Strength
Back Squat – Work up to a heavy 2RM, then 2×10 @ 55% for speed.
Conditioning
For Time – “Naughty Jackie”
1000m Row
50 Alternating Pistols (26/18lb KB)
30 GI Janes
WOD Notes: Scaling for pistols are using no weight or 50 OH Lunges with a 45/25lb plate. Bar height should be a few inches above your reach for GI Janes. Time domain for this WOD is 8-12 minutes, so approach this with some intensity!
Fi, Joan, Jenn, Tina, Julie – 15K/5K Run
Conditioning
You must complete the following (in any order) for time
15 Bear Complex 185/115lb
50 T2B
75 KB Swings 70/53lb
1 Mile Run
***It is your choice on how you get the work completed. You can break it up into as many rounds as you want. Let’s see who has the best strategy!
WOD Notes: For the Bear Complex, you must break it up into a power clean, front squat, push jerk, back squat, push jerk. Weight should be moderately heavy (50% of front squat).
Strength
Front Squat – Work up to a heavy 1RM, then do 3×3 @ 90%
Conditioning
5 Rounds For Time
8 Front Rack Lunges 155/105lb
1 Rope Climb 20′
10 Slam Balls 40/25lb
WOD Notes: Lunges should be a little less than 50% of your 1RM front squat. Scaling for RC, are 3 up/downs or 10 burpees.
Announcement: Congratulations to the following CF Rage Masters Competitors who finished in the top 200 worldwide in their age division in the Open. They are invited to compete in the Masters Qualifier April 17-21st.
Kurt Stein – 185th (50-54)
Bonnie Boyles – 44th (60+)
Christina Walters – 185th (50-54)
Candace Shanley – 132nd (60+)
Jenny Koniencki – 72nd (45-49)
Strength
Snatch – Work up to a heavy 1RM
—Full Snatch is preferred. Beginners will work technique from the hang position
Conditioning
5 Rounds For Time
5 Squat Snatches 135/95lb
10 C2B Pull-ups
15 Box Jumps 24/20″
Assistance
3×8 Strict Pull-ups (weighted)
WOD Notes: You may scale to power snatches if mobility is limited in the bottom of Snatch. Snatch weight should be around 55-60% 1RM. You may also scale C2B to chin over bar, if you don’t want to use a band.
Strength
Deadlift – Work up to a heavy 1RM, then do 3×3 @ 85%
Conditioning
9-6-3
Power Cleans 225/155lb
Bar Facing Burpees
—Rest 3 minutes
12-9-6
Power Cleans 185/125lb
Bar Facing Burpees
—Rest 3 minutes
15-12-9
Power Cleans 135/95lb
Bar Facing Burpees
Extra Conditioning
Air Dyne – 6×30 sec sprints all out!
—Rest 90 sec between efforts
WOD Notes: Each round should be timed separately (write 3 different times on the board). Weights used for each set should be around 75%, 65%, 50% of your 1RM power clean. Give each round 100% effort, since there is built in rest time! Try to change weights quickly between sets.
Strength
Shoulder Press – Work up to a heavy 1RM, then do 3×3 @ 90%
Conditioning
4 Rounds For Time
10 Handstand Push-ups (no deficit)
12 DB Snatches (alternating) 80/45lb
Run 400m
Midline
3xME GHD Sit-up Hold (weighted)
WOD Notes: Scaling for HSPU are 10 Push Press @ 60% 1RM. The runs should be paced each round with the exception of the 4th round.
—Amazing job to all Ragers who participated in the 2014 CrossFit Games Open! I hope you all learned something from this experience and will come in more determined than ever to attack your 2014 Goals!
