Strength
EMOM for 10 Min
ODD = 3 Snatches (full) @ 80%
EVEN = 1 Rope Climb 20′ (count the # of pulls it takes to get to the top)
Conditioning
For Time
2-4-6-8-10-8-6-4-2 – Push Jerk 135/95lb
1-2-3-4-5-4-3-2-1 – Muscle-Ups
WOD Notes: Push Jerk weight should be light so that you can move quickly through this WOD. Scaling for MU are doing only 1 or 2 reps each round, MU progresssions on the ground, MU attempts on the high rings, or 10 burpees each round (90 total).
Strength
EMOM For 10 Minutes
ODD = 3 Hang Power Cleans (80%)
EVEN = 5 Strict Pull-ups (weighted)
—Pull-ups should be heavy, but not quite a 5RM each round
Conditioning
3 Rounds For Time
50 Double Unders
15 C2B Pull-ups
500m Row
—Rest 5 minutes
30 GI Janes For Time
Midline
Accumulate 3 min GHD Sit-up Hold (weighted)
WOD Notes: Scaling for DU, is 125 singles or 25 DU each round. You may scale to chin over bar if C2B is too difficult without a band. Make sure to push the pace on the row each round (80% effort) then sprint the last round. The 30 GI Janes for time should be approached as a sprint (1-3 minute WOD).
-CrossFit Rage is currently sitting in 34th place! The top 30 teams in the Mid Atlantic Region get invited to Regionals!
Strength
Back Squat – 5×3 @ 90%
—Rest 2 minutes between sets
Conditioning
15 Min AMRAP
15 Wall Balls 30/20lb
12 Bar Facing Burpees
9 T2B
WOD Notes: Rx’d for WB is 10′ (black line) men & 9′ (red line) for women & masters 55+. You must face the bar on the burpees. I think you will see at least two of these movements in 14.4, so I wanted to make sure you could practice them early this week. You should be going a little heavier than normal on the WB, but if you want to use same weight you normally do to move faster that’s fine.
Conditioning
Open WOD 14.3: 8 minute AMRAP
10 deadlifts, 135 / 95 lb / 65lb
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb / 95lb
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb / 115lb
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb / 135lb
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb / 155lb
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb / 185lb
15 box jumps, 24 / 20 inch
WOD Notes; You should scale weight accordingly as this WOD can definitely strain your back if you lose technique as you get fatigued. Lets keep up the intensity Ragers! 3.2.1…Rage!
***8:45am – Standards Meeting***
9am – Heat 1
Joe
Mary
Jen B
9:15am – Heat 2
Diana
9;30am – Heat 3
Tighe Brent S
Andy B Amy J.
Fiorella
10am – Heat 4
Jenn S Patrick
Jenny K. Matt B.
Colby
10:15am – Heat 5
Julie S Tarah
Tim R Ryan
Bill Candy
10:30am – Heat 6
Chris W Joan
Bryan B
Vinny
Strength
Front Squat – Work up to a heavy 1RM for the day. Then do 2×3 (87%), then 1×5 (50% for speed)
Conditioning
Make-Up Day! However, if you didn’t miss a day this week then do the following.
100 Calories for time on Air Dyne
*Top every minute do 5 burpees (WOD starts with burpees)
—14.3 has been announced! We will run heats every 15 minutes. I think I prepared you guys pretty well this week programming wise, since we haven’t done these movements yet.
Dan crushing 14.3 in neonish attire!
Strength
Snatch – 2 EMOM for 10 Minutes (Squat Snatch is preferred)
—Start at 80% & work up to a heavy 2 reps. They don’t have to be touch n go.
Conditioning
A) Row 500m ALL OUT for time!
B) 5 Rounds For Time
1 Rope Climb 20′
15 Russian KB Swings (heavy)
10 T2B
WOD Notes: This WOD is really going to tax the grip so be prepared & really try to use legs to climb the rope. Scaling for RC are climbing to 15′ or 3 up/downs.
Strength/Skill
EMOM For 10 Min
ODD = 3 Squat Cleans @ 77%
EVEN = Handstand Walk 50′
—You may hold a handstand against wall for 30 sec or hold plank for 30 sec
Conditioning
15 Min AMRAP
50 Wall Balls 20/14lb
25 Power Cleans 165/105lb
12 Ring Muscle-Ups
WOD Notes: Rx’d for WB is 10′ (black line) & 9′ (red line) for masters 55+. Power clean weight is around 60% 1RM. You can scale MU to 4-8 reps, do 10 MU progressions on the ground (kip & sit through), or do 20 C2B Pull-ups.
Strength
Banded Bench Press – 2 EMOM for 8 Min
—Use 70% of 1RM with purple bands. Focus on moving bar with speed
Conditioning
6 Rounds (each round is 95% effort)
10 DB Snatches 80/45lb
12 HR Push-ups
Run 250m
—Rest 90 sec between rounds
Assistance
Heavy Prowler Pushes 4×60′ (heavy as possible)
WOD Notes: This is an interval style WOD where each round should be at a high intensity (not 100% effort, but close to it—each round should be consistent).
Week 2 of the CrossFit Games Open is in the books! Nice job everyone!
Ryan – Repping out DB Snatches!
Strength
Bulgarian Split Squats – 5×8 (each leg as heavy as possible)
—Elevate back leg on a low box/bench. Hold DB in each hand. Rest 30 seconds between each leg & 2 minutes between sets.
Conditioning
For Time
21 GI Janes
21 Slam Balls 50/35lb
50 Double Unders
15 GI Janes
15 Slam Balls 50/35lb
50 Double Unders
9 GI Janes
9 Slam Balls 50/35lb
50 Double Unders
—Rest 5 minutes
Extra Conditioning
Tabata Row For Total Calories
WOD Notes: Rx’d for GI Janes is using a pullup bar that’s at least 4 inches above reach. Scaling for DU are 125 singles each round.
Open Annoucement: There are many of you who are repeating 14.2 tonight. I would prefer if you do it before the 4pm class or right at 7pm as I’m warming up the 7pm class. I think it will be beneficial if we can group most of you together to create a high energy atmosphere. Rage is doing well as a team so far, so let’s keep this up & RAGE all over 14.2’s face!!
Conditioning
“Open WOD 14.2”
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats 95/65/45lb
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats 95/65/45lb
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats 95/65/45lb
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
SCHEDULE/Heats
8:45am – Standards Meeting
9am – HEAT 1
Teresa Rachel
Jenny K.
Nikki
Jen B.
9:20am – HEAT 2
Andy B.
Diana
9:40am – HEAT 3
Tina M Bryan
Fiorella
Blaire
10am – HEAT 4
Jenn S. Matt
Colby Kristi
Jason Steve
Tarah
10:20am – HEAT 5
Vinny
Candy
Chris
Julie
