The 2015 Opens are Here!

froning fraser

Sign up for the opens this week!  If you’ve never done the opens before, now is the time to start.  You will be performing the same workouts that Froning and LeBlanc-Bazinet have to perform to get to the games!  It starts this week with the announcement of Workout 15.1 this Thursday @8pm Followed by Rich Froning and Matt Frazier performing it.  We will be completing the workout on Saturdays for the next 5 weeks during the regular schedule classes.  There will be a scaled and Master’s division so don’t worry about not being able to do movements.  Sign up with the link below:

https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games

3 minutes of z1 work
+
3-5 minutes of workout prep
*wall squats x 10-15
*wall angels x 10-15
*Single leg RDL to squat x 5/side
*Scap pull up x 5 + 1 strict pull up + 5 kip swings x 2 rounds

FITNESS

A. Jerk stance – high elbow strict press x 5 x 3 sets
B. BS; 55×1 x 2 reps x 3-4 sets
*after each set do 6-7 ring rows.. pause for 1 sec. with rings @ chest
+
12 minute amrap
10 jumping pull ups
15 wall ball
30 sec. plank hold

PERFORMANCE

A. Jerk Balance x 5 x 3 sets.. off feel
B. BS; 55×1 x 2 reps x 3-4 sets @ 60-65%
*after each set do 8-10 ring rows.. pause for 1 sec. with rings @ chest
+
for time:
40 wall balls, 20/14#
25 pull ups
30 wall balls, 20/14#
20 pull ups
20 wall balls, 20/14#
15 pull ups
10 wall balls, 20/14#
10 pull ups

Cool down:
partner pull up bar stretch – acquire 1 minute
bench OH stretch – acquire 1 minute
wall stretch – acquire 45 sec. per leg

2/12/15

sumo squat to stand – heels elevated
kip swing on rings (hollow to arch.. lead with shoulders)
GHD sit ups
hollow hold to arch holds x 3 sets

FITNESS/PERFORMANCE

A. CG Bench Press; 5.4.3.2.1
B. L-sit or Tuck hold x 20 sec. x 5 sets – rest 40 sec. bt. sets
+
4 rounds @ 80/85/90/95% effort
20/15 cal on AB
20/15 cal row
20 kb swings, 70/55#
Work:Rest = 1: .5

Cool down:
partner pull up bar strict – accumulate 45 sec. each
Banded hamstring stretch – accumulate 60 sec. per leg

Wall squast – heels elevated x10
trap 3 raise x 10/side
plank walk outs to hollow hold x 10 x 5 sec. hold each time
Single leg glute bridge x 10/side

FITNESS
A.  EmOM x 6 minutes; Hip Power Clean + FS- building each time, but nothing over 85% of clean max here
B.  BB back rack lunge step x 6 (3/leg) x 3 sets – rest 60 seconds
+
5 minute amrap @ 75-80%
5 db plank rows
50 jump rope singles

rest 2 minutes

5 minute amrap @ 75-80%
2 wall walks w/ 2 sec. hold
50 jump rope singles

rest 2 minutes

5 minute amrap @ 75-80%
10 DB box step overs 5/leg
5 jump rope singles

PERFORMANCE

A.  EmOM x 6 minutes; Hip Power Clean + Hip Clean – building each time, but nothing over 85% of clean max here
B.  BB back rack lunge step x 6 (3/leg) x 3 sets – rest 60 seconds
+
5 minute amrap @ 75-80%
5 CTB pull ups
35 double unders

rest 2 minutes

5 minute amrap @ 75-80%
5 strict Ring dips
35 double unders

rest 2 minutes

5 minute amrap @ 75-80%
10 DB box step overs, 24/20″ (5/leg)
35 double unders
Cool Down:
Banded OH stretch x 60 sec. per arm
chest stretch on wall x 30sec. per arm x 2 rounds
Child’s pose to cobra stretch x 15 slow and controlled

“Sweat Sesh”
15 minutes on the AB
2 minutes @ 70%
1 minute recover

TGU x 3/side
x-band walks x 10/side
Hollow hold x 20 sec. x 3 rounds

FITNESS

A. BN Snatch grip PP x3 x 3-4 sets.. hold each rep for 2 sec. OH focusing on catch position
B. RDL @ 60-70% x 10 reps x 3 sets (% is off clean @ 2121 tempo)
+
10 minute amrap
3 DL
6 perfect plank push ups
9 box jumps w/ step down

cool down:
OH bench stretch x 1 minute then 1 minute each individual arm
band leg stretch x 60sec. per leg

PERFORMANCE

*de load week this week.. staying lighter if you tested last week and drop intensity

A. BN Snatch grip PP + PJ; 1+1 x 3-4 sets.. hold each rep for 2 sec. OH focusing on catch position
B. RDL @ 60-70% x 10 reps x 3 sets (% is off clean @ 2121 tempo)
+
10 minute amrap
5 DL @ 155/105
10 HR push ups
15 box jumps, 24/20″

2/9/2015

Sumo Squat to stand x 10 *heels elevated with tight ankles or hips
bottoms up kb press x 10/side
kip swing on rings x 10
v-ups x 20

*de loading this week in weights from last weeks testing

A. Front Squat @ 60-65% x5 reps x 4 sets @ 22×1 tempo
B.1 BB bent over row x 8 x 3
B.2 Strict pull up @ 2131 x 3 x 3 or ring Rows 3×10
+
21-18-15-12-9-6-3
DB thruster, 40/25# per hand
K2E or knee raises/abmat

finisher (if you have time)
acquire 3 minute plank hold on elbows

Cool down:
acquire 1 minute of partner OH stretch
foam roll legs – acquire 1 minute each leg

“Sweat Sesh”
2 minutes on the AD @ 70% effort
rest 1 minute – off the bike
x15 rounds

2/5/15

ARE squats x 2 rounds
wall angels x 15
kip swing on p-bar (arch to hollow and staying tight)
Hollow hold x 60 sec. (as few sets as possible)

FITNESS/PERFORMANCE

A.1 Burpees/Squat Thrust x 10 sec. @ max effort, rest 30 sec.
A.2  AD sprint x 20 sec. @ max effort, rest 30 sec.
A.3  Row sprint x 30 sec. @ max effort, rest 2 minutes
+
20 minutes on the clock – top of every 5 minutes complete the following as a 3 minute amrap
4 box jumps
6 kb swing*only to shoulder height
8 BB front rack walking lunge steps – tough weight of choice here

*scale the box jump up to 30/24″ if you can do it comfortably

“Sweat Sesh”
60 minute AB ride steady effort.. moderate wattage here