THURSDAY WORKOUT

Non - Games Athletes:

Strength 30 - 35 Minutes:

Bench Press

5RM - Go for a new 5RM, but be sure to record it for future reference! Make sure you make bigger jumps in weight during your warm up sets, and once things get heavy, you make smaller jumps until you find your new 5RM. Try to only fail on your last set, if at all.

in between Press sets…

Strict Weighted Pull-ups

5 - 5 - 5 - 5 - 5 @ the heaviest load you can successfully accomplish across all of your sets. If you need a band, use a lighter band than you would normally use… make it hard so you can move towards getting to a lighter band, and getting off of the bands.

Games Athletes:

Power Snatch

3 sets of 8 unbroken reps with full recover in between sets. Weight at, or below, 50% of your 1RM Power Snatch.

Select one of the following to practice for 2 - 3 sets, at the listed rep range, with full recovery between sets:

Burpees: 15 fast & unbroken

Double Unders: 30 - 40 steady & unbroken will be more time effective than fast but broken up

Wall Ball Shots: 20 - 25 unbroken… if you don't hit your target/squat fully, it doesn't count

Muscle Ups: 6 - 8 for time… hit the same time each set and practice solid technique

WEDNESDAY WORKOUT

Skill Work 10 - 15 Minutes (including warm up sets)
Push Jerk - Work up to 60 - 70% of your 1RM. Then do 5 perfect reps at that load (they don't need to be consecutive). Remember, this is SKILL WORK with a moderate load, so treat it as practice. Work on getting under the bar quickly, and efficiently. Make sure you doing a Push Jerk, not a Push Press, or some other variation.


Then…


Every Minute On the Minute for 12 Minutes:

1st Minute: 10 Burpees (Games athletes - 6 Burpees)
2nd Minute: 10 Toes2Bar (Games athletes - 6 Toes2Bar)
3rd Minute: 10 Deadlifts @ 185/135 (Games athletes - 6 Deadlifts)
… repeat this cycle 4 times, until 12 Minutes is up…

*If you're signed up for the Open, and you decide to come in today, keep your loads moderate, and make sure you don't skimp on mobility. The Deadlift should be 70% of your 1RM AT MOST. If 70% of your 1RM Deadlift is lighter than 185/135, then do 60 - 70% of your 1RM.


**Recovery**
Row OR Bike 5 - 10 Minutes
Keep it slow and steady, you only need to keep moving, not set a new record. :-)

SUNDAY WORKOUT

As part of the warm-up, we are going to have a little race on the rowers… see how fast you can accomplish a 200m Row. You can try twice, but make sure to hop off the rower after your first try so everyone can give it a shot. :-)

Then...

Every Minute On the Minute for 20 Minutes:

Odd Minutes - 100m Run

Even Minutes - 10 Burpees

*We will have cones placed outside for the Run, marking the distances. If you don't think you're going to be able to finish the Run in under 25-ish seconds, scale it down. Same goes for the Burpees; if you aren't going to be able to keep it under half a minute for over half the workout, scale the reps back to 8 or 6 per minute. If it is raining, the Run will be converted into 100m Row instead… pray for rain guys. ha!

SUNDAY WORKOUT

Mobility 10 - 15 Minutes:

Floss your Quads/Hamstrings going all the way up towards your hip. You may have to hit each leg a couple of times.

Use a lacrosse ball to loosen up your spinal erectors, shoulders, and possibly your glute area if you have time.

Today we're going to put a couple of classic CrossFit workouts together, and twist it into a team WOD. :-)

In Teams of 2 or 3 (your ability level will determine how many teammates):

6 Minutes to Perform:

150 Wall Ball Shots

Rest 2 Minutes & Record Your Time/Score

7 Minutes to Perform:

100 Burpees

*The catch... only ONE person works at a time. You may or may not complete all of the reps in the allotted time, but the idea is for your team to get as far as possible. If you don't complete everything in the time cap, your score will simply be how many reps your team accomplished.

MONDAY WORKOUT

Skills For 15 Minutes:

Split Jerk

Then

3 Rounds For Time:

60 Double Unders (120 Singles)

20 Burpees

*Come in and get some Split Jerk practice, and then get your conditioning on. We haven't taken the time to practice Split Jerk as a skill for a while, so if you can make it in... make it in. :-) 

THURSDAY WORKOUT

5 Rounds For Time:

15 Russian Kettlebell Swings (53/35)
10 Single Arm Push Jerks w/Kettlebell (5each arm @53/35)
***At the beginning of EVERY minute, to include the beginning of the workout (Minute Zero technically) you must stop, and perform 3 Burpees. You may finish your current rep, but must complete your 3 Burpees before continuing***

*You may alternate between arms for the Push Jerks with the KB at any time you choose, BUT... you must do 5 reps with each arm every round, splitting the work evenly.

WEDNESDAY WORKOUT

20 - 25 Minutes
Deadlift 5RM

*It's a test day, so bring your logbooks if you got 'em, or make sure to log it online. You must reset after each rep today, you may NOT touch&go, each rep will be from a dead stop.

Then...

3 Rounds For Time:

6 Toes2Bar
9 Burpees

**5 Minute Cut-off**

THURSDAY WORKOUT

As Many Rounds As Possible in 5 Minutes:

4 Toes2Bar
8 Thrusters (44#Bar/33#Bar)


Immediately Followed By:


AMRAP in 5 Minutes:

4 Burpees
8 Wall Ball Shots (20/14)


Immediately Followed By:


AMRAP in 5 Minutes:

4 Toes2Bar
8 Thrusters (44#Bar/33#Bar)


*If you can't do Toes2Bar, the scale will be the most difficult version of a Hanging Leg Raise you can accomplish. Today is all conditioning, so go hard before getting Friday off.

SATURDAY WORKOUT

Let's get some practice for the upcoming Weightlifting Meet.

Split Jerk
2 - 2 - 2 - 2 - 2 @ 70 - 80%

*You will alternate which foot will be out front for the Split Jerk, doing 1 each way, for every set of 2. You may use a rack. Start at 70% of your best Jerk, and if you're successful, move the weight up for your next set, but only getting to 80% at most; make small jumps in weight.

Then...

For Time:
50 Burpees

**5 Minute Cut-off**

SATURDAY WORKOUT

10 Minutes:
Weighted Pull-ups (Strict)
3-3-3-3
*Progressive sets: Try to get heavier each set, if you were successful on all three reps for the previous set.

Then...

A quick and dirty 2 movement Chipper:
50 Burpees
25 Toes2Bar

*If you cannot do Toes2Bar, do the most difficult scale you can manage (Knees2Armpits, Hanging Leg Raises, etc...). If you cannot do Strict Weighted Pull-ups, or even a Strict Pull-up, you will do the lightest band you can manage for 3 - 5 reps each set, with no kip whatsoever; make it hard.

MONDAY WORKOUT

Let's have some fun leading up to Memorial Day...

"Bradley"

10 Rounds For Time:

100m Run
10 Pull-ups
100m Run
10 Burpees
Rest 30 Seconds

**20 Minute Cut-off**

*We will have a few scaling options available. Also, if it rains, it will be "Rowing Bradley"... I'm sure all of you are crossing your fingers for downpours all day long. :-)

SUNDAY WORKOUT

50 Double Unders (100 Singles)
Immediately Followed by:

5 Rounds of:
5 Deadlifts (275/185)
10 Burpees


*Simple gameplan today guys. Scale the Deadlift weight so you can accomplish this workout quickly.

"DIRTY" THURSDAY

There's a 30th birthday at Hydro today. Shannon Lane... this WODs for you!!!

"Dirty Thirty"
30 Box Jumps (24"/20")
30 Jumping Pull-ups
30 Kettlebell Swings (53/35)
30 Walking Lunges
30 Knees2Elbows
30 Push Press, (45/35)
30 Good Mornings (45/35)
30 Wall Ball Shots (20#/14#)
30 Burpees
30 Double Unders

*We will scale where appropriate today, so you can complete the workout in a timely manner. Above all, have fun with this workout guys! :-)

SATURDAY WORKOUT... OPEN WOD 13.1!

CROSSFIT GAMES OPEN WOD 13.1!

We will run SIX HEATS from 9am until 11:30am... Make sure you arrive early to complete the warm up we have ON YOUR OWN (Should need about 10-15 Minutes) & go over all judging standards...

We will stay to the strict heat schedule listed below and those athletes registered for the Open who haven't done the WOD yet will have priority then athletes registered for the open who want to reattempt the WOD THEN those members who aren't doing the Open who want to do the WOD... We will go by first come, first serve & cap heats at 8-9 athletes at most since this WOD takes up quite a bit of space and equipment...

Any spectators and volunteers to help with judging and set up would be welcomed and GREATLY APPRECIATED! :)

Here is the WOD & scale options (Non-Games Athletes)

You have a time cap of 17 minutes to complete as many reps as following of the following:
40 Burpees (6" object touch for Open athletes & regular Burpees for non-Open athletes)
30 Snatches (45#/75#)(Any catch type is permitted, but bar must start from the floor)
30 Burpees
30 Snatches (75#/135#)
20 Burpees
30 Snatches (100#/165#)
10 Burpees
AMRAP Snatches (120#/210#)

SCALE OPTIONS:
Women - 33#/53#/83#/103#
Men - 65#/95#/135#/165#

POST YOUR TOTAL REPS TO www.games.crossfit.com IF YOURE AN OPEN ATHLETE OR POST YOUR SCORE TO COMMENTS IF YOU ARE A NON-OPEN ATHLETE

THURSDAY WORKOUT

For Time

10-9-8-7-6-5-4-3-2-1 Reps of:
Burpees
Kettlebell Swings (53/35)

Then immediately complete 50 Double Unders.

**12 Minute Cut-off**


*The scale for Double Unders, if you cannot do them, will be 100 Singles. Get this one done fast guys, and try not to break up your sets too much today. :-)

WEDNESDAY WORKOUT

5 Rounds For Time:

10 Wall Ball Shots (20/14)
20 Double Unders

Immediately followed by...

30 Toes2Bar
30 Burpees

**12 Minute Cut-off**

*Get as far as you can for this workout. It's a sprint, followed by another sprint, so try not breaking up your sets during the first section, but ONLY resting in between movements. Try not breaking up the second section more than 2 or 3 sets per movement. Go hard, go fast, and stick to good movement as closely as you can, for as long as you can.

WEDNESDAY

Work up to 80% of your 1RM Snatch.

Then...

Every Minute On the Minute for 15 Minutes:

1 Power Snatch @ 80%
4 Burpees

*Make sure you spend ample time on shoulder mobility, and hip mobility today. Welcome to 2013 CrossFit Hydro!!!

WEDNESDAY

If you are NOT competing in the Olympic Lifting Meet on Saturday, complete the following:

As many Burpees as possible in 5 minutes
Rest 2 minutes
As many Deadlifts as possible in 4 minutes (275/185)
Rest 1 minute
As many Double Unders as possible in 3 minutes (Singles are worth ¼ of a point)
Rest 1 minute
As many Muscle-ups as possible in 2 minutes
Rest 1 minute
As many Med Ball Sit-ups as possible in 1 minute (20/14)

*Your score is total reps completed. The Muscle-up scale will be 3 Pull-ups, and 3 Box Dips, per rep; you must do them in that order (3 Pull-ups then 3 Box Dips) going back and forth between them. For the Med Ball Sit-ups, the Med Ball must touch the floor while your shoulders are touching the floor, and the center of the Med Ball must get past your knees at the top of each rep.


If you ARE competing in the Olympic Lifting Meet on Saturday:

Snatch
Using 1 rep sets, work up to 90% of the weight you will use to open with at the Oly meet. Hit 90% for 2 single reps, then you’re done with Snatch.

Clean & Jerk
Using 1 rep sets, work up to 90% of the weight you will use to open with at the Oly meet. Hit 90% for 2 single reps, then you’re done with Clean & Jerk.

Then, a little conditioning…

As many Double Unders as possible in 3 minutes

*Can anyone get 200 Double Unders? :-)

THURSDAY

5 Rounds of:

In 2 minutes
Run 200m
As many Ring Dips OR Burpees as possible with any remaining time within the 2mins.

**BONUS ROUND**
Rest 1 minute after the 5 Rounds then:
1 minute of max Ball Slams (20/14)


*Ring Dips are worth 2 points, Burpees are worth 1 point, and Ball Slams during the Bonus Round are worth ½ a point. The scale for Ring Dips will be Ring Dips with a band, or Dips between two boxes. You may do any combination of Ring Dips, and Burpees, that you choose, just keep a running total.