Strength
10 min emom 2 ohs start at 65 % and increase along the way.
Conditioning
“2014 Masters Run/Rope”
5 rounds for time
2 leg less rope climb 15′
400 m run
WOD Notes:
Over 50 – 2 rope climbs
Over 60 – 1 rope climb
***Scale rope climb with regular climb to 20′, up downs (6 per round unless 60+) or prowler pull.
Conditioning
“12 Days of Christmas”
1 Squat Snatch (135/95)
2 Box Jumps (30/24)
3 Push Press (135/95)
4 TTB
5 Hang Power Cleans (135/95)
6 HR Push Ups
7 Deadlifts (135/95)
8 Pump Sit ups
9 Kettle Bell Swings (70/53)
10 Lunges (10 each side, no weight)
11 Wall Balls (20/14)
12 Calorie Row
We did this around Christmas this year. You will follow the workout just like the song. Do 1 Squat Snatch, next round do 2 Box Jumps then 1 Squat Snatch, and so on until you get to 12 all the way back down to 1, then you will be finished!
Strength
Front Squat- 5×3 at 80%
Conditioning
21-15-9
Squat Cleans (135/95)
HSPU
—Rest 5 minutes
EMOM 10
Odd- 20/15 cal row
Even- 15 Wall Balls (20/14)
Notes:
45# plates plus abmat for men, 25 plus abmat for women. You can also do push press. Scaling for cleans will be 50-60% of your max clean. If you need to do push presses you will use the same bar as your clean.
You may need to also scale the calorie row. Whatever calories you get in the first round, just try to get that every round. You need some time to get off the rower and get to the wall ball. Wall balls are RX to black line as usual.
Strength
EMOM for 12 minutes: 3 Speed Deadlifts at 70%
Focus on moving the bar fast. Reset after each lift. You want to have a good set up each time.
Conditioning
100 Double Unders
20 Toes to Bar
30 Burpees
40 Box Jump Overs
30 Burpees
20 Toes to Bar
100 Double Unders
If a class is crowded, box jump overs may be changed to box jumps to save room/share boxes.
Scaling: 100 double unders= 250 singles, or you can scale to 50 dubs
Please remember to meet movement standards if you are writing RX on the white board. (ex: TTB= toes physically touching the bar on every rep).
Strength
Snatch
8 Minute EMOM Hang Snatch 60-75%
Conditioning
Cash in 400m run
10 Clean and Jerk (115/65)
10 Snatch (115/65)
10 C/J (135/85)
10 Snatch (135/85)
10 C/J (155/105)
10 Snatch (155/105)
Cash Out: 400 m run
Your first set of Clean/Jerk and Snatch should be relatively light and easy to get through, but your last set should be a struggle. You should not be linking many of the reps on the Snatch portion in your last round. You will need to have your weights ready and switch them as you finish each set.
Strength
Push Press – 5×3 @ 85%
Conditioning
21-15-9-15-21
OH Walking Lunge 50/35lb (length of Rage)
Slam balls 50/35lb
HR Push-ups
Strength
Back Squat – 1×5@80%, 1×4@85%, 1×3@90%, 1×2@95%, 1×1@100%, then 2 sets of max reps @ 85%
Conditioning
12 Min AMRAP
3 OHS 95/65lb
3 C2B Pull-ups
6 OHS
6 C2B Pull-ups
9 OHS
9 C2B Pull-ups
*Keep climbing ladder until time is up. Score is total reps
Extra Work: Weighted tabata plank
WOD Notes: This WOD is similar to 14.2 from this year. Weight can be scaled since it shouldn’t be heavy. You may scale pull-ups to chin over bar.
CrossFit Games begin Wednesday!
Conditioning
Complete all 4 Couplets in any order you wish:
Couplet #1 – 5 Rounds
5 Tire Flips
10 Burpees
Couplet #2 – 5 Rounds
6 Front Rack Lunges 155/105lb
8 C2B Pull-ups
Couplet #3 – 1 Round
50 Slam Ball 50/35lb
Farmers Carry (2 lengths of parking lot) 70/53lb KB
Couplet #4 – 1 Round
50 Wall Balls 20/14lb
25 Power Cleans 155/105lb
WOD Notes: Choose same weight for the Lunges & Power Cleans.
Announcement: Good luck to everyone competing today in the Test Your Metal Competition!
CF Rage representing at “Test Your Metal”
Strength
EMOM For 10 Minutes
ODD = 5-7 Bench Press @ 70%
EVEN = 5-7 Strict Pull-ups
Conditioning
8 Min AMRAP
5 Push Press 165/105lb
10 T2B
2 Power Snatch 165/105lb
1 Rope Climb 20ft
WOD Notes: Barbell should be 65% of 1RM Push Press. You should use same weight for push press and power snatch. Scaling for RC are 1 lap sled pull with arms only or 3 up/downs.
Conditioning
“Triple 3” – 2014 CrossFit Games
For time: (Time Cap: 45 min)
Row 3,000 meters
300 double-unders
Run 3 miles
WOD Notes: Scaling options are 2k row, 200 DU, Run 2 miles (I recommend majority of you to do this version). The other is option is a shorter version (15-20 min) 1k row, 100 DU, Run 1 mile. Scaling for 300 DU is 600 singles. Please come early to warm-up if you need extra time as we won’t take long to start this especially if we have to run 2 heats.
