Strength
Front Squat – Work up to a heavy single, then do 3×5 Pause Squats @ 75%+
Conditioning
Make-Up Day! You may also work on any skills you want to improve before the 2015 Open!
Reminder: There will only be one class this Saturday 2/14 @ 10am, since Rage is sending around 15 teams to Cupid’s Revenge in Lancaster. Open gym will be from 11-1pm.
Strength
Bench Press – Work up to a heavy 1RM, then do 2 sets max reps @ 75%
Conditioning
12 Min AMRAP
5 Power Clean @ 70%
10 C2B Pull-ups
15 Box Jump Overs 24/20″
WOD Notes: Scaling for C2B Pull-ups is chin over bar or jumping pull-ups for 60+ masters athletes. You may also step up instead of jump if necessary. Shoot for 4+ Rounds. Score is total reps.
Announcement: There will only be one class this Saturday 2/14 @ 10am, since Rage is sending around 15 teams to Cupid’s Revenge in Lancaster. Open gym will be from 11-1pm.
Rowing sprints
Strength
Snatch – Work up to a heavy single, then do 1 set max reps @ 70%
—1 set of max reps should be touch n go. Aim for 7+ reps.
Conditioning
For Time
40 Wall Balls 30/20lb
30 T2B
20 Power Snatches @ 70% 1RM
30 T2B
40 Wall Balls 30/20lb
Assistance
RDL’s: 4×6-8 reps @ 65% 1 RM DL
—1st rep starts at top of DL. Reach hips/knees back as your lower back stays neutral. Bar shaves legs as you lower bar to mid shin. Drive through mid foot & bring hips through to finish.
WOD Notes: Time domain for this WOD is 10-15 min (depends on how good your motor/T2B are). Scaling for T2B are hanging knee raises where you try to bring knees as high as possible. Snatches should be singles unless you feel comfortable doing 2-3 at a time, but keep in mind hanging on to the bar can elevate your heart rate, since there is more time under tension. Last round of wall balls should be done in the least amount of sets possible.
Strength
Split Jerk – 6×1 + 1 set max reps @ 75%
—Start @ 80% & work up to a heavy single
Conditioning
For Time
6 Push Press @ 75%
200 Double Unders
6 Push Press @ 75%
50 DB Snatches (alternating) 70/45lb
6 Push Press @ 75%
1000m Row
WOD Notes: Push Presses should be done unbroken every round, however they should be challenging for 6 reps (no jerks). DB Snatches are meant to be light, so pick a weight to where you can consistently move! Scaling for DU is 400 singles.
Lots of Split Jerk PR’s today!
Strength
Back Squat – Work up to a heavy single (not a max), then do 3×5 Pause Squats @ 75%+
Conditioning
15 Min AMRAP
40 Bar Facing Burpees
20 Thrusters 135/95lb
10 Ring Muscle-Ups
WOD Notes: Scores will range from 2-3 rounds. Thruster weight is moderately heavy (should be able to get them done in 2-3 sets). Scaling for Ring MU are 20 C2B Pull-ups. Score = total reps
Reminder
1) CrossFit Games Open starts Feb 26th. Sign up now at www.games.crossfit.com.
2) PartyAid is $2/can or $30/case
3) Mil-Spec Jump Ropes are $40
Conditioning
21-18-15-12-9-6-3
Overhead Squats 95/65lb
T2B
Burpee Box Jump Overs 24/20″
WOD Notes: OHS weight should be really light to where you can do each round unbroken. Scaling for T2B are scaling the # of reps to 7-10 each round or hanging knee raises.
Announcements
1) CrossFit Games Open starts Feb 26th. Sign up now at www.games.crossfit.com.
2) PartyAid is $2/can or $30/case
3) CF Kids is tomorrow @ 4pm
Strength
Front Squat – 5×3 @ 80%+ (Rep 1 = Pause, Rep 2 & 3 = Normal Tempo)
—Start @ 80% & work up to a heavy 3 rep for this
Conditioning
5 Rounds For Time
1 Rope Climb 20ft
10 Slams 40/30lb
40 Double Unders
WOD Notes: Scaling for RC are climbing to 15ft or 6 strict C2B Pull-ups. Scaling for DU are 100 singles. Slam ball weight is a little lighter, so that you can move through WOD with speed.
***Reminder: CF Kids is Sunday @ 4pm. Please let me know if you plan on bringing your kids!
Strength
Bench Press – 4×6 @ 77%
Conditioning
For Time
4 Squat Clean (75% of 1RM)
40 C2B Pull-ups
4 Squat Clean
50 HR Push-ups
4 Squat Clean
60 KB Swings 53/44lb
4 Squat Clean
1200 ft Shuttle Run (20 Laps inside Rage wall to wall)
Assistance
3xME GHD Hold (weighted) – (face the ground)
WOD Notes: You may scale pull-ups to chin over bar. If you cannot do strict push-ups, you must scale to burpees.
Strength
Snatch – 5 Sets (1 Hang + 1 Full Snatch) @ 75-85%
—Hang on to the bar after the hang & touch n go the full snatch.
Conditioning
5 Rounds For Time
6 Power Snatches 155/105lb
8 Front Rack Lunges 155/105lb
10 HSPU (4/2″ Deficit)
Midline
3×12 GHD Sit-ups (tempo: 3 sec down/3 sec up)
WOD Notes: Use same barbell for snatches/lunges. Power Snatch weight is 67-70% of 1RM Power Snatch. HSPU Rx’d are 2 45# plates on each side of an abmat for men and 1 45# plate for women. You may scale the height or do 10 DB Push Presses each round. Choose weight that is heavy for 10 unbroken.
Strength
Back Squat – 5×3 @ 80%+ (Rep 1 = Pause, Rep 2 & 3 = Normal Tempo)
—Start @ 80% & work up to a heavy 3 rep for this
Conditioning
For Time – “Whole 30 Baseline WOD” (Compare to 1/5/2015)
100 Cal Row
75 Burpees
50 Wall Balls 30/20lb
WOD Notes: Congratulations to those who survived all 30 days of this Nutrition Challenge! Let’s see how much this challenge has improved your performance! Use same WB weight as you did 30 days ago! Prizes will be given to the top male/female for biggest time improvement. Let’s Rage all over this WOD!
Announcement: Mil-Spec Jump Ropes are finally in for $40. Please pick up if you ordered one. I also have plenty in stock, so let me know if you are interested in buying one!
