3.20.19

Wednesday

Oly Work

Build to Heavy 3 Position Squat Snatch in 12 minutes

Positions are: Floor, below knee, above knee. Must complete all 3 snatches unbroken for the rep to count.


MetCon

3 rounds for time

20 pistols

15 c2b

10 burpees jump to 6” reach

3.19.19

Tuesday

32 minute AMRAP

5 Strict Ring Muscleups

25 Foot Handstand Walk

50 Double Unders

Row 55/45 Calories

Terrible Stair Run


Scaled

7 Pullup negatives (3 second controlled descent)

7 ring dips or ring pushups

2 Wall Walks

:45 Struggle unders

No change to cardio movements

3.18.19

Monday

Strength

Build to Heavy 5 Rep Thruster from the Floor in 15 minutes

Athletes pair or triple up to one barbell. Athletes should aim for 5 attempts during the 15:00.

MetCon

10-9-8-7-6-5-4-3-2-1

DB Thrusters 50/35

Box Jump Over 24/20”


12 minute cap

Push the pace here. Athletes trying to get stronger should scale up on weight. . 110 reps total. Just need 9 reps per minute to finish under the cap.

3.16.19

CrossFit Open Workout 19.4

3 rounds

10 power snatch 95/65

12 bar facing burpees

Rest 3 minutes

3 rounds

10 bar Muscleups

12 bar facing burpees

12 minute cap

Scaled 65/45 lbs

Chin over bar pullups (no jumping)

3.15.19

Skill: Bar Muscleup

 

MetCon

19.4 Test Run

50 Double unders / singles

10 power snatch 95/65

12 bar facing burpees

Run to 6th Floor

Rest 3 minutes

50 Double unders / singles

5 bar Muscleups / pullups

12 bar facing burpees

Run to 6th Floor

3.13.19

Wednesday

Barbell Cardio

Every :15 for 2:00 (8 reps)

1 Snatch at 70%

2:00-10:00

Build to Heavy by Feel or perform EMOM at 75-80% to work on technique


MetCon

Rx For Time

6-5-4-3-2-1 Hang Squat Snatch Ladder

12-14-16-18-20 Chest to Bar Pullups

The workout ends with 1 Hang Snatch at the heaviest weight. Athletes should make last Barbell 95%+

Male: 95-135-185-225-245-265

Female 55-85-115-135-155-175


Scaled

6-5-4-3-2-1 Hang Squat Snatch Ladder

12-14-16-18-20 Jumping Pullups


Male: 45-75-95-115-135-155

Female: 35-55-65-75-95-105

3.12.19

Tuesday

Front Squat Strength - 14 minutes

Perform the first rep on each set up to 85% as a 3 Mississippi Count Pause Squat

5 @55%

4@65%

3@75%

2@85%

1@88%

Heavy Singles by Feel



MetCon

4 Rounds for Time

10 DB Front Squats 50/35 lbs

10 Burpees Over DB

25 Foot HSW / 2 Wall Walks


12 minute cap

Push the pace. Advanced athletes aim for 6:00. 

Can treat this like an EMOM if you’re worried about pacing and finishing sub 12:00!

3.11.19

Skill: Muscleup Toenail Progression

Cover false grip, pulling path and keeping elbows close to body.



MetCon Retest 3.27.18 & 8.14.18

Ring Muscleup Biathlon

For Time

400 meter Run (out back door down stairs. Right around the building enter through front door)

18 Muscle-Ups

400 meter Run

15 Muscle-Ups

400 meter Run

12 Muscle-Ups

Time Cap: 22 minutes

Each time the athlete breaks a set of muscle-ups they must run up to 4th Floor and back). Athletes who are inconsistent with MU may make 3 attempts before each penalty run.

Athletes doing the Open Rx should take 5-6 attempts each round even if unsuccessful. Remember, there won’t be a scaling option when you’re in the middle of 19.4!


Scaled

400 meter Run (out front door run to stop sign and back)

10 Pullups / Ring Rows + 10 Dips / Hand Release Pushups

Run to 4th Floor

10 pulls + 10 pushes

400 meter Run

8 pulls + 8 pushes

Run to 4th Floor

8 pulls + 8 pushes

400 meter Run

6 pulls + 6 pushes

Run to 4th Floor

6 pulls + 6 pushes

3.8.19

Friday Skill: 19.3 Prep

Handstand Pushups and Handstand Walking


MetCon

12 minute EMOM

1) 50 Double unders

2) Row 18/15 calories

3) 20 box jump overs

4) Run to 6th Floor

3.7.19

Interval Conditioning

Every 4:00 for 36:00

A) Terrible Stair Run (weighted if gangster)

B) Row 750m

C) AMRAP 25 foot HSW / 2 wall walks + 10 burpees + 50 dubz

Cap work at 3:00

3.6.19

Wednesday

Barbell Cardio

0:00-2:00

1 Snatch at 70% Every :20 (6 reps)

2:00-10:00

Build to Heavy by Feel

75-80-85-90% +


16 minutes to complete or AMRAP

Terrible Stair Run

30 Power Snatch 135/85 lbs

30 overhead squats

30 DB Box Stepovers 50/35 lbs

30 Muscleups


Scaled

Terrible Stair Run

30 Power Snatch 95/55

30 OHS

30 DB Box Step Overs 35/20 lbs

30 pullups


16 minute cap

3.5.19

Tuesday

Front Squat Strength - 14 minutes

5 @52%

4@62%

3@72%

2@82%

1@86%

Heavy Singles by Feel (88-90-92%+)


MetCon

22-16-10

Pistol Squats / High Box Step Ups

Burpees Jump to 6”


At 4:00 & 8:00 stop and run to 6th floor

12 minute Cap

Push the pace here. Advanced athletes should aim to finish before the first Stair Run.

3.4.19

Monday

Skill: Muscle Up - Low Ring Transition


MetCon

25 minute EMOM

1) 8 Earthquake Bench Press

2) 6 box jumps 30/24” + 6 HSPU

3) 8 tempo chest to ring rows with feet elevated on pound pads (pause at top :01, control down)

4) 21 / 17 calorie row

5) rest

3.2.19

CrossFit Open 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:

25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

3.1.19

Friday

Skill: 19.2 Prep

Technique work on toes to bar, Double Unders, and squat clean barbell cycling


MetCon

Working nonstop for 18 minutes rotate every 6:00

A) Stairs. Just stairs. Nonstop.

B) 10 burpees box jump overs + 10 cartwheels + 15 hand release pushups

C) Row

2.28.19

Thursday

Interval Conditioning Day

Every 2:30 for 30:00 (4 rounds)

A) Row 250 meters

B) 18 Burpees Jump to 6” target

C) 100 Double Unders


Perform each interval as fast as possible. Cap work at 1:30 each round.

2.27.19

For Time

Buy In: Terrible Stair Run

10 Hang Power Cleans 185/125 lbs

20 Front Squats 185/125 lbs

30 chest to bar pullups

40 burpee box jump overs

50 Toes to Bar

100 Foot HSW


At 10:00, 15:00, 20:00 & 25:00 Stop and Run to 6th Floor


30 minute cap

2.26.19

Tuesday

During the Open the focus is to maintain strength while continually improving metabolic conditioning. For this reason, we’ll be building to a heavy single by feel every week but will save the volume work for our conditioning pieces. The goal is to consistently hit 90% each week. But if you feel great, go for that PR!

Front Squat Strength - 14 minutes

5 @50%

4@60%

3@70%

2@80%

1@85%

Heavy Singles by Feel (88-90-92%+)


MetCon

12 minute AMRAP

2-4-6-8-10-12-etc

Pistol Squat / High Box Step Up

HSPU / DB Push Press

*30 dubz /:30 struggles after each round

2.25.19

Muscle Beach Mondays !

Open workouts are HARD and usually tax your legs and posterior chain. For this reason, we’ll be doing bodybuilding style workouts on Mondays during the Open to give you a mental and physical break. We will squat on Tuesdays!


30 minute EMOM

1) 5 Tempo Ring Dips (:03 down, :03 up)

2) :30 KB Farmers Carry

3) :30 KB Front Rack Carry

4) :20-:30 L Sit

5) Run to 6th Floor

6) Rest

2.22.19

Friday

0:00-4:00 Every :30

1 snatch at 70%

4:00-10:00

Build to Heavy single by feel but don’t fail. Fail = 8 burpees

 

MetCon

15 minute AMRAP

Run to 6th Floor

10 burpees Jump to 6” reach

20 lateral wall balls

20 hollow rocks

25 Foot HSW

30 Double Unders