Friday 3.20.2015

*The fourth week of Friday Night Lights is tonight at 6:30pm.  Come out and support your fellow Rangers as they take on 15.4!

"FITNESS"

A. Every minute on the minute for 15 minutes (5 sets):Station 1 – Front Squat x 6 repsStation 2 – Tall Box Jumps x 6 reps (rest 2-3 seconds between jumps)Station 3 – Single Arm DB Press x 6 reps/armB. Complete as many rounds and reps as possible in 8 minutes of:10 Russian Kettlebell Swings10 Push-ups40 Meter Shuttle RunC. Every 2 mintues, for 10 minutes (5 sets):200ft. Farmer’s Carry (as heavy as possible)

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):2 Power Cleans + 1 Split Jerk(pause for 2 seconds in the receiving position of your split jerk)Build over the course of the 10 sets to something moderately heavy for today.B. CrossFit Open Workout 15.4Complete as many reps as possible in 8 minutes of:3 Handstand Push-ups3 Power Cleans (185/125 lb.)6 Handstand Push-ups3 Power Cleans9 Handstand Push-ups3 Power Cleans12 Handstand Push-ups6 Power Cleans15 Handstand Push-ups6 Power Cleans18 Handstand Push-ups6 Power Cleans21 Handstand Push-ups9 Power CleansEtc., adding 3 reps to the Handstand Push-up each round, and 3 reps to the Power Clean every 3 rounds.C. Every 2 minutes for 10 minutes (5 sets):200ft Farmer’s Carry (as heavy as possible)

"COMPETITION"

*For the duration of the Open, we will be following directly along with the Invictus Competition Program.  Please check their blog for today's workout.

"ENDURANCE"

Every 4 minutes, for 40 minutes (10 sets):Run or Row 400 meters