Friday

Pursuit & Performance: Open Workout 15.1

We won’t know what this workout will be, until Thursday night at 530p!!!! Please sign up for the Reebok CrossFit Open: https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games

 

*Come watch the release of the workout with us at the gym on the new 60” screen!!!

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Thursday

Pursuit & Performance:

10min AMR

row 20cals

AD 20cals

30 DU

 

rest walk 5 mins

 

10min AMR

10 burpees

10 k2e

10 Air Sq

 

rest walk 5 mins

 

10min AMR:

1 Th Loop Run

10 Box Jump Step Down (24”/20)

10 DB Push Press – Challenging wt. UNBROKEN

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Wednesday, Hump day – YEAH!

Pursuit

A1. 1 Leg Ipsolateral (KB will be in opp. Hand of working leg) KB DL – 6R/L

A2. Side Bridge Star – 20sec/side; rest 20 sec b/t sides

A3. Candlesticks – 6-8 reps

Rest 2 mins b/t sets

+

3 rounds FT

35 KBS, heavy ((eye level))

3 Strict chin-ups or 9 Ring Rows

25 KBS

2 Strict chin-ups or 7 RR

15 KBS

1 Strict chinup or 5 RR

 

Performance:

  1. deadlift TnG cluster [3. 3. 3]; rest 10sec/rest 3mins b/t clusters x 3 sets; add wt. as skill and proficiency allow
  2. 40/25 Dips For Time ((1 sec pause in the bottom position and a 10sec HOLD at the top in ext.))

+

for time

Row 1k

25 DU

Row 750m

50 DU

Row 500m

75 DU

Row 250m

100 DU

Notes:

  1. Pick the dip variation that is appropriate for skill level: paraletts, box, matador, rings

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Tuesday

Pursuit & Performance: 25-30 mins

  1. Snatch-grip RDL 8-10 reps – 3 sec count down; add wt. as skill and proficiency allows

B1. Single-arm DB row –8/arm

B2. Wall walks – pause inverted at the the top for 5 seconds X3 reps

+

8 min AMR

8 Box jumps, step down – 24/20″

8 Pushups to squeaky toy

 

Rest 5 minutes

 

8 min AMR

8 Wall balls – 20/10#

8 Ring rows

Notes:

  1. Bar will never touch the ground, and knees will never get to full extension

 

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Monday

Pursuit:

  1. back squat 3, 3, 3; rest as needed
  2. Row 1min @consistent HIGH output pace. holding same stroke rate the entire time. Breathing will be high. rest 1min x 8 sets; 1 minute rest

+

AD 1 min all out mAX cals

rest 2mins

X 4 sets

Notes:

  1. Try for something heavy on the BS
  2. Push your ability to endure being uncomfortable

 

Performance:

  1. Front squat – 2×5 – both sets TOUGH
  2. Push press – 5, 3, 2 – Heavy

+

Every 4 minutes x 4 sets

12 Push press @60% of B of double

24 Double unders

6 Strict Chinups

12 cal row

Rest in remaining time each set

Notes:

  1. warm up WELL, roughly to 70% then go for 2 heavy sets.
  2. Challenge yourself

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Sunday FUNday

REMINDER: Yoga Starts @ 845a

Pursuit & Performance:

“Cindy”

20 min AMR:

5 – Pull ups

10 Push Ups

15 Air Squats

 

LAB Oly Class @ NOON with Coach Steve: Snatch

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Saturday

REMINDER: “By The Numbers” Class with Coach Sean @ 11a

Pursuit & Performance:

10 min AMR of:

3 PC @ 50K/29K

3 K2E

6 PC

6 k2e

9 PC

9 k2E

…… so on and so forth

 

Rest 5 mins

 

10 min AMR of:

3 WALL Ball

3 burpees

6 Wb

6 Burpees

9 WB

9 Burpees

….. So on and so forth

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Friday

Pursuit & Performance: Open Workout 13.1 (practice for the real thing, next week!)

17 minutes of:

40 Burpees

35k/20k Snatch, 30 reps

30 Burpees

60k/35k Snatch, 30 reps

20 Burpees

75k/45k Snatch, 30 reps

10 burpees

94k/55k Snatch, as many reps as possible

Notes:

-Bar must start on the groung, TnGo is permitted. No bouncing. Bar must end overhead in 1 movement,

– burpees must jump and touch 6” above standing reach.

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