“What’s that Uncle Brian? I got more reps on 14.5  than you?” -Walker (aka dub-dub)

FITNESS

A. Four sets of:
Shoulder Press x 6-8 reps @ 21X1
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Supinated Ring Rows x 8-10 reps @ 2111
Rest 45 seconds

B. Complete rounds of 21, 15 and 9 reps for time of:
Dumbbell or Barbell Shoulder to Overhead
Pull-Ups

AIM

A. Five sets of:
Shoulder Press x 2-4 reps @ 21X1
Rest 90 seconds
Weighted Pull-Ups x 2 reps @ 21X0
Rest 90 seconds

B. Complete rounds of 21, 15 and 9 reps for time of:
115/75 lb Shoulder to Overhead
Pull-Ups
(take the push press from the ground, not a rack)

SPORT

A. Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents
(legless if you can do so safely, then grip with feet before you touch and come down)
L-Sit x 30-45 seconds

B. Five sets of:
3-Position Snatch
(one from the floor, then the mid-hang, then the high hang)
Rest as needed

C. Back Squat
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 10 reps @ 75-80%
Rest 2 minutes between sets

D. If possible, get a good massage, acupuncture, contrast bath or other recovery modality of your choice. We’re coming into to home, and you need to be fresh to finish strong.

CROSSFIT MOMS

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.

The 2014 CrossFit Open is officially over!

Post to comments ONE thing you learned about yourself this season and ONE thing you are committed to working on for next season ….. and GO!

FITNESS

A. Three sets of:
Walking Lunges with DBs x 20 steps @ 1010
(use the heaviest DBs you can handle while following the tempo prescription)
Rest 60 seconds
Side Plank Hold x 30-45 seconds each side
Rest 60 seconds

B. For time:
400 Meter Run
30 Front Squats (Heavy)
30 Burpees
400 Meter Run
(Challenge yourself by going as heavy and high as you can handle. The weight you select should be heavy enough to require you to break the 30 reps into 3-5 sets.)

AIM

A. Three sets of:
Walking Lunges with DBs x 20 steps @ 1010
(use the heaviest DBs you can handle while following the tempo prescription)
Rest 60 seconds
Side Plank Hold x 30-45 seconds each side
Rest 60 seconds

B. For time:
400 Meter Run
30 Front Squats (Heavy)
30 Burpees
400 Meter Run
(Challenge yourself by going as heavy and high as you can handle. The weight you select should be heavy enough to require you to break the 30 reps into 3-5 sets.)

SPORT

A. Front Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 5 reps @ 80-85%
Rest 2 minutes between sets

B. Five sets of:
3-Position Clean
(one from the floor, then the mid-hang, then the high hang)
Rest as needed

C. Complete as many reps as possible in 7 minutes following the rep scheme below:
Thruster x 3 reps (100/65 lbs)
Burpee-Over-Barbell x 3 reps
Thruster x 6 reps
Burpee-Over-Barbell x 6 reps
Thruster x 9 reps
Burpee-Over-Barbell x 9 reps
Thruster x 12 reps
Burpee-Over-Barbell x 12 reps
Thruster x 15 reps
Burpee-Over-Barbell x 15 reps
Thruster x 18 reps
Burpee-Over-Barbell x 18 reps
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

D. Row 2000 Meters @ 75-80%

Coach K & friends hiking the Gateway Loop in Scottsdale, Az.

FITNESS

A.
Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Push-Ups x 15-20 reps
Rest 60 seconds
Jump Rope Technique x 60 seconds
Rest 60 seconds

B.
Against a two minute running clock, complete as many rounds and reps as possible of:
Kettlebell Swings x 12 reps
Dumbbell Push Press x 9 reps
Burpees x 6 reps
Rest two minutes between sets, for a total of three sets. Pick up each round where you left off, and record total rounds and reps completed.

AIM

A.
Three sets of:
Deadlift x 6-8 reps
Rest 90 seconds
Ring Dips x 12-15 reps
(If 15 ring dips is easy, load the dips on a fixed dip station, i.e. The Matador)
Rest 90 seconds

B.
Against a two minute running clock, complete as many rounds and reps as possible of:
155/105 lb. Deadlift x 12
155/105 lb. Hang Power Clean x 9
155/105 lb. Jerk x 6
Rest two minutes between sets, for a total of three sets. Pick up each round where you left off, and record total rounds and reps completed.

SPORT

A.
Two sets for quality, not time, of:
Double-Unders x 40 reps
Alternating Pistols x 6-8 reps each leg
(work on speed and efficiency)
Freestanding Handstand x 30-45 seconds
(accumulate time if sets are broken, or perform Nose-to-Wall Handstand Holds if you need a sub)

B.
Every minute, on the minute, for 30 minutes rotate through the following exercises:
Minute 1: Row 250/200 Meters
Minute 2: 4″/2″ Deficit Handstand Push-Ups x 8-10 reps
Minute 3: Power Snatch x 5 reps @ 75% of 1-RM

CrossFit Mom

Run, row or walk, or use any combination of the three, until you have gone 2000-5000m.

ALL LEVELS

14.5

CrossFit MOM

Advanced

800m run/walk/row

30 hang power snatch  #65

800m run/walk/row

Intermediate

400m run/walk/row

30 hang power snatch  #45

400m run/walk/row

Beginner

400m run/walk/row

30 hang power snatch  #15-25

400m run/walk/row

FITNESS

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
“Dissecting Kelly”
400 Meter Run
30 Box Jumps (24″/18″)
30 Wall Ball Shots (20/12 lbs.)
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.
OR
CrossFit Games Open 14.5

CrossFit MOM

Advanced
21-15-9
Burpees
Pull ups

Intermediate
21-15-9
Burpees or pregnant burpees
Pull ups or progressions

Beginner
15-12-9
Pregnant burpees
Pull up progressions

Pregnant burpees: Stand in front of a wall or elevated surface. Do a squat, then at the top do a push up against the wall or elevated surface = 1.