2/1

Gymnastics: 2 Options

A. 10 minutes of weakness work

B. 3 x Max Effort Muscle-ups

WOD: for time

1000 m Row

30 Deadlifts 185#/125#

20 Front Squats 185#/125#

30 Deadlifts 185#/125#

1000 m Row

Strength: 

A. 5 x 2 Squat Cleans @ 70-75%
B. Snatch Pull off riser: 3 x 3 @ 90% of Snatch 1 RM

1/31

Strength 1: 8 x 3 Back Squat

Strength 2: Jerk 

a. 2 x 3 @ 84%

b. 2 x 2 @ 84%

WOD: 3 Rounds 

10 Strict handstand push-ups

15 Strict ring dips

20 Strict push-ups

45 Strict pull-ups

*30 Minute Time Cap*

Olympic Lifting: Snatch Balance

4 x 3 @ 83% 1 RM Snatch

1/30

1. Active Recovery: do something for 10-15 minutes to get your blood circulating

2. Mobility: 30 Minutes- 1 hour prioritizing trouble spots

1/29

Strength: Build to a heavy 7 rep bench

WOD: For Time 

50 Back Squats 95#/65#

50 T2B

50 Back Squats 75#/55#

50 Good Mornings 45#/35# (bar across back)

50 Back Squats 55#/45#

50 Sit-ups

Optional, perform after WOD: Alternating EMOM for 10 Minutes

Odd: 5-8 pull-ups (C2B if possible, focus on mechanics and proper movement. Quality > Quantity)

Even: 8 Push Presses, you choose weight

1/28

15 Minutes of weakness work

WOD: For Time

9 Snatches 155#/105#

2 K Row

15 Snatches 155#/105#

1 K Row

21 Snatches 155#/105#

500 M Row

Pulls:

A. 1 Attempt at a 20 RM Deadlift (unbroken)

B. Clean pull off riser: 3 x 3 @ 90% of clean 

1/27

* I would really appreciate it if everyone could post to the comments section. It gives me a good feel of how you guys are reacting to the training and the volume and helps me understand if I need to change anything.

Gymnastics: 'Mini' Flight Simulator, 5-10-15-20-25-30-35-40-35-30-25-20-15-10-5 Double Unders (each number is an unbroken set; go back to zero after completing each set. Each set is unbroken!) 

EMOM for 5 Minutes: 2 Squat Snatches at 75% 1 RM (drop bar in between reps)

WOD: 'Hard Cindy'

5 weighted pull-ups 35#/20#

10 Push-ups with feet on 30" box

15 squats holding 45#/25# plate

**WOD Scaling: 

A. Pull-ups: Scale to unweighted strict pull-ups or unweighted kipping

B. Push-ups: Scale the height of the box or reps, or even remove the box entirely

C. Squats: squats should not require scaling

1/25

We are going to be incorporating mainsite, CrossFit.com, workouts where possible. Why, you ask?

1. It is always a good source of workouts for building capacity

2. Greg Glassman has been doing the programming lately and he knows a thing or two

3. This from Crossfit.com: "For those of you reading tea leaves there has been plenty of foreshadowing of Open, Regional, and Games movements on the Main Page in the months leading up to prior Games seasons. Might wanna pay attention. Just sayin’…"

WOD: 5 Rounds

20 Ring Dips

14 Thrusters 135#/95#

Strength: Squats

A. Build to a 1 RM Front Squat

B. 7 x 5 Back Squat: Goal is to use the same weight for all 7 sets

***WOD comes first today!!! It is our priority because we are trying to focus on building capacity for the Open! So your strength numbers probably won't be PR's but we do them to help maintain what we have and the 7 x 5 BS is great for developing volume with heavy weight.****

1/24

Gymnastics: 2 Options

A. 15 Minutes of Muscle-up progressions

B. EMOM for 10 Minutes: 2-3 MU

WOD 1: 15-12-9-6-3

C2B

Clean and Jerk 135#/95#

Push-up 

Rest as needed

WOD 2: EMOM for 8 minutes
Even: 2 Hang Squat Snatch @ 70-75%
Odd: 40 Seconds Max Double Unders

1/23

1. Active Recovery: do something for 10-15 minutes to get your blood circulating

2. Mobility: 30 Minutes- 1 hour prioritizing trouble spots

1/22

15 Minutes of Weakness Work

Pulls:

A. Hang Clean: 4 x 2 @ 75%

B. Clean Pull off 3" riser: 5 x 4 @ 85%

C. Snatch Pull off 3" riser: 5 x 4 @ 85%
*I recommend standing on a 45# plate

WOD: 

A. Shoulder Press: 1-1-1-1-1

B. Push Press: 3-3-3-3-3

C. Push Jerk: 5-5-5-5-5

1/21

Gymnastics: 

A. 5 Minutes to HS walk as far as possible

B. 3 x 5-10 Kipping HSPU

Strength: Deadlift

A. Establish a 1 RM Deadlift

B. 7 x 3 Speed Deadlifts at 65% of 1 RM

WOD: The Chief

5 x 3 Min AMRAP Resting 1 Minute between rounds

3 Power Cleans 135#/95#

6 Push-ups

9 Air Squats

1/20

15 Minutes of Gymnastics Weakness Work: (3 Options)

A. Dips: 3 x 10

B. Muscle-ups or C2B: 4 x Max Effort

C Muscle-up Progressions/transitions

EMOM for 15 Minutes: 3 Touch-and-Go Power Snatches

WOD: 'TK' AMRAP 20: 

8 Strict Pull-ups

8 Box Jumps 36"/30"

12 KB Swings 70#/53#

1/19

Rest Day

1/18

Courtesy CJ Martin of CrossFit Invictus

WOD: 2 Rounds

2 Minute AMRAP

4/2 Muscle-Ups (Mod: 4 Pull-ups + 4 Dips)

8 Deadlifts (225/155)

Rest 3 minutes

2 Minute AMRAP

4 Power Cleans (185/135)

8 Chest-to-Bar Pull-Ups

Rest 3 minutes

2 Minute AMRAP

4 Front Squats (155/105 – from the floor)

8 Toes to Bar

Rest 3 minutes

2 Minute AMRAP

4 Power Snatches (135/95)

20 Double-Unders

Rest 3 minutes, and then…REPEAT 

1/17

Strength 1: Build to a 1 RM Clean & Jerk

WOD: 7 rounds 

1 Minute Max Effort Wall Balls 20#/14#

20 seconds Max Effort Step Down Box Jumps 24/20″

40 seconds Rest

Strength 2: 5 x 5 Clean Pull @ 90% while standing on 3" riser (I used a 45# plate)

1/16

1. Active Recovery: do something for 10-15 minutes to get your blood circulating

2. Mobility: 30 Minutes- 1 hour prioritizing trouble spots

1/15

EMOM for 5 Minutes: 3 Squat Cleans @ 70-75%

Strength:

A. Build to a 1 RM Back Squat

B. Back Squat: 6 x 3 with 81-86% of today's 1 RM Back Squat 

WOD: 

A. 3 Rounds:

75 Double-Unders

50 Air Squats

25 Cal Row/Airdyne

-Rest 5 Minutes-

B. EMOM for 5 Minutes: 15 Burpees to 6" target

1/14

Strength 1: Build to a heavy 5 rep strict press

WOD 1: 5 Rounds (you choose weight, should attempt to get progressively heavier)

5 Deadlifts

3 Hang Power Cleans

1 Split Jerk

*Rest as needed between Rounds

**All reps must be unbroken, cannot rest in middle of complex

Wod 2: 6 Rounds

10 T2B

8 Ring Push-ups
*Rest 30 Seconds between rounds

Strength 2: Pulls

A. Snatch Grip Deadlift: 5 x 4 @ 110% 1 RM Snatch

B. 5 x 5 Snatch Pull @ 90% while standing on 3" riser (I used a 45# plate)

1/13

EMOM for 5 Minutes: 5 Squat Snatches 

Strength: Squats

A. Build to a 1 RM Front Squat

B. Build to a 1 RM Back Squat

C. Take 83% of today's 1 RM Back Squat: 1 x Max Reps

WOD 1: 3 Rounds

1 Minute Max Effort Box Jumps 24"/20"

1 Minute Max Effort Power Cleans 115#/75#

1 Minute Max Effort Rope Climbs

1 Minute Max Effort lateral burpees over bar

1 Minute Rest

1/11

Gymnastics:
Option A. 10 Minutes working Muscle-up Progressions
Option B. EMOM for 10 Minutes: 2 muscle-ups

Olympic lifting:

A. Build to a 1 RM Snatch for the day

B. 5 x 2 @ 75% of today's 1 RM

C. Snatch Pull: 5 x 3 @ 100% of snatch PR (not today's RM, unless that is a PR)

WOD 1: 4 Rounds

30 Seconds Max Effort Pull-ups (C2B if possible)

30 Seconds Rest

30 Seconds Max Effort Ring Dips

30 Seconds Rest

Rest as needed

WOD 2: 10 minutes to complete-

4 rounds of:

10 Shoulder to Overhead 135/95#

20 TTB

50 Double-Unders

With the remainder of the 10 minutes-

AMRAP of:

Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.)

1/10

10 Minutes Weakness work

Strength 1: Work up to a heavy single Front Squat 

Strength 2: 

a. Work up to a heavy single Back Squat

b. Back Squat: 4 x 3 (you choose weight)

WOD 1: 

EMOM until you fail:

3 Cleans 185#/135# 

3 Front Squats 185#/135#

3 Jerks 185#/135#

*Most, if not all of you, will have to modify. I would recommend trying to use weight somewhere in the 60-65% range of your 1 RM Clean & Jerk

Rest as Needed

WOD 2: 200 Double-Unders for time

CHECK-IN: If you guys could keep posting, that would be great. Also, make sure you are continuously telling me how your body feels and how it is adjusting to the volume. I want to know if something isn't working or is too challenging so I can adjust the programming

1/9

1. Active Recovery: do something for 10-15 minutes to get your blood circulating

2. Mobility: 30 Minutes- 1 hour prioritizing trouble spots

1/8

Strength: Front Squat

5 x 4 @ 85% (sets x reps)

WOD: Ben Bergeron's Conditioning Test (CrossFit New England) 

EMOM until you fail:

7 Thrusters 75#/55#

7 Pull-ups

7 Burpees

Olympic Lifting: 

A. Build to a heavy 1 Rep Hang Clean (Above Knee)

B. Take 70% of your 1 Rep Hang Clean and complete 4 x 3 from the hang (sets x reps)

*Perform after WOD. Your Hang Clean will be lower than normal, but we are trying to work two things:

1) Moving heavy weight while fatigued

2) Forcing ourselves to focus on technique

1/7

Programming Note: Over the next few weeks we are going to gradually transition towards the part of the programming template that preps us for the Open, which begins February 27th (Remember, you must registert by January 15th!). This will mean that you see much more Open style workouts. Mainly, more AMRAPs with lighter weight and emphasis on the main movements used during the Open. This means we will be developing our engines and making strength a secondary concern. Thus, some days you might see WODs programmed before strength or days where there are only WODs. Additionally, if there are days where you cannot hit the prescribed percentages on a movement, squats for example, DO NOT GET DETERRED! You are going to be pushing hard in the WODs, which are the focus, and this may effect your strength. Just drop the weight to a point where you can complete the prescribed sets x reps. Finally, please follow it as programmed so you can hit the WODs hard!

Olympic Lifting 1: 

A. Build to a heavy 1 Rep Hang Snatch (Above Knee)

B. Take 70% of your 1 Rep Hang Snatch and complete 4 x 3 from the hang (sets x reps)

Strength 1: Build to a heavy 5 rep Bench

WOD: EMOM 10 Minutes

5 Burpee box jumps 24"/20"

15 Air Squats

*If you fail to complete a minute, rest the next

Strength 2: Clean Pull

5 x 3 @ 100% 1 RM Clean (sets x reps)

1/6

Strength: Back Squat

5 x 4 @ 86% of your 1 RM (sets x reps)

20 Min AMRAP:

A. Fran: 21-15-9

Thrusters 95#/65#

Pull-ups

Immediately into

B. Elizabeth: 21-15-9

Power Cleans 135#/95#

Ring Dips

Immediately into

C. Diane: 21-15-9

Deadlifts 225#/155#

HSPU

Immediately into

D. 30 Muscle-ups

**Yes, this workout sounds awful. I want to use this as a benchmark against which we can test progress. It will only be done once or twice a year and will be a good measure for you to see your improvements. This workout tests your endurance (20 Minutes), metabolic conditioning (thrusters spike your heart rate), strength (DL in Diane), skill/gymnastics (Pull-ups, HSPU, MU, Dips). And if you are lucky enough to finish the 30 Muscle-ups before the 20 Minutes, you get to start with Fran again!!!!!

1/4

Gymnastics: 3 Rounds NFT

Max HS Walk

8 Pistols

Max L-Hang

Strength: Build to a heavy 5 rep Strict Press

EMOM for 10 Minutes: 

A. First 5 minutes: 3 Power Clean @ 70%

B. Second 5 minutes: 2 Squat Clean @ 70%

WOD: For time (rest is mandatory and should be exact):

30 Unbroken Wall Balls 20/14#

Rest 2:1

20 Unbroken Wall Balls 20/14#

Rest 2:1

50 6″ Target Burpees

No rest

20 Unbroken Wall Balls 20/14#

Rest 2:1

30 Unbroken Wall Balls 20/14# 

*If you cannot do that many WB unbroken, do as many as you can to start

Rest 10 Minutes

30 Front Squats 185#/135#

30 Shoulder-to-Overhead 165#/110#

30 Thrusters 135#/95#

1/3

15 Minutes Weakness Work

Gymnastics 1: 'Mini' Flight Simulator, 5-10-15-20-25-30-35-30-25-20-15-10-5 Double Unders (each number is an unbroken set; go back to zero after completing each set. Each set is unbroken!) 

*10 Minute Time Cap

Olympic Lifting: Snatch Balance: 5 x 3 @ 65% 1 RM Snatch

For time:

3 Power Snatches 115/75#

6 C2B Pull-ups

9 6″ Target Burpees

6 Power Snatches 115/75#

9 C2B Pull-ups

12 6″ Target Burpees

9 Power Snatches 115/75#

12 C2B Pull-ups

15 6″ Target Burpees

12 Power Snatches 115/75#

15 C2B Pull-ups

18 6″ Target Burpees

15 Power Snatches 115/75#

18 C2B Pull-ups

21 6″ Target Burpees

1/2

EMOM for 7 minutes: 3 Power Snatch @ 70%

Back Squat: 

a. 3 reps @ 70%

b. 3 reps @ 70%

c. 2 reps @ 75%

d. 2 reps @ 75%

e. 2 reps @ 75%

Split Jerk: (4 x 3) (sets x reps) @ 73%

WOD:

21-15-9 Deadlift 315#/185#

12-9-6 Strict Pull-ups