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Monday, December 28, 2015

27
Dec

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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