Tuesday 2.17.2015

**We will be holding an informational meeting this Friday 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 2 minutes, for 20 minutes (10 sets, 5 of each):Odd Sets – Deadlift x 6 reps @ 3111Even Sets – Bench Press x 6 reps @ 2011B. Complete as many rounds and reps as possible in 10 minutes of:5 Pull-Ups10 Burpees15 Kettlebell Swings

"PERFORMANCE"

A. Every two minutes, for 20 minutes (10 sets) of:Clean x 2 reps(rest 10 seconds between singles)Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+B. Complete as many rounds and reps as possible in 10 minutes of:5 Ground to Overhead (165/115 lbs)10 Burpees Over the Barbell15 Pull-Ups

"COMPETITION"

A. Four sets of:3-Position Snatch @ 75-80%(high hang, mid-thigh, below the knee)Rest as neededB. For time:21 Muscle-Ups15 Snatches (165/110 lbs – power snatch is fine)9 Strict Handstand Push-Ups to Deficit (8″/4″)TIME CAP: 9 MinutesIf you cannot complete this rep scheme in under 9 minutes, please scale the movements or the loads. This workout is intended to be fast and furious, with some of the best athletes in the world potentially completing it without breaking up the reps. If you need a few breaks, that’s ok, but if you think you’ll spend more than 5 minutes on muscle-ups, scale down the reps to something that can be done in closer to 3 minutes. Make similar adjustments, if necessary, to the snatches and handstand push-ups.C. Eight sets of (total of 32 minutes):45 seconds of Rowing (for max meters)Rest 15 seconds30 seconds of Strict Handstand Push-UpsRest 30 seconds45 seconds of 24″/20″ Box Jump-OversRest 15 seconds30 seconds of Ring DipsRest 30 secondsAt the top of each minute, for 32 minutes, you will rotate stations and try to accumulate as many reps or meters as possible of each movement. If you don’t have strict handstand push-ups, perform a strict substitution – like L-Seated Dumbbell Press.Note scores by movement…e.g., Rowing – 245/248/241/etc…D. Three sets of:Single-Arm DB Row x 8 reps each arm @ 2111Rest as neededGHD Sit-Ups x 12-15 repsRest as needed

"ENDURANCE"

Three sets of:Row 3,000 meters @alternating tempoRest 5 minutes*Workout Details: Alternate tempo for each 3000m interval500m ON, 500m OFF,400m ON, 400m OFF,300m ON, 300m OFF,200m ON, 200m OFF,100m ON, 100m OFF“ON” target pace:  5-8sec/500 slower than your 2k PR time“OFF” target pace:  25-30sec/500m slower than your 2k PR time