WOD

Wednesday

Wednesday

The OPEN is coming (AMRAP – Reps)
EMOM 28
Min 1: Wallballs 20/14#
Min 2: Chest to bars
Min 3: Cal Bike
Min 4: Rest

L3: Pull-ups
L2: 14/10#, Jump Pull-ups
L1: Air Squats, Ring Rows

After Party
A)Floor Press 10-10-8-6
b) Knee tuck L+ Knee tuck R+ Hollow Tuck 4×10

Tuesday

Tuesday

Back Squat
-Heavier than last week
– :3 eccentric on all reps
– ~90%
Jetski (Time)
3 Rounds
500m Row
400m Run

Monday

Monday
-Last week to sign-up for an Open T-shirt/tank

Lil Macho (AMRAP – Rounds)
“Lil Macho”
EMOM for as long as possible
3 Hang Power Cleans + 3 Push Jerks
RX-165,115
L3-135,95
L2-115,80
L1-85,55

-Goal should be to get at least 10 rounds
-Cap is 20 Rounds
Cash Out
Metcon (Time)
For Time
70 Box Facing Burpee Box Jump Overs 24/20″

L3: 20/16″
L2: Step-ups
L1: Short Box


Sunday Aerobic

Sunday Aerobic
-Last 8am Aerobic class. Next week Sunday pump/ Open prep starts!

Metcon (Time)
Teams of Two
8 Rounds
1:00 Light/ Moderate Bike (Row if necessary)
:30 Max Effort
:30 Cool down
-Partners trade off round till each one has done 8 ea

Saturday

Saturday

Bar crawl (AMRAP – Reps)
“Bar Crawl” by CFNE
In Teams of 3:
AMRAP 7:
Bench Press
50 Floor Press (135/95)
50 Floor Press (155/105)
AMRAP Bench Press (185/135)
… Rest 3 Minutes
AMRAP 7:
50 Front Squat (135/95)
50 Front Squat (155/105)
AMRAP Front Squat (185/135)
… Rest 3 Minutes
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

Scale: Scale weights to build every 50 reps


Friday

Friday

Warm-up
WOD Prep
Coach Demo Movements
Athletes Set up movements
then
3-4 Mini Rounds not for time of:
20 DU
2-5 HSPU
2-5 C2B
1 Muscle Up
1 Power Snatch
-coaches will asses athletes movement and scalability during the movement prep
-allow athletes ample time to build to their power snatch weight
Double Stacked (Time)
“Double Stacked”
2 Rounds
100 Double Unders
20 Handstand Pushups
15 Chest 2 Bar Pullups
10 Bar Muscle Ups
5 Power Snatch 175/120#
20 Minute Cap

L3: 2:00 DU, HSPU Plate and mat, Pull-ups, Jumping MU, 145/100#
L2: HSPU off Box, Band Pullups, 20 Dips, 115/75#
L1: 300 SU, Pike Variation, BB Inverted Row, 85/60#
After Party
1)Gun Walks 4x 150ft (75ea)
1b) DB Tate Press 4x 10-12
2) Snatch Pulls 3×3
Or
Class ROMWOD

Fit Thursday

Fit Thursday

Warm-up
AMRAP 10
10 Wallballs
10 Leg raise w WB
20 WB Russian Twists
200m Run w WB
Metcon (Time)
“Flight Risk”
3 Rounds
400m Run
20 Box Jumps 24/20″
200m Suitcase Carry 53/35#
20 Renegade Row

25 Min Cap

L2: 35/26#, Step-up
L1: 200m Run

END: Metcon (Distance)
Endurance:
12 RDS :15on/:30 off
ME Bike, Run, Row or Ski

Wednesday

Wednesday

Metcon (AMRAP – Reps)
“The End in Mind”
EMOM 21
Minute 1 Max WB Situps (20,14)
Minute 2 Max Calorie Row
Minute 3 Max Bar facing Burpees

L2: 14/10#
L1: Sit-ups

-Try to keep order so situps are the recovery
– start a group behind another if necessary
Accessories
A) Serratus Crunch 5×10
B) KB Floor Press 5×10-12

Or

Extra Endurance
5 Rounds
:30 Burpees
:30 Bike Cals
:30 Rest

Tuesday

Tuesday

Power Clean+ Push Jerk+ Power Clean + Split Jerk (Every 1:30 for 8 sets)
– Add weight each set
-Unbroken work on barbell cycling
CrossFit Games Open 13.4 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Scaled: 95/65#, Knee Raise
Masters: 115/ 75#
Masters scaled: 75/55#, Toes to Post

*These are comparable to normal options for the Open. Try to hold the standard as best as possible but normal modifications may be used.

After Party
A) Pendlay Row 3x 6-8
*heavier than last week
a2) Deadbug+ Reverse crunch 3×10

Monday

Monday
-CrossFit Open 20 starts Oct 10th
– T Shirt sign-ups start today, show your support with some swag!
– Sign-up for the intramural Open
– Open extra conditioning program:

https://docs.google.com/document/d/14CeUUZKVN2UAFoWvpIZBMLEBbJxjRv6O3dmd7D7NC6g

Back Squat (3×4 @85%)
– Control for :3 on each eccentric
-Best heavier than last week
HobGoblin (Time)
“HobGoblin”
3 RFT
20 KBS 53/35#
20 Goblet Squats 53/35#
400m Run

L2: 35/26#
L1: 26/18, 200m Run

Accessories

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