Monday 11.2.2015

*We are re-organizing our Competition Program in preparation for the 2016 Open;  If you are interested in taking your training to the next level, or simply learning more about our Competition Group, please email adam@fullrangecrossfit.com with the subject line "Competition," or speak to one of your coaches.

"FITNESS"

A. Every minute, on the minute, for 20 minutes, rotate through the following until you’ve completed four sets of each:Minute 1 – Back Squat x 4-6 reps @ 3011Minute 2 – Alternating Reverse Lunges with DBs/KBs x 12 repsMinute 3 – Bat Wings x 5 reps @ 1215(hold KBs/DBs in the top position for 5 full second each rep)Minute 4 – Hollow Rock or Hold x 40-60 secondsMinute 5 – RestB. For time:30 Kettlebell Swings15 Burpees24 Kettlebell Swings12 Burpees18 Kettlebell Swings9 Burpees

"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. Complete rounds of 15, 12 and 9 reps for time of:Hang Squat Cleans (135/95 lb.)Burpees Over the Barbell

"COMPETITION"

*Note: Please view this week as a transition into our next training cycle, which will begin with a week of baseline testing starting Monday, November 9th. If you have any nagging injuries, or feel beya up in any way, use this week to focus on more restorative modalities, and come in next week feeling fresh.A. Every 2 minutes, for 6 minutes (3 sets):Snatch Press from Receiving x 5 reps @ 2111Build over the course of the three sets.Followed by….Every 2 minutes, for 6 minutes (3 sets):(Snatch Push Press + Overhead Squat with Pause) x 2-3 reps(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)Build over the course of the three sets.B. Every 3 minutes, for 18 minutes (6 sets) of:3-Position Snatch(high hang, mid-thigh, then 2″ below the knee – pause for 2 seconds at each position, and pause for 1 second in the receiving position after each snatch)C. For max reps:90 seconds of Muscle-UpsRest 90 seconds90 seconds of Bar Muscle-UpsRest 90 seconds90 seconds of Handstand Walk (for max distance)D. Every 3 minutes, for 24 minutes (8 sets) for times:Row 200 metersPlease note times for each of the 8 sets. These should be performed as all out maximal efforts. Aim is to acheive maximum heart rate.

"ENDURANCE"

Every 6 minutes, for 30 minutes (5 sets):Row 800 Meters @ 85-90%