PROJECT BREAKDOWN DAY 3: Wednesday, April 1, 2015

Project Breakdown will run From March 30, 2015-October 31, 2015.

(A) Soft Tissue

(B) Mobility

(C) Barbell Movement Review and Correction

  • Body weight Lunges: Front and Back Stepping
  • Barbell Lunges: Front and Back Stepping in both front-rack and back-rack positions
  • Air Squat
  • High Bar Back Squat
  • Pause Squats
  • Kettlebell Deficit Squats

(D) Find a 1 Rep Max (High Bar) Back Squat

(E) Mobility

Will. Jackie Pull Up. Photo by Rafael Vega

PROJECT BREAKDOWN DAY 2: Tuesday, March 31, 2015

Project Breakdown will run From March 30, 2015-October 31, 2015.

(A) Soft Tissue

(B) Mobility

(C) Review of All Baseline Movements and CrossFit Movement Standards

  • Rowing
  • Air Squats
  • Sit Ups -> Butterfly Sit Ups -> Ab Mat Sit Ups
  • Push Ups
  • Pull Ups: Strict <- Kipping <- Banded Strict <- Banded Kipping <- Jumping

(D) CROSSFIT BASELINE

For Time

  • 500m Row
  • 40 Air Squats
  • 30 Ab Mat Sit Ups
  • 20 Push Ups
  • 10 Pull Ups (Kipping for Rx, Strict for Rx+ ... choose plus only if you can keep high intensity; no butterfly)

(E) Establish a 1RM PULL UP

Fiona. Sprint Row. Photo by Rafael Vega

PROJECT BREAKDOWN DAY 1 (+Weekly Preview): Monday, March 30, 2015

Project Breakdown will run From March 30, 2015-October 31, 2015.

(A) Soft Tissue

(B) Mobility

(C) Barbell Drills and Form Correction

  • Strict Press
  • Push Press
  • Behind-the-Neck-Snatch-Grip Press
  • Strict Press from the Squat (use dowel if necessary)
  • Behind-the-Neck-Snatch-Grip Press (use dowel if necessary)

(D) Establish a 1 Rep Max Strict Press

(E) Establish a 1 Rep Max Push Press

(F) Write TODAY'S 1 REP MAX NUMBERS on the spreadsheet taped to the whiteboard

(G) Easy cardio 5-10 minutes

Project Breakdown, Week 1

BBQ and WOD: Saturday, March 28, 2015

BBQ @ 12:15 p.m. following the last CrossFit class.

Classes @ 9 and 10:30 a.m.

Competitors (registered CrossFit Open athletes), you will be doing CrossFit Open workout 15.5.

All other athletes:

  • Front Squats: 5 sets x 5-8 reps @ 80% of 1RM
  • Hanging Kettlebell Deficit Squats: 5 x 20-30 ... stand on a box high enough that the kettlebell will not touch the ground at full depth
  • Bent Over Barbell Rows 5x Max Reps (10-20)
  • Snatch Grip Behind the Neck Press: 5 x 10-12 @ 33-100#s (keep light or skip if your shoulders are toast from 15.4)
  • Alternating Sets of
    • 5x20-35 Bench Reverse Hypers
    • 5x20-35 Hollow Rocks

15.5. It's over! Photo by Rafael Vega