ROME, DAY 83: Saturday, March 26, 2016

Today is the last day of the CrossFit Open during regular CrossFit hours at V16!

(A) Muscle Mash

(B) Mobility +

  • CF Open Athletes
    • Band Pull Aparts (1st 4)
    • x5 Front Squats 45/33, x5 Push Press 45/33 (Next 4)
  • All Others
    • Band Pull Aparts (1st 4)
    • x25 Jumping Jacks

(C) CF Open OR Circuit Work

CF Open Athletes: 16.5

Circuit Work: 4-7 Circuits of the following

x5 Sled Pushes
x10-20 Bench Hypers
x10-20 Handle Squats (use a heavy kettlebell)
30s-60s Plank Hold
x10-20 Barbell Good Mornings
x10-20 Hollow Rocks
x10-20 Bent Over Barbell Rows

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

OR

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

ROME, DAY 37: Tuesday, February 9, 2016

(A) Muscle Mash

(B) Mobility + Band Pull Aparts (1st 4), 3 Ring Rows + 3 Negative Ring Rows 7s (Next 4)

(C) 5 minute handstand practice: Any variation of skill work needed to be worked on

(D) 800m Jog

(E) 8x 400m Row as follows: 100 easy, 100 hard, 100 easy, 100 all out

Each set followed by 5-10 Ring Dips OR Ring/Bar MU Practice
Rest

(F) 800m Jog

(G) After Class Greatnes

3 circuits of:
x5-10 snatch grip press
x5-10 lateral side tosses to wall/side
x5-10 press from the split
max ring rows or max unbroken muscle ups ... add weight to presses from last week

Mobility

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ROME, DAY 30: Tuesday, February 2, 2016

(A) Muscle Mash

(B) Mobility + Band Pull Aparts (1st 4), 14 Ring Rows (Next 4)

(C) 5 minute handstand practice: Any variation of skill work needed to be worked on

(D) 400m Jog + 400m Run

(E) 4x100m Sprints

(F) Intervals for 20 Minutes:

2 Prowler Pushes
18 Pistols
200m Med Ball Carry
(CF Open: Max Unbroken Ring MUs or Dips after each interval)
REST

(G) 4x 100m Sprints

(H) After Class Greatness

3 circuits of
x5-10 snatch grip press
x5-10 lateral side tosses to wall/side
x5-10 press from the split, max ring rows or max unbroken muscle ups ... add weight to presses from last week

Mobility

Jackie. Photo: Rafael Vega

Jackie. Photo: Rafael Vega