Tue March 1, 2016
A. Skill and technique work on Pistols and Hang Power Snatch
B. EMOM x 12 min (alternate movements):
8-10 reps Pistols (4-5 per leg)
4-5 reps of Hang Power Snatch
C. Skill and technique work on kipping for TTB / KTE and Wall-Balls
D. EMOM x 12 min (alternate movements)
8-10 reps TTB / KTE (fluid kipping motion)
8-10 reps Wall-Balls
A. Power cleans – Work up to heavy double (NOT TOUCH AND GO)
B. Weighted Ring Dips – Reps 10-8-6-4-2 (increasing load)
C. For Time:
Row 500m/400m (male/female) + 30 power snatch (95/65 lbs)
D. Run 400m “on the 3 min mark” x 5 sets – Score is the SLOWEST 400m, so try to hit the same time on each interval (pacing)
A. AMRAP 3 min (rest 2 min) x 3 sets:
Run 200m
12 Burpee Deadlifts with KB’s (pushup + DL)
Max reps Sit-ups in remaining time
After all three sets, rest 7 min (until 20:00 mark)
B. AMRAP 3 min (rest 2 min) x 3 sets
Run 200m
20 Box Jumps / Step-ups
Plank hold for remainder of time
Mon Feb 29, 2016
Rep Scheme for Fitness and Bodybuilding Strength Program:
Novice/Intermediate - Reps of 12-9-6-6 (increasing weight, with sets of 6 at same load)
Advanced – Reps 12-9-6-3 (increasing weight to heavy triple)
***For paired exercises (A1/A2), alternate sets back and forth, resting as needed
A1. Pull-ups / Assisted Pull-ups
A2. Overhead Press
B. Front Squats
C1. Bent-over BB Rows
C2. Bench Press
Strength work only – No conditioning work on the heels of the 16.1 long met-con:
Same movements as Fitness, but different rep scheme
All movements are 5x5, increasing weight each set to top set of 5 reps
A1. Strict Pull-ups
A2. Overhead Press
B. Front or Back Squats
C1. Bent-over BB Rows
C2. Bench Press
A1. Pull-ups / Ring Rows
A2. Dips / Push-ups
B1. Hang Snatch High Pulls (pull to underneath chin)
B2. Squat (choice of Back or Front Squat)
EMOM x 8 min (alternating movements x 4 sets each):
C1. Curls
C2. Strict Overhead press
Sat Feb 27, 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 16.1
2. If you already completed 16.1, see option #2 below
-------------------
OPTION #1
Open WOD 16.1 - AMRAP 20 min:
***Note, if you are REGISTERED for the Open, complete lunges as 25-feet, as opposed to 8 reps
IF PERFORMING WORKOUT "AS RX" AND REGISTERED FOR THE OPEN, MAY NEED TO SIGN UP FOR HEAT TIMES, DEPENDING ON ATTENDANCE AT EACH CLASS
8 Overhead Lunge Steps (4 per leg, alternating) 95/65
8 Bar-Facing Burpees
8 Overhead Lunge Steps (4 per leg, alternating) 95/65
8 CTB Pull-ups
OPTION #2
AMRAP 20 min:
Run 400m
20 Russian KBS (in back room by door)
20 Abmat Sit-ups (in back room by door)
Fri Feb 26, 2016
Check out the strategy guide for the workout today
http://sandiegoathletics.com/crossfit/crossfit-open-wod-161-strategy
There are two options for training today
1. Complete Open Workout 16.1
2. If completing workout 16.1 on Saturday, complete OPEN PREP WORK
See "CrossFit" workout for the OPEN PREP WORK
Open WOD 16.1 - AMRAP 20 min:
***Note, if you are REGISTERED for the Open, complete lunges as 25-feet, as opposed to 8 reps
8 Overhead Lunge Steps (4 per leg, alternating) 95/65
8 Bar-Facing Burpees
8 Overhead Lunge Steps (4 per leg, alternating) 95/65
8 CTB Pull-ups
There are two options for training today
1. Complete Open Workout 16.1
2. If completing workout 16.1 on Saturday, complete OPEN PREP WORK
See "Fitness" workout for the Open 16.1 workout
OPEN PREP WORK SKILL SESSION
A. Mobility work with focus on shoulders, hips
B. Row 500m slow, then 4 intervals of 8-10 strokes as hard as possible (rest 10-15 sec between)
C. 2 Rounds of:
20-25 band pull aparts
10-15 scap pull-ups
10 Samson stretch steps
D. Sit in the bottom position of OHS with empty bar locked out overhead for 2-3 sets of 45-60 seconds
***Try to narrow your grip on each set
E. Complete one round every 2 minutes for 4-5 sets:
8 Overhead Lunge steps
4 Bar-Facing Burpees
CTB Pull-ups x 1/4 of max reps unbroken
