Monday, December 28, 2015

I’m sure as some or most of you know the CrossFit Open is right round the corner.  Don’t worry it is literally 2 months away, so take a breath and RELAX.  With that said we’re going to transition some of our primary focus from a strength stimulus to more of a metabolic “engine” stimulus.  This DOES NOT mean we’re not going to get stronger and increase all our lifts.  Just want to give everyone a heads up to make sure we’re all on the same page.  If you have any questions please let us know.

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

5 Sets:

  • Front Squat x 2

Skill:

WOD:
11.1/14.1

AMRAP in 10 Minutes:

  • 15 Power Snatch (Ground to Overhead) 75/55
  • 30 Double Unders
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 4 Sets: (Every 2 Minutes)

  • Clean & Jerk @85%

Must make 4/5 attempts to increase next week.  Goal is to increase at least 10# each week if weight used is above 265# and increase at least 5# if weight used is below 265#.

B) 3 Sets: (Every 90 Seconds)

  • Front Squat x 2 @80%

*Goal to increase at least 10# each week if working sets are above 330#, and at least 5# each week if working Sets are below 330#.

Skill:

WOD:
11.1/14.1

AMRAP in 10 Minutes:

  • 15 Power Snatch (Ground to Overhead) 75/55
  • 30 Double Unders
Additional:
  • Crossover Symmetry Iron Scap

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Perform After WOD

A) 5 Sets:

  • Clean & Jerk @85%

Must make 4/5 attempts to increase next week.  Goal is to increase at least 10# each week if weight used is above 265# and increase at least 5# if weight used is below 265#.

B) 4 Sets:

  • Front Squat x 2 @80%

*Goal to increase at least 10# each week if working sets are above 330#, and at least 5# each week if working Sets are below 330#.

C) 3 Sets:

  • Deficit Deadlift x 5@80%

*Goal to increase at least 20# each week if working weight is above 365#, and at least 10# increase if work sets are below 365#.

Skill:

 

WOD:
11.1/14.1

AMRAP in 10 Minutes:

  • 15 Power Snatch (Ground to Overhead) 75/55
  • 30 Double Unders
Additional:
  • Crossover Symmetry Iron Scap

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