Skill/Power 15 Minutes:
Push Jerk - You will have only the 15 minutes to quickly work up to a heavy load for 2 reps. You must Push Jerk for both reps, so NO Split Jerk... push yourself under the bar! If your technique is solid move the weight up, if it's looking sketchy, or more like a Push Press, work on pressing YOU down for your re-dip and lockout, instead of pressing the bar up.
Then...
As Many Rounds As Possible in 10 Minutes:
30 Toes2Bar
15 Back Squats (155/105)
**Scaling Options**
Toes2Bar - scale to Knees2Armpits, or Hanging Leg Raises; It should be HARD for you.
Back Squats - 135/95 ; 115/75 ; 95/65 --- The bar MUST be Cleaned from the floor, and should be challenging, but not impossible.
The goal for this workout is to try to get close to your 3rd round, or into your 3rd round, if possible.
"Forging Elite Fitness In Midtown Omaha"
Showing posts with label Toes2Bar. Show all posts
Showing posts with label Toes2Bar. Show all posts
2014-11-19
2014-11-02
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.
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.
2014-10-24
FRIDAY WORKOUT
Don't forget - YOGA, only $10 at 6:30pm guys and gals.
Power 25 - 30 Minutes:
Rep 1: Hang Squat Clean
...wait ~10 seconds
Rep 2: Full Squat Clean
*Start at 70%, and work your way up to possibly setting a new PR. Slowly move up in weight, increasing around 5% each set. It is not mandatory to go for a new best today, just use these sets to work your technique, and only go for it if everything feels solid. You must drop the barbell between every rep.
Then...
Not For Time:
50 Total Strict Toes2Bar (no kip; scale to Leg Raises if need be, but make it HARD)
50 Total Ring Rows (get as parallel to the floor as possible)
*You may break up these movements however you like, just shooting for 50 total reps of each movement.
Power 25 - 30 Minutes:
Rep 1: Hang Squat Clean
...wait ~10 seconds
Rep 2: Full Squat Clean
*Start at 70%, and work your way up to possibly setting a new PR. Slowly move up in weight, increasing around 5% each set. It is not mandatory to go for a new best today, just use these sets to work your technique, and only go for it if everything feels solid. You must drop the barbell between every rep.
Then...
Not For Time:
50 Total Strict Toes2Bar (no kip; scale to Leg Raises if need be, but make it HARD)
50 Total Ring Rows (get as parallel to the floor as possible)
*You may break up these movements however you like, just shooting for 50 total reps of each movement.
2014-10-09
THURSDAY WORKOUT
Good Ol' Tabata today. If you don't know Tabata, you will. First, some practice on Rowing and Double Unders.
Skill Work 10 - 15 Minutes:
Row Technique - Pacing, Damper Settings, and Positioning for Pulling (think: Core to Extremity)
Double Unders - Rhythm, NOT excessively pulling your feet up behind you, Hand Positioning for Rotation (think: Small Circles are faster than Big Circles)
Then...
Tabata Mixerrrrr!!!
8 Rounds of each (4 Minutes each), completing all rounds of each movement, before moving on to the next. For larger classes, we will run heats, starting later heats a round behind (approx. 30 secs).
1 Round is 20secs of work & 10secs of rest
Row For Calories
Goblet Lunges (53/35)
Toes2Bar
Double Unders
*Today, your score will be your TOTAL for each movement, so just keep a running total on each one. You will have four different scores today. The Goblet Lunges will NOT be Walking Lunges, you will Lunge FORWARD, and return to your starting position, while holding a Kettlebell. Holding the Kettlebell will be similar to a Goblet Squat, except... it's a Lunge today. :-) If you cannot complete Toes2Bar, you perform the most difficult version of a Hanging Leg Raise you are capable of. If you must perform Single Unders, instead of Doubles, every 2 Single Unders will count for 1 Double Under. Your 10 seconds of rest, after the last round of the movement you just completed, will be your ONLY transition time to get to the next movement, so move fast!
Skill Work 10 - 15 Minutes:
Row Technique - Pacing, Damper Settings, and Positioning for Pulling (think: Core to Extremity)
Double Unders - Rhythm, NOT excessively pulling your feet up behind you, Hand Positioning for Rotation (think: Small Circles are faster than Big Circles)
Then...
Tabata Mixerrrrr!!!
8 Rounds of each (4 Minutes each), completing all rounds of each movement, before moving on to the next. For larger classes, we will run heats, starting later heats a round behind (approx. 30 secs).
1 Round is 20secs of work & 10secs of rest
Row For Calories
Goblet Lunges (53/35)
Toes2Bar
Double Unders
*Today, your score will be your TOTAL for each movement, so just keep a running total on each one. You will have four different scores today. The Goblet Lunges will NOT be Walking Lunges, you will Lunge FORWARD, and return to your starting position, while holding a Kettlebell. Holding the Kettlebell will be similar to a Goblet Squat, except... it's a Lunge today. :-) If you cannot complete Toes2Bar, you perform the most difficult version of a Hanging Leg Raise you are capable of. If you must perform Single Unders, instead of Doubles, every 2 Single Unders will count for 1 Double Under. Your 10 seconds of rest, after the last round of the movement you just completed, will be your ONLY transition time to get to the next movement, so move fast!
2014-09-26
FRIDAY WORKOUT
Skill Work 15 Minutes Total:
Tall Snatch 5 Minutes - Quickly work up to a moderate - heavy 1 rep, using NO hip drive, but catching in a full squat.
High Hang Squat Snatch - Beginning at the load you finished your 5 Minutes of Tall Snatch, work up to a heavy 1 rep, only using a 2 inch dip, and keeping your chest completely upright.
Then...
3 Rounds For Time:
5 Full Squat Snatch (135/95)
10 Strict Toes2Bar
20 Calorie Row (Damper on 5)
**12 Minute Cut-off**
*Use no more than 65 - 70% of your 1RM Full Squat Snatch for the workout. Toes2Bar must be as strict as you can make them, with no kip at all. If you cannot perform Strict Toes2Bar, you may scale to Strict Knees2Armpits, or Hanging Leg Raises, BUT... if you must scale, you have to drop from the bar EVERY rep to reset (this isn't as slow as it sounds, just don't take a "rest break" every rep). For the Row: Yes, the damper must be on 5... :-)
Tall Snatch 5 Minutes - Quickly work up to a moderate - heavy 1 rep, using NO hip drive, but catching in a full squat.
High Hang Squat Snatch - Beginning at the load you finished your 5 Minutes of Tall Snatch, work up to a heavy 1 rep, only using a 2 inch dip, and keeping your chest completely upright.
Then...
3 Rounds For Time:
5 Full Squat Snatch (135/95)
10 Strict Toes2Bar
20 Calorie Row (Damper on 5)
**12 Minute Cut-off**
*Use no more than 65 - 70% of your 1RM Full Squat Snatch for the workout. Toes2Bar must be as strict as you can make them, with no kip at all. If you cannot perform Strict Toes2Bar, you may scale to Strict Knees2Armpits, or Hanging Leg Raises, BUT... if you must scale, you have to drop from the bar EVERY rep to reset (this isn't as slow as it sounds, just don't take a "rest break" every rep). For the Row: Yes, the damper must be on 5... :-)
2014-09-21
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.
2014-09-10
WEDNESDAY WORKOUT
Strength:
Press - Spend 5 - 7 minutes for warm-up sets, then move into your work sets. For your work sets, START with the weight you finished with last week. You can adjust the weight up or down a smidge (ha!... smidge) depending on how your shoulders are feeling.
Warm-up Sets:
5 reps @ 50%
Work Sets: 3 - 3 - 3 - 3 - 3 on 2:00 clock per set @ weight you completed last week's last set
Then...
Deadlift - Still NO switch grip this week. Warm-up sets should only take a few minutes, and you should only need maybe 2 sets to get to your first work set, if that.
Work Sets: Should only take 12 minutes for work sets (3mins per set)
Then...
Not For Time - just get the reps done... :-)
2 Times Through:
10 Strict Toes2Bar (no kip whatsoever)
15 Ring Rows (make them hard!)
**5 Minutes to Complete**
Press - Spend 5 - 7 minutes for warm-up sets, then move into your work sets. For your work sets, START with the weight you finished with last week. You can adjust the weight up or down a smidge (ha!... smidge) depending on how your shoulders are feeling.
Warm-up Sets:
5 reps @ 50%
3 reps @ 65%
2 reps @ 75%
Work Sets: 3 - 3 - 3 - 3 - 3 on 2:00 clock per set @ weight you completed last week's last set
Then...
Deadlift - Still NO switch grip this week. Warm-up sets should only take a few minutes, and you should only need maybe 2 sets to get to your first work set, if that.
Work Sets: Should only take 12 minutes for work sets (3mins per set)
10 reps @ 55% (unbroken, if possible)
8 reps @ 65% (unbroken if possible)
6 reps @ 73%
4 reps @ 83%
Then...
Not For Time - just get the reps done... :-)
2 Times Through:
10 Strict Toes2Bar (no kip whatsoever)
15 Ring Rows (make them hard!)
**5 Minutes to Complete**
2014-08-11
MONDAY WORKOUT
A little heavy Deadlifting to start the week off right!
5 Rounds For Time:
5 Deadlifts (315/205)
10 Toes2Bar
20 Jumps Over Barbell
**10 Minute Cut-off**
Then...
5 minute casual Row/Bike
5 minute (at least) mobility session - Hit your hamstrings, glutes, back, and anything else, specific to you, that you feel needs attention.
5 Rounds For Time:
5 Deadlifts (315/205)
10 Toes2Bar
20 Jumps Over Barbell
**10 Minute Cut-off**
Then...
5 minute casual Row/Bike
5 minute (at least) mobility session - Hit your hamstrings, glutes, back, and anything else, specific to you, that you feel needs attention.
2014-07-17
THURSDAY WORKOUT
Gymnastics Volume 15 Minutes:
Ring Dips - 5 sets of 10, you may kip or use bands if necessary, but get proper depth as well as a straight arm at the top.
Then...
For Time:
50 Double Unders
25 Toes2Bar
40 Double Unders
20 Toes2Bar
30 Double Unders
15 Toes2Bar
20 Double Unders
10 Toes2Bar
10 Double Unders
5 Toes2Bar
**15 Minute Cut-off**
*If you must do Single Unders, double the rep count (100-80-60...etc). Select the hardest hanging leg raise option you can accomplish (Toes2Bar, Knees2Armpit, Knees2Chest, Leg Raise), and scale reps before scaling to pick an easier option. Make.It.Hard. If you know you can successfully do Knees2Armpit, but it will get tough... do them anyway, and scale your reps back. Maybe you can only do 15 - 12 - 9 - 6 - 3 for your Leg Raise option, so what... pick a hard option! :-)
Ring Dips - 5 sets of 10, you may kip or use bands if necessary, but get proper depth as well as a straight arm at the top.
Then...
For Time:
50 Double Unders
25 Toes2Bar
40 Double Unders
20 Toes2Bar
30 Double Unders
15 Toes2Bar
20 Double Unders
10 Toes2Bar
10 Double Unders
5 Toes2Bar
**15 Minute Cut-off**
*If you must do Single Unders, double the rep count (100-80-60...etc). Select the hardest hanging leg raise option you can accomplish (Toes2Bar, Knees2Armpit, Knees2Chest, Leg Raise), and scale reps before scaling to pick an easier option. Make.It.Hard. If you know you can successfully do Knees2Armpit, but it will get tough... do them anyway, and scale your reps back. Maybe you can only do 15 - 12 - 9 - 6 - 3 for your Leg Raise option, so what... pick a hard option! :-)
2014-06-28
SATURDAY WORKOUT
Gymnastic Skill Work 10 Minutes:
Pistols - 3 sets of 10 (5 each leg)
You may use boxes, plates, and bands, but make it harder than the last time you did them. Take away some of the assistance, so you can keep progressing towards getting them unassisted.
In Teams of 2 - 3 people
5 Toes2Bar
Walking Lunges (from the Rig to the Wall)
5 No-Squat Wall Ball Shots (20/14)
**The Catch - Every minute on the minute EVERYONE must perform 3 Burpees, including the first minute.**
*You will complete an entire round before your partner goes, and only one of you will work at a time (except for Burpees... everyone does them together... One.Big.Burpee.Family.) If you have trouble with Toes2Bar, hanging leg raises will be accepted today, but stick with the same height for your knees for the entire workout. You will determine how many Lunges you do, you must start at the Rig, and make it over to the wall... so, bigger steps = less steps, but it will be up to you.
2014-06-16
MONDAY WORKOUT
Power Work 15-20 Minutes:
2 Position Clean @ 70 - 75% of 1RM Clean (5 Total sets on a 2:00 Clock)
Rep 1 - Mid-Thigh Hang Power Clean
Rep 1 - Power Clean From Floor
*Work up to 70%, and use 70% for your first set. If it felt solid for both reps, you may add weight. If you had difficulty completing the set, stay at 70%.
Then...
4 Rounds For Time:
10 Toes2Bar
10 Burpees
**8 Minute Cut-off**
Finish the day with 50 Ring Rows... not for time, just get them in.
2 Position Clean @ 70 - 75% of 1RM Clean (5 Total sets on a 2:00 Clock)
Rep 1 - Mid-Thigh Hang Power Clean
Rep 1 - Power Clean From Floor
*Work up to 70%, and use 70% for your first set. If it felt solid for both reps, you may add weight. If you had difficulty completing the set, stay at 70%.
Then...
4 Rounds For Time:
10 Toes2Bar
10 Burpees
**8 Minute Cut-off**
Finish the day with 50 Ring Rows... not for time, just get them in.
2014-05-18
SUNDAY WORKOUT
Gymnastics:
Every Minute On the Minute for 6 Minutes:
2-6 Strict Handstand Push-ups OR Toes2Bar
*Pick a number you have completed before, or go up by 1 rep every round from the last time we did this. Your goal should be: No misses, and superior technique.
Power - 20 Minutes:
2 Positions on the Snatch today.
Rep 1: Full Squat Snatch
Rep 2: Hang Squat Snatch
*Work up to the heaviest load you can manage to knock out both reps with. Keep in mind, you will most likely be limited by your second rep, so be smart about your loads.
Conditioning:
As Many Rounds As Possible in 5 Minutes:
15 Shoulder2Overhead (45/35)
Shuttle Run to "Blue Pole" & Back (halfway to the dumpster&back)
*The Shoulder2Overhead can be Press, Push Press, Push Jerk, or any combo you want to throw in, just get the reps done… then run!!! :-)
Every Minute On the Minute for 6 Minutes:
2-6 Strict Handstand Push-ups OR Toes2Bar
*Pick a number you have completed before, or go up by 1 rep every round from the last time we did this. Your goal should be: No misses, and superior technique.
Power - 20 Minutes:
2 Positions on the Snatch today.
Rep 1: Full Squat Snatch
Rep 2: Hang Squat Snatch
*Work up to the heaviest load you can manage to knock out both reps with. Keep in mind, you will most likely be limited by your second rep, so be smart about your loads.
Conditioning:
As Many Rounds As Possible in 5 Minutes:
15 Shoulder2Overhead (45/35)
Shuttle Run to "Blue Pole" & Back (halfway to the dumpster&back)
*The Shoulder2Overhead can be Press, Push Press, Push Jerk, or any combo you want to throw in, just get the reps done… then run!!! :-)
2014-05-17
SATURDAY WORKOUT
8 Minutes ONLY:
Find your Max Height Box Jump
Then, more fun with the Regionals WoDs.
2014 Team Event 7… mostly…
Male/Female (if possible) pairs move through stations of:
500m Row while partner completes 125 Double Unders (each person does both)
50 Deadlifts, partner holds barbell at the waist (275 / 185 lb.)50 Toes2Bar
**21 Minute Cut-off**
*Scale your reps appropriately today, this workout will beat up your grip pretty bad, and we want you to finish. Remember, the people starting behind you are going to be going hard too, and you don't want them to catch you… do you? :-) For the Deadlifts, partners must alternate after every 5 successful reps, with one person performing Deadlifts while the other remains locked out at the top of the Deadlift. Partners may NOT alternate until one person performs 5 reps. You must also alternate every 5 reps on the Toes2Bar, BUT… you do NOT need to hang from the bar while your partner performs them, we are keeping safety in mind for these today (when you make it to Regionals, then you can hang from the rig… ha!). You may perform 250 Singles if you don't have Double Unders, and you can scale the reps/weight to something manageable, but challenging. We will perform this workout in a waterfall fashion, with teams of 2 going every 5 - 7ish minutes at each station, so again, make sure you get help scaling your workout so you don't get stuck at one movement.
Find your Max Height Box Jump
Then, more fun with the Regionals WoDs.
2014 Team Event 7… mostly…
Male/Female (if possible) pairs move through stations of:
500m Row while partner completes 125 Double Unders (each person does both)
50 Deadlifts, partner holds barbell at the waist (275 / 185 lb.)50 Toes2Bar
**21 Minute Cut-off**
*Scale your reps appropriately today, this workout will beat up your grip pretty bad, and we want you to finish. Remember, the people starting behind you are going to be going hard too, and you don't want them to catch you… do you? :-) For the Deadlifts, partners must alternate after every 5 successful reps, with one person performing Deadlifts while the other remains locked out at the top of the Deadlift. Partners may NOT alternate until one person performs 5 reps. You must also alternate every 5 reps on the Toes2Bar, BUT… you do NOT need to hang from the bar while your partner performs them, we are keeping safety in mind for these today (when you make it to Regionals, then you can hang from the rig… ha!). You may perform 250 Singles if you don't have Double Unders, and you can scale the reps/weight to something manageable, but challenging. We will perform this workout in a waterfall fashion, with teams of 2 going every 5 - 7ish minutes at each station, so again, make sure you get help scaling your workout so you don't get stuck at one movement.
2014-05-04
SUNDAY WORKOUT
This first part will look similar to last week.
Skill Work
Every Minute On the Minute for 6 Minutes:
Strict Pull-ups
OR
Toes2Bar - Go 1 rep higher per minute than you did last week, OR stay at the same number if you almost didn't get your last round, because we are adding 1 minute.
20 Minutes to find:
1RM FULL SQUAT Snatch
Then…
Quick Tabata Mash-up
8 Total Rounds (4 each movement)
Row - Total Meters Rowed
Box Jumps (24/20) - Total Completed Jumps
*You must alternate movements every round, and switch in and out of the Rower every other round, so move quick!!!
Skill Work
Every Minute On the Minute for 6 Minutes:
Strict Pull-ups
OR
Toes2Bar - Go 1 rep higher per minute than you did last week, OR stay at the same number if you almost didn't get your last round, because we are adding 1 minute.
20 Minutes to find:
1RM FULL SQUAT Snatch
Then…
Quick Tabata Mash-up
8 Total Rounds (4 each movement)
Row - Total Meters Rowed
Box Jumps (24/20) - Total Completed Jumps
*You must alternate movements every round, and switch in and out of the Rower every other round, so move quick!!!
2014-04-07
MONDAY WORKOUT
Gymnastics Skills 10 Minutes:
Pistols - work on technique, not volume. Use a box, a plate under your heel, or hold a plate in front of you… do what you need to do to work on these, but whatever scaling you did the last time you did pistols, do LESS scaling this time. Make it harder! Do several small sets of 4 - 6 reps.
15 Minutes ONLY:
Full Squat Clean 1RM
*You only get the 15 Minutes, so work up quickly. Try to establish a new 1RM.
Then…
3 Rounds of:
50 Double Unders
30 Ball Slams (20/14)
10 Toes2Bar
**10 Minute Cut-off**
*You can do Single Unders as a scale, but you must double the reps to 100 each round.
Pistols - work on technique, not volume. Use a box, a plate under your heel, or hold a plate in front of you… do what you need to do to work on these, but whatever scaling you did the last time you did pistols, do LESS scaling this time. Make it harder! Do several small sets of 4 - 6 reps.
15 Minutes ONLY:
Full Squat Clean 1RM
*You only get the 15 Minutes, so work up quickly. Try to establish a new 1RM.
Then…
3 Rounds of:
50 Double Unders
30 Ball Slams (20/14)
10 Toes2Bar
**10 Minute Cut-off**
*You can do Single Unders as a scale, but you must double the reps to 100 each round.
2014-03-23
SUNDAY WORKOUT
CrossFit Games Open Workout 14.4
As Many Rounds and Reps As Possible in 14 Minutes:
60 Calories on the Rower
50 Toes2Bar
40 Wall Ball Shots (20/14)
30 Cleans (135/95)
20 Muscle Ups
*We will have scaling options available if you need them. Your goal should be to get as far as you can into this workout, going as close to prescribed as possible. Come in and give 14.4 a try!!!
As Many Rounds and Reps As Possible in 14 Minutes:
60 Calories on the Rower
50 Toes2Bar
40 Wall Ball Shots (20/14)
30 Cleans (135/95)
20 Muscle Ups
*We will have scaling options available if you need them. Your goal should be to get as far as you can into this workout, going as close to prescribed as possible. Come in and give 14.4 a try!!!
2014-03-12
WEDNESDAY WORKOUT
Bring or wear LONG SOCKS today!!!
Skill Work - 20 Minutes
There will be 3 different skills for you to rotate through today:
Handstands/Handstand Push-ups
Toes2Bar - trying to get consecutive reps
Rope Climbs
Then…
Deadlift 10 - 15 Minutes
10 Rep Touch & Go Deadlift - work up to your workload, getting to your work weight quickly
Games Athletes - use 60% of 1RM
Non-Games Athletes - use 70 - 75% 1RM
Stability Work - 5 Minutes
Skill Work - 20 Minutes
There will be 3 different skills for you to rotate through today:
Handstands/Handstand Push-ups
Toes2Bar - trying to get consecutive reps
Rope Climbs
Then…
Deadlift 10 - 15 Minutes
10 Rep Touch & Go Deadlift - work up to your workload, getting to your work weight quickly
Games Athletes - use 60% of 1RM
Non-Games Athletes - use 70 - 75% 1RM
Stability Work - 5 Minutes
2014-02-26
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. :-)
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. :-)
2014-02-24
MONDAY WORKOUT
Skill Work 10 Minutes ONLY:
Double Unders: LOW volume work on these. Don't do more than 5 - 10 at a time, if you are already proficient at Double Unders. If you are still working on them, spend your time working on rhythm, keeping your hands from coming out and back,
Then…
As Many Rounds As Possible in 20 Minutes:
30 Med Ball Slams (20/14)
20 Sit-ups
10 Calorie Row OR Bike
**Options For Reducing Your Reps**
Med Ball Slam Reps Per Round:
20 Reps (25#men/20#women) OR 10 Reps (35#men/25#women) OR 5 Reps (50#men/35#women)
We have a limited number of Slam Balls at the moment, so it will be first come, first served, for getting your pick if you'd like to use a heavier ball to reduce your reps. Come with a plan.
Sit-up Options For Reps Per Round:
10 Toes2Bar OR 5 STRICT Toes2Bar
If you select either of the Toes2Bar options, you will have to do LEGIT Toes2Bar; no Leg Raises, or Knees2Elbows, etc…
Bike and Rower
No scaling reps for these two… however, these will also be first come, first served, so if you want to do your Calories on a bike, HAVE A PLAN and let one of the coaches know which you prefer.
*Games Athletes - Go at about 70 - 80% for this workout; get sweaty, but don't go all out.
*Non-Games Athletes - Go All Out… ha! :-)
Double Unders: LOW volume work on these. Don't do more than 5 - 10 at a time, if you are already proficient at Double Unders. If you are still working on them, spend your time working on rhythm, keeping your hands from coming out and back,
Then…
As Many Rounds As Possible in 20 Minutes:
30 Med Ball Slams (20/14)
20 Sit-ups
10 Calorie Row OR Bike
**Options For Reducing Your Reps**
Med Ball Slam Reps Per Round:
20 Reps (25#men/20#women) OR 10 Reps (35#men/25#women) OR 5 Reps (50#men/35#women)
We have a limited number of Slam Balls at the moment, so it will be first come, first served, for getting your pick if you'd like to use a heavier ball to reduce your reps. Come with a plan.
Sit-up Options For Reps Per Round:
10 Toes2Bar OR 5 STRICT Toes2Bar
If you select either of the Toes2Bar options, you will have to do LEGIT Toes2Bar; no Leg Raises, or Knees2Elbows, etc…
Bike and Rower
No scaling reps for these two… however, these will also be first come, first served, so if you want to do your Calories on a bike, HAVE A PLAN and let one of the coaches know which you prefer.
*Games Athletes - Go at about 70 - 80% for this workout; get sweaty, but don't go all out.
*Non-Games Athletes - Go All Out… ha! :-)
2014-02-09
SUNDAY WORKOUT
Skill Work 5 - 10 Minutes:
Pistols - If you're already proficient at Pistols, practice them while focusing on your transition from one leg to the other, and trying to keep your heel planted. If you aren't amazing at Pistols just yet, focus on technique by squatting to a box, or using plates under your heels. We will help you determine how to make it challenging enough so you can progress further than you have before.
Then…
CrossFit Games Open Workout 13.4
Get As Far As Possible in 7 Minutes:
3 Clean & Jerks (135/95)
3 Toes2Bar
6 Clean & Jerks (135/95)
6 Toes2Bar
9 Clean & Jerks (135/95)
9 Toes2Bar
… Progress in this fashion, adding 3 reps to each movement every round, until 7 Minutes is up. Every rep will count towards your final score.
*Try to go RX'd on the weight, and do LEGIT Toes2Bar today, if possible. If you absolutely need to scale, we will assist you in selecting what you will need to do, BUT… scale the reps down first. Something like 2-4-6-8… or even 1-2-3-4… if you have to, but get as close to RX'd as possible, without getting dangerous.
Pistols - If you're already proficient at Pistols, practice them while focusing on your transition from one leg to the other, and trying to keep your heel planted. If you aren't amazing at Pistols just yet, focus on technique by squatting to a box, or using plates under your heels. We will help you determine how to make it challenging enough so you can progress further than you have before.
Then…
CrossFit Games Open Workout 13.4
Get As Far As Possible in 7 Minutes:
3 Clean & Jerks (135/95)
3 Toes2Bar
6 Clean & Jerks (135/95)
6 Toes2Bar
9 Clean & Jerks (135/95)
9 Toes2Bar
… Progress in this fashion, adding 3 reps to each movement every round, until 7 Minutes is up. Every rep will count towards your final score.
*Try to go RX'd on the weight, and do LEGIT Toes2Bar today, if possible. If you absolutely need to scale, we will assist you in selecting what you will need to do, BUT… scale the reps down first. Something like 2-4-6-8… or even 1-2-3-4… if you have to, but get as close to RX'd as possible, without getting dangerous.
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