2/23/2019

Warm-Up
Power Clean & Power Jerk Warm-Up
then!
Abs first
EMOM for 3 Rounds
20 Weighted Sit-Ups
25 x 4-Count Flutter Kicks
30s Hollow Hold
Rest

Conditioning
Teams of 3
450 Double Unders
60 Power CJ (135/95), 60 Handstand Push-Ups
45 Power CJ (155/105), 75 Toes to Bar
30 Power CJ (185/125), 75 CTB Pull-Ups
450 Double Unders
30 Minute Cap

2/22/2019

Warm-up
Squat Mobility! Coach’s choice
2 Rounds
10 Calorie Row (moderate pace)
10 Air Squats( to games standard)
then..
10 Calorie Row (hard pulls: get as close to 1 pull per calorie as possible)
10 Front Squat W/ medball (one size up from your wall ball for the day)

Crossfit Games Open 19.1
15 Minute AMRAP
19 Wall Balls (20/14)
19 Calorie Row

2/20/2019

News!
So you bought into our 4 undeniable reasons why you should do the Open. What now?
Here’s a quick rundown of how the competition is going to be held in the gym this year.


Not For Time: Recovery Mode
3 Rounds:
2:00 Light Bike or Row
3 Strict Pull-Ups
6 Pushups
9 Kettlebell Swings (53/35)
12 Air Squats
15 AbMat Sit-Ups

Directly into...

3 Rounds:
2:00 Light Bike or Row (the one that you didn’t already do)
3 Deadlifts
3 Hang Power Cleans
3 Front Squats
3 Push Press
Barbell loaded between 40-50% of estimated 1RM Clean and Jerk.

2/20/2019

News:
The Crossfit Games Season is upon us! For many of you, this will be your first exposure to the Crossfit Open in our gym. No matter what your experience level, we want to see you get involved. If you’re curious about how the Open works and how it will be run in the gym, click here.

Warm-Up
Snatch Warm-Up+ Mobility

Skills
EMOM for 8 Minutes
2 Tempo snatch (3 seconds from floor to knee)
then..
10 minutes to work up to
Heavy single- Snatch

Conditioning
3 Rounds:
30 Wallballs (20/14, Females to 9' Target)
30 Sumo Deadlift High Pulls (75/55)
30 Box Jumps (24"/20")
30 Shoulder To Overhead (75/55)
30/21 Calorie Row
Rest 1:00 between rounds.
17 Minute Cap

2/19/2019

News:
The Crossfit Games Season is upon us! For many of you, this will be your first exposure to the Crossfit Open in our gym. No matter what your experience level, we want to see you get involved. If you’re curious about how the Open works and how it will be run in the gym, click here.

Warm-Up

Power Clean+ Split Jerk Warm-up

Skillz
EMOM for 8 Rounds
1+1+1
Jerk Dip + Power Jerk + Split Jerk

Strength
Work up to a heavy single
Split Jerk

Conditioning
5 Rounds:
40 Double-Unders
5 Power Clean and Jerk (155/105)
8 Bar-Facing Burpees
Rest 1:00

2/18/2019

Warm-Up
Pre Warm-up hip opener
2 Rounds
15 Sumo Air Squat
15 push-up
20 second single arm hang (each arm)
2 Rounds
8 jumping Squats (barbell on back
8 behind the neck push press
8 Kips

Conditioning
For time
30 Toes to Bar
30/21 Calorie Assault Bike
15 Thruster (115/80)
60/42 Calorie Row
15 Thruster (115/80)
30/21 Calorie Assautl bike
30 Toes to Bar

Strength
E2MOM for 6 Rounds
3 Back Squat
5 Strict CTB Pull-Up (sub 2, 5 second negative)

2/16/2019

Warm-Up
Snatching things

Conditioning

Teams of 3

For Time (30 Minute Time Cap):
120 Power Snatches (75/55) (weight should reflect a light/medium muscle snatch)
120 Box Jump Overs (24/20)
12 Rope Climbs (legless is preferred)
90 Power Snatches (95/65) (weight should reflect a medium muscle snatch/ light medium power snatch)
90 Box Jump Overs (24/20)
9 Rope Climbs
60 Power Snatches (115/80) (weight should reflect a medium/heavy muscle snatch/ medium power snatch)
60 Box Jump Overs (24/20)
6 Rope Climbs
30 Power Snatches (135/95) (weight should reflect a heavy muscle snatch or slightly below medium/heavy power snatch)
30 Box Jump Overs (24/20)
3 Rope Climbs

2/15/2019

Warm-Up
Reverse Annie
10-20-30-40-50
Double Under
Abmat Sit-up
12 Minutes Cap

Strength
3 Rep Max Deadlift

Conditioning
5 Rounds, each for time
15 Suitcase Dumbbell Step-Up (left)
15 Suitcase Dumbbell Step-Up (right)
12 Toes to bar
9 Deadlift (225/155/60% of 3RM)
Rest 90 seconds between rounds

2/14/2019

Warm-Up
Clean Skills + mobility

Skills
EMOM for 8 Rounds
1+1 Clean extension+ Hang Clean(above the knee)
then…
Strength
1 Rep Max Clean

Conditioning
16 Minutes of quality moving
9 Power Cleans
12 Strict Handstand Push-ups
6 Cleans @ 60-70% of 1RM from the day
12 Strict Pull-ups

2/13/2019

Warm-Up
Snatch Drills and Mobility

Skill Work
Every 90 seconds for 5 Rounds
Snatch Extension+ Hang Snatch

Strength
1 Rep Max Snatch

Conditioning
On the 3:30 x 5 Rounds:

12 Dumbbell Power Snatches (50/35)(left arm, then right arm)
12 Burpees Over Dumbbell
12/8 Calorie Row
Score is Slowest Round

2/12/2019

Warm-Up
3 Minutes of Single Unders
Every 30 seconds: Change single under pattern
then…
5 Rounds
5(1+1) Overhead Press to Narrow grip overhead Squat
5 Quarter Squat Jumps (each round get more aggressive with Jumps)
Extra Warm up

EMOM for 8 Rounds
1+1 Push Press + Power Jerk
then…

Strength
10 minutes to work up to…
Power Jerk 1RM

Conditioning
15 Minute AMRAP
10 Push Jerks(60-70% of Max Power Jerk for the day)
75 Double-Unders
25/18 Calorie Assault Bike

2/11/2019

Warm-Up
1 Mile Bike
then…
2 Rounds
10 Single Arm Ring Row
15 Single Leg RDL
15 Front Rack Contralateral Banded Lunge (each side)
ME Strict Chin Up(3 seconds descent per rep. Sub banded Chin ups with the same tempo)

Strength
Every 90 Seconds for 7 Rounds
1 Front Squat
80%-> AHAP

Conditioning
4 Rounds:
30 Air Squat
20 Kettlebell Swings (28/20kg)
10 Chest to Bar Pull-Up

2/9/2019

Warm-Up
3 Rounds
P1: 150 Meter Row
10 Rower Pikes
P2: 20 air squats
ME Plank

Conditioning
For Time
21 - 15 - 9
Row Calories (Women: 15-10-5)
Front Squats (95/65)

15 - 12 - 9
Toes to Bar
Hang Squat Cleans (95/65)

12 - 9 - 6
Burpees over Bar
Thrusters (95/65)

2/8/2019

Warm-Up
8 Minutes of Flow work
Air Squat/ Goblet Squat (switch at the 3.5 minute mark)
Push-up
KettleBell Swing
Stiff legged TTB (as high as you can manage)

Conditioning
5 Rounds:
21 Wallballs (20/14)
200' Farmers Carry (heavy)
9 Strict Handstand Push-ups

Strength
E2MOM for 5 Rounds
3 Deadlift
Start at 75% and go AHAP

2/7/2019


Warm-Up
Clean warm-up+ Mobility

Strength
Every 90 seconds for 12 Rounds
1-4: 1 Muscle Clean
5-8: 1 Power Clean
9-12: 1 Clean
If you make all 12 lifts:
1 attempt at a heavy clean.

Conditioning
AMRAP 6:
15 Barbell Facing Burpees
21 Power Cleans (155/105)
21/15 Calorie Assault Bike

Rest 4 Minutes

AMRAP 6:
15 Barbell Facing Burpees
21 Power Cleans (135/95)
21/15 Calorie Assault Bike

Rest 4 Minutes

AMRAP 6:
15 Barbell-Facing Burpees
21 Power Cleans (115/85)
21/15 Calorie Assault Bike

2/6/2019

Warm-Up
Snatch Warm-up/mobility

Strength
Every 90 seconds for 12 Rounds
1-4: 1 Muscle Snatch
5-8: 1 Power Snatch
9-12: 1 Snatch

Conditioning
AMRAP 15:
25 Double Unders
5 Power Snatches (135/95)
25 Double Unders
5 Bar Muscle-ups( sub 10 chest to bar pull-up)

2/5/2019

Warm-Up
EMOM for 10 Minutes
X Strict Pull-Up (sub ring row)
X Push-Up
30 seconds Single Leg V-up (alternating)

Conditioning
Partner workout!
3 Rounds each
200 Ft Dumbbell Farmers walk
20 Dumbbell Bench Press
then..
3 Rounds
200 Ft KB Front Rack Hold
20 KB Push Press

Strength
Warm up to a moderate push press (75%)
E2MOM for 5 Rounds
3 Push Press
all sets should be a minimum of 75%

2/4/2019

Warm-Up
2 Rounds through
20/16 calorie Bike
12 Rower Pikes (3 second descent)
15+15 Lateral Lunge (add weight second round)
then…
Front Squat Mobility

Strength
Warm up to 75% of best front squat
E2MOM for 5 Rounds:
3 Front Squat
Start @ 75% and go AHAP(no misses)

Conditioning
21-15-9
Kettlebell Swing (70/53)
Box Jump Overs (24/20)
Front Squats (135/95)

2/2/2019

Warm-Up
Power Clean and Jerk Review

Conditioning
18 Clean and Jerk (135/105)
50 Wall Balls
Rest 3 Minutes
15 Clean and Jerk (155/105)
50 Wall Balls
Rest 3 Minutes
12 Clean and Jerk (185/125)
50 Wall Balls

2/1/2019

Warm-Up
3 Rounds
30 second side plank (each side)
12+12 single leg RDL (opposite arm bracing rack)
ME set strict Chin-up
then…
6 Rounds
30 seconds on, 30 seconds off:
Russian Kettlebell Swings

Strength
Warm up to a moderately heavy set of 3 Deadlift (80-85% of max)
E3.5MOM for 4 Rounds
3 Deadlift (touch and go with pause on the floor, stay with a moderately heavy set of 3)
3 Power Cleans (60-65% of heaviest clean(moderate weight, not touch and go)
3(1+1) vertical jump to broad jump

Condtioning
21-15-9
Deadlift (225/155/55-60% of max DL)
Box Jump (24/20)