Friday 2.20.2015

*Reminder: Tomorrow is the Jack & Jill Throwdown at Red Island CrossFit.  We have a lot of Full Rangers competing, so please try and make it out to support them!**Double Reminder: We will be holding an informational meeting THIS AFTERNOON @6:30pm,  for anyone interested in taking part in the CrossFit Open.  Regardless of whether you are definitely in, on the fence, or just curious about the process, we will provide insight as to what you can expect in the upcoming weeks.  If you cannot make the meeting, but are interested, please contact adam@fullrangecrossfit.com.

"FITNESS"

A. Every minute, on the minute, for 20 minutes, rotate through the following until you’ve completed five sets of each:Minute 1 – Back Squat x 5 reps @ 3011Minute 2 – Alternating Step Ups with DBs/KBs x 12 repsMinute 3 – Plank from Elbows x 40-60 secondsMinute 4 – Strict Supinated-Grip Pull-Ups x 6-8 reps @ 2110B. For time:40 Wall Balls20 Toes to Bar30 Wall Balls15 Toes to Bar20 Wall Balls10 Toes to Bar10 Wall Balls5 Toes to Bar

"PERFORMANCE"

A. Every two minutes, for 12 minutes (6 sets):Back Squat*Set 1 – 5 reps @ 55%*Set 2 – 5 reps @ 65%*Set 3 – 3 reps @ 75%*Set 4 – 2 reps @ 85%*Set 5 – 2 reps @ 90%*Set 6 – 1 rep @ 95%Then rest two minutes before starting…Every 3 minutes, for 6 minutes (2 sets) of:Back Squat x 1 rep @ 101-105%B. For time:40 Wall Balls (20/14 lbs)20 Toes to Bar30 Wall Balls15 Toes to Bar20 Wall Balls10 Toes to Bar10 Wall Balls5 Toes to Bar**THOSE COMPETING ON SATURDAY: Your day should look something like this:A. Take 10 minutes to build to a moderate Squat Clean Thruster (maybe 60-70% of what you plan to hit Saturday)B. Not for time:20 Turkish Get Ups (alternating arms)Choose a weight that is challenging, but that you can complete in less than ten minutesC. Ten sets of:Row 30 seconds @85-90%Rest 30 secondsD. Spend 10-15 minutes working on mobility and foam rolling

"COMPETITION"

A. Jerk Footwork Drills and Jerk PositioningStart by marking your feet properly, as demonstrated by Coach Cody Burgener in this video.Perform 10 “Jump and Land” without a barbell using the foot work markings, then 5 with an empty barbell, and then…Three sets of:Jerk Balance x 3 repsRest as neededB. Every two minutes, for 16 minutes (8 sets):Front Squat + Jerk*Set 1 – 55%*Set 2 – 65%*Set 3 – 75%*Set 4 – 80%*Set 5 – 85%*Sets 6-8 – 90%C. Every 2 minutes, for 12 minutes (6 sets):Back Squat*Set 1 – 5 reps @ 80%*Set 2 – 3 reps @ 85%*Set 3 – 1 rep @ 90%*Set 4 – 5 reps @ 85%*Set 5 – 3 reps @ 90%*Set 6 – 1 rep @ 95%D. For time:21 Thrusters (95/65 lb)7 Muscle-Ups18 Thrusters6 Muscle-Ups15 Thrusters5 Muscle-Ups12 Thrusters4 Muscle-UpsCompare time to January 16, 2015.

"ENDURANCE"

On the Airdyne or Assault Bike:5 Minutes for Max CaloriesRest 5 minutes4 Minutes for Max CaloriesRest 4 minutes3 Minutes for Max CaloriesRest 3 minutes2 Minutes for Max CaloriesRest 2 minutes1 Minute for Max Calories