Month: January 2018

Warm-up:
Coach’s Choice

Strength/Skill:
Back Squat  (5 x 5 )  *Use 80% of your 1 RM for all sets.

WOD:
Partner 100 Calorie WOD
*Partner A: Row 10 Calories
*Partner B: Back Squats (65/45)
Both partners start at the rig. Partner A bear crawls to the rower and rows 10 calories and bear crawls back while Partner B does ME back     squats.  Bar cannot touch the ground. Switch. Repeat. Score is time to complete 100 calories. Include back squat reps in notes and on the     whiteboard.

Mobility:
Squat Therapy

Buy Out:
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions

Warm-up:
Coach’s Choice

Strength/Skill:
Time to Work Dumbbell  Snatch

WOD:
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes
CrossFit Games Open 17.1 Scaled (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 35-lb. dumbbell / 20-in. box (step-ups OK)
F: 20-lb. dumbbell / 20-in. box (step-ups OK)
Time cap: 20 minutes

Mobility:
Athlete’s Choice

Buy Out:
Athlete’s Choice

Warm-up:
Coach’s Choice

Strength/Skill:
Deadlift (3 x 3 x 2 x 2 x1)

WOD:
For Time – “Deathwish”
21 Deadlifts (225/155)
100 Barbell Hops
18 Deadlifts (225/155)
100 Barbell Hops
15 Deadlifts (225/155)
100 Barbell Hops
12 Deadlifts (225/155)
100 Barbell Hops

Mobility:
Hamstrings

Buy Out:
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions

Warm-up:
Coach’s Choice

Strength/Skill:
Front Squat (6 x 4)  *Use 80% of your 1 RM for all sets.

WOD:
16 Minute EMOTM
100 Meter Run
ME Front Squats (95/65)
*You don’t have to run every minute, but you can’t squat unless you do.
*You can scale to 50 meters if needed.
*Scores is front squat reps.

Mobility:
Triceps

Buy Out:
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions

Warm-up:
Coach’s Choice

Strength/Skill:
Shoulder Press (10 X 2 )
*Use 50% of your 1 RM

WOD:
5 RFT
5 Shoulder Press (65/45)
5 Pull Ups

Mobility:
Shoulders

Buy Out:
3 Rounds
10 Bicep Curls
10 Strict Push Ups

Warm-up:
Coach’s Choice

Strength/Skill:
 Time to Work DB Power Snatch

WOD:
5 Person Team WOD
5 Rounds for Time and Reps
150 Meter Row
ME GHD Sit Ups
ME DB Power Snatch (35/20)
ME HRPUs
ME Air Squats

Mobility:
Athlete’s Choice

Buy Out:
Team Buy Out

Warm-up:
Coach’s Choice

Strength/Skill:
Dumbbell Front Rack Walking Lunges

WOD:
CrossFit Games Open 17.2  AMRAP – 12 Minutes
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
M: 50-lb. dumbbells
F: 35-lb. dumbbells
* alternating between toes-to-bars and bar muscle-ups every 2 rounds
CrossFit Games Open 17.2 Scaled  AMRAP – 12 Minutes
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans
M: 35-lb. dumbbells
F: 20-lb. dumbbells
* alternating between hanging knee-raises  and chin-over-bar pull-ups every 2 rounds

Mobility:
Athlete’s Choice

Buy Out:
Athlete’s Choice

Warm-up:
Coach’s Choice

Strength/Skill:
Back Squat (5 x 3)  *Pause Squats (3 seconds)  *Use 75% of your 1 RM for all sets

WOD:
Opposing Ladder for Time
10-1 Back Squats (95/65)
1-10 Burpees over the Bar
*200 Meter Run Between Each Round (10/1 run, 9/2 run)

Mobility:
Squat Therapy

Buy Out:
50 Double Unders
30 GHD Sit Ups
30 GHD Extensions

Warm-up:
Coach’s Choice

Strength/Skill:
Deadlift (5 x 5 )
*Tempo DLs (3 seconds up, 3 seconds down)

WOD:
1 Rope Climb
10 Deadlifts (255/170)
*2/10, 3/10, 4/10, 5/10

Mobility:
Hamstrings

Buy Out:
3 Rounds
25 Double Unders
10 Bicep Curls

Warm-up: Coach’s Choice

Strength/Skill: Push Jerk  (10 X 1) 90-100%

WOD:
9 Minute AMRAP
1 Push Jerk (135/95)
2 HSPUs
3 Box Jumps (30/24)

Mobility:
Shoulders

Buy Out:
3 Rounds
5 Strict Pull Ups
10 Pistols