“2015 Open WOD 15.1”
9 Min AMRAP
15 T2B
10 Deadlifts 115/75#
5 Snatches 115/75#
“15.1A”
6 Min To Find 1RM CnJ
Reminder: Rage will open at 8am. First heat goes off at 9am! Time to Rage everyone!
***No CF Kids classes until further notice***
Strength
Front Squat – Work up to a heavy single (95%), then do 2-3 sets max reps @ 80%
Conditioning
Make-Up/Skills Day! Open WOD 15.1 & 15.1A have been announced! What do you all think? This workout will come down to grip and how efficient your T2B are, since the barbell weight is really light. Think about breaking up T2B from the beginning to save grip. If you want to do 15.1/15.1A tomorrow, you will have to find a judge. Rage will be hosting this workout Saturday AM, with heats starting at 9am & ending around 11am.
Strength
Bench Press (pause in bottom) – 7×2
—Start @ 75% @ work up to a heavy 2RM.
Conditioning
10 Min AMRAP
8 Burpee Box Step Over (20″ Box) – 70/35# DB
8 Strict C2B Pull-ups
WOD Notes: Today is somewhat of a lighter day volume wise in preparation for Open WOD 15.1. You may use DB or KB for the Burpee Box Step overs. Focus on lowering your hips/drive through the floor when picking up the weights. No kipping on the pull-ups for this WOD.
Reminder: CF Games Open WOD 15.1 WOD is announced tonight at 8pm on www.games.crossfit.com. Rage will host 15.1 Saturday AM, starting at 9am. We will be running a bunch of heats that you can sign-up for. Let’s get as many Ragers possible to compete or cheer everyone else on!
15.1 Open Announcement
Strength
Snatch (tempo) – 7×1 @ 75-85%
—1st pull should take 2 seconds as you clear the knee. Same as with the clean yesterday.
Conditioning
6 Rounds For Time
10 T2B (unbroken)
30 Double Unders
15 Wall Balls (unbroken) 30/20# (10ft)
WOD Notes: Time domain for this WOD is 9-15 min. Scaling for T2B = hanging knee raises. Scaling for DU = 60 singles. WB/T2B must be unbroken (no resting with the ball) to a 10ft target if you want it to be considered Rx.
***2 more days until the 2015 CF Games Open Begins***
Eric coaching the 7pm class
Strength
Clean n Jerk (tempo/pause) – 7×1 @ 75-85%
—The pull should be tempo (should take 2 seconds before you clear knee). This will force you to drive through the floor with the midfoot (use legs) and not yank the bar off the ground quickly with your back. On the Jerk, I want you to pause in the bottom of dip for 1 sec.
Conditioning
For Time
30 Power Cleans 185/115lb
60 Burpees
2k Row
Midline
3×1 Minute Weighted Plank (go heavy)
WOD Notes: PC weight is 65% of your 1RM PC. I would mix a few touch n go cleans with singles as your going through the 30 reps. We will have to run 2 heats for most classes, so be prepared.
***3 more days until the 2015 CF Games Season starts! Reminder – We will be doing 15.1 this Saturday at Rage! If you signed up for the Open and can’t come then, you can do it Fri/Sun/Mon, but please find a judge!
Strength
Back Squat – Work up to a heavy single (95%), then do 3 sets max reps @ 80%
Conditioning –
5 Rounds For Time
5 Ring Muscle-Ups
10 Overhead Squats 135/95lb
15 Box Jump Overs 24/20″
WOD Notes: If you don’t have MU, you can do Banded Bar MU or 10 Burpees/10 C2B Pull-ups (kipping) each round. OHS weight should be light enough to where you can go unbroken every round. You can sub front squats if OHS mobility is lacking, but practice after class. You may do lateral box jump overs or you can face the box.
***2015 CF Games Open WOD 15.1 is announced Thursday. Sign up at www.games.crossfit.com***
Thanks Wes (Teresa’s husband) for the new addition!
Conditioning
10 Min AMRAP
10 Burpees
10 Wall Balls 30/20lb
—Rest 3 minutes
5 Min AMRAP
10 Front Rack Lunges 155/105lb
10 HSPU or 10 DB Push Presses
—Rest 3 minutes
5 Min AMRAP Row For Calories
WOD Notes: WB are 10ft for men & women, so scale height accordingly. You should be able to do all 10 WB unbroken! Lunge weight is also light to where you can do 10 unbroken as well. HSPU are level (no deficit). Pick DB that you can do all 10 reps unbroken, but shouldn’t be too easy. Larger classes will start at different workouts.
Strength
Front Squat – 2 EMOM For 10 Minutes (10 sets)
—3 @ 75%, 3 @80%, 2 @85%, 2 @ 90%
Conditioning
Make-Up Day! The 2015 CF Games Open starts in 6 days! Use the rest of the time to work on any skills you want to be more efficient in. If you were here everyday and need a WOD, let me know!
Strength
Bench Press (close-grip) – 5×5 @ 75%+
—Only one finger inside knurling. Work up to 5RM.
Conditioning
For Time
1000m Row
30 KB Swings 88/53#
12 Ring Muscle-Ups
20 KB Swings 88/53#
9 Ring Muscle-Ups
10 KB Swings 88/53#
6 Ring Muscle-Ups
1000m Row
WOD Notes: Scaling for MU are less reps each round, banded bar MU (only if you are close to getting a MU). 2nd scaling option is to do 12 Strict Pull-ups & 12 Bar Dips. 3rd scaling option is to do 20 Cal on the ski erg each round.
***8 more days until the 2015 CF Games Open***
Strength
Snatch – 1 EMOM For 10 Minutes
—Start @ 75% & work up to a heavy single
Conditioning
5 Rounds For Time
40 Double Unders
12 C2B Pull-ups
5 Squat Snatches 155/100#
Assistance
3×8 Good Mornings (stay light if you’ve never done these before)
WOD Notes: Time Domain to shoot for is 9-14 minutes. Scaling for DU is 100 singles. You may scale C2B to chin over bar or jumping pull-ups if you are Masters 60+. Scaling for Squat Snatches are Power Snatch to OHS or just Power Snatches if your mobility is limited in the bottom of OHS.
