Saturday 2.28.15

JS-9284-XLMat Fraser

2015 REGIONAL & OPEN ATHLETES
1. Strength
A. 7×3 Back Squat
B. 7×3 Close Grip Bench Press

2. Conditioning
With a running clock…
A. AMRAP 5
12 Box Jump Overs, 24/20″
12 Bar Facing Burpees
12 Front Squats, 135/95

Rest 5 Minutes

B. AMRAP 5
10 Box Jump Overs, 24/20″
10 Bar Facing Burpees
10 Front Squats, 135/95

Rest 5 Minutes

C. AMRAP 5
8 Box Jump Overs, 24/20″
8 Bar Facing Burpees
8 Front Squats, 135/95

Wednesday 2.25.15

JS-2210-X2 The Champ, Rich Froning

2015 REGIONAL ATHLETES & OPEN
1. Snatch
EMOMx7: Power Snatches, climbing
Min 1: 7 reps
Min 2: 6 reps
Min 3: 5 reps
Min 4: 4 reps
Min 5: 3 reps
Min 6: 2 reps
Min 7: 1 rep

2. Clean
EMOMx7: Power Cleans. climbing
Min 1: 7 reps
Min 2: 6 reps
Min 3: 5 reps
Min 4: 4 reps
Min 5: 3 reps
Min 6: 2 reps
Min 7: 1 rep

3. Thruster
EMOMx7: Thrusters. climbing
Min 1: 7 reps
Min 2: 6 reps
Min 3: 5 reps
Min 4: 4 reps
Min 5: 3 reps
Min 6: 2 reps
Min 7: 1 rep

4. Conditioning
4 RFT:

12 Jerks, 135/95
12 Box Jumps, 24/20
12 Cleans, 135/95
12 C2B Pull ups

Tuesday 2.24.15

JS-15053-X2Lindsey Valenzuela

2015 REGIONAL & OPEN ATHLETES
1. Gymnastics Skills
“Death by Muscle up”
Every minute, on the minute, complete an ascending ladder of Muscle ups. 1 rep the first minute, 2 the second and so on…

2. Conditioning
AMRAP 8:
15 Cal Row
15 Wall Balls, 20/14

3. Conditioning
3 RFT:
10 Deadllifts, 275/185
10 Bar Facing Burpees

Monday 2.23.15

JS-14814-X2Tracy O’Donnell

2015 REGIONAL & OPEN ATHLETES
1. Conditioning
AMRAP 12 of:
50 DU
20 KBS (70/53)
7 Jerks (185/135)

2. Strength Conditioning
EMOMx8:
Odd: 7 TTB + 7 Power Cleans, 155/105
Even: 7 TTB + 7 Front Squats, 155/105

Saturday 2.21.15

BN0O0201-X2 Congrats to Paul Tremblay and Cheryl Nasso for setting the new Men’s and Women’s World Records for the “Bergeron Beep Test”.
Tremblay: 27 rounds + 15 reps
Nasso: 24 rounds + 19 reps

2015 REGIONAL & OPEN ATHLETES
1. “TABATA”
20 Seconds of Work, 10 Seconds of Rest for 8 Rounds of:
Row for Calories
Push-Ups
Abmat Sit-Ups
Box Jump (24/20)
*Complete all 8 rounds before moving to next movement

Score is the total reps completed during all 32 intervals.

Friday 2.20.15

JS-14770-X2Amanda Goodman

2015 REGIONAL & OPEN ATHLETES
1.  Conditioning
“Bergeron Beep Test”
EMOM for as long as possible…
7 Thrusters, 75/55
7 Pull ups
7 Burpees

 

Benchmarks*
Super Elite/Specialists: 20+
Games Level Athletes: 18+
Regional Level Athletes: 13+
Open Level Athletes: 9+
*The Bergeron Beep Test is an excellent test of CrossFit-Specific conditioning and mental fortitude. Smaller and shorter athletes, particularly those with shorter arms, have an advantage in this test. Regardless, it is one of our best test of CF Sport Specific Conditioning and should be used as one of several tools to benchmark YOUR improvements throughout the year.