Wednesday 1.7.2015

*Olympic Lifting with Brayn is tonight at 6:30. If you want to move more weight, and be more efficient, you owe it to yourself to come!

"FITNESS"

A. Three sets, not for time of:Turkish Get Ups x 2-3 reps/armKettlebell Windmills x 3-5/sideDouble Under Practice x 60 secondsB. Every minute, on the minute, for 24 minutes:Minute 1 – 15 Kettlebell SwingsMinute 2 – 10 Walking Lunges with Dumbbells (heavy!)Minute 3 – 10 Burpees to 6″ Overhead Target

"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, not for time, of:Muscle Ups (or progressions) x 3-5 repsUnbroken Double Unders x 30-50 reps (no more than 2 attempts)B. Every minute, on the minute, for 24 minutes:Minute 1 – 15 Kettlebell Swings (24/16 kg – full vertical bell)Minute 2 – 10 Walking Lunges with Dumbbells (heavy!)Minute 3 – 10-12 Burpees to 6″ Overhead Target

"COMPETITION"

A. Every minute, on the minute, for 12 minutes:Minute 1 – 2-3 Rope Climbs (15′)Minute 2 – 10 Meters of Handstand WalkMinute 3 – 6-8 Ring Dips with a 2-Second Pause at Full ExtensionMinute 4 – 30-40 seconds of Hollow Rocks or HoldsB. Five sets of:10 Shoulder to Overhead (135-155/105-95 lbs)Rest 2 minutesPerform every rep as a power jerk – do not push press. The goal is to establish a good rhythm of efficient movement so that you can becomefaster as the sets go. Please note times and learning from each set.C. Every minute, on the minute, for 24 minutes:Minute 1 –  15 Kettlebell Swings (24/16 kg – full vertical bell)Minute 2 – 10 Walking Lunges with Dumbbells (heavy!)Minute 3 – 12 Burpees to 6″ Overhead Target

"ENDURANCE"

On the AirDyne or Rower:3 Minutes @80-85%Rest 90 secondsx8