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!!!

SUNDAY WORKOUT

Bring your LONG SOCKS or LONG PANTS today!!!

Power:

6 Rounds of:
1 Power Snatch every 2 minutes @ 90 - 95%

*Work up to 90 - 95% doing 1 - 2 reps at a time, keep it low volume. Every rep must be taken from the floor, and catching anywhere above a squat position is acceptable.


Then...


Max Reps in 2 Minutes of:
Double Unders
Max Reps in 2 Minutes of:
Rope Climbs (you may use your legs)
Max Reps in 2 Minutes of:
Toes2Bar

*We will run in heats of 5 - 6, in waterfall fashion. No rest between movements, so be smart about your transitions. If you cannot perform Double Unders, do Single Unders, but cut your score in half (every 2 singles is 1 double). If need be, you may perform Hanging Leg Raises for the Toes2Bar, BUT... perform the most difficult option you can, and stick with it for the whole 2 minutes.

SUNDAY WORKOUT

Power:
Power Snatch
6 sets of 2 @ 85% on 90 second clock
You must pull every rep from the floor, but will catch in a Power position (higher than a squat).


Then...


Pull-ups/Muscle-ups

3 Weighted Pull-ups
6 Strict Pull-ups (no weight)
9 Kipping Pull-ups
OR
5 Weighted Pull-ups (on the rings OR bar)
4 Strict Pull-ups (on the rings OR bar)
3 Muscle-ups
*You are going for max load on the weighted sets. Make your reps LEGIT, so next time you see weighted Pull-ups, you'll have a good idea of where you are. If you need to scale the reps to 2/4/8 or 4/3/2, then be smart about it and do what you can do. :-)

SUNDAY WORKOUT

Strength 10 - 12 Minutes:
Strict Press - 1 rep every 90 seconds, starting @ 70%. Work up to around 90%, moving up 5% at a time. Focus on positioning, and technique; your 1RM Retest is just around the corner, so don't get sloppy now!!!


Then...


Power:
Every Minute On the Minute for 8 Minutes
Power Snatch (every rep must be taken from the floor)
3  Reps @ 75%


Then...


A Quick Sprint For Time:
21 - 15 - 9 Reps of
Wall Ball Shots (20/14)
Sumo Deadlift High Pull (70/53 kettlebells)

**6 Minute Cut-off**

*The Catch - You must do your movements UNBROKEN. If you stop during your current set, you must start your rep count for THAT MOVEMENT ONLY back at ZERO for that round. For example: If you drop the Med Ball on your round of 15 Wall Ball Shots, you must start back at 0 Wall Balls in the round of 15. You can probably guess by reading it, but if you stop during a set, you will create additional work for yourself; be smart about resting ONLY between movements.

SUNDAY WORKOUT

Sunday Funday, come get your Press on!

Strength 10 Minutes:

Strict Press 

Warm-up Sets:

5 reps @ 50%

4 reps @ 65%

3 reps @ 75 - 80%

Work Set:

3 reps @ slightly heavier load than last Sunday

Power:

Every Minute On the Minute for 8 Minutes:

3 Power Snatch @ 70% - Drop every rep, and reset for each, instead of going unbroken.

Then...

Three Movement Chipperrrrr:

60 Calorie Row

45 Wall Ball Shots (20/14)

30 Toes2Bar

**8 Minute Cut-off**

**OPTIONS**

30#/20# Med Ball will only do 30 Wall Ball Shots

If needed, scale reps to 50/35/20, or even 45/30/15 so you can finish in less than 8 Minutes.

THURSDAY WORKOUT

Power 15 Minutes:
Power Snatch - Work up to a heavy single rep, but do not max out. No misses... Every rep is pulled from the floor.

Then...


"Isabel"

For time:
30 Snatches (135/95)

**8 Minute Cut-off**

*Scaling Options*
You may scale Up or Down, but you must use these options:
15 Reps @ 85%
20 Reps @ 80%
25 Reps @ 75%
30 Reps @ 70% (If 135/95 is heavier than 70% of your 1RM, use 70% if doing this option)

MONDAY WORKOUT

Power Work 15-20 Minutes:

3 Position Snatch @ 80% of 1RM Snatch (3 Total sets @ 80% on a 3:00 Clock)
Rep 1 - High Hang Squat Snatch
Rep 2 - Mid-Thigh Power Snatch
Rep 3 - Power Snatch From Floor

*Work up to 80%, and use 80% for your first set of 3. If it felt solid for all 3 reps, you may add weight. If you had difficulty completing the set, stay at 80%.


Then, let's get some more scores on those Record Boards!!!


"Karen"
For Time:
150 Wall Ball Shots (20/14)

**8 Minute Cut-off**

*Super fast cut-off today, so get as far as you can. Scale to a lighter Med Ball if necessary, but make it hard, and try to get further than you did last time we did this! 

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

MONDAY WORKOUT

Skill Work 10 - 15 Minutes

Pistol Progressions

Pistol to a box
Pistol with a 5# or 10# plate under your heel
Pistol on top of a box, with your leg down the side, or down the back of the box. Try to hit full depth, and come back up.


Then…


Open Workout 11.1

As Many Rounds As Possible in 10 Minutes:

30 Double Unders
15 Power Snatches (75/55)

*No Single Unders today, scale the Double Under reps to 20, or 15, if necessary. Keep the Power Snatch weight at 60 - 65% of your 1RM or 75/55, whichever is less.

SATURDAY WORKOUT

A little variation on the Snow Bowl Event #2. You will be doing this on your own, and a few of the movements will be different.

For Time:
5 Overhead Squats (95/63)
10 Front Squats (95/63)
15 Back Squats (95/63)
15 Toes2Bar
15 Wall Ball Shots to 11' for men/10' for ladies (20/14)
15 Wall Ball Shots to 10'/9' (20/14)
15 Toes2Bar

Unweighted Walking Lunges across the gym and back to your barbell
Load your barbell to 135/93

5 Power Snatches (135/93)
10 Clean & Jerks (135/93)

**15 Minute Cut-off**

SUNDAY WORKOUT

Skill/Strength-ish Work:

Box Pistol Squats
*Do smaller sets of 4 - 6 reps (2 - 3 per leg) with either a dumbbell, a kettlebell, or a plate. You will be using a box to Squat to today, so try to make them as perfect as possible, not letting your knee cave in, or letting your heel pop up off of the floor. Use a box height that's at parallel, or just below it, for your Pistol. If you can't do normal Pistols yet, use no weight or a very light load, and do them with a box that's lower than you would normally use... make it hard.


Then...


"Randy"
75 Power Snatches (75/55)

Some Options:

A) 60 Power Snatches (95/65)
B) 45 Power Snatches (115/75)
or
C) 30 Power Snatches (155/105) - We will assess who gets to choose this option, if they want to select it.
There will also be an option to scale the workout down if you require it.

**7 Minute Cut-off**

SUNDAY WORKOUT

Twisted EMOM Chipper:

50 Power Snatches (95/65)
100 Air Squats

*Every Minute On the Minute including the first minute, you will perform 5 Sit-ups. If you are in the middle of a Snatch, or an Air Squat, at the beginning of a new minute, you may complete the repetition, then proceed to accomplish your 5 Sit-ups. The Snatch must be a Power Snatch; ANY catch height above parallel is acceptable, as long as it's above parallel. Obviously, the faster you move, the less Sit-ups you will ultimately have to complete... :-)

**10 Minute Cut-off**

Snatch Scaling Options:
(75/55)
(65/45)
(55/35)

SATURDAY WORKOUT

The weather is getting warmer... you know what that means. :-)

4 Rounds For Time:

Run 200m
5 Power Snatch (95/65)
15 Push-ups

**10 Minute Cut-off**

*Scaling Options*
Snatch: 75/55, or 65/45, or 55/35
Push-ups: You may do these from your knees, if necessary.

MONDAY WORKOUT

Chipper For Time:

50 Wall Ball Shots (20/14)
40 Pull-ups
30 Power Snatches (95/65)
20 Weighted Burpees (45/25)

**15 Minute Cut-off**

*The Pull-ups are any style you prefer (Kipping, Butterfly, etc...). Every Snatch must be taken from the floor, and caught above parallel in a Power catch. Focus on technique, you will be fatigued, but that's the point. :-)

SUNDAY WORKOUT

Every Minute On The Minute For 12 Minutes:

5 Push-ups
3 Jumps Over Barbell
1 Power Snatch (185/115)


*Scale the Snatch weight accordingly, but make it challenging. Use around 85-90% of your best Snatch weight, at most.

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!!!

SUNDAY

Muscle Snatch
1-1-1
Power Snatch
2-2-2

Then, alternating between exercises, complete:

Weighted Sit-ups (20/14)
15-15-15-15
Ring Rows
10-10-10-10

Spend any additional time in rolling with the PVC tubes, or the lacrosse ball.

*The Muscle Snatch is done with no rebending of the legs to get under the bar. Really focus on technique, and only add weight if your technique is still solid at the previous weight. Go right into the Power Snatches, with only 1, or maybe 2, warmup sets between the Muscle, and the Power Snatch. Both sets of Snatch are progressive. Both the Weighted Sit-ups, and the Ring Rows are done as strict, and controlled, as possible. The Weighted Sit-ups will be done with a Medicine Ball held against the chest, right under the chin, and it must pass all the way between your knees at the top of each rep.