Monday 1.5.2014
"FITNESS"
A. Four sets of:Front Squat x 5-7 reps @3011Rest 45 secondsRussian Kettlebell Swings x 12-15 reps(Focus on full hip extension and activation of both glutes and quads at the top of each rep)Rest 45 secondsSupine Ring Rows x 7-10 reps @2111Rest 45 secondsB. Against a 3-minute running clock, climb as high as possible through the following ladder:1 Dumbbell Thruster1 Burpee2 DB Thrusters2 Burpees3 DB Thrusters3 Burpees4 DB Thrusters4 Burpees5 DB Thrusters5 Burpees……continuing to climb the ladder until 3 minutes is up.Rest 3 minutes between sets, and complete a total of three sets.
"PERFORMANCE"
*Program Note: This is a transitional week as we head into our next cycle, specifically what will be called "Open Prep." Here we will focus on movements and time domains that we expect to see in the CrossFit Open, which begins February 26th. If you are planning to participate this year, there will be optional skill work programmed in that we highly recommend you do in the coming weeks. If you are unsure of your goals, or whether the Open is right for you, please speak with one of your coaches, or contact adam@fullrangecrossfit.comA. Four sets of:Power Clean x 1.1.1(Rest 5-7 seconds b/t reps)Rest 30 secondsRing Dips x max repsRest 2 minutesB. Against a 3-minute running clock, complete as many rounds through the following ladder:Hang Power Clean + 1 Front SquatHang Power Clean + 2 Front SquatsHang Power Clean + 3 Front SquatsRest 3 minutes between sets, and complete a total of three sets(Recommended weights – 165/115 lbs)*Compare to 11.22.2013
"COMPETITION"
A. Every minute, on the minute, for 12 minutes:Minute 1 – 4-8 Muscle-UpsMinute 2 – 20 Double-Unders + 10 Overhead Squats (95/65 lbs)Minute 3 – 20 Double-Unders + 10 Toes to BarMinute 4 – 6-8 Roll to CandlestickB. Four sets of:135/95 lb Ground to Overhead x 8 repsRest 2 minutes*Sets 1&3 – Snatch Technique*Sets 2&4 – Power Clean & Press Technique*Barbell cycling is all about establishing rhythm and strategies that work best for you based on your unique attributes as an athlete. You need to practice and experiment with different techniques. Note times for each set, the goal being to establish the most efficient technique – not just the fastest.C. Complete as many rounds and reps as possible in 20 minutes of:Run 400 Meters20 Unbroken Wall Ball Shots (20/14 lbs).D. Three sets of:Weighted GHD Hip Extension x 8 reps @ 2013Rest as neededTrap-3 Raises x 10 reps each arm @ 2111Rest as neededOptional Additional Conditioning SessionThree sets of:10 minutes of Rowing or AirDyne @ 75-80%6 Minutes of Stretching Hip Flexors and Quads (3 minutes each side)
"ENDURANCE"
On the AirDyne or Rower:3 Minutes @80-85%Rest 90 secondsx8