good representative of this sport, our box, or just the human race in general if you think you’re better than anyone else. Get over it.

In the end you have proven to yourself that you indeed CAN do what you previously swore you couldn’t, your confidence will rise, your weaknesses will be exposed (which is good), and The Open will transform from this frightening, unattainable event to another notch on your belt of life experiences faced and conquered. Kinda like learning to ride a bike as a kid really…if you think about it…Enjoy!!!

Coach Shane

This Weeks Training – 2/22/16-2/26/16

Monday
Skill/Strength
Establish 1 RM Clean & Jerk

WOD
2 min amrap
4 x toes to bar
4 x hspu

rest 2 minutes

2 min amrap
6 x wall balls
6 x russian kb swings 70/55

rest 2 minutes

2 min amrap
8 x pushups
8 x medball cleans 20/14

Cool Down
Coaches Choice

Tuesday
Skill/Strength
– Spend 15 minutes addressing athletes pullup skills.
1. determine if strength is there to teach the kipping pullup.
2. emphasize importance of and show active shoulder engagement.
3. emphasize importance of tight system as opposed to being disengaged

WOD
“Baby Fran” or “Fran”
12-9-6 21-15-9
thrusters 95/65
pullups

Cool Down
Coaches Choice

Wednesday
Skill/Strength
Establish 1RM Front Squat

WOD
EMOM 12 minutes
3 x shoulder to overhead 135/95
6 x burpees over bar

Cool Down
Coaches Choice

Thursday
Skill/Strength
Monostructural Cardio (pick your weakness)
1. row 1000m
2. run 800m (if its warm or you dont mind the chill)
3. EMOM 5 minutes
20 dubs

WOD
“DT”
5 RFT
12 x deadlifts 155/105
9 x hang power cleans 155/105
6 x push jerk 155/105

Cool Down
Coaches Choice

Friday
Skill/Strength
– use this time to prepare and help develop strategy for 16.1 along with any scaling or modifications which should be made for athletes.
– go over movement standards and emphasize to those who are test driving the workout before actually being judged what is expected for a good rep to count.

WOD
CrossFit Open Workout 16.1
?????

Cool Down
Coaches Choice

This Weeks Training – 2/15/16 – 2/19/16

Monday
Skill/Strength
Establish 1 RM Snatch
WOD
15-12-9-6-3
chest to bar pullups
ring dips
pistols (left + right = 1 rep)
Cool Down
Coaches Choice
Tuesday
Skill/Strength
5 minutes of Chelsea
EMOTM
5 pullups
10 pushups
15 squats
WOD
4 RFT
30 dubs (3:1)
6 power cleans (155/105)
6 toes to bar
Cool Down
Coaches Choice
Wednesday
Skill/Strength
Establish 1 RM Back Squat
WOD
16 min AMRAP
10 push press 95/65
12 KB swings 70/55
14 box jumps 24/20
Cool Down
Coaches Choice
Thursday
Skill/Strength
10 minutes of foam rolling
– t spine
– lats
– glutes
– adductors
– hams and quads
WOD
3 min AMRAP (max effort)
6 burpees
6 wall balls 20/14
rest 6 minutes
3 min AMRAP (max effort)
6 power snatch 95/65
6 abmats
Cool Down
Coaches Choice
Friday
Skill/Strength
Establish 1 RM Deadlift
WOD
10-15-10
run 200
OH Squat 95/65
hollow rocks
Cool Down
Coaches Choice

This Weeks Training – 2/8/16 – 2/12/16

Monday
Skill/Strength
Rope Climb Practice
– accumulate 6 rope climbs per athlete. Concentrate on completing with minimal amount of pulls to reach top.

WOD
5 min amrap
10 x kb swings 70/55
10 x abmats

rest 5 minutes

5 min amrap
6 x push press 135/95
6 x pull-ups

Cool Down
Coaches Choice

Tuesday
Skill/Strength
EMOTM 8 minutes
3 x burpees
6 x box jumps 24/20

WOD
15 min EMOTM
1 x clean & jerk @ 75%-80& of 1RM

Cool Down
Coaches Choice

Wednesday
Skill/Strength
Partners (2-3)
5 x 500m repeats (rest only during partner rotation, NO MORE THAN # PARTNERS TO KEEP REST PERIOD IN CHECK)

WOD
4-8-12-8-4
hspu
hollow rocks
pistols
t2b

Cool Down
Coaches Choice

Thursday
Skill/Strength
Cadence Front Squats ( 2 sec hold in bottom)
3 x 5
– athletes squat on coaches cadence. hold for 2 second count per the Coach then rise on command. The focus here is driving hard out of the hole on each rep.

WOD
5 rft
run 200m
12 x wall balls 20/14

Cool Down
Coaches Choice

Friday
Skill/Strength
Jerk Practice (from racks)
15 minutes
– build to todays heavy power or split jerk

WOD
For Time
“Isabel”
30 x snatch (135/95)

Cool Down
Coaches Choice

Fridays Training – 2/5/16

Skill/Strength
Snatch
warmup at 50%
set 1@50%x10
set 2@60%x8
set 3@70%x6
set 4@75%x4
set 5@80%x2
set 6@90%x1

WOD
12 min amrap
20 x dubs
6 x front squats 155/105
6 x toes to bar

Cool Down
Coaches Choice