Off Season: Day 41

A.) Deadlift (10-10-10-8-6)

Rest 2-3 minutes between sets.

Set 1: 50% x 10 

Set 2: 60% x 10

Set 3: 65% x 10  

Set 4: 70% x 8

Set 5: 80% x 6

B.) Three sets of:

Alternating Front Rack Reverse Lunges* x 12 (across)

*Bar must be taken from the ground*

*6 reps per leg*

C.) Every minute, on the minute for 30 minutes: 

Min 1: 10 Cal Row
Min 2: 10 Box Jump Overs (24/18)
Min 3: 10 Deadlifts (185/135)
Min 4: 10 Wall Balls (20/14)
Min 5: 10 Ring Dips
Min 6: Rest

Off Season: Day 30

Strength:

A.) Back Squat (5 x 3) @ 80%

 (Every 90 seconds)

B.) Snatch pull from knee (3 x 5) @ 80%

C.) Four sets of: Snatch (3-3-3-2)

60% x 3 

70% x 3
80% x 3
85% x 2 

D.) Clean Pull (3 x 5) @ 80%

E.) Clean and Jerk (3, 3+1, 3+1, 2+1)

60% x 3 

70% x 3 + 1 

80% x 3 + 1 

85% x 2 + 1 

Conditioning: 

EMOM x 10 minutes,

Odd Min:
10 Deadlifts (135/95)
6 Burpess over bar

Even Min:
5 Hang Power Cleans (135/95)
5 Box Jumps (30/24)

Off Season: Day 17

A.) Four sets of: Power Clean x 2.2.2 @ 70-75% of 1-RM Clean

(rest 10 seconds between doubles)
Rest as needed between sets

B.) Four sets of: Clean Pull x 1.1.1.1 @ 105-110%
(rest 10 seconds between singles)
Rest as needed between sets

C.) Complete as many reps and rounds as possible in 6 minutes of:

275/185 lb Deadlift x 6 reps

30″/24″ Box Jumps x 6 reps
Chest-to-Bar Pull-Ups x 6 reps

(use Games standards on the box jumps – open hip at top with feet on the box)

Rest exactly 4 minutes, and then…

D.) Complete as many rounds and reps as possible in 6 minutes of:

10 GHD Sit-Ups

10 Walking Lunges with 55/35 lbs per hand

Off Season: Day 13 (Testing Week, Day 4)

A.) For time:

20 Deadlifts (315/215 lbs)

30 Box Jump-Overs (24”/20”)
40 Kettlebell Swings* (70/53)
50 Double-Unders
50 Calories of Rowing on Concept 2
50 Double-Unders
40 Kettlebell Swings* (70/53)
30 Box Jump-Overs (24”/20”)
20 Deadlifts (315/215 lbs)

*Kettlebell Swings should be performed as competition-style American swings with the hands directly over the heels and fully extended knees and hips. The bottom of the bell does not have to pause at full vertical for purposes of this test.

B.) Mobility and easy stretching.

Off Season: Day 2

A.) Sprints

5 x 20-20 - Each set is a 20 meter sprint and back, followed by another 20 meters and back.

B.) Pulls

Dead Lift, work up to a heavy triple.

C.) "Christine"

3 Rounds for time,

500m Row
12 Deadlifts, bodyweight
21 Box Jumps (20")

D.) Strength Accessory: Straight sets, rest equal to work time.

20 Sumo Deadlifts (155/105)
20 Romanian Deadlifts (155/105)
20 Deadlifts (155/105)

E.) For time

1,000m Row
75 GHDSU
1,000m Row

Grip and Rip

Warm-up: Wil-Fleming Snatch Complex 

Phase 1: Mobility

Phase 2: Activation

Phase 3: Movement Prep

Overhead Shrug x 10 

Romanian DL x 10 

Squatting Muscle Snatch x/ Trap Raise x 10 

Overhead Squat x 10 

-add weight- 

Muscle Snatch (From Hip) x 5 

Halting Power Snatch (Pause below knee and mid thigh) x 5 

3- Second Snatch x 5 

A.) 5 Rounds for time:

6 Power Snatches (135/95)
12 Box Jump Overs (24/20) 

B.) Burner: 3 Rounds for time:

12/10 Cals on Airdyne (Sub Rower if needed)

10 Burpees

Goal is to be sub 3:00 

C.) Skills: EMOM x 12 minutes

Odd: 5 OH Squat below 50% of your 1RM
Even: 50 Double Unders

D.) Goat Work 

- Pick a GOAT and do quality work. Don't rush this.

Open Workout 14.3

Note: I have been following CrossFit Invictus' prep for our open workouts. I feel like they are designed perfectly to get you ready for the task ahead. You DO NOT want to go into this workout cold. Get a good sweat going and make sure YOU feel loose and ready.

Prominent Links:

Barbell Shrugged: Open Prep for 14.3

Tabata Times: Coaching Roundtable CrossFit Open 14.3

Katie Hogan: Advice for 14.3

A.) Warm-Up:

Row 1000 Meters @ 55-65%

and then…

Dynamic Range of Motion Warm-Up

John Giacalone (GCMC) 14.3 Warm-Up (Link)

and then….

Build quickly to a (275/185 lb) Deadlift x 1-3 reps

and then…

Row 500 Meters @ 65-70%
Row 100 Meters @ 95+%
Row 200 Meters @ 55-65%
Row 150 Meters @ 95+%
Row 200 Meters @ 55-65%
Row 200 Meters @ 95+%
Row 200 Meters @ 55-65%

and then…

Build quickly to a (315/205 lb) Deadlift x 1-3 reps

B.) Every minute, on the minute:

Minute 1 – 2 Deadlifts (135/95 lbs) + 4 Box Jumps (24″/20″)

Minute 2 – 2 Deadlifts (185/135 lbs) + 4 Box Jumps (24″/20″)
Minute 3 – 2 Deadlifts (225/155 lbs) + 4 Box Jumps (24″/20″)
Minute 4 – 2 Deadlifts (275/185 lbs) + 4 Box Jumps (24″/20″)

Use this as practice on timing and rhythm of both movements, and for practice with transitions. Ensure that your equipment layout is perfect and familiar to you.

C.) CrossFit Games Open Event 14.3

As many reps as possible in 8 minutes of:

10 Deadlifts (135/95 lbs)

15 Box Jumps (24″/20″)
15 Deadlifts (185/135 lbs)
15 Box Jumps (24″/20″)
20 Deadlifts (225/155 lbs)
15 Box Jumps (24″/20″)
25 Deadlifts (275/185 lbs)
15 Box Jumps (24″/20″)
30 Deadlifts (315/205 lbs)
15 Box Jumps (24″/20″)
35 Deadlifts (365/225 lbs)
15 Box Jumps (24″/20″)

D.) 10-15 minutes of Recovery Pace AirDyne

Spring is in the air

A.) Three sets of:

7/5 Muscle-Ups (Sub C2B Pullups)
10 Burpee Box Jumps (24″/20″)
Run 400 Meters @ 75-80%
Rest 3 minutes

B.) Every two minutes, for 12 minutes (6 sets):
Clean & Jerk x 1.1 @ 85-90%
(rest 10 seconds between singles)

C.) Front Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 90%
*Set 5 – 5 reps @ 80%
Rest 2 minutes between sets

D.) For max reps/meters:

4 minutes of Rowing
3 minutes of Wall Ball Shots (30/20 lb)
2 Minutes of Handstand Push-Ups

Be Relentless

 

Warm-up: Wil-Fleming Snatch Complex 

Phase 1: Mobility

Phase 2: Activation

Phase 3: Movement Prep

Overhead Shrug x 10 

Romanian DL x 10 

Squatting Muscle Snatch x/ Trap Raise x 10 

Overhead Squat x 10 

-add weight- 

Muscle Snatch (From Hip) x 5 

Halting Power Snatch (Pause below knee and mid thigh) x 5 

3- Second Snatch x 5 

A.) EMOM for 10 Minutes: 3 Power Snatch @ 75%

- Practice efficiency

- Touch & Go

B.) Bench Press 8 x 2 (85%)

- Rest 90s between sets

C.) MetCon: 5 Rounds for time, 

20 Push Press (95/65)

20 Box Jumps (24/20)
20 GHD’s

Don't talk about it, be about it.

A.) Every minute, on the minute, for 6 minutes, complete:

5 Cleans (165/105 lbs)

Work for speed and efficiency, and then bring breathing and focus back to calm state before your next set.

B.) Three sets for max reps of:

60 seconds of Shoulder to Overhead (165/105 lbs)
Rest 2 minutes

Key is to work on efficiency to keep rep ranges close on all three sets – use your legs, drive yourself under the barbell, and stand up to full extension before bringing the barbell down.

C.)  EMOM x 10 Minute:

Odd:  7 Push Press from rack (You choose weight) + 7 Box Jumps (24/20)

Even: 7 TTB + 7 Burpees to bar

-Rest 5 Minutes-

D.) Complete as many rounds and reps as possible in 5 minutes of:

10 Pull-Ups

10 Ring Dips

You Shook Me All Night Long

Warm-up: Wil-Fleming Snatch Complex 

Phase 1: Mobility

Phase 2: Activation

Phase 3: Movement Prep

Overhead Shrug x 10 

Romanian DL x 10 

Squatting Muscle Snatch x/ Trap Raise x 10 

Overhead Squat x 10 

-add weight- 

Muscle Snatch (From Hip) x 5 

Halting Power Snatch (Pause below knee and mid thigh) x 5 

3- Second Snatch x 5 

A.) EMOM x 16 minutes : Snatch

First 4 mins: 2 Reps at 75%
Second 4 mins: 1 Rep at 85%
Third 4 mins: 1 Rep at 90%
Last 4 mins: 2 reps at 80

Focused practice.  Don't grip and rip - move better. Consistency.

B.) Work up to a heavy set of: Hang Squat Clean + Squat Clean + Jerk

Chad) 205
Mike)115

C.) Front Squat (5-3-1) Wendler Week 3, Cycle 2

75% +10lbs x 5
85% +10lbs x 3
95% +10lbs x 1+

Chad) 215 x 5, 240 x 3, 265 x 3

Mike) 135 x 5, 150 x 3, 165 x 1

- Warm up in sets of 3 until 1st working set, you should reach your 1st working set after 3-4 sets

- Percentages based off of 90% of your 1RM (ex. if your max is 225#, your percentages will be based off of 90% of 225# (205#).

- NOTE: It is cycle 2 of the strength cycle, you will add 5# to your upper body lifts, and 10# to lower body lifts.

- When you see 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

D.) MetCon: with a 10 minute running clock:

15-12-9 Power Snatch (115/80) T2B	Chad	Mike
	4:55 Rx	n/a

in the remaining time, AMRAP of:

MetCon: Burpee Box Jumps, 24/20	Chad	Mike
	50	n/a

Be Committed.

Warm-Up: 3 Rounds of:

Explosive Push-up x 5

Elbow Plank T- Rotation x 5 (each)

Band Pull Apart x 10

A.) Bench Press (5-3-1) Wendler Week 3, Cycle 2

Training Max (TM)	75% + 5lbs	85% + 5lbs	95% + 5lbs
Chad (255)	195 x 5	225 x 3	250 x 1+ ( 5 )
Mike (165)	130 x 5	145 x 3	160 x 1+ ( 5 )

75% +5lbs x 5
85% +5lbs x 3
95% +5lbs x 1+

- Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

- Percentages based off of 90% of your 1RM (ex. if your max is 225#, your percentages will be based off of 90% of 225# (205#).

- NOTE: It is cycle 2 of the strength cycle, you will add 5# to your upper body lifts, and 10# to lower body lifts.

- When you see 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

B.) Complete as many rounds and reps as possible in 4 minutes of:

500 Meter Row 10 Burpee Box Jump-Overs (24”/20”) 20 GHD Sit-Ups 30 Shoulder to Overhead (115/75) 40 Kettlebell Swings (70/53) 50 Double Unders	Chad	Mike
	16 Shoulder to OH	20 GHD

Rest exactly 3 minutes, and then . . .

C.) Complete as many rounds and reps as possible in 6 minutes of:

500 Meter Row 10 Burpee Box Jump-Overs (24”/20”) 20 GHD Sit-Ups 30 Shoulder to Overhead (115/75) 40 Kettlebell Swings (70/53) 50 Double Unders	Chad	Mike
	12 KB Swings	15 Shoulder to OH

Rest exactly 3 minutes, and then . . .

D.)Complete for time:

500 Meter Row 10 Burpee Box Jump-Overs (24”/20”) 20 GHD Sit-Ups 30 Shoulder to Overhead (115/75) 40 Kettlebell Swings (70/53) 50 Double Unders	Chad	Mike
	10:51 Rx	13:40 KBS (53) S2OH(80)

Wake Me Up

Skill: Spend 5-10 Minutes working on Double Unders

MetCon: With a continuous running clock, for time(s):

A.) For time:

Row 500 Meters
25 Burpees Over the Erg

- at 8 minute mark complete,

A2.) For Time: 50-40-30-20-10

Box Jumps (24/20)

GHD Sit-Up
Push Press (75/45)

-Rest 5 Minutes, then

A3.) For time:

Row 500 Meters
25 Burpees Over the Erg

(Yes, this is the same as A…try to match the A time.)

Skill: Spend 5-10 minutes working on Double Unders

_________________________________________________________________________

Announcements:

*At the OC Throwdown, Kevin Ogar had an accident during the Snatch workout. The accident resulted in a serious spinal injury. He suffered this life changing event doing the thing we ALL do and LOVE…. This could have happened to any one of us and it is up to this community to help out one of our own.

Kevin is a CrossFit trainer and will need a lot of financial help to get through this.A donation site has already been set up. Any amount will help.

_________________________________________________________________________

*Join us November 9, 2014 for the Chesapeake 10k Across the Bay!, Sign up for the waiting list. Registration re-opens in March.

_________________________________________________________________________

*Reebok CrossFit ONE ROAD TRIP! 

The invitation is extended to all of our friends and members of local Boxes. Space is limited to 33 persons. If the interest is greater we have the ability to extend it to 53 participants. Registration is first come first serve.

Cost per person $85.00 (cash only)

Please see Chad or Mike to complete the registration form and submit payment.

Payment and registration is due no later than January 31, 2014.*

It's About That Time.

A. Take 15 minutes to build to today’s heavy: Push Press + Push Jerk

B. Back Squat (6-4-2-MAX)

(Rest 2 minutes between sets.)

*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – Max Reps @ 83%

C. EMOM x 12 Minutes

ODD: 10 Front Squats (95/65)
EVEN: 10 Push Press (95/65)

Rest 1 Min

50 Box Jumps (24/20)
Rest 1 Min
40 Box Jumps (24/20)
Rest 1 Min
30 Box Jumps (24/20)
Rest 1 Min
20 Box Jumps (24/20)
Rest 1 Min
10 Box Jumps (30/24)

_________________________________________________________________________

*Reminder: Reebok CrossFit ONE ROAD TRIP! 

The invitation is extended to all of our friends and members of local Boxes. Space is limited to 33 persons. If the interest is greater we have the ability to extend it to 53 participants. Registration is first come first serve.

Cost per person $85.00 (cash only)

Please see Chad or Mike to complete the registration form and submit payment.

Payment and registration is due no later than January 31, 2014.*

Drifting snow

Warm-up: Wil-Fleming Snatch Complex 

Phase 1: Mobility

Phase 2: Activation

Phase 3: Movement Prep

Overhead Shrug x 10 

Romanian DL x 10 

Squatting Muscle Snatch x/ Trap Raise x 10 

Overhead Squat x 10 

-add weight- 

Muscle Snatch (From Hip) x 8 

Halting Power Snatch (Pause below knee and mid thigh) x 8 

3- Second Snatch x 8 

Strength: 5 sets of: Snatch Complex 

Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch 

MetCon: EMOM for eight sets: 

(total of 32 minutes):

(If you don’t have strict HSPU, perform a strict substitution – like Dumbbell Press)

45 seconds of Rowing (for max meters)

Rest 15 seconds
30 seconds of Strict Handstand Push-Ups
Rest 30 seconds
45 seconds of Box Jump-Overs (24/20)
Rest 15 seconds
30 seconds of Ring Dips
Rest 30 seconds

Raise The Bar.

Today's Article: Olympic lifting shoes: Wear or Wear Not? When or When Not? By Courtney Shepherd

Warm-Up: 2 rounds of

10 Jumps (box, squat, or broad)

10 Inch Worms

10 MB Slams

10 Back Extensions

90ft Farmers Carry

Strength: Deadlift (5-5-5)

(Wendler Week 1, cycle 1)

65% x 5

75% x 5

85% x 5+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets.

-Percentages based off of 90% of your 1RM (ex. if your max Deadlift is 290#, your percentages will be based off of 90% of 290# (260#).

-When you see 5+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

MetCon: EMOM for 20 min,

1 Deadlift (95/65)

1 Hang Power Clean (95/65)
1 Front Squat (95/65)

1 Deadlift
1 Hang Power Clean
2 Front Squat

1 Deadlift
1 Hang Power Clean
3 Front Squat

Keep adding 1 Front Squat until you get to 20 Front Squats. If you don’t make it to 20 – switch to 1 Deadlift, 1 Hang Power Clean, and (6) Alternating Front Rack Lunges for the rest of the EMOM.

Cash Out: Banded Good Morning 5 x 12

Success.

Warm-Up: 50-40-30-20-10

Double Unders (Unbroken)
*4 burpee penalty if you trip up*

-If you do not have double unders yet, use this time to practice and just get your body warmed up.

-We do a lot of double unders, I believe the jump rope is easily one of the best conditioning tools out there.

MetCon: EMOM for 10 minutes

5 Pull-ups (sub Ring Rows)
10 Push-Ups
15 Air Squats

Strength (Superset): 4 Sets of,

Bent Over Barbell Row x 10
45 second plank hold

-Not for time. Use a weight that allows you to perform every rep perfectly.

MetCon: 

10-1 Box Jumps (24/20)

1-10 Toes 2 bar 

-Ex. 10 box jumps, 1 T2b, 9 Box Jumps, 2 T2b, etc...

25 Days of Christmas:

Row for MAX meters in 5 minutes.