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!
FITNESS
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
AIM
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
SPORT
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.
CROSSFIT MOMS
Run, row or walk, or use any combination of the three, until you have gone 2000-5000m.