Sunday, February 14, 2016
CrossFit Open Workout 12.3-ish
12-15 min AMRAP of
15 box jumps/stepups (24/20)
12 push press (115/75)
9 toes-to-bar
*We will coach you on these movements and on proper scaling. The goal here is to do this workout as a class and amass enough work to prep for harder workouts down the road. So…you may have to share a box or pullup space with someone. No big deal.
Monday, February 15, 2016
Warmup/Mobility (20 min):
1) Simple Seven x 2
2) Squat Therapy 2 x 10
Strength (20 min): Squat
40, 50, 60, 70% x 8, 50% x 8-12
*Use new training max. Up 5-10 lbs from last cycle if you hit 5 or more reps last week. Same if you hit 3-4 reps. Down 10% if you did not hit 3 reps
Between sets: Couch Stretch, 30-60 sec/side
Conditioning (20 min): EMOM 10 minutes
:00s, 7-12 KB Swings, 2-3 reverse KB lunges/leg
:30s, 7-12 flutter kicks/leg, 4-7 pushups
*Goal of conditioning: get yourself to about 5-8 seconds of rest each round
Wednesday, February 17, 2016
Warmup/Mobility (20 min): Rounds of
5 pushup scap retractions, 10 face pulls, 20 pullaparts, 10 ring rows, 5 pulls on rower
Strength (20 min): Bench or Press
40, 50, 60, 70% x 8, 50% x 8-12
*Use new training max. Up 2-5 lbs from last cycle if you hit 5 or more reps last week. Same if you hit 3-4 reps. Down 10% if you did not hit 3 reps
Between sets: Foam Roll upper back
Conditioning (20 min): 7 min AMRAP
7 goblet squats
11 situps
15 KB swings
Breathing work as cooldown if time
*Goal of conditioning: work capacity–move at fast, steady pace maintaining full range of motion. Try to do this one without resting. Smooth is fast on this.
Friday, February 19, 2016
Skill/Stability/Hips (15 min): Barbell RDLs
*Go over movement with PVC pipe first then rounds of
5 BB RDLs (light)
One-Arm KB Carries Down & Back length of mat
:30 plank
12 broken table/side
Strength (25 min): Deadlift
40, 50, 60, 70% x 8, 50% x 8-12
*Use new training max. Up 5-10 lbs from last cycle if you hit 5 or more reps last week. Same if you hit 3-4 reps. Down 10% if you did not hit 3 reps
Conditioning (20 min): For time
7 rounds of 7 DB Thrusters (15% BW/arm), 15 KB Swings
*Goal of conditioning: pure power output. Crush it.
