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150325

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Great set up Ben!
Great set up Ben!

Warm up –
60′ High Knees
60′ Butt Kicks
30′ Shuffles with jumping jack
30′ Toy Soldiers
4 Lizard Lunges (per leg)

Barbell Warm Up –
Position 1 Power Clean x5
Front Squat x5 (hold at bottom)
Positon 3 Clean x5 (hold at bottom)
Behind the Neck Press x8
Push Jerk x3
Split Jerk x3

Skill/Strength –
1 Round every 2:00 for 14:00
Position 1 Clean +  Position 2 Clean + Position 3 Clean + 1 Push Jerk + 1 Split Jerk

*Start at a medium/light weight and increase slowly over the 7 rounds

MetCon –
“Bodyweight Ninja”
3 Rounds For Time:
35 Squats
20 Push ups
10 V ups

Cool Down –
Pigeon Pose on Box (1:30 per leg)
Lacrosse Ball Front of Shoulder (2:00 minimum per side)
Anterior Pathway Stretch (1:30 per arm)

150324

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Warm Up –
Coach’s Choice

Skill/Strength –
4 Rounds
A1) 8 Kettlebell Snatches (per arm)
A2) 0:30-1:00 Hands and Feet Hollow Hold
A3) Triple/Double Under Practice for 1:00

MetCon –
10:00 EMOM
1st Minute – 8 Thrusters (105/65)
2nd Minute – 10 Lateral Bar over Burpees

Cool Down –
B) Lacrosse Ball Thoracic Spine (3:00 minimum)
C1) 4×0:30 Box Shoulder Stretch
C2) 5 Cossack Squats (with rack assist)

150323

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Warm up –
2 Rounds (or 10:00)
5 Hip rotations on hands and feet (per side)
10 Walking Lunges (per leg)
5 Swaying Trees (each direction)
2 Lizard Lunge to Samson (per leg)
5 Sky Reaches (per side)

Skill/Strength –
1 round every 3:30 for 17:30
A1)
Beginner – 5 Back Squats (add 5-10lbs from last time)
Intermediate/Advanced – 5 Back Squats (80% 1RM 32×1 tempo) – same weight as last week
A2) 5 Max Distance Broad Jumps
A3) 10 Two handed KB Press

MetCon –
10:00 AMRAP
5 Pull ups
10 Overhead Kettlebell Swings 53/35
10 Weighted Box Step ups (per leg) 24/20″, 53/35lbs

Cool Down –
3×0:20 4 position couch stretch (per leg, per position)
3×0:30-1:00 Hollow hang from bar (vary grip)

150321 – Open Week 4

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Warm up 
Coach’s Choice

Skill/Strength –
Review Handstand Push up
Review Clean

MetCon –
CrossFit Games Open Workout 15.4
Rx Division –
Complete as many reps as possible in 8 minutes of:

3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Scaled Division – 

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

Beginner Division –
Complete as many rounds and reps as possible in 8 minutes of:

10 push presses
10 cleans

Men push press 75 lb. and clean 95 lb.
Women push press 45 lb. and clean 65 lb.

150320

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Warm up –

5:00 of Jump Rope, switching styles every 0:30
Try:
– Single Unders
– Side to Side Hops
– Front to Back Hops
– Single Leg
– Single Step
– Double Unders
– Anything else you can think of!

Then,

5 Inchworm to Hollow Hold
30′ Ostrich Walk
30′ Crab Walk (forwards and backwards)
30′ Lizard Walk/Spiderman Crawl

Skill/Strength –
1 Round every 4:00 for 20:00
A1) 5 Deadlifts – Hand Release @ 80% 1RM
A2) 0:30-1:00 Handstand Hold Progression
Beginner – Wall Walk to challenging angle
Intermediate – 30 Degree Hold OR Chin and Toes Hold
Advanced – Wall Walk to Chin and toes hold plus balance off the wall

MetCon –
3 Rounds for Time
15 Plate Ground to Overhead (45/25lbs)
10 Pull ups
15 Wall Balls (20/14lbs)
10 Burpees (to 6″ target)

Cool Down –
2:00/leg Banded Hamstrings Stretch

150319

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Warm Up –
2 Rounds:
300m Run
2 Lizard Lunges (per leg)
10 Hand to Hand Kettlebell Swings (per arm)
10 Goblet Squats with press out
10 Scapular Pull Ups

Skill/Strength –
1 round every 4:00 for 16:00
A)1 Choose one of the options:
Beginner – 5 False Grip Ring Rows + 3 Foot-assisted transitions + 3-5 foot assisted ring dips
Intermediate – 3 Jumping Muscle ups
Advanced 1 – 1-3 Muscle Ups
Advanced 2 – 3 Muscle Dip Blasters (1 Muscle up + 3 Ring Dips)

A2) 5 Kettlebell Windmills (per arm)

MetCon –
“Common Core”
4 Rounds for time:
100′ Overhead Walking Lunge (45/25lbs)
15 Knees to Elbows

Cool Down –
2:00 Deep Couch Stretch (per leg)
4×0:30 Arch hold on box

150318

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Lauren getting after some Turkish Get-ups!

Check out Coach Krofl’s second “programming secret”!

Warm Up –
Coach’s Choice

Skill/Strength –
5 Rounds: (in 18:00)
3-8 Chin ups
1 Turkish Get up + 5-8 One Handed KB Overhead squat (per arm)
5 Hollow to Superman

MetCon –
As many reps as possible in 7:00 of:
50 Double Unders
10 Push Press (95/65)
20 Sit Ups

– 2:00 Rest –

As many reps as possible in 6:00 of:
10 Grasshoppers (right + left = 1)
10 Push Ups
8 V-ups

Cool Down –
2 Rounds:
10 Banded Pull Aparts
10 Banded Pull Downs
10 Whippets

150317

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Be sure to check out our blog posts this week, featuring short installments of “Programming secrets” from Coach Krofl each day this week.

Warm Up –
15 Arm Circles (forward and backwards)
10 Trunk Twists (per side)
10 Leg Twists (per side)
10 Swaying Trees (per direction)
5 Pass-throughs
10 Trunk Twists (with PVC, each side)
10 Trunks Twists while hanging from Pull up bar
5 Cossack Squats (per side)
10 Lunges (PVC on back, per side)

Skill/Strength –
1 Round every 3:00 for 15:00
Beginner – 5 Back Squats (5-10lbs heavier than last week)
Intermediate/Advanced – 5 Back Squats @ 80% 1RM (32×1 Tempo)
300′ Farmer’s Carry

MetCon:
10 Rounds for Time:
5 Front Squats (155/115)
5 Handstand Push ups*

*Rx+ use a deficit (1 or 2 sets of 45lbs plates and no abmat)

Cool Down –
Pigeon Pose 2:00/leg
Lacrosse Ball Traps (2:00/per arm)

150316

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Warm Up –
Dynamic Warm Up, then,

3 Rounds (or 12:00):
10 Lunges (per leg)
3 Inchworms to hands and feet hollow hold
10 Muscle Cleans
5 Good Mornings

Skill/Strength –
5 Rounds:
4 Hang Power Cleans (1-2-3-3)
6 Tall Kneeling Bottom’s up Kettlebell Press (per arm)
Weighted Goblet Squat hold (1:00)

MetCon –
“Back to Reality”
21-15-9
Overhead Kettlebell Swings (70/53)
Push up
Box Jump (30″/24″)

Cool Down –
2 Position Calf/Achilles Stretch, 1:00 (per leg, per position)
Anterior Pathway 1:00 per arm

150314 – Open Week 3

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15.3 here and we’ve gotten the rings hung right in time!  Who will get their first muscle up today?  Just a reminder, the shoulder joint is more susceptible to injury when its structures aren’t adequately developed/strengthened. For this reason, we’d like you to get a strict muscle up before kipping this reason.  Think long term here, it’s great to get that first muscle up, but if it comes at a price, it’s not worth it.  Instant gratification is great, but working hard and earning that strict muscle up will be even more gratifying.

Warm up –
2 Rounds:
300m Run
25′ High Knees
25′ Butt Kicks
25′ Double-tap Teapots
5x Lizard Lunge + 1-3 Push ups (per side)
10-15 Kip Swings (focus on perfect body position)
3-5 Ring Rows

Skill/Strength –
15:00 to work on:
Muscle-up progressions
Double Unders

MetCon –
CrossFit Games 15.3 (Rx Division)
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

Scaled Division:
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Beginner Division:
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use a 14lbs Ball to 9 feet, Women use an 8lbs ball to 9 feet

Tiebreak
In this workout, we are using a special tiebreak method. At the end of each set of double-unders, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last set of double-unders.

For example, a male athlete finishes 2 complete rounds, plus an additional 2 muscle-ups for a total of 316 reps. This is his score. During his second round, he finished his 100th double-under at 13:20. In this case he will enter 13:20 as his time in the tiebreak field. This athlete would be ranked above someone who got 316 reps and a tiebreak time of 13:45, but below someone with 316 reps and a tiebreak time of 13:00.