Sat March 5, 2016
Check out the Open strategy blog for 16.1
http://www.sandiegoathletics.com/crossfit/crossfit-open-wod-161-strategy
There are two options for training today
1. Complete Open Workout 16.2
2. If you already completed 16.2, see option #2 below
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Option #1:
Open WOD 16.2 - AMRAP 4 min + Bonus time
25 Toes to bar
50 Double-unders
Squat Cleans
Males (135 x 15, 185 x 13, 225 x 11, 275 x 9, 315 x 7)
Females (85 x 15, 115 x 13, 145 x 11, 175 x 9, 205 x 7)
***Each time you successfully complete a round, you get an additional 4 minutes added to your clock
***Note that the additional 4 minutes is added to 4 minutes (not to the time you finish the round)
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Option #2:
Get as far as possible in 20 min:
***If you finish in under 20 min, pat yourself on the back, and go eat a large amount of grassfed beef and sweet potato fries
Run 200m
10 Push-ups
20 Russian KBS (35/26)
Run 200m
20 Push-ups
20 Russian KBS (53/35)
Run 200m
30 Push-ups
20 Russian KBS (70/44)
Run 200m
40 Push-ups
20 Russian KBS (88/53)
Run 200m
50 push-ups
20 Russian KBS (100/70)
Fri March 4, 2016
Check out the Open WOD 16.2 strategy and preparation article
http://sandiegoathletics.com/crossfit/crossfit-open-wod-162-strategy
There are two options for training today
1. Complete Open Workout 16.2
2. If completing workout 16.2 on Saturday, complete OPEN PREP WORK
See "CrossFit" workout for the OPEN PREP WORK
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Open WOD 16.2 – AMRAP 4 min + Bonus Time:
25 Toes to bar
50 Double-unders
Squat Cleans
Males (135 x 15, 185 x 13, 225 x 11, 275 x 9, 315 x 7)
Females (85 x 15, 115 x 13, 145 x 11, 175 x 9, 205 x 7)
***Each time you successfully complete a round, you get an additional 4 minutes added to your clock
***Note that the additional 4 minutes is added to 4 minutes (not to the time you finish the round)
There are two options for training today
1. Complete Open Workout 16.2
2. If completing workout 16.2 on Saturday, complete OPEN PREP WORK
See "Fitness" workout for OPEN WOD 16.2
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A. Row 1000m increasing pace every 200m
B. At casual pace:
10 High Jumps
10 Scap Pull-ups
10 Broad Jumps
10 Arm circles forward with 5# plates
10 Arm circles backward with 5# plates
10 Knee Jumps
10 Kip swings
10 Squat Jumps
5 Reverse Burpees
30 ft toe walks
30 ft heel walks
C. 2 Rounds:
30 sec Plank
30 sec Plank with reverse hands
30 sec front-rack stretch (bar loaded in rack, drive up against the bar raising elbows)
***Complete 30 sec for right hand, then 30 sec for left hand
D. EMOM x 8 min (alternate minutes):
12 seconds of DU (rest 48 sec)
4 TTB + 2 Power Cleans (95/65) + 2 Hang squat cleans (95/65)
E. Complete each round quickly, and rest till breathing returns back to normal before next round
1. 4 TTB + 15 DU + 4 Cleans (135/85)
2. 4 TTB + 15 DU + 3 Cleans (185/115)
3. 4 TTB + 15 DU + 2 Cleans (225/145)
6 Rounds of 5 Reps of each movement @ 85% of the 6-rep weight from Monday or Wednesday:
Rest as needed between movements to ensure quality reps
Rows
Bench Press
Squats
Overhead Press (HSPU, DB Press, Strict Press etc...)
Thur March 3, 2016
Fitness and Bodybuilding:
With Partner in teams of 2:
A. AMRAP 8 min:
60 foot Walking Lunge holding 2 KB’s at side (One partner completes 30 ft, then switch)
20 Push-ups (one partner completes 10 reps, then switch)
Rest 4 min
B. AMRAP 8 min:
60 foot Overhead Walk holding 2 KB’s + 10 Push Press with KB’s at 30-ft turnaround mark
(One partner completes all work, then switch)
20 Ring Rows (one partner completes 10 reps, then switch)
Rest 4 min
C. AMRAP 8 min:
Both partners work at same time:
One partner runs 200m
While other partner completes Max Reps of Wall-Climbs
When 200m partner returns, switch roles
REST DAY
See FITNESS workout
A. Work to heavy but perfect triple for “Tall Clean / Pull-unders”
***Remember, NO LEG DRIVE in this movement. SPEED UNDER BAR!!
http://www.catalystathletics.com/exercise/150/Tall-Clean/
B. Quickly work to heavy weight for triple of “Hang clean HIGH PULL”
C. Work to challenging weight for Hang Muscle Clean
D. Work to challenging weight for Hang Power Clean
(start at weight where Muscle Clean ends)
E. Work to challenging weight for Hang Squat Clean
(start at weight where Power Clean ends)
Once you find your MAX WITH PERFECT FORM for Hang Squat clean, complete part F
F. EMOM x 8 min:
Complete 1 rep of COMPLEX
Hang Power Clean + Hang Squat Clean @ 75-80% of part D top weight
Wed March 2, 2016
Fitness and CrossFit:
A. Front Squats –Work up to 3 sets of 2 reps @ 80-85% (focus on exploding up as fast as possible)
***Novice/intermediate, complete 3 sets of 6 reps
B. Push Jerk or Push Press (Power clean first rep from ground)
Work up to challenging set of 3
C. AMRAP 3 min (rest 3 min) x 3 sets:
50 Double-unders / 50 single-unders
12 Burpees (touch bar overhead)
20 KBS – 53/35 lbs (vertical at top)
Max reps HSPU in time remaining
D. Run 800m, Assault Bike 1.5 miles, or Row 1000m FOR TIME (@ 100% effort)
See FITNESS workout
A1. Bent-over Row
A2. Bench Press (Flat, Inc)
B1. Hang Power Cleans
B2. DB Bench (Inc, Flat)
EMOM x 8 min (alternate movements x 4 sets each):
C1. Split Squats
C2. Strict HSPU (Scale as HS Hold or Box HSPU)
