Wednesday

Part 1: Barbell cycle
10 minute EMOM 1 Bear complex per minute
1 Bear complex =
1 Power clean
1 Press (from front to back)
1 Back squat
1 Press (from back to front

You want to set the weight up at around your your 1RM push press as that is going to be the limiter in this complex.

Part 2: With a running clock
0-7 minutes run 800m
7-11 minutes run 400m
11-15 minutes run 400m
15 minutes 10m shuttle 20 times

Extras: Mid line
50 GHD Sit ups
50 Hip extensions

Tuesday

Strength:
Front squat, one set of the following
8,6,4,2,2

Conditioning:
3 minute AMRAP
3 Power clean
3 Front Squats
3 Jerks
Rest 3 minutes
3 minute AMRAP
3 Power clean
3 Front Squats
3 Jerks
Rest 3 minutes
3 minute AMRAP
3 Power clean
3 Front Squats
3 Jerks

Mod 1: Round 1 15/20. Rd2 25/30, Rd3 35/40
RX: Round 1 40/50, Rd2 50/60, Rd3 65/80

Extras:
4 sets of the following:
Max strict hand stand push ups then without rest start max kipping HSPU

Monday

Strength:
5x5 Strict press

Conditioning:
21 Thrusters
21 Toes to bar
Run 400m
15 Thrusters
15 Toes to bar
Run 200m
9 Thrusters
9 Toes to bar
Run 100m

Mod 1: 20/30
Rx: 35/45

Extras:
Snatch 4x4 Hang squat snatch
4x4 of the following One snatch grip press (Behind the head) One overhead squat

Sunday

Preference:
Catch up on a WOD missed during the week. This week was meant to be a little lighter in load so please don't wreck yourself.

Strength:
Spend 10 minutes working up to a heavy deadlift.

Conditioning:
Diane 21 - 15 - 9
Deadlift @ 60% of your about weight
Handstand push ups

Mod 1:
Delete Handstand push ups. Insert DB L sit press

Recovery:
If you have access to a pool Jump in! Complete the following:
100m easy swim
5 minutes Deep water running
Dynamic stretching (Don't hold each stretch for more than 5 seconds. Do each stretch 10 times each side
5 Minutes deep water running

If you don't have a pool go for a slow relaxing walk with a friend ;-)

Saturday

CrossFit Open 2017

Workout 17.1

Friday

In pairs (Or 3 if numbers are uneven) complete the following:
2 minutes on 2 minutes off row for max metres (1 minute per person per effort)

After the last 2 minutes rest move straight in to the following: 10 Minute AMRAP (Break up anyhow)
60 Wall balls
60 Burpees
60 Double unders

Extras:
10 sets of the following complex:
1 Power snatch
1 Overhead squat
1 Squat snatch
1 Overhead squat

Rest as required. Aim for fresh start to each attempt

Thursday

Mobility:
Spend 10 minutes on the rollers and prehab

Part 1:
Run 800m not for time (10 minutes max)

Part 2: 9 minute AMRAP
21 Hand release Push ups
15 Dips
9 Shoulder to overhead

Mod 2:
21 Hand release push ups
15 Ring dips
9 Handstand push ups

Mobility:
Spend 10 minutes doing partner stretching

Extras: 20 rep for max weight of deadlifts. (One set of 20 as heavy as you can)

Wednesday

Olympic lifting: 12 Minute EMOM
2 Clean and jerks

Conditioning:
2 Rounds for time
40 Cal row
20 Thrusters 30/40
10 Pull ups

Mod 2:
2 rounds for time
40 Cal Air dyne
20 Thrusters 40/50
10 Bar muscle ups

Extras:
5 rounds of
Max double unders
Rest 2 minutes
or
Practice double unders

Tuesday

Strength: Crossfit Total

Spend 10 minutes working up to your best 1 rep max with the following:

• Back Squat
• Deadlift
• Strict Press

Mod 1: Work up to your best 3 rep max. ( We can calculate your 1 Rep max using a calculator. This will protect your from injury while learning and becoming more comfortable moving weight)

Conditioning:

Its a surprise you will have to see the white board.

Extras:
4 minute AMRAP
16 DB Snatch 22.5/15
16 Hand release push ups
Rest 4 minutes and repeat one more time

Monday

Skill:
Choose one of the following and work on your ability to either get your first one, get more than one in a row on use the coach to watch you and give you tips on better efficiency.

1. Bar muscle ups
2. Butterfly Chest to bar
3. Butterfly pull ups
4. Kipping pull ups
5. Pull up strength. Revisit what you did on Friday

Conditioning: 12 minute AMRAP
200m run
Box jumps
Wall balls 10/6

Extras: Snatch
1 @ 60%
1 @ 70%
2 @ 75%
2 @ 80%

Snatch Balance
5x2 @ 50 - 60%

Sunday

2015 CrossFit Open 15.3

14 Minute AMRAP
5 Ring Muscle ups
50 Wall balls
100 Double unders

Mod 1:
5 Pull ups
50 wall balls
100 Double unders multiple by 4 for singles

Saturday

Strength: Choose one of the following:
1,Weighted pull ups 5,5,5,3,2,1
2, 5x5 Strict pull ups
3, 5x5 Eccentric box pull ups

Conditioning: 18 Minute
Buy in 800m run then
AMRAP
30 KB Swings 32/24
30 Box jumps
30 Cal row
30 Toes to bar

At 18 minutes run 400m

Mod 1:
Buy in 400m run then
AMRAP
20 KB Swings 24/16
20 Box jumps
10 Cal row
10 Toes to bar

At 18 minutes run 400m

Friday

Olympic lifting:
Spend 15 minutes to establish 1 heavy clean and jerk. (Aim for 5-10 good lifts)

Conditioning: In groups of 2 or 3 complete the following in conga line fashion. No overtaking!
Row 1000m
40 Hang cleans 50/40
50 Burpees
100m sprint

Team score is total time for team to get through divided by the number in the team.

Extras: Complete one of the following options:
5 x 5 unbroken ring muscle ups and 100 GHD Sit ups or
100 GHD Sit ups.

Thursday

Strength:
5x5 Tempo deadlifts
4 seconds to lower the bar till it kisses the ground then explode to the top. Pause for a second at the top and repeat. Should be aiming for around 65-80% 1RM

Conditioning:
2013 CrossFit Open WOD 13.2
5 Shoulder to overhead 50/35
10 Deadlifts 50/35
15 Box jumps

Mod 2: 30 inch box jumps

Wednesday

Conditioning:

Part 1: 8 minute EMOM
Even: 4 power cleans
Odd: 6 Front squats (Cleaned from the floor)

Weights: Choose a challenging weight. Because of the difference across the board here with strength levels I'm not locking in a weight for RX. This session must be individualised!

Part 2: 8 minute AMRAP
10 Power cleans 50/40
10 Lateral burpees over the bar

Mod 1: 40/25
Mod 2: 70/50

Extras: 5x 15 Handstand Push ups (If 15 is to high then go to max)

Tuesday

Strength:
4x8 each arm One arm KB Row

Conditioning:

Part 1:
21 - 15 - 9

Power snatch
Pull ups

Mod 1: Hang power snatch and ring rows
Mod 2: Squat snatch and Chest to bar

Part 2: 400m run holding 2 weight plates in claw grip. You can only move when the plates are held like that.

Extras:
Every 2 minutes complete this complex 10x 1 Squat snatch and 1 overhead squat @ 70-80%

Monday

Strength:
6x6 Back Squat at 80%

Conditioning:
2 minute max distance row
Rest 2 minutes
2 minutes max rep burpees
Rest 2 minutes
2 minutes max rep double unders

Extras:
Either max wall ball cleans or max dead ball clean and throws over the shoulder

Sunday

Olympic lifting:
Re visit any of the Olympic lifting you missed through the week.

Conditioning:

CrossFit open 15.1
9 Minute AMRAP
15 toes to bar
10 Deadlifts 50/35
5 Snatch 50/35

Saturday

Olympic lifting:
Choose one of the following and every 2 minutes complete 4 lifts at a challenging weight:
Hang power snatch
Power snatch
Hang squat snatch

Conditioning:
Complete the following for time
Run 400m
30 Power snatch 30/25
Air dyne 30 Cals
20 Power snatch
Row 30 Cals
10 Power snatch
Run 400m

Mod 2: 50% of your 1RM

(The order you do the row, bike or run doesn't matter. So long as you complete all the work)

Extras:
In 5 attempts accumulate as long as possible in a hanging lit sit position.
Rest and when ready complete 5x 15 GHD Sit ups 

Friday

In teams of 3 complete the following 23 minute AMRAP:

200 KB Snatch
200 Double unders
200m weighted walking lunge 15/10
200 Double unders
200 KB swing

Break it up however you like 😎 

Thursday

3 Minute AMRAP
21 Deadlifts 60/50
21 Burpees
21 Cal row
Rest 3 minutes

3 Minute AMRAP
18 Deadlift 70/60
18 Burpees
18 Cal row
Rest 3 minutes

3 Minute AMRAP
15 Deadlift 80/70
15 Burpees
15 Cal row
Rest 3 minutes

3 Minute AMRAP
12 Deadlift 90/80
12 Burpees
12 Cal row

Mod 2: (Men) 100,110,120,130 (Women) 80,90,100,110

Extras:
1RM Thruster

Wednesday

Strength:
6x5 Back Squat at 80%

Conditioning:
9 Minute AMRAP
Run 200m
5 Dips
Run 200m
10 Dips
Run 200m
15 Dips etc till 9 minutes add 5 reps each time

Tuesday

Strength:
6x4 Push press (6 working sets)

Conditioning:
4 rounds for time
10 Cal Airdyne
10 Shoulder to overhead
10 Cal row
10 Shoulder to overhead
100m Sprint

Mod 1: 40/35
Mod 2: 70/60

Extras:
5 Fat bar Clean and jerks
15m Prowler push at body weight on the prowler
5 65kg Dead ball throws over the shoulder. (If you can't use the dead ball triple to reps and use the 10kg wall ball)
Rest 1 minute

Monday

Olympic Lifting:
Mod 1:
3x3 touch and go power cleans
3x3 Hang Squat clean.

Mod 2: 12 minutes to
Build to a heavy complex of the following:
Deadlift, Power clean, Hang clean, Push jerk, split jerk

Conditioning:
21-15-9
Wall balls
Burpee box jumps
KB Swings 24/16

Mod 2:
21-15-9
Thruster 50/40
Burpee box jumps
KB Swing 32/24

Extras: (Prefer you split this session to AM and PM if you can find the time)
Snatch:
3x1 @ 60%
2x1 @70%
1 @ 80%
2x1 @+80%

Sunday

Crossfit open 16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters 35/45
Burpees

Saturday

Strength:
6x6 Barbell row

Conditioning:
Buy in 500m row then,
5 rounds for time:
20 push ups
10 Pull ups
20 Air squats

Mod 2:
Delete pull ups. Insert Chest to bar
Delete air squats. Insert pistols. (10 each leg alternating legs. This should be consistent with the CF open)

Extras:
6 rounds of 15 second flat out on the air dyne, 45 seconds below 50%.

Friday

Mid-line conditioning:
10 minutes of 30 seconds on 30 seconds off
Hollow rocks
Superman pulses

The hollow rocks will be the rocking motion not static version, and the supermans are pulse up hold for 1 second and go down.

Conditioning:
Partner workout 18 minute AMRAP
One partner will complete as many toes to bar as possible in the time it takes their partner to complete 40 double unders.

Your team score will be the amount of toes to bar completed. Don't lose count 😉

Note: If you have hand protection wear it!!!!

Extras:
Warm up to a heavy clean and jerk. Then complete the following:
6x1 Clean and jerk with good rest in between
6x1 Hang clean
3x3 Heavy deadlift

Thursday

Strength:
4x10 Overhead Squat*

* Intent here is quality over quantity! If you are not strong at these lean on the coach for assistance and stick to broom stick or empty barbell.

Conditioning:
16 minute EMOM
Even: 4 Over head squats 20/35
Odd: 10/15 Calorie row

Mod 2: 80% 1RM Over head squat

Extras:
Tempo hand stand push ups
5 x 5. 3 Second on the down phase lower under complete control. (If 5 is to many the stop where ever control is lost) Explode up with a 1 second pause at the top.