ROME, DAY 69: Saturday, March 12, 2016

Two workouts today: CrossFit Open 16.3 for registered competition athletes and circuit training for non-competing athletes

(A) Muscle mash

(B) Mobility + Band Pull Aparts (1st 4)

Tent Day: +25 Jumping Jacks (Next 4)
CrossFit Open: x5 Ring Rows, x5 Barbell Muscle Snatch (Next 4)

(C) All, warm up and set up for Part (D)

(D) Tent Day OR CrossFit Open

Tent Day: Circuit Training PART 1

Get through 4-5 circuits of the following in 20 minutes
x2 Spider-Man Crawl up ramp (walk back down and repeat)
x10-20 Bench Hypers
x10-20 Handle Squats (use a heavy kettlebell)
30s-60s Plank Hold
x5-20 Unbroken Push Ups


CrossFit Open: 16:3

7 Minute AMRAP
10 Power Snatches 75/55
3 Bar Muscle Ups

(E) Tent Day or CrossFit Open (5 minutes or so)

Tent Day: Set Up for (F), then 400m Farmer's walk

CrossFit Open: Warm Up Heat 2

(G) Tent Day or CrossFit Open

Tent Day: Circuit Training PART 2

Get through 4-5 circuits of the following in 20 minutes
x2 (Partner) Wheelbarrow Crawl up ramp (x2 each athlete)
x15-20 Dowel Snatch-Grip Press from the Squat
x5-10 Kettlebell Row/Side (see this video for demo ... start light and work your way to heavier kettlebells as you gain confidence ... do them SLOW and CONTROLLED)
30s-60s Hollow Body Hold
x20 Dowel Good Mornings ... keep/create tension throughout ... SLOW and CONTROLLED

CrossFit Open: Heat 2

(H) 800m Jog + 400m Run + 4x100m Sprints @ 75-90% of top sprint speed (DO NOT SPRINT ON METAL PLATES/COVERS ON SIDEWALK IF WET/RAINING)

ROME, DAY 62: Saturday, May 5, 2016

CrossFit Open athletes ONLY: 16.2 ... Trainers: please no exceptions.

 (A) Muscle Mash

(B) Mobility + Band Pull Aparts (1st 4) 

CrossFit Open: x5 Ring Rows, x3 Toes to Bar (Next 4)

Tent Day: 25 Jumping Jacks (Next 4)

(C) CF Open or Tent Day 2

CF Open: 16.2

Tent Day 2:

Circuit Work (you know you like it!). 5 to 8 circuits of:

  • 15-20 Bench Hypers ... hold your last rep for 10s
  • 10-15 Barbell Rows ... controlled negative
  • 10-15 Decline Push Ups on ramp
  • 15-25 Incline Sit Ups on ramp (use heavy KB to anchor)
  • 15-20 Barbell Good Mornings

Be sure to thank Jeremy Yee and Great Western Power Company for the sweet new Oso collars :)

PROJECT OPEN DAY 112 +Weekly Preview: December 21, 2015

(A) Muscle Mash

(B) Mobility + Band Pull Aparts (1st 4); x5 Ring Rows + x25 Jumping Jacks (Next 4)

(C) Circuit 1 (Not for Time)

5 Circuits of
x5 HSPUs
x20 Ab Mat Sit Ups
x20 Russian Swings
x20 Kettlebell Rows (x10/side)

(D) Circuit 2 (Not for Time)

5 Circuits of
x5 Ring Rows
x20 Goblet Squats
(x10 Push Ups + x10 Burpees)

(E) TIme Permitting, do the 2-A-Day workout ... otherwise, repeat Mobility


5 Rounds for Time of
20 Cal Row
60 Double Unders

December Week 4

PROJECT OPEN DAY 103: Saturday, December 12, 2015

(A) Muscle Mash (10 minutes)

(B) Mobility + Band Pull Aparts (1st 4), 4-8 Ring Rows (Next 4) (15 minutes)

(C) Ring and Bar Muscle Up Progressions and Practice (13 minutes)

If you have Muscle Ups warm up as needed, then attempt 3-5 (sets) x 2-5 unbroken reps

(D) Handstand Push Ups Progressions and Practice (12 minutes)

If you can only do kipping/strict, then work on version you can't do.
If you can do both kipping and strict, do 4x Max Reps, alternating between sets of strict and sets of kipping with 2 minute rest between sets ... work at a deficit if possible

Starting in January, handstand push ups (along with all other movements, will be done to the standards set in the 2015 CrossFit Open)

(E) Weightlifting OR Powerlifting (20 minutes)

WL: Weightlifting drills, then work up to 80-90% of your 1RM Clean and Jerk

PL: Barbell warm up, then work up to 80-90% of your Press and/or Push Press

Beginners: Learn to press and push press

(F) 4-5x Circuit Work:

  • 5x Strict Chin Ups
  • 5-10x Lateral Med Ball Wall Tosses/side
  • 10-20x Bench Hypers
  • 5-10x Bottoms Up Kettlebell Press/side (do non dominant arm first, then equal reps on non dominant side)
  • 10-20x Weighted Lateral Lunges (alternating from left to right ... each lunge is a rep)
  • Weightlifting track only: static barbell lunges 3x15 in the split as follows
    • Do your 1st and 3rd sets your non-forward striking foot (for the split jerk) forward
    • Do your 2nd foot with your forward striking foot forward
    • While standing in your split jerk stance, drop into a deep lunge then come back up without moving your feet until the set is complete 
Andrea. Handstand push-ups.     Photo: Rafael Vega

Andrea. Handstand push-ups.  Photo: Rafael Vega

PROJECT OPEN DAY 75: Saturday, November 14, 2015

(A) Muscle Mash

(B) Mobility + Front Squats 8x3 ... reach 85% of 1RM by last set if possible

(C) 3x2 @ 90% of 1RM front Squat

(D) 800m Jog

(E) Bench Press Max Out (Find a 1RM for the day)

(F) Circuit Training: 5 circuits of the following

  • x10-20 Abs (Mix and Match: Ab Mat Sit Ups, Toes to Bar, Knees to Elbow, GHD Sit Ups)
  • x10-20 Posterior Chain (Mix and Match: Good Mornings, GHD Back Extension, Bench Hypers)
  • x10-15Snatch Grip Press Behind Neck
  • x16-20 Barbell Lunges (22-85 lbs.)
  • Max Strict Pull (Mix and Match: Bent-Over-Rows, Strict L-Pull-Ups, Strict L-Chin-Ups, Strict Pull-Ups, Strict Chin-Ups, Strict Ring Pull-Ups/L-Pull Ups)