Wed Jan 13, 2016
Come test your strength, hangout with friends, eat, drink and be awesome. The One Ton Challenge is coming to San Diego Athletics on Jan 30th and 31st, 2016.
No strength requirement. Just a love of lifting things up and putting them down. #noconditioning
Details and sign-up at www.onetonclub.com
A. CG Bench Press (with pause on chest)
B. Alternate movements:
Hang Power Clean and Push Press/Jerk (5x5 for all athletes)
Ring Pull-ups / Ring Rows (Add weight or scale to necessary difficulty)
C. For Time:
12 Overhead Lunges (6 per leg, alternating)
20 Pull-ups
16 Front Rack Lunges (8 per leg, alternating)
16 Pull-ups
20 Back-Rack Lunges (10 per leg, alternating)
12 Pull-ups
A. 5 Rounds (6 min cap):
5 OHS – 165/110 lbs
10 TTB
***Scale to OHS difficult but unbroken each round
Rest 10 min (until 16:00 mark)
B. 3 Rounds (8 min cap):
30 Goblet squats – 53/35 lbs
60 Double-unders
A. Alternate movements:
Hang Power Clean and Push Press (5x5 for all athletes)
Ring Pull-ups / Ring Rows
(Add weight or scale to necessary difficulty)
B. CG Bench Press (with pause on chest)
C. Alternate movements:
Deadlifts
Strict HSPU (scale as HS Hold / Box HSPU)
Tue Jan 12, 2016
A. 5 Rounds:
8-10 reps Single-Leg One-Arm KB Rows on each side (16-20 reps total)
(Hold bottom of RDL on one leg, while one arm Rows, then switch and do other leg & arm)
8-10 reps Single-Arm Z-Press with KB on each side (16-20 reps total)
B. 5 Rounds:
8-10 reps Goblet Squats (with 3 small bounces at bottom of each rep)
8-10 reps just bottom half of TGU (Roll + elbow + Hand, then back down)
(Complete all 8-10 reps on one side, then switch to other side)
C. With Partner, complete a series of “Piggy back” or “Fireman’s carry” laps
Practice movement. Find most optimal positions for carrying
Complete alternating 50m carries for a few sets
A. For Time (20 min cap) - Pretty much AMRAP 20 min for almost everyone:
21-15-9 – “Fran” – Thrusters (95/65) and pull-ups
Change bar to 135/95
21-15-9 – “Elizabeth” – Power cleans (135/95) and ring dips
Change bar to 225/155
21-15-9 – “Diane” – Deadlifts (225/155) and HSPU
30 Muscle-ups (or max reps before 20 min time cap)
Rest as needed
B. Row 3K for time
A. EMOM x 30 min (alternate movements) x 6 Rounds:
***Goal to work hard and fast for 15-20 seconds, then rest 40+ seconds on each movement
DB Snatch (alternate arms – moderate weight, fast reps)
Box Jump overs
Burpee Pull-ups
Double-unders / Single-unders
Abs variation of choice
(TTB, hanging knee-ups, V-ups, Weighted sit-ups, GHD for ADV)
B. Mobility cycle x 10-12 min
Choose 3-5 MOB drills and spend 2 min at each
Complete 1 round if choosing 5 drills, and 2 rounds if opting for 3 drills
Mon Jan 11, 2016
Want to eat, train, and perform better? Check out the San Diego Athletics shop now and download templates for CrossFit Open Prep (advanced and intermediate), nutrition plans, or schedule a consultation and let's get to work.
Reminder:
>1 year of experience, all movements are 5 x 5
<1 year experience, all movements are 5 sets of 7-10 reps
***First 2 sets are “ramp-up” sets, and then 3 work sets with the same load
Example: 70 x 5, 85 x 5, 100 x 5, 5, 5
***Remember for DB movements, utilize a Double-Progression of 5-8 reps, since the 10# increase with DB is too much to try to maintain same rep # week after week
A. Back Squats
B. Alternate movements:
Dips / Push-ups (weighted as needed)
Bent-over Barbell Row
C. AMRAP 11 min:
40 Wall-Balls
80 Double-unders / 160 singles
40 KBS
A. Find 1-Rep max TGU for each arm (no need to go back down, just get up)
B. For Time (13 min cap):
75 Power snatch – 75/55 lbs
75 Burpee box jumps – 24/20’’
Rest as needed
C. 8 min to find max Jerk (bar taken from rack) – If you drop bar to ground, it your responsibility to strip it and clean it back up within the 8 min time limit
A. Alternate movements:
Dips
Chest-Supported Barbell Row
B. Back Squats
C. Alternate movements:
DB Overhead Press
BB Curls
Sat Jan 9, 2016
Want to eat, train, and perform better? Check out the San Diego Athletics shop now and download templates for CrossFit Open Prep (advanced and intermediate), nutrition plans, or schedule a consultation and let's get to work.
A. 4 sets each (rest between movements until recovered)
16 Snatch-Grip Bent-over Rows
8 Push Press (same bar)
B. AMRAP 15 min:
8 Push Press @ 75-80% of part A
10 Burpees (lateral over bar)
12 TTB / KTE
Rest 5 min
C. 3 Rounds:
45 sec Plank (add weight as desired)
45 sec Double-unders
A. For Time (8 min cap):
10 Power snatch – 135/95 lbs
2 rope climbs
10 Squat snatch – 135/95 lbs
2 rope climbs
10 OHS – 135/95 lbs
2 rope climbs
Rest as needed
B. For Time (12 min cap):
15 Deadlifts – 315/215 lbs
30 Bar-Facing Burpees
15 Deadlifts – 315/215 lbs
100 Double-unders
Row 1000m
***Scale deadlift to weight you could do first set of 15 reps UNBROKEN
See FITNESS workout
