Wednesday 7.29.15

KarinKatrin Davidsdottior

2016 REGIONAL ATHLETES
1. Strength
1×3 Push Press

2. Strength
1×2 Push Jerk

3. Strength
1×1 Split Jerk

4. Strength
2×10 Back Squat

5. Gymnastics Skills
6 sets of 60% of best unbroken set of Muscle ups, rest as needed between sets

6. Assault Bike Conditioning
A. 3 attempts to establish max RPM. This can be as long or short of an effort as you’d like. Rest as needed between efforts.
B. 6x:15 on, 1:45 off – goal is to maintain 90%+ RPM of best “A” score.
C. 4x:30 on, 1:40 off – goal is to maintain 85%+ RPM of best “A” score.
C. 2x:45 on, 1:15 off – goal is to maintain 80%+ RPM of best “A” score.

2016 OPEN ATHLETES
1. Strength
1×3 Push Press

2. Strength
1×2 Push Jerk

3. Strength
1×1 Split Jerk

4. Strength
2×10 Back Squat

5. Gymnastics Skills
6 sets of 60% of best unbroken set of Muscle ups, rest as needed between sets

6. Rowing Conditioning
A. 3 attempts to establish highest “Calorie/Hour” pace. This can be as long or short of an effort as you’d like. Rest as needed between efforts.
B. 6x:15 on, 1:45 off – goal is to maintain 90%+ of best “A” score.
C. 4x:30 on, 1:40 off – goal is to maintain 85%+ of best “A” score.
C. 2x:45 on, 1:15 off – goal is to maintain 80%+ of best “A” score.

Tuesday 7.28.15

2015-1-24-25784Cole Sager

2016 Open/Regional Athletes
1. Bounding
5×1 – Seated Box Jump

2. Clean
A. 5×1 – Clean High Pull + Tall Clean.
*Clean High Pull – Bring bar to chest level. Tall clean – With locked out hips and knees, shrug and drop into squat. This is a technique primer. Light weights, fast movement.

B. EMOMx15, 3 Rounds:
Min 1 – 1 Squat Clean, 70%
Min 2 – 1 Squat Clean, 75%
Min 3 – 1 Squat Clean, 80%
Min 4 – 1 Squat Clean, 85%
Min 5 – 1 Squat Clean, 90%

3. Conditioning
21-15-9:
Deadlifts (225/155)
400m Run

4. Accessory Work
3 Supersets:
15 Barbell Bent Over Rows
20 Glute Bridges
25 GHD Sit-Ups
30 Banded Good Mornings

Monday 7.27.15

photoKatrin Davidsdottir
2015 CrossFit Games Champion

2016 Open/Regional Athletes
1. Snatch
On The 2:00 x 7
Power Snatch + Hang Squat Snatch + Squat Snatch

2. Strength
3×3 Back Squat

3. Gymnastics Conditioning
Take 25% of your unbroken Ring MU:
4 Sets of “X” MU + “X” Dips + “X” MU

4. Conditioning
21-15-9:
Squat Snatch, 95/65
CTB Pull-Ups

5. Conditioning
25-20-15-10-5:  Assault Bike (Calories)
50-40-30-20-10: Double-Unders

 

 

Saturday 7.25.15

JS-2387-LTeam CFNE and Katrin Davidsdottir

2016 Regional Athletes
1. Barbell Conditioning

5-4-3-2-1:
Front Squat, 205/145
Push Jerk, 205/145

Rest 2:00

5-4-3-2-1:
Front Squat, 205/145
Push Jerk, 205/145

2. Conditioning
In teams of 3:
10K Row
Athletes change every 250m

3. Gymnastics Conditioning
Alt EMOM x 12
Odd – 50′ Handstand Walk
Even – 50 Double-Unders

2016 Open Athletes
1. Barbell Conditioning

5-4-3-2-1
Front Squat, 185/135
Push Jerk, 185/135

Rest 2:00

5-4-3-2-1
Front Squat, 185/135
Push Jerk, 185/135

2. Conditioning
In teams of 3:
10K Row
Athletes change every 250m

3. Gymnastics Conditioning
Alt EMOM x 12
Odd – 25′ Handstand Walk
Even – 40 Double-Unders

 

Friday 7.24.15

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2016 REGIONAL & OPEN ATHLETES
1. Pull
10-8-6-4-2 Dead Lifts, climbing

2. Conditioning
1,000-meter run
25 Power Cleans, 135/95
25 Box Jump Overs, 24/20
25 C2B
50 Wall Balls, 20/14
25 C2B
25 Box Jump Overs, 24/20
25 Power Cleans, 135/95

3. Mid-line Accessory Work
3 Supersets of:
40 Hip Extensions
30 GHDSU

Wednesday 7.22.15

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2016 REGIONAL/OPEN ATHLETES
1. Snatch
A. 3×3 Snatch Balance
B. 2×2 Hang Squat Snatch
C. 1×1 Squat Snatch

2. Strength
5×3 Banded Front Squats

3. Strength
5×5 Bench Press

4. Conditioning
EMOMx20:
Min 1: 15/12 Cal Row
Min 2: 15/12 Cal Assault Bike
Min 3: 200m Run
Min 4: 50 Double unders

Tuesday 7.21.15

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2015 GAMES ATHLETES
Rest Day

2016 REGIONAL ATHLETES
1. Clean
EMOMx10: 3 Squat Cleans

2. Gymnastics Conditioning
6 sets of 60% of your biggest unbroken set of muscle ups

3. Conditioning
21 Thrusters, 95/65
21 KBS, 2-pood/1.5-pood
400m Run
15 Thrusters, 95/65
15 KBS, 2-pood/1.5-pood
400m Run
9 Thrusters, 95/65
9 KBS, 2-pood/1.5-pood
400m Run

2016 OPEN ATHLETES
1. Clean
EMOMx10: 3 Squat Cleans

2. Gymnastics Conditioning
6 sets of 60% of your biggest unbroken set of muscle ups

3. Conditioning
21 Thrusters, 95/65
21 KBS, 2-pood/1.5-pood
500m Row
15 Thrusters, 95/65
15 KBS, 2-pood/1.5-pood
500m Row
9 Thrusters, 95/65
9 KBS, 2-pood/1.5-pood
500m Row

Monday 7.20.15

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2015 MASTERS & INDIVIDUAL GAMES ATHLETES
Rest Day

2016 OPEN/REGIONAL ATHLETES
1. Front Squat
Quickly work up to a heavy single

2. Snatch Grip Push Press
Quickly work up to a heavy single

3. Snatch Grip Push Jerk
Quickly work up to a heavy single

4. Snatch Balance
Quickly work up to a heavy single

5. Snatch
Quickly work up to a heavy single

6. Front Squat
Quickly work up to a heavy single

7. Gymnastics Conditioning
50 Strict TTB for time

8. Conditioning
3 RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20