Open WOD #1

Friday night we're hitting it!! Preview the workout here.

It's go time.

Weds Night Lifts/Runs

Sorry about posting late guys. We're still in our transition week for this new cycle, which is focussing on back squat and shoulder press.

Tonight we will hit front squat, some pressing, and a little running couplet.



Camille hates late posts....

The Beginning

It's a busy week: we are going to try a new training cycle for the next month, and the Crossfit Open starts this Thursday; Friday's workout will be the Open WOD, regardless if you are registered or not.

For tonight:
-BS: 2 x 10 @70%, 3121
-SP: 2 x 10 @ 70%, 3121
-AMRAP, 10 min of
--5 KB Snatch, left arm
--5 KB Snatch, right arm
--10 Pushups

Camille's reading up on periodization.

Renegade!

3 Rounds:

10 Hang Power Cleans (185/135)
10 Squat Jumps
10 Pull-Ups, strict
20 OH Walking Lunge Steps (45/25)
10 Renegade Row (55/35)
5 Pistols/leg

NBD.

Weds Sprints

She's got her gain juice!

1. Warm-Up/Activation etc -- 20 mins

2. Sprint AMRAP -- 10 mins
-100m run @ 75% effort
-10 BJ + step down

3. OHS 3-3-3-3 -- 15 mins
-stay medium

4. Mobility -- 15 mins



Holiday Monday

1. Warmup --> 10 mins

2. Lifts:
-FS: 3-3-3-3-3 --> 15 mins
-Shoulder Press: 5-5-3-3-1 --> 15 mins

3. Pistols: 3 sets of 5 per leg --> 10 mins

4 Mobility --> 15 mins

Friday Night Chipper

Camille would like it if you registered for the open...

100m run
25 pullups
25 pushups
50 back squat (205/135)
50 box jumps
25 pullups
25 pushups
100m run
50 situps

Running

1. Warm-Up/Activation -- 20 mins

2. Death by 10 metres -- 15 mins

3. Couplet -- 15 mins
-6 rounds of
--> 10 HSPU
--> 15 weighted situps

4. Mobility -- 10 mins

Pink.

Lifts & Couplet

Her ass even looks good upside down.

1. Warm-Up --> 10 mins

2. Lifts
-BS, 3-3-3-3, increasing med to heavy load --> 20 mins
-Push Press, 3-3-2-2-1, increasing med to heavy load --> 20 mins

3. Couplet: 5 rounds of
5 deadlift (315/185)
21 double unders

4. Mobility/stretching --> 10 mins

Fri Chipper

After warmup:


Ripped

400m run
30 ring dips
30 sit ups
30 thrusters (65/45)
30 push ups
30 box jumps
30 KBS (55/35)
400m run

Plyo & Rings

1. Warm-Up -- 10 mins

She makes everything look fun.

 

2. Plyo circuit -- 20 mins

 

3. Rings -- 30 mins
-Skin the Cat x 5
-Knees to Elbows x 7 x 2
-Ring Dips x 7 x 2
-Toes to Rings x 7 x 2
-Support Position x 2 max hold x 2

 

4. Mobility -- 10 mins

Monday Lifts/Couplet

1. Warm-Up -- 10 mins

2. Lifts:
-Bench: 5-5-2-2-1, med getting to heavy -- 15 mins
-Snatch: 3-3-3-3, stay med, think of technique -- 15 mins

3. Couplet: -- ~10 mins
5 rounds of
-10 FS (135/95)
-10 burpees

4. Mobility -- 10 mins

Camille loves it when Justyn does burpees.