General Fitness Monday 3-31-14

Last day of the 2014 Crossfit Open! If you have been doing Competitive this week we will have you perform Gen Fit

Prep Work
3 Min on Airdyne/C2
:15 On :15 Off for 3 Min of single skip jump rope
WOD
Taking 2 KB’s Of your choice Complete The following
1st min-Front rack walking lunges
2nd min-Double Unders
3rd min-Hollow hold
Repeat for 12:00 Total (or 4 rds)

 

ACC Work

Max calories in 5 min on the Rower

Rest 5 min

Max calories in 5 min on the AirDyne

Last performed Dec 09Th 2014/ Aug 27Th 2013

Cool Down
Mobility

GenFit/Comp Friday 3-28-14

Prep Work
2 Rds Of

400M Jog
Partner assisted hip stretch
Pretzel Stretch

Open Prep 10 Min.
Get equipment set up and mentally prepare for this fun workout.

Reminder-There will be a 20Min time cap on this WOD if you are not doing it for a score. This will be a longer workout for sure everyone.

 

 

WOD 14.5
MEN – includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees

WOMEN – includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

MASTERS MEN – includes Masters Men 55+
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

MASTERS WOMEN – includes Masters Women 55+
21-18-15-12-9-6-3 reps for time of:
45-lb. thrusters
Burpees

Notes
This workout begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every second counts in this workout. Your score will the the time it takes to complete all 168 repetitions. There is no time cap for this workout.

This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 14:34.8, your score is 14:34.

Equipment
• Barbell
• Plates to load to the appropriate weight for your division

* If you do not use standard size bumper plates on the barbell you will also need:
• A 9.5-inch high target to jump over on the burpees

** The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg for the Men and, 29 kg for the Women, 29 kg for the Masters Men, 20 kg for the Masters Women.

Cool Down

Mobility! You earned it.
Almost up to 50% of ppl posting results…

Competitive Wednesday 3-26-14

Prep Work
3 Rds Of
5 Pull ups
10 Push Ups
15 Squats

Workout of the day
A.
Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents
(legless if you can do so safely, then grip with feet before you touch and come down)
L-Sit x 30-45 seconds
B.
Five sets of:
3-Position Snatch
(one from the floor, then the mid-hang, then the high hang)
Rest as needed
C.
Back Squat
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 10 reps @ 75-80%
Rest 2 minutes between sets
D.
If possible, get a good massage, acupuncture, contrast bath or other recovery modality of your choice. We’re coming into to home, and you need to be fresh to finish strong. Serenity Day Spa is  a wonderful place to visit.

Cool Down
Mobility

Post results

Competitive Tuesday 3-25-14

Prep Work
2 Rds Of
50′ Duck Walk
:30 Table top stretch
10 Jump Stars-Max Height 

Workout of the Day
A.
Front Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 5 reps @ 80-85%
Rest 2 minutes between sets
B.
Five sets of:
3-Position Clean
(one from the floor, then the mid-hang, then the high hang)
Rest as needed
C.
Complete as many reps as possible in 7 minutes following the rep scheme below:
Thruster x 3 reps (100/65 lbs)
Burpee-Over-Barbell x 3 reps
Thruster x 6 reps
Burpee-Over-Barbell x 6 reps
Thruster x 9 reps
Burpee-Over-Barbell x 9 reps
Thruster x 12 reps
Burpee-Over-Barbell x 12 reps
Thruster x 15 reps
Burpee-Over-Barbell x 15 reps
Thruster x 18 reps
Burpee-Over-Barbell x 18 reps
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
D.
Row 2000 Meters @ 75-80%

Cool Down 
Mobility

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General Fitness Tuesday 3-25-14

Prep Work
2Rds
100′ High Knees
100′ Butt Kickers
100′ Bounding
100′ Walking lunges
100′ Carioca

Running Day
WOD

Level 1
2X800M run
2X 400M run
Rest periods are completely up to you.
Play around with running pace find something you can maintain for all sets. Challenge yourself on your final 400.

Level 2
2X 800M Run
4X 400M Run
Rest periods are 1:30
Approach the 800M intervals at about 80%, The first 2X400’s should also be done at 80%
Final 2X400’s will be done at 95%

Remember to be recording these intervals so you can post results to the website. These numbers will be important for the next few weeks.

Scaling substitute For safety reasons
…No, “you don’t like running” isn’t a good reason.

10 Rowing Intervals Of
1:30 85%
:30 55-60%

ACC work
2 Min Of Max Bar facing burpees

Cool Down
Mobility
Calf Smash.

Post results! Should see 4 Individual times for Level 1 and 6 individual times for Level 2.