MONDAY WORKOUT

Power 15 Minutes:
Power Snatch - Every 60 seconds for 8 minutes, perform 2 Power Snatches @ 75 - 80%


Then...


Some Chipper Action For Time:

50 Sit-ups
40 Kettlebell Swings (70/53)
30 Chest2Bar Pull-ups
20 Box Jumps (30"/24")
10 Deficit Handstand Push-ups (45# Plate/25#Plate under hands)

**15 Minute Cut-off**

*Scale the reps to 50/30/20/10/5, or even 30/25/20/10/5 if needed. You should only be taking approximately 3 minutes per movement, so time management will be crucial today. You may kip for the Chest2Bar Pull-ups, and the Deficit Handstand Push-ups, but however you scale, challenge yourself!!!

WEDNESDAY WORKOUT

Strength:

Back Squat

2 x 2 @ 100%

5 minute clock per set

Warm Up Sets - Don't slack off on these, hit them all. This should take you around 15 minutes or so, to get all the way up to 100% 1RM.

60% x 5 reps

75% x 3 reps

85% x 2 reps

90% x 1 rep

95% x 1 rep

Then...

For Time:

30 Strict Chest2Bar Pull-ups

30 Strict Handstand Push-ups

30 Calorie Row

**12 Minute Cut-off**

*Use bands for your Pull-ups, if necessary, but make them as challenging as possible. If you're using bands, you shouldn't be able to get 10 - 15 for your first set... if you get that many, it was too easy. :-) Same goes for the Handstand Push-ups, make them as difficult for yourself as you can, while still being able to accomplish your reps. You may use AbMats, AbMats & plates, or boxes. 

SUNDAY WORKOUT

CrossFit Games Open Workout 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats

   14 chest-to-bar pull-ups

… follow the same pattern until you fail to complete both rounds in the allotted time.

THURSDAY WORKOUT

After a solid warmup, we will pair you up with another athlete, and you will each help count reps for the other, to simulate the Open. We are going to do another Open workout from last year, but we're changing the way the timing works… you'll see. :-)

CrossFit Games Open Workout 13.5

As Many Rounds As Possible in 4 Minutes of:

15 Thrusters (100/65)
15 Chest2Bar Pull-ups

**The Catch - For every round you complete, you will get an additional 60 seconds to get more work done. For example: When you get round 1 done, you will automatically get to keep working to the 5 Minute mark, and upon completing round 2 you will get until the 6 Minute mark to keep working… and you will continue in this fashion until you run out of time.
IF YOU GET 3 ROUNDS COMPLETED IN 4 MINUTES: You will automatically get 4 additional minutes to keep working; this is the same as it was last year in the Open.**

Try to get as closed to the prescribed workout as possible today, within reason.

SATURDAY WORKOUT

Skill Practice 5 - 10 Minutes:
Double Unders (If you're already skilled at Double Unders, meaning 50+, try TRIPLE Unders!)


Then…


As Many Rounds As Possible in 10 Minutes:

10 Strict Pull-ups (Strict Chest2Bar - only do 8 reps)
10 Each Arm Alternating Dumbbell Snatch @55/35 (Heavier Dumbbells - only do 8 reps each arm)
10 Each Leg Alternating Dumbbell Lunges, in place (Heavier DBs - 8 reps each leg)
10 Strict Handstand Push-ups (6"/3" deficit may kip)
10 Each Arm Alternating Dumbbell Hang Clean and Jerk (Heavier DBs - 8 reps each arm)

*If you hadn't picked up on it already, if you go with a heavier Dumbbell, your rep count goes down. Pick a weight that is challenging, but doable... make it tough.

THURSDAY WORKOUT

Triple Thursday guys. Come in and hit these three short little gassers… one after the other, of course. :-)

Workout #1

For Time:

60 Weighted Burpees (45# Plate/25# Plate)

**10 Minute Cut-off**

Workout #2

3 Rounds For Time:

20 Kettlebell Swings (70/53)

15 Chest2Bar Pull-ups

**10 Minute Cut-off**

Workout #3

For Time:

30 Dumbbell Snatch Alternating(70/100)<--we will select your weight for this.

**10 Minute Cut-off**

*** GAMES ATHLETES... WE WOULD LIKE YOU TO DO A 63#/95# (Use 60% of your best snatch max, if scaling) POWER SNATCH FOR WOD #3 FOR 45 REPS INSTEAD OF USING A DB... REALLY WORK ON UNBROKEN, EFFICIENT REPS...

*If you're scaling anything today, scale the weight FIRST. Only scale the reps if you absolutely cannot finish the workout. You should be able to finish each one of these in under the cut-off, if you scale properly. That way you will get a quick rest before starting the next workout. Come in… get sweaty!!!

SUNDAY WORKOUT

Strength/Skill Work 12 Minutes:
Split Jerk
2 - 2 - 2 - 2
*Take around 3 minutes per set. You must alternate which foot will be your front foot, with your dominant leg for one rep, and your weaker leg for one rep. Your weaker leg, and the fact that you will have to bring the weight back down on you for your second rep, will be the limiting factor on how much you put overhead today.


Then…


For Time:
Max Strict Chest2Bar Pull-ups
800m Run
Max Strict Pull-ups (chin-over)
400m Run
Max Chest2Bar Pull-ups (kip allowed)
200m Run
Max Pull-ups (chin-over/kip allowed)
200m Run

**15 Minute Cut-off**

*If classes are big, we will stagger heats… don't worry, you'll all get to run today. As long as you don't come off of the rig, you may continue whichever set of Pull-ups you're on until you let go, BUT… keep in mind, there is a cut-off; the longer you hang on the bar trying to get that last Pull-up, the faster you'll have to run to make sure you make it!!!

THURSDAY WORKOUT

Straight Through and Unbroken today folks… :-)


As Many Rounds As Possible in 20 Minutes:

2 Dumbbell Hang Snatches, Alternating (70/50)
3 Chest2Bar Pull-ups
4 Front Squats (A-135/93; B-115/83; C-95/63)
5 Handstand Push-ups
6 Walking Lunges, Alternating

**THE CATCH**
-You must perform all of your sets UNBROKEN for them to count-
If you drop the Dumbbell on rep 1, you will do both reps over. If you drop off of the rig on your Chest2Bar Pull-ups before finishing 3 legit reps, you will have to redo all 3, although you may keep attempting as long as you are on the rig, and don't drop off. Your chest MUST touch for all Pull-ups, even for those of you using a band. Any pausing on the Front Squats, and you must restart your set over, so NO standing with the bar in the racked position; when you Clean the bar into position, you can set your feet, but once you begin rep 1, you must continue to rep 4. There are 3 options for the Front Squats, and 3 options only, so choose accordingly (we will help you). You may kip on the Pull-ups, as well as your Handstand Push-ups. The Walking Lunges will be performed the same as the other movements… NO pausing. If you're going to catch your breath, you must do it in between sets. Come in for a burner today guys!!!

THURSDAY WORKOUT

As Many Rounds -and Reps- As Possible in 20 Minutes:

100 Squats (44#Bar/33#Bar)
80 Push-ups
60 Kettlebell Swings (53/35)
40 Chest2Bar Pull-ups
20 Box Jumps (30"/24")

*This workout is for total reps. If you complete all of the above, start back at the Squats, and go through the movements again, and again, if necessary. The Squats may be accomplished however you wish - Back Squat, Front Squat, Overhead Squat, Zercher Squat... etc., or any combination. Come in and get sweaty!!!

WEDNESDAY WORKOUT

Justin would like all of you who couldn't make it out to the Granite Games over the last weekend, to experience part of it for yourself. If you made it in for Open Gym on Tuesday, you may have gotten a little taste already... here's another helping. :-)

Granite Games Final... kind of

Complete All Of The Following For Time:

500m Row
then...

21 - 15 - 9 Reps of:
Chest2Bar Pull-ups
Wall Ball Shots (20/14)
then...

15 - 12 - 9 Reps of:
Ground2Overhead (115/85)
Pistols (total)
then...

12 - 9 - 6 Reps of:
Burpee Box Jumps (24"/20")
Toes2Bar

**20 Minute Cut-off**

*There are a lot of movements today, so come with a plan for where you need to scale, and we will help you accordingly. If you cannot do Pistols, you will do Lunges, but you will do 1 Lunge EACH LEG per rep; if you are doing Pistols, it will be just total Pistols. Your Ground2Overhead may be Clean & Jerk, or Snatch. Whichever you prefer is acceptable for Ground2Overhead, as well as mix and match, as long as your rep count is met. This isn't exactly the final workout the athletes at the Granite Games had to do, but close enough for you to get a good idea of how hard their final workout was, after competing all weekend.

SATURDAY WORKOUT

Something we've went over before, but today during our skill session we will focus on pulling hard, but efficiently, to get the most distance out of each pull on the Rower.

Skill 10 - 15mins (depends on class size)
Rowing Technique
Hard pulls, and smooth recovery (minimal "chain slap")


Then, in heats of 7-ish (weird, we have 7 Rowers):


3 Rounds, Each For MAX DISTANCE on the Rower:

13 Pull-ups (Scale UP to C2B if you are able)
14 Overhead Walking Lunges (45#/25#)
15 Pulls ONLY for MAX DISTANCE on Rower
Rest Until Reasonably Recovered (3 - 5 Minutes)

*The catch... If at any time you are caught slacking on your Pull-ups or Lunges, you will be called out, and you will start the reps for THAT MOVEMENT over for that round, starting at 1 again. You must keep moving straight on through to the Row, and then pull hard for 15 total pulls. Let the Rower spin down after your last pull, and see how far you get in 15 Pulls. Each round will be scored separately. Make your Pull-ups difficult, but doable, and the same goes for your OH Lunges. Push yourselves today.

SUNDAY WORKOUT

We're going to have the a/c on today folks, since it's supposed to be pretty toasty outside. Also, try to get here a few minutes early to work on anything that feels tight, or needs extra attention.

"Rowlen"

3 Rounds For Time:

Row 500m

21 Kettlebell Swings (53/35)

12 Pull-ups

**12 Minute Cut-off**

*Scale as necessary for the KB Swings, and the Pull-ups, so you can try to finish within the cut-off time. If you can, scale UP to 70# or 53# on the KB Swings, and Chest2Bar Pull-ups, IF you can. :-)

MONDAY WORKOUT

Every Minute On The Minute for 10 Minutes:

2 Deadlifts @ ~70%

*You will be fast and efficient with these, but you are not allowed to use any excessive bouncing off of the floor; you must reset for each rep. No, it's not super heavy, and it shouldn't be; your strength will go up without needing to max out every time you load up for Deadlift. Today we are working on generating some power, using speed, but still striving for excellent technique.

Then...

As Many Rounds As Possible in 10 Minutes of:

5 Chest2Bar Pull-ups

10 Hand Release Push-ups

15 Air Squats

*There will be NO Butterfly Kipping allowed for today's workout. :-) Your goal should be to try and get around 7 - 10 Rounds, or possibly more, so scale as needed. We would ideally like to see everyone get a minimum of 5 or 6 Rounds, scaled properly. 

WEDNESDAY WORKOUT

15 Minutes:
Strict Press
5 - 5 - 5 @ 85%

10 Minutes:
Deadlift
1 set of 5 Reps @ 80%

*You will have 10 Minutes to work up to 80% AND to get your 5 Reps done. You may not bounce, or touch-and-go, you must reset for every single rep in your set of 5.

Then...

3 Rounds For Time & Reps:

350m Shuttle Run (dumpster & back 2 times)
MAX Strict Chest2Bar Pull-ups

**8 Minute Cut-off**

*Your score will be your time, as well as your Pull-ups. If you must use a band for the Pull-ups, make it a band where you will be able to get at least 5 - 6 Pull-ups per round, but make it tough; don't select a band where you get more than 10 - 12 Pull-ups per round. Don't go easy on the Shuttle Runs, sprint it out.

SUNDAY WORKOUT

In Teams of 3

Team Buy In = 30 Sit-ups Each (done at the same time)

9 Rounds For Time Alternating Team Members:

5 Chest2Bar Pull-ups
10 KB Swings (70/53)
200m Row

Team Out = 30 Sit-ups Each (done at the same time)

*Time stops when the last member finishes their last Sit-up. Use as little band assistance as possible for the Chest2Bar Pull-ups. Use the heaviest weight possible for your KB Swings, but make sure they're doable. Row fast... :-)

THURSDAY WORKOUT

2 Rounds For Time:

100m Row
10 KB Snatch (5ea, alternating @ 53/35)
25 Weighted Burpees (45/25)
100m Row
10 Turkish Get-ups (5ea, alternating @ 53/35)
25 Chest2Bar Pull-ups
100m Row
10 KB Cleans (5ea, alternating @ 53/35)
25 Box Jump Overs (30"/24")
100m Row
10 Turkish Get-ups (5ea, alternating @ 53/35)
25 Toes2Bar


*Obviously, we will scale where appropriate. Being as we only have 5 Rowers, it will be first come, first served, for the Row, but it's only 100m at a time, so you won't have to wait long, if at all. For the Turkish Get-ups, you must come back to the ground for each rep to count. Scaling up to 70/53 may be an option for a few of you, but we will individualize for each athlete. Two Rounds and done guys, how bad could it be? :-)

GAMES GROUP FOR SUNDAY

Perform the following consecutively as fast as possible:

1 Round of "Rowlen"...

500m Row

21 KB Swings (55#/70#) OR 12 @ 88#

12 CTB Pull Ups

Then 1 Round of Full Squat "Grace"

10 Reps of Full Squat Clean & Overhead (135#/95#)

Then 1 Round of "Annie"

50 DUs 

50 Sit Ups

Then finish with 1 Round of "Diane"

21 Deadlifts (155#/225#)

21 HSPUs

No time cutoff

POST TOTAL TIME TO COMMENTS

THURSDAY WORKOUT

Time for a little more volume...

50 Wall Ball (14#/20#)
3 Strict CHEST 2 BAR Pull Ups (Women) / 5 Strict CHEST 2 BAR Pull Ups (Men)
25 Box Jumps (24"/30")(Must stand on the box fully extended)
3 Strict CTB Pull Ups (W) / 5 Strict CTB Pull Ups (M)
50 AbMat BUTTERFLY Sit Ups (Must TOUCH TOES Each Rep)
3 Strict CTB Pull Ups (W) / 5 Strict CTB Pull Ups (M)
25 Overhead Walking Lunges (35#/55#)(Start Weak Leg First)
3 Strict CTB Pull Ups (W) / 5 Strict CTB Pull Ups (M)
50 KB Swings (35#/53#)(If you break these reps ups it's 3 Burpees for each break as a penalty)
3 Strict CTB Pull Ups (W) / 5 Strict CTB Pull Ups (M)
25 Calories On The Rower (Damper MUST BE On 10)

(20 Minute Cutoff)

We will run heats of 5 athletes with a stagger time of 5 minutes for this one...

Some more specifics...
All pull ups must be strict with NO KIP & try as hard as possible to keep chest to bar the whole way... Use a band to get you there, if needed, but if you absolutely can not touch the bar scale to just chin above bar...

The lunges involve holding BOTH a 25#&10# plate for ladies & 45#&10# plate for guys...

For the swings... Since the weight is relatively light (scale down to 35#/26#, if you need to keep try to go unbroken) if you put the KB down you must do a 3 Burpee penalty each time you stop swinging...

POST ANY SCALING & TOTAL TIME TO COMMENTS