Monday 1.12.2015

*Congrats to Donna W. and Katie L on their performances at the CrossFit Tri-County Snowdown yesterday! Donna and her teammate, Corinne Hill from CrossFit Providence, took home a 3rd place podium finish in their division!

"FITNESS"

A. Every minute, on the minute, for 12 minutes (4 sets of each):Minute 1 – Front Squat w/1-second pause in the bottom x 4-5 repsMinute 2 – Pull-ups x 6-8 reps (customize to your ability)Minute 3 – Hollow Holds/Rocks x 30 secondsB. Against a 45-second running clock, complete the following for max calories:10 Dumbbell Ground to OverheadAirDyne or Assault Bike x max calories in remaining timeRest 2:15 between sets, and complete a total of five sets*Choose a DB load that allows you to move quickly through the Ground to Overhead; You should have at least 20 seconds of work on the bike before the clock expires.  If technique is the issue, substitute with Ball Slams.

"PERFORMANCE"

A. Every 2 minutes, for 12 minutes (6 sets):Front Squat x 2 reps @75-80%Chest-to-Bar Pull-ups x 6-8 reps AFAP*The goal here is to work on rhythm and efficiency with CTBs in a slightly fatigued state. Customize the reps to suit your ability, but have at least 30 seconds of rest before returning to the Front SquatsB. Against a 45-second running clock, complete the following for max calories:7 Power Cleans (115-155/75-105)AirDyne or Assault Bike x max calories in remaining timeRest 2:15 between sets, and complete a total of five sets*Power Cleans should be touch and go, or at least finished in 20 seconds or less. On the bike, look to go about 90-95%, leaving something in the tank so you can go hard in the later roundsC. (Optional) Every minute, on the minute, for 6 minutes:Minute 1 – Supine Ring Rows x 7-10 @2111Minute 2 – Hollow Holds/Rocks x 30-40 seconds

"COMPETITION"

A. Every 90 seconds, for 12 minutes (8 sets) of:Front Squat x 2 reps @ 75-80%Strict Handstand Push-Ups x 6 reps*Customize your reps to suit your ability. If you’re strong with HSPUs, add a deficit. If you struggle with strict handstand push-ups,reduce the reps or work on negatives. In either event, you should have at least 15 seconds to transition back to your front squats after your final HSPU.B. Five sets of:3-Position Clean(high hang, mid-thigh, 2″ below the knee)Rest as neededGoal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics.C. Four sets for max reps of:30 seconds of Power Cleans @ 60% of 1-RM CleanRest 90 secondsNote the weight used and the reps achieved. From now until the beginning of the Open you will see many opportunities to practice cycling the barbell through different movements and loading percentages. Use these opportunities to fine tune technique and determine your best movement strategies for different loads and rep schemes.D. CrossFit Games Open 14.2Every 3 minutes for as long as possible complete:From 0:00-3:00Two rounds of:10 Overhead Squats (95/65 lbs)10 Chest-to-Bar Pull-UpsFrom 3:00-6:00Two rounds of:12 Overhead Squats (95/65 lbs)12 Chest-to-Bar Pull-UpsFrom 6:00-9:00Two rounds of:14 Overhead Squats (95/65 lbs)14 Chest-to-Bar Pull-UpsEtc., following same pattern until you fail to complete both rounds within the 3-minute period.

"ENDURANCE"

On the AirDyne or RowerEight sets of:30 Seconds @ 90%60 Seconds Rest60 Seconds @80%60 Seconds Rest90 Seconds @ 70%60 Seconds Rest