WOD: Friday, March 6, 2015

Today and Saturday we will be doing CrossFit Open workout 15.2 during regular class time.

Worried that you're not going to get much of a workout? We are squatting heavy after 15.2

(A) Soft Tissue

(B) GymNASTY Mobility

(C) Movement Review for 15.2 and Warm Up for Heat 1

(D) Heat 1 of 15.2

From 0:00-3:00

   2 rounds of:

   10 Overhead Squats 95/65

   10 Chest-to-Bar Pull-ups

From 3:00-6:00

   2 rounds of:

   12 Overhead Squats 95/65

   12 Chest-to-Bar Pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats 95/65

   14 chest-to-bar pull-ups

And so on ... every round you complete before the 3 minutes expire results in another round of work in which you must do an additional 2 reps of overhead squats and chest-to-bar pull-ups each round. If you do not complete the two rounds within the 3 minutes, then your workout is over.

(E) Squats

3-5 sets x 5-8 reps @ 75% of 1RM

WOD: Thursday, March 5, 2015

Join us today if you need help with weightlifting technique in the snatch, clean and jerk, including how to bail on these lifts.

(A) GymNASTY Mobility (arrive early if you need to do soft tissue work)

(B) Barbell Skill Work 1 (Pulling Exercises):

5x10 Sumo Deadlift High Pull, alternating with
5x10 Bent-Over Barbell Rows

(C) Kipping Pull-Up Skill Work OR Muscle Up Practice

(D) Barbell Skill Work 2 (The Snatch):

Muscle Snatch, Power Snatch from hips, Snatch Balance, Squat Snatch From Hips, Correcting Set-Up, Putting it all together; How to Bail out of a snatch

(E) Barbell Skill Work 3 (Clean and Jerk)

Muscle Clean, Power Clean from High Thigh, Cleans, Press, Push Press, Push Jerk, Jerk Balance, Tall Jerks, Split Jerks, How to Bail out of a clean and/or jerk

Mateo. Post Deadlifts. Photo by Rafael Vega

WOD: Wednesday, March 4, 2015

(A) Soft Tissue

(B) GymNASTY Mobility

(C) Warm Up WOD: 300m Row, 400m Run

(D) Practice and Training 1

Skill: Hand Release Burpees

Training: 40 Hand Release Burpees for Time ... 2:30 minute time limit

(E) Practice and Training 2

Skill: Box Jumps and Box Jump Overs

Training: 30 Box Jump Overs for time (Sub Box Jumps or Step Ups) ... 2 minute time limit

(F) Practice and Training 3

Skill: Handstand Push Ups, Kipping HSPUs, Kettlebell Presses and Push Presses

Training: 5 Rounds, 40s ON, 20s OFF: Max HSPUs OR Max KB Press/Push Press

(G) 2 minute Break

(H) Row 100Cal for Time (Fastest Rowers row first)

(I) Cooldown Jog/Mobility

AFTER CLASS BRO TIME:

  • 4x10 Behind Neck Snatch Grip Press (33-85#s)
  • 3x3-6 Heavy Bicep Curls
  • 4x Max Rep Slow Zottman Curls
  • 4x Max Rep Pass-the-Batton Slow Tricep Extensions
  • 3 Sets of Max Alternating Pistols (Single Leg Squats) Every Other Minute
  • Reverse Hypers and Hollow Rocks (Alternating sets) 5x20-30 ... SKIP THESE IF YOU DID TUESDAYS WORKOUT

Bill. 15.1a. Photo by Rafael Vega

WOD: Tuesday, March 3, 2015

(A) Soft Tissue

(B) GymNASTY Mobility

(C) 800m Jog/Run

(D) Movement Review/Warm-Up

  • Russian Swings
  • American Swings
  • Sit-Ups, V-Ups
  • Tuck Ups
  • Air Squats
  • Goblet Squats

(E) 15 Rounds For Time (Beginners 8-10 Rounds)

Run 200m
12 Russian Swings 1.5/1.0
12 Sit-Ups
12 Air Squats

(F) 800-1600m Cooldown Jog

(G) GymNASTY Mobility

Ray. 15.1. Photo by Rafael Vega

WOD and Weekly Preview: Monday, March 2, 2015

(A) Soft Tissue Work

(B) GymNASTY Mobility

(C) Warm Up WOD: 3 RDs 7 Unbroken Wall Balls, 9 KB SDHPs

(D) Complete each set for time, then rest 1 minute:

  • SET 1 (3 Clusters 100/70, 3 Overhead Squats, 6 Wall Balls, 6 C2B Pull Ups)
  • SET 2 (4 Thrusters 100/70, 4 Overhead Squats, 7 Wall Balls, 7 C2B Pull Ups)
  • SET 3 (5 Clusters 100/70, 5 Overhead Squats 100/70, 10 Wall Balls, 10 C2B Pull Ups)
  • SET 4 (3 Thrusters 115/80, 3 Overhead Squats, Max Unbroken C2B Pull Ups)
  • SET 5 (3 Thrusters 125, 3 Overhead Squats 125/90, NO PULL UPS)
  • SET 6 (3 Thrusters 135/95, Max Overhead Squats 135/95, Max Strict Pull Ups, Max Strict Chin Ups)

(E) Deadlift 5x5 @ 75-80% of 1RM ... too tired from the Open workout? Skip over to Bro Time:

AFTER CLASS BRO TIME:

  • 4x10 Behind Neck Snatch Grip Press (33-85#s)
  • 3x3-6 Heavy Bicep Curls
  • 4x Max Rep Slow Zottman Curls
  • 4x Max Rep Pass-the-Batton Slow Tricep Extensions
  • 3 Sets of Max Alternating Pistols (Single Leg Squats) Every Other Minute
  • Reverse Hypers and Hollow Rocks (Alternating sets) 5x20-30

Quarter 1. Week 9.