Wednesday 2.11.2015

*Olympic Weightlifting with Coach Brayn is tonight at 6:30pm!

"FITNESS"

A. Every 2 minutes, for 18 minutes (3 sets of each):Minutes 1-2, 7-8 & 13-14: Pull-ups x 6-8 reps + Ring or Stationary Dips x 6-8 repsMinutes 3-4, 9-10 & 15-16: Handstand Hold x 45-60 seconds (or Turkish Get Up x 3 reps/arm)Minutes 5-6, 11-12 & 17-18: Hollow Rocks or Holds x 45-60 seconds (accumulated)B. Against a 2-minute running clock, complete the following:AirDyne 30/20 Cals (Assault Bike: 22/14 Cals)Dumbbell Manmakers x max repsRest 2 minutes between sets, and complete a total of four sets*In bigger classes, folks can sub 400/300 Meter Row for AirDyne (if you didn't row yesterday)

"PERFORMANCE"

A. Every 2 minutes, for 18 minutes (3 sets of each):Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds(OR Low Ring Muscle Up Progression x 3-4 reps + Strict Pull-ups x 4-6 reps)Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters(use Freestanding Handstand Hold or Handstand Wall Runs if you don’t have handstand walks yet)Minutes 5-6, 11-12 & 17-18: L-Sit Hold x 45 seconds accumulated timeB. Against a 2-minute running clock, complete the following:AirDyne 30/20 Cals (Assault Bike: 22/14 Cals)Chest-to-Bar Pull-ups x max repsRest 2 minutes between sets, and complete a total of four sets*In bigger classes, folks can sub 400/300 Meter Row for AirDyne (if you didn't row yesterday)

"COMPETITION"

A. Deadlift*Set 1 – 10 reps @ 55% of 1-RM*Set 2 – 10 reps @ 65%*Set 3 – 6 reps @ 75%*Set 4 – 8 reps @ 80%*Set 5 – 6 reps @ 85%*Set 6 – 4 reps @ 90%Rest 2-3 minutes between sets.B. CrossFit Games Open 11.4Complete as many rounds and reps as possible in 10 minutes of:60 Bar-Facing Burpees30 Overhead squats (120/90 lbs)10 Muscle-upsC. Three sets, not for time, of:Bent-Over Barbell Row x 6-8 reps @ 2111Rest 60 secondsWeighted Supinated-Grip Pull-Ups x 4-6 reps @ 21X0Rest 60 secondsGlute-Ham Raises x 6-8 reps @ 3011Rest 60 seconds

"ENDURANCE"

For time, Row the following distances:1000m, 500m, 250m (40sec rest b/t reps)Rest 3min800m, 400m, 200m (40sec rest b/t reps)Rest 3min600m, 300m, 150m (40sec rest b/t reps)Rest 3min400m, 200m, 100m (40sec rest b/t reps)Rest 3min200m, 100m, 50m (40sec rest b/t reps)*Your goal should be to increase the pace as the distances get shorter.