Complete the following at home:
Practice headstands, frog stands, and/or planches for up to 20 minutes. (Have your parent take a picture of your handstand or frog stand and post it to our Facebook page.)
Read for 30 minutes.
What to eat.
When to eat. (pre-post workout)
How much to eat.
What to buy.
How to shop.
How to plan.
How to prep.
How to make it a lifestyle and not just a pain in the ass . . .
Nutrition Prescription Seminar Saturday with Coach K from 10:30 – 2pm.
Register: http://bit.ly/CFOIBNutritionSeminar
In teams of two, alternate tasks to complete as many rounds and reps as possible in 30 minutes of:
12 Toes to Bar
31 Mountain Climbers
14 Burpees
In teams of two, alternate tasks to complete as many rounds and reps as possible in 30 minutes of:
12 Squat Cleans (95/65 lbs)
31 Double-Unders
14 Burpees
Rest and/or 30 min Airdyne @ Z1
Rest Day
Nutrition Prescription Seminar Saturday with Coach K from 10:30 – 2pm. Register: http://bit.ly/CFOIBNutritionSeminar
A. Three sets of:
Single Leg Deadlift x 8-10 reps each leg @ 3011
Rest 60 seconds
Wall Climbs x 3-5 reps
Rest 60 seconds
Pull-Ups x 4-6 reps @ 2111
Rest 60 seconds
B. Complete as many rounds and reps as possible in 15 minutes of:
5 Dumbbell Man-Makers
100 Meter Run
10 Burpees
100 Meter Run
A. Take 12-15 minutes and build to today’s 1RM Clean and Jerk
B. Complete as many rounds and reps as possible in 15 minutes of:
Ground to Overhead x 10 reps (135/95 lbs)
100 Meter Run
Burpee Pull-Ups x 10 reps
100 Meter Run
A. Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
If you don’t know your current 1-RM you can make an educated guess, or you can use this calculator resource: http://www.exrx.net/Calculators/OneRepMax.html
B. For time:
25 Wall Ball Shots (30/20 lb)
Run 400 Meters
20 Wall Ball Shots
Run 400 Meters
15 Wall Ball Shots
Run 400 Meters
10 Wall Ball Shots
It’s not required, but it should be considered implied that the wall ball shots should be unbroken for each set. If weather doesn’t permit running, you have two good options: (1) move to San Diego and train at Invictus; or (2) substitute a 400m row if you’re 175 lbs or less and a 500m row if you’re over 175 lbs.
Rest until the clock reaches 12 minutes, and then…
C. Five rounds for time of:
30 Double-Unders
15 Kettlebell Swings (32/24 kg)
D. Three sets, not for time, of:
Banded Good Mornings x 8 reps @ 30X1
Rest 45 seconds
Supine Ring Row x 8 reps @ 2111
Rest 45 seconds
Weighted GHD Hip Extensions x 8 reps @ 2012
Rest 45 seconds
Advanced
4 rounds
7 pull ups
7 dips
15 kettlebell deadlifts 32kg
20 walking lunges
Intermediate
3 rounds
7 pull ups or progressions
7 dips
12 kettlebell deadlifts 24kg
15 walking lunges
Beginner
3 rounds
5 pull up progressions
5 dips
9 kettlebell deadlifts 16kg
10 walking lunges
*For dips: Use rings, parallel bars or a bench.
Intro to Olympic Lifting: The Clean, Part 1 w/ Coach K tonight from 6 – 8pm
Nutrition Prescription Seminar Saturday with Coach K from 10:30 – 2pm. Register: http://bit.ly/CFOIBNutritionSeminar
A. Three sets of:
Back Squat x 6-8 reps
Rest 60 seconds
Pull-Ups x 6-8 reps @ 2110
Rest 60 seconds
Kettlebell Halo’s x 5 reps in each direction
Rest 60 seconds
B. Partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
10 Push-Ups
10 Sit-Ups
100 Meter Run
A. Three sets of:
Back Squat x 6-8 reps
Rest 90 seconds
Strict Pull-Ups x Max reps
Rest 90 seconds
B. For time:
15 Hang Power Cleans (135/95 lbs)
15 Ring Dips
400 Meter Run
12 Hang Power Cleans
12 Ring Dips
400 Meter Run
9 Hang Power Cleans
9 Ring Dips
400 Meter Run
A. Three sets, not for time, of:
Bar Dip x 8-10 reps
Nose-to-Wall Handstand Hold x 45-60 seconds
Double-Unders x 40-50 reps
B. Every minute, on the minute, for 12 minutes:
Snatch with 3 second hold x 1 rep @ 70-75%
Perform a snatch focusing on perfect speed and mechanics, receive at the bottom of your overhead squat and hold there for 3 full seconds before standing up with the load.
C. Every 4 minutes, for 24 minutes (6 sets):
Row 250 Meters
10 Burpee Box Jump-Overs (24″/20″)
15 Strict Ring Dips
Keep your ring dips legit – full depth and full elbow extension. Note times for each set. If any set takes more than 3 minutes, reduce the number of ring dips to keep your sets under 3:00.
D. Three sets, not for time, of:
Face Down Chinese Planks x 60 seconds
Rest as needed
Reverse Snow Angels x 10-12 reps
(perform these slow and controlled. https://www.youtube.com/watch?v=Rwm7QgLllSA)
Rest as needed
Rest Day
HOT ITALIAN CHICKEN SAUSAGE, SWEET POTATOES AND APPLES.
Meal Prep. Make time for your health now or make time for illness & disease later. Learn the basics of meal prep along with aligning your nutrition to meet your goals at this Coach K’s Nutrition Prescription Seminar Saturday with Coach K from 10:30 – 2pm. 5 Spots left! Register Here: http://bit.ly/CFOIBNutritionSeminar
Instructor Training Program (ITP) Orientation tonight at 7:30pm with Coach K
Intro to Olympic Lifting tomorrow night from 6 – 8pm with Coach K. Don’t forget to register!
A. Four sets of:
Dumbbell or Barbell Push Press x 6-8 reps
Rest 45-60 seconds
Farmer’s Carry x 100 Meters
Rest 45-60 seconds
B. Two sets for max reps/calories:
2 minutes Row for Calories
Rest 2 minutes
2 minutes Dumbbell or Kettlebell Man-Makers
Rest 2 minutes
2 minutes of Push-Ups
A. Take 10-12 minutes and build to a 1RM Push Press
B. Two sets for max reps/calories:
2 minutes Row for Calories
Rest 2 minutes
2 minutes Dumbbell or Kettlebell Man-Makers
Rest 2 minutes
2 minutes of Wall Climbs
Rest 2 minutes
A. Every 90 seconds, for 12 minutes (8 sets) of:
Front Squat x 2 reps @ 75-80%
Strict Handstand Push-Ups x 6 reps
*Customize your reps to suit your ability. If you’re strong with HSPUs, add a deficit. If you struggle with strict handstand push-ups, reduce the reps or work on negatives. In either event, you should have at least 15 seconds to transition back to your front squats after your final HSPU.
B. Five sets of:
3-Position Clean
(high hang, mid-thigh, 2″ below the knee)
Rest as needed
Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics.
C. Four sets for max reps of:
30 seconds of Power Cleans @ 60% of 1-RM Clean
Rest 90 seconds
Note the weight used and the reps achieved.
From now until the beginning of the Open you will see many opportunities to practice cycling the barbell through different movements and loading percentages. Use these opportunities to fine tune technique and determine your best movement strategies for different loads and rep schemes.
D. CrossFit Games Open 14.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
Two rounds of:
10 Overhead Squats (95/65 lbs)
10 Chest-to-Bar Pull-Ups
From 3:00-6:00
Two rounds of:
12 Overhead Squats (95/65 lbs)
12 Chest-to-Bar Pull-Ups
From 6:00-9:00
Two rounds of:
14 Overhead Squats (95/65 lbs)
14 Chest-to-Bar Pull-Ups
Etc., following same pattern until you fail to complete both rounds within the 3-minute period.
STOP AFTER THE ROUND OF 18! If you successfully complete the round of 18, please pat yourself on the back and know that you will be in a good spot to gut it out strong in the round of 20s should this event pop up in 2015.
Run, row or walk, or use any combination of the three, until you have gone 2000-5000m.
warm up:
2:00 min Group Stretches led by CF Kid (working on leadership skills)
3:00 min Fun Game of Burpee Freeze Tag
skill:
front squats (unloaded/PVC – empty bar)
WOD:
AMRAP in 6:00
in teams of 2
run 200m
burpee medball pass x 6
GAME & FUN Game! Kid’s Choice Today