Warm-up:
Coach’s Choice
Strength/Skill:
Back Squat (10 x 10 )
*Working the bounce reflex
*Start at 45/35 and try to increase weight each set
*3 minute clock
WOD:
CrossFit Games Open 12.1
7-Minute AMRAP of:
Burpees to a 6″ target
Mobility:
Shoulders
Buy Out:
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Snatch (2 x 2 x 2 x 2 x 2) *Start at 75% of your 1 RM.
WOD:
CrossFit Games Open 12.2 – AMRAP
In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#
*Power, Squat, Muscle Snatches are all accepted.
Mobility:
Shoulders
Buy Out:
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Push Press (3 x 3 x 2 x 2 x 1)
WOD:
CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)
18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Push press, 115# / 75#
9 Toes-To-Bar
Mobility:
Shoulders
Buy Out:
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Ring Work: Muscle Up Progressions
WOD:
CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
Mobility:
Shoulders
Buy Out:
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Clean (3 x 3 x 2 x 2 x 1 )
WOD:
CrossFit Games Open 11.3
5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
Mobility:
Shoulders
Buy Out:
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Floor Press (3 x 3 x 3 x 3 x 3) *Start at 70% of your 1 RM
WOD:
12 Minute AMRAP
5 Floor Press (115/75)
5 Over the Bar Burpees
Mobility:
Shoulders
Buy Out:
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Deadlift (5 x 3 )
*Use 80% of your 1 RM for all sets.
WOD:
7 RFT
7 Deadlifts (225/155)
14 KB Swings (1.5/1)
Mobility:
Hamstrings
Buy Out:
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Get ready to work! Review the movement standards.
WOD:
Happy 52nd Birthday Coach Marc!
*Complete 52 reps of each of the following movements:
C hest to bar pull ups
O verhead step lunges (45/25)
A b mat sit ups
C alorie Row
H ang power snatch (65/45)
M ountain Climbers
A ir squats
R ussian KB swings (1.5/1)
C leans (65/45)
Mobility:
Athlete’s Choice
Buy Out:
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions
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
