Competitive Saturday 2-28-15

Prep Work
Team stretch

*Scheduling Note – If you plan to tackle the Open workout for the second time on Sunday, you are well advised to rest or do only some light circulatory work – like bicycling – on Saturday. If, on the other hand, you have the ability to perform 15.1 again on Monday morning and still submit your score before the deadline, I would suggest performing the workout below, and then resting on Sunday.

Workout of the Day
A.
Five sets of:
Unsupported Seated Strict Press x 5 reps
Rest as needed

B.
Five sets of:
Push Press x 3 reps
Rest as needed

C.
Three sets of:
Chinese Rows x 5 reps @ 21X0
Rest as needed
Reverse Snow Angels x 15-20 reps
Rest as needed
Face-Up Chinese Planks x 60 seconds
Rest as needed

D.
Ten sets of:
20 Calories of Assault Bike
15 Wall Ball Shots (20/14 lbs)
Rest 2-3 minutes

Cool Down
Mobility
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Competitive Friday 2-27-15

Prep work
Same as General

Workout of the Day
A.
TBD

B.
CrossFit Games Open 15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 Toes to Bars
10 Deadlifts (115/75 lbs)
5 snatches (115/75 lbs)

When the clock hits 9:00…

Against a 6-minute running clock, find your 1-RM Clean and Jerk

C.
Warm Down – 8-12 minutes of low-intensity Assault Bike

Followed by…

Two sets of:
2 minutes of Left Hip Flexor Stretch
2 minutes of Right Hip Flexor Stretch

Cool Down
Mobility
Post results

Cool Down
Mobility
Post results

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General Fitness Friday 2-27-15

Prep Work
500M Row/2Min Airdyne ride
3X:20 Hollow rock
5-7Min barbell warmup (snatches and clean and jerk)

WOD

If you are doing the Workout for an open score please read over the rules/standards
http://games.crossfit.com/workouts/the-open

WORKOUT 15.1

RX’d
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

WORKOUT 15.1a

1-rep-max clean and jerk
6-minute time cap

Scaled

Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

WORKOUT 15.1a

1-rep-max clean and jerk
6-minute time cap

ACC Work
5min row 70%

Cool Down
Mobility
Post results

Competitive Wednesday 2-25-15

Prep Work
Personal Mobility 5-8 Min
If you can be active in your day before/after these workouts with the open starting on Thursday we need everybody healthy.

Workout of the Day
A.
Complete as many rounds and reps as possible in 6 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders

Rest exactly 3 minutes, and then . . .

B.
Complete as many rounds and reps as possible in 4 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders

Rest exactly 3 minutes, and then . . .

C.
Complete for time:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders

Rules and Standards:
At the top position of the kettlebell swing the athlete must show an open shoulder overhead with the handle of the kettlebell directly over the hips and ankles.

ADDITIONAL WORK…Get some body work or at the very least, spend some extra time on mobility, then a mineral bath. Your number one concern right now is to start off the Open as well as humanly possible. Put yourself in the right mindset and make sure your body feels fresh.

Cool Down
Mobility
Post results

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