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.,…
March 6 2015 – 15.2 Prep and Scaled
courtesy of CrossFit inc. Fitness Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 Wall balls 10 Horizontal ring rows From 3:00-6:00 2 rounds of: 12 Wall balls 12 Horizontal ring rows From 6:00-9:00 2 rounds of: 14 Wall balls 14 Horizontal ring rows Etc., following same pattern until you fail to complete both rounds. Performance CrossFit Open 15.2 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., following same pattern until you fail to complete both rounds. Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters…
March 5 2015
Fitness and Performance “Goat Day” 24 minute EMOM Pick 3 movements that require some time and attention to improve at Then repeat the necessary number of reps each Minute on the minute Sport Rest Day