Strength
Front Squat – Work up to a heavy 2RM, then 2×5 @ 70% for speed
Conditioning
“Open WOD 11.3”
5 Min AMRAP
Squat Clean n Jerk 165/105lb
WOD Notes: Each CnJ counts as 2 reps. Each squat clean = 1 rep, each jerk = 1 rep. Scale weight to about 55% of your 1RM clean n jerk.
Strength
EMOM for 12 Minutes
ODD = 3 Bench Press 85%+
EVEN = Prowler Push 400lb+/300lb+ (60 ft = length of Rage)
—Prowler should take about 15-20 sec max each round
Conditioning
For Time
250m Sled Drag 45/25lb
100 Double Unders
50 Cal Row
40 Slam Balls 40/25lb
30 HSPU
20 Front Rack Lunges 205/125lb
250m Run
WOD Notes: You may scale the weight on the sled. Scaling for DU are 250 singles. You may scale the reps of the HSPU to 20 reps or do 30 Push Jerk @ 155/105lb (55% of 1RM Push Jerk). Lunges should be around 65% of your 1RM Front squat.
Strength/Skill
EMOM For 12 Min
ODD = 2 Squat Snatches @ 80%+
EVEN = 10 UNBROKEN Heavy Wall Balls 30/20lb
—You may scale to power snatches. WB are to black/gray line for men/women.
Conditioning
10 Min AMRAP Ladder
3 DB Snatch 80/45lb
3 Burpees
6 DB Snatch
6 Burpees
9 DB Snatch
9 Burpees
12 DB Snatch
12 Burpees
***Keep climbing the ladder until 10 min is up
WOD Notes: The strength/skill portion will turn into a metcon quickly! Make sure to focus on technique on your snatches. They don’t have to be touch n go. Your score will be total reps for the DB Snatch/Burpee WOD.
Strength
Hang Power Clean – 2 EMOM for 10 Minutes
—Start at 80% & work up to a heavy double or single by the end of the EMOM
Conditioning
6 Rounds For Time
5 Hang Power Cleans 225/135lb
5 Ring Muscle-Ups or 12 C2B Pull-ups
Run 250m (fast)
—Rest 90 sec between rounds
Assistance
A) Ring/Bar Dips 3×8 (weighted for advanced)
B) Sit-ups 4×20 (weighted)
WOD Notes: Each round should be about 95% effort! You should need that 90 seconds of rest each round! HPC weight is about 80% of 1RM. You should be doing MU if you have them, however if 5 is a challenge to do unbroken scale to 3-4 since each round is supposed to be quick!
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!
