Tue March 29, 2016
A. Power Clean + Overhead - 75% x 3, 78% x 3, 82% x 3, 3
(based off lower number of power clean or jerk)
Scale options:
Hang Power clean + Push Press – Reps 3-3-3-3 (increasing weight)
B. Alternate Movements x 4 sets each:
Jerk (push or split) - 80% x 2, 83% x 2, 86% x 2
Strict Pull-ups – Reps 10-8-6-4 (increasing difficulty)
***Scale Jerk to Strict Press for Reps 10-8-6-4 (increasing weight)
C. For Time (15 min cap):
Run 800m buy-in, then 5 Rounds:
15 KBS (53/35)
12 Box Jumps / Step-ups
9 Pullups (ADV CTB)
Mon March 28, 2016
In case you missed it, please read the article about the new program structure at San Diego Athletics
http://sandiegoathletics.com/san-diego-athletics/san-diego-athletics-com...
A. Full Snatch – 75% x 3, 78% x 3, 82% x 3, 3
Scale options:
1. Power Snatch + OHS – Reps 3-3-3-3 (increasing weight)
2. Hang Muscle/Power Snatch – Reps 10-8-6-4 (increasing weight)
B. Alternate Movements x 4 sets each:
Back Squat – 70% x 5, 73% x 5, 76% x 5, 5
Dips or Push-ups – Reps 10-8-6-4 (increasing difficulty)
C. AMRAP 10 min:
12 Hang Power Snatch (95/65)
12 Wall-Balls (20/14, 10/9 ft)
12 Dips / Push-ups
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Auxiliary strength work (Rest 1 min between exercises):
C1. DB Bench x reps 12-10-8-6 (increasing weight)
C2. Alternating DB Lunges x reps 24-20-16-12
***Note that Lunges are TOTAL REPS, so 24 reps = 12 per leg, alternating
Sat March 26, 2016
Reminder that we will be having scheduled heats and a big day of OPEN WORKOUT 16.5 on Saturday from 10am to 1pm. Sign up for a heat time when you arrive at the gym in the morning
Check out the Open PREP strategy guide
http://sandiegoathletics.com/crossfit/crossfit-open-wod-164-strategy
There are two options for training today
1. Complete Open Workout 16.5
2. If you already completed OPEN workout, see Option #2 below
Option #1:
Open WOD 16.5 - FOR TIME - Reps 21-18-15-12-9-6-3
Thrusters (95/65)
Bar-Facing Burpees
Option #2:
AMRAP 18 min
12 Kettlebell SDHP (sumo deadlift high pull)
12 Box Jumps / Step-ups
12 Pull-ups
Fri March 25, 2016
Check out the Open Prep and Strategy article http://sandiegoathletics.com/crossfit/crossfit-open-wod-165-strategy
Reminder that we are having a CrossFit Open 16.5 throwdown on Saturday morning. So, if you are intending on getting after it on Saturday, just complete the OPEN PREP work listed in the CrossFit section.
If you will not be able to make it on Saturday, go ahead and do the regular programming for Friday (in the Fitness section)
There are two options for training today
1. Complete Open Workout 16.5
2. If completing workout 16.5 on Saturday, complete OPEN PREP WORK
See "CrossFit" workout for the OPEN PREP WORK
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Open WOD 16.5 - FOR TIME - Reps 21-18-15-12-9-6-3
Thrusters (95/65)
Bar-Facing Burpees
There are two options for training today
1. Complete Open Workout 16.5
2. If completing workout 16.5 on Saturday, complete OPEN PREP WORK
See "FITNESS" section for the OPEN WORKOUT
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A. 2 Rounds:
Walk 400m brisk pace + Jog 400m (slow pace)
B. Mobility cycle:
2-3 min per side - Lax Ball into shoulder girdle and lats
60 sec squat with KB on right knee (flexing ankle forward)
60 sec squat with KB on left knee (flexing ankle forward)
10 reps Goblet Squat (slow, pause at bottom, then bounce out)
Bands shoulder stretch x 45 sec per side
Band lats stretch x 45 sec per side
Wall Stretch x 4 min (1 min in each position)
C. 2 Rounds, where each round is performed AFAP
(rest 3 min b/w rounds)
10 Russian KBS
20 Double-unders
5 Plank-burpee broad jumps
D. Get a sense for the pace you need to take in the workout by performing:
Thruster x 6-10 reps
Bar-facing Burpee x 15 reps
Thruster x 6-10 reps
***Goal is to determine if your Burpee pace was too fast - you will know quickly when you go to pick up the Thrusters for the second set.
