March 11 2015
Fitness and Performance “International Strength Day” RDL’s 5 x 5-8 reps Bulgarian split squats 4 x 6-8 each leg 3 sets of complex: 10 hollow rocks + 12 Russian twists 1000 – 1500 m light flush @20 SPM Sport 3 sets NFT 50 DU 10 Pistols (alt) 60 seconds MU drills 2 minutes Rest EMOM x 14 1 Squat Clean Start bar loading @60% and add 5-10 # each set, If you reach failure before completing # or rounds drop loading down by 10# and continue Rest 3 minutes Then… Max reps Burpee MU in 3 minutes
March 10 2015
All levels 2 sets for reps: 60 seconds Airdyne 30 seconds DB Snatch 50/35 90 seconds Rest 60 seconds Row 30 seconds Box jumps 90 seconds Rest 60 seconds Ski Erg 30 seconds DU 90 seconds Rest 60 seconds Wall balls 30 seconds Sit ups 90 seconds Rest
March 9 2015
Fitness 15 minutes: HS prep and practice Step one: Assess your mobility/positioning = wrist/shoulders Step two: Address your mobility/positioning = wrist/shoulders Step three: Scapular push ups 2 x 12’s Step four: Triangle incline push ups 2 x 3-5 Step five: 1/2 Wall climb + Hollow hold 3 x 20 seconds Step six: Full wall climb + finger balance x 6 Step seven: Kick up to wall Step eight: Scissors x 12 Step nine: Free stand controlled kick up and down For time 21 – 15 – 9 Heavy russian KB Swings Burpees Performance and Sport 15 minutes: HS prep and practice For time 21 American Swings 21 Push ups 15 American Swings 15 Ring dips 9 American Swings 9 HSPU
March 7 2015 – 15.2 Event
CrossFit Open 15.2 15 – 20 minutes of Mobility: Specific to your needs and the movements in WOD Then: 2 minutes Row @70% effort 90 seconds Ski erg @80% effort 60 seconds Airdyne @85% effort Prep: 1-2 sets NFT 12 banded reverse fly’s 6 KB Lateral lunges 12 Ring rows 6 Bottoms up OHS with dowel 12 Ring rows 6 dowel OH lateral lunge 10 minutes of complex: Snatch + OHS + Snatch balance 4 OHS 95/65 4 CTB 3 OHS 95/65 3 CTB2 OHS 95/65 2 CTB 1 OHS 95/65 1 CTB Then… Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 95-lb. overhead squats, 10 reps 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 95-lb. overhead squats, 12 reps 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 95-lb. overhead squats, 14 reps 14 chest-to-bar pull-ups Etc.,…