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“It’s not the size of the dog in the fight, it’s the size of the fight in the dog.”

Mark Twain

Last Open WOD this week!! ALL OUT – NO REGRETS.

Monday, Mar. 20

Rx

For Time:

21 Thrusters (125/85)

9 Ring Muscle-Ups

15 Thrusters (125/85)

7 Ring Muscle-Ups

9 Thrusters (125/85)

5 Ring Muscle-Ups

Sc

For Time:

21 Thrusters (95/65)

21 Pull-Ups

15 Thrusters (95/65)

15 Pull-Ups

9 Thrusters (95/65)

9 Pull-Ups

OPTIONAL: 5 sets of the following complex, building up or across (heavy)

1 Back Squat

2 Reverse Lunges (1 E/L)

1 Back Squat

Tuesday, Mar. 21

AMRAP-17 min.

15 Power Cleans (115/80)

28 Pistols (14 E/L)

50 Double-Unders

Wednesday, Mar. 22

5 RFT:

5 Shoulder to Overhead (135/95)

10 Target Burpees

15 Box Jumps

Thursday, Mar. 23

*Choose a rep/weight/duration range according to what you are looking for & Open priorities, ranging from an intense workout to a moderate WOD or to a restorative conditioning.

E.M.O.M. for 15 minutes

Min. 1: 100m Run

Min. 2: 3-10 DB Thrusters (Rx 50/35 Sc 35/20)

Min. 3: 6-16 DB Renegade Rows  (alternating, total 3/3 or up to 8/8…Rx 50/35 Sc 35/20)

Then…

3 x Core Complex, rest 30s-1min. Between sets:

5-10 Repetitions of each, without breaking:

Hollow Rocks

Tuck Crunches

V-Ups

Hollow Hold

OPEN ATHLETES: active recovery, mobility, shoulder Pre-Hab, stretching…

Row 800-1000m or Jog 800-1000m x 2-3 Sets at a steady pace you can maintain at about 4-5 Rate of Perceived Exertion do not allow yourself to speed up or slow down. Keep your focus on the monitor. Rest 5-7 min. Between each row (or 1:1). In the rest time do  X 3-5 sets of the following complex: 5-10 V-Ups + 10 Pike-Ups (Pulses) + 10s Pike Hold

Shoulder Pre-Hab: light dumbbell external rotations, snow angels, banded external rotations, body/ring rows, band pull-aparts (diagonal, horizontal), KB arm-bar stretch, etc. (use all the stuff we have been practicing on Thursdays that has worked for you!!)

Glute activation: clamshells, banded lateral walk, bridges, one-legged RDLs, etc.

Friday, Mar. 24

FINAL WOD!!

OPEN WOD 17.5 www.games.crossfit.com for official rules and guidelines.

Saturday, Mar. 25

Open Box 9:00AM-12:00PM

“If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.” – Bruce Lee

Monday, Mar. 13

RX’D:

On The Minute, until you get caught (last man standing)

Min. 1: 3 Cleans (any style 185/125) + 3 HSPUs

Min. 2: 3 Cleans + 6 HSPUs

Min. 3 3 Cleans + 9 HSPUs

… and so on… ascending 3 HSPU reps every minute…

SCALED:

On The Minute, until you get caught (last man standing)

Min. 1: 3 Cleans + 3 Push Presses (95/65)

Min. 2: 5 Cleans + 5 Push Presses

Min. 3: 7 Cleans + 7 Push Presses

… and so on 9/9, 11/11, etc.… ascending 2 reps per movement every minute…

OPTIONAL: Back Squat: every 2 minutes, for, 10 min. (5 sets) x 3 Back Squats @ 75-85%

Tuesday, Mar. 14

OPEN WOD 15.3 www.games.crossfit.com for official rules and guidelines.

This WOD does not need to be done full blast, you may use it as a rehearsal for pacing.

AMRAP-14min.

7 Muscle-Ups

50 Wall Balls (20 to 10”/14 to 9”)

100 Double-Unders

*Scaled (2015 Open Scaled Version):

AMRAP-14min.

50 Wall Balls (20 to 9”/10 to 9”)

200 Single-Unders

Wednesday, Mar. 15

AGAIN – Pistol Practice: 3 x 5-10 reps E/S WITHOUT ALTERNATING. This means you must complete all reps on one side before switching to the other. The idea is to work on full extension & control to master the movement’s standards. Work on mechanics & resting as needed between sets. If you do not have Pistols yet, work on progressions assigned by Coach without alternating, as well.

5 Rounds AFAP:

10 Box Jumps (24”/20”)

10 S2OH (115/75)

10 Bar Facing Burpees

Thursday, Mar. 16

*Choose a rep/weight/duration range according to what you are looking for & Open priorities, ranging from an intense workout to a moderate WOD or to a restorative conditioning.

E.M.O.M. for 21 minutes

Min. 1: 3-10 T2B or 10-20 Tuck Crunches (you may also try V-Ups or Hollows)

Min. 2: 10-15 KB Swings (American or Russian)

Min. 3: 3-7 Dumbbell OHS E/S (Rx: 50/35, Sc: 35/20)

OPEN ATHLETES: active recovery, mobility, shoulder Pre-Hab, stretching…

Row 800-1000m or Jog 800-1000m x 2-3 Sets at a steady pace you can maintain at about 4-5 Rate of Perceived Exertion do not allow yourself to speed up or slow down. Keep your focus on the monitor. Rest 5-7 min. Between each row (or 1:1). In the rest time do  X 3-5 sets of the following complex: 5-10 V-Ups + 10 Pike-Ups (Pulses) + 10s Pike Hold

Shoulder Pre-Hab: light dumbbell external rotations, snow angels, banded external rotations, body/ring rows, band pull-aparts (diagonal, horizontal), KB arm-bar stretch, etc. (use all the stuff we have been practicing on Thursdays that has worked for you!!)

Glute activation: clamshells, banded lateral walk, bridges, one-legged RDLs, etc.

Friday, Mar. 17

OPEN WOD 17.4 www.games.crossfit.com for official rules and guidelines.

Saturday, Mar. 18

Open Box 9:00AM-12:00PM

“If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.” – Bruce Lee

Monday, Mar. 6

A. Every 2 min. for 16 min. (8 sets) ALTERNATING sets of:

1 FRONT Squat @ 85%

3 BACK Squats at the same weight (85% 1RM FS)

B. 3 RFT:

15 Thrusters (95/65)

100 Double Unders (scale as needed)

Aim for performing unbroken.

Tuesday, Mar. 7

OPEN WOD 16.4 www.games.crossfit.com for official rules and guidelines.

AMRAP-13min.

55 Deadlifts (225/155)

55 Wall Balls

55 Cal Row

55 HSPUs

*Scaled (Open Standards):

Hand-release Push-Ups

DLs (135/95)

Wall Balls (20/10)

Wednesday, Mar. 8

A. Practice Pistols: 3 x 10 reps E/S (20 total) working on mechanics & resting as needed between sets. If you do not have Pistols yet, work on progressions assigned by Coach.

B. AFAP X 3 Sets, rest 3 min. between each set.

20 Box Jumps

15 Pull-Ups

10 Ground to Overhead (Rx:135/95 Sc:95/65)

Thursday, Mar. 9

E.M.O.M. for 18 minutes

Min. 1: 5-10 Target Burpees

Min. 2: 10-15 KB Swings (choose American or Russian)

Min. 3:  3-7 Dumbbell Thrusters (Rx: 50/35, Sc: 35/20)

You may choose a high rep scheme for a full blowout if you are not concerned about the Open tomorrow or you may scale reps down for some light conditioning work.

OPEN ATHLETES: active recovery, mobility, shoulder Pre-Hab, stretching…

Row 800-1000m x 2-3 Sets at a steady pace you can maintain at about 4-5 Rate of Perceived Exertion do not allow yourself to speed up or slow down. Keep your focus on the monitor. Rest 5-7 min. Between each row (or 1:1). In the rest time do  X 3-5 sets of the following complex: 5-10 V-Ups + 10 Pike-Ups (Pulses) + 10s Pike Hold

Shoulder Pre-Hab: light dumbbell external rotations, snow angels, banded external rotations, body/ring rows, band pull-aparts (diagonal, horizontal), KB arm-bar stretch, etc. (use all the stuff we have been practicing on Thursdays that has worked for you!!)

Glute activation: clamshells, banded lateral walk, bridges, one-legged RDLs, etc.

Friday, Mar. 10

OPEN WOD 17.3 www.games.crossfit.com for official rules and guidelines.

Saturday, Mar. 11

Open Box 9:00AM-12:00PM

“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’” – Muhammad Ali

CARNAVALES SCHEDULE – OPEN BOX, CHECK TIMES BELOW MON-WED.

Some workout suggestions if you are in town:

E.M.O.M. min. for 10 min. (10 reps total)

1 FRONT Squats @ 85%

____

PRACTICE Double-Unders,Pistols, Muscle-Ups (MUs if you have them or are VERY close to getting, otherwise work on Pull-Ups, Dips, Chest 2 Bars, etc.). Work on progressions/technique. Talk to Coach on duty for suggestions.

____

AFAP X 3 Sets, rest 2-3 min. between each set.

20 Wall Balls

15 T2B

10 Ground to Overhead(115/75)

____

3 RFT:

15 Thrusters (95/65)

15 C2B Pull-Ups

Aim for performing Thrusters unbroken.

____

E.M.O.M. for 10 minutes

5 Target Burpees + 5-10 Chest 2 Bar Pull-Ups

____

Monday, Feb. 27: Open Box 10:00AM-1:00PM

Tuesday, Feb 28: Open Box 10:00AM-1:00PM

Wednesday, Mar. 1: Open Box 1:00AM-4:00PM

Thursday, Mar. 2

*This WOD should not be done by those who have been training through carnavales and whose priority is the Open WOD tomorrow. This is for those that have not trained and are looking for a good workout (open style blowout) post-partying.

AMRAP-15min.

60 Cal Row

50 Wall Balls

60 HSPUs*

50 Power Cleans (135/95*)

*Scaled (Open Standards):

Hand-release Push-Ups

Power Clean (95/65)

OPEN ATHLETES: active recovery, mobility, shoulder Pre-Hab, stretching…

Row 15-20 min. at a steady pace you can maintain at about 4-5 Rate of Perceived Exertion do not allow yourself to speed up or slow down. Keep your focus on the monitor.

Or

800m light jog x 2, resting 5-7 min. in between. In the rest time do  X 3-5 sets of the following complex: 5 Tuck Crunches, 5 V-Ups, 5 Hollows, 5s Hollow Hold. Rest 30s-1min. between each set.

Shoulder Pre-Hab: light dumbbell external rotations, snow angels, banded external rotations, body/ring rows, band pull-aparts (diagonal, horizontal), KB arm-bar stretch, etc. (use all the stuff we have been practicing on Thursdays that has worked for you!!)

Glute activation: clamshells, banded lateral walk, bridges, one-legged RDLs, etc.

Friday, Mar. 3

OPEN WOD 17.1 www.games.crossfit.com for official rules and guidelines.

Saturday, Mar. 4

Open Box 9:00AM-12:00PM

“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’” – Muhammad Ali

THE OPEN IS HERE.

***IMPORTANT NOTE – OPEN PREP CYCLE: if rocking the CrossFit Open is high on your priority list, then we recommend starting to deload this week to hit the first WOD full force on Friday.

Monday, Feb. 20

Warm-Up: practice Bar Muscle-Up Kip.

5 RFT:

DUMBBELL Complex: 3 Thrusters + 8 FR Reverse Lunges (Rx: 50/35 Sc: 35/20)

10 Box Jumps

100m Run

OPTIONAL: every 2 min. For 10 min. (5 sets)

2-3 FRONT Squats @ 80%-85%

Tuesday, Feb 21

Push Jerk Practice:

3 x 10 UB reps (you should be able to complete the set smoothly, choose: 135/95, 125/85, 115/75, 95/65, etc.) resting 1min. to 1:30min. between each set.  

E.M.O.M. for 10 minutes

10-20 DUs + 5-10 HSPUs

Wednesday, Feb. 22

Power Clean Practice:

3 x 5-8 UB reps (you should be able to complete the set smoothly, choose: 185/125, 165-155/115-105, 135/95, 125/85, 115/75, 95/65, etc.) immediately perform 10 Bar-Facing Burpees after the set then rest 1 min. to 1:30 min. between each set. *Practice setting your bar down properly so you can start the burees right away.

AMRAP – 5min.

10 Overhead Squats (95/65)

5 C2B Pull-Ups

*watch out for your hands

Thursday, Feb. 23

OPEN ATHLETES: active recovery, mobility, shoulder Pre-Hab, stretching.

Row 10 min. at a steady pace you can maintain at about 6-7 Rate of Perceived Exertion (see chart below), do not allow yourself to speed up or slow down. Keep your focus on the monitor. This is NOT your “fat-burning zone,” but rather should be slightly faster-paced.

Shoulder Pre-Hab: light dumbbell external rotations, snow angels, banded external rotations, body/ring rows, band pull-aparts (diagonal, horizontal), KB arm-bar stretch, etc. (use all the stuff we have been practicing on Thursdays that has worked for you!!)

E.M.O.M. – 21 min.

Min. 1 – 100m Sprint or 30s row

Min. 2 –  30s Arch Hold (Superman)

Min. 3 – 15-20 Tuck Crunches

Friday, Feb. 24

WALK-IN BOX – OPEN HEATS! 

OPEN WOD 17.1 www.games.crossfit.com for official rules and guidelines.

 

“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’” – Muhammad Ali

***IMPORTANT NOTE – OPEN PREP CYCLE: if rocking the upcoming CrossFit Open is high on your priority list, then we recommend starting to deload this week to hit the first WOD full force next Friday. Come in just to do part B of programming to keep your engine in tune but skip the heavy loading or anything in particular that you know may detract from your performance. Also, do not go all out on Friday’s Open WOD, use it more as a rehearsal for pacing.

Monday, Feb. 13

OPEN HEATS. Open class management rehearsal – walk in & prep for upcoming heat. Front Squat Strength part is optional today and may be done pre or post WOD.   

WE EXPECT YOUR ABSOLUTE MAX EFFORT ON THIS PIECE.

For Time:

21 Cal Row

42 Wall Balls (20/14 – 10”/9” target)

15 Cal Row

30 Wall Balls

9 Cal Row

18 Wall Balls

TIME CAP 10 min. When clock hits 10min. IMMEDIATELY followed by:

For Time:

50 Hand Release Burpees

TIME CAP: 5 min.

TOTAL WOD TIME: 15 min.

Optional: E.M.O.M. – 10 min.

1 FRONT Squat @ 85-90%

Tuesday, Feb 14

Happy Valentine’s Day!!

PUSH PRESS: warm up and quickly look for a heavy single of the day.

Then…

1 x 10 UB reps @ 55-60% (use 60% if you had been using your 55% in previous weeks)

1 x 8 UB reps @ 60-65%

1 x 6 UB reps @ 65-75%

Rest exactly 0:45s between each set.  

LUVA OR BRUDA PARTNER WOD

AFAP!!, complete:

30 DB Hang Clean & Jerks (Open DB weights -Rx: 50/35, Sc:35/20)

30 Chest 2 Bar Pull-Ups

100 DUs

20 DB Hang Clean & Jerks

20 Chest 2 Bar Pull-Ups

100 DUs

10 DB Hang Clean & Jerks

10 Chest 2 Bar Pull-Ups

100 DUs

Distribute reps as you wish, one person working at a time.

Wednesday, Feb. 15

DEADLIFT: warm up and quickly look for a heavy single of the day.

Then…

1 x 10 UB reps @ 55-60% (use 60% if you had been using your 55% in previous weeks)

1 x 8 UB reps @ 60-65%

1 x 6 UB reps @ 65-75%

Rest exactly 0:45s. between each set.  

AMRAP 7 min.

10 Power Cleans (95/65)

10 HSPUs (scale as needed to move back and forth between exercises fast)

Thursday, Feb. 16

Bulletproof shoulders for the Open!!

Warm-Up:

X3

10 Snow Angels (slow and controlled)

5 Sequences of Supine Wall Angel Complex (Overhead Mobility)

Then

X3 alternating

5 E/S Row and External Rotation with Band

5-7 E/S Kettlebell Windmill (Overhead Control and Strength)

Back and Forth E/S Overhead Carry with DUMBBELL  

5-7 Rounds:

200m Run

20 Tuck Crunches

Friday, Feb. 17

OPEN WOD 13.2 (click on link for official rules/guidelines)

AMRAP – 10 min. of

5 Shoulder to Overhead (115/75)

10 Deadlifts (115/75)

15 Box Jumps (24”/20”)

Immediately followed by…

1RM Snatch (any style)

TIME CAP 5min.

Total time: 15 min.

Alternative Conditioning

5 RFT:

10 DB S20H

15 Box Jumps

20 Russian KB Swings

“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’” – Muhammad Ali

OPEN PREP CYCLE

Monday, Feb. 6

Every 1:30 min. For 8 sets

2 FRONT Squats @ 85%

5 Max Effort Sets

0:50s min. Max Cal Row* (clock set to beep at 1 min. but stop rowing at 0:50 & get off)

1 min. REST

1 min. Max Reps Wall Balls (20to10”/14to9”)

1 min. REST

*You may start in any order. Full class, divide group and/or have a group work during the rest interval of first two groups. You must be ready during your rest interval to jump on the the rower as soon as the person stops at the 0:50s mark.

Tuesday, Feb 7

PUSH PRESS: warm up and quickly look for a heavy single of the day.

Then…

1 x 10 UB reps @ 55-60% (use 60% if you had been using your 55% in previous weeks)

1 x 8 UB reps @ 60-65%

1 x 6 UB reps @ 65-75%

Rest exactly 1:00 min. between each set.  

AFAP X 3 ROUNDS (rest 2 min. between rounds)

50 DUs

15* T2B (Scale with Open Standard Knee Raises)

10* HSPUs (Scale with standard Hand Release Push-Ups, feet must always be in contact with the floor… meaning don’t try to kip a push-up, that’s not cool).

*TIME CAP FOR EACH ROUND: 4 min. Scale reps accordingly so you can perform a challenging yet unbroken set!*

Wednesday, Feb. 8

DEADLIFT: warm up and quickly look for a heavy single of the day.

Then…

1 x 10 UB reps @ 55-60% (use 60% if you had been using your 55% in previous weeks)

1 x 8 UB reps @ 60-65%

1 x 6 UB reps @ 65-75%

Rest exactly 1:00 min. between each set.  

AMRAP – 7 min.

20 Alternating DB Snatches (50/35*, 10 E/A)

15 Box Jumps

*Scale accordingly to move fast – i.e. unbroken

Thursday, Feb. 9

1A  DB Overhead Squat Practice 3 Sets x  5-10 Reps E/A + 6-10 steps DB Overhead Walking Lunge

E.M.O.M. – 21 min.

Min. 1 – 100m Sprint

Min. 2 –  30s Hollow Hold

Min. 3 – 10 DB/KB Front Rack Reverse Lunges (alternating 5 E/L)

OPTIONAL EXTRA CONDITIONING (MAY BE DONE SATURDAY)

Row 20 min. alternating 200m at 8-9 RPE with 200m 4-5 RPE.

Friday, Feb. 10

Prep: Squat Clean & Jerk cycling review.

2×3 Squat Clean and Jerks Touch and Go

2x 1.1.1. Drop and Go

You should use your numbers from 1 min. max effort burpees practice in previous weeks to project a goal for 12.1 and be able to challenge yourself to a fast but consistent pace.

OPEN WODs 11.3  + 12.1 (click on links for official rules/guidelines)

“In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.”

11.3 AMRAP – 5 min.

Squat Clean

Jerk

(Rx: 165/110)

1 min. Transition then…

12.1 AMRAP – 7 min.

Burpees

“This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.”

Alternative Conditioning (not to be underestimated)

10 Rounds For Time

10 DB Hang Clusters (40/25 or weight of your choosing to move fast)

10 Target Burpees

Saturday, Feb. 11

Open Box 9:00AM-12:00PM

“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’” – Muhammad Ali

OPEN PREP CYCLE

Monday, Jan. 30

A. Every 2 min. For 12 min. (6 sets)

X2

3 Front Squats @ 80-85%

2 Front Squats @ 85-90%

1 Front Squats @ 90-95%  

Repeat

B. 3 MAX EFFORT Sets (NO HOLDING BACK OR PACING)

0:50s min. Max Cal Row* (clock set to beep at 1 min. but stop rowing at 0:50 & get off)

1 min. REST

1 min. Max Reps Wall Balls (20to10”/14to9”)

1 min. REST

*You may start in any order. Full class, divide group and/or have a group work during the rest interval of first two groups. You must be ready during your rest interval to jump on the the rower as soon as the person stops at the 0:50s mark.

Tuesday, Jan. 31

CLASES DEL MEDIODÍA CERRADAS PARA CONFERENCIA DE PRENSA DE WODWARS… PUEDEN VENIR A ENTRENAR EN ESPACIOS NO UTILIZADOS O AFUERA. EL COMMUNITY ES BIENVENIDO A LA CONFERENCIA!! MIL DISCULPAS!!

A. PUSH PRESS: warm up and quickly look for a heavy single of the day. Then 3 x 10 UB reps @ 55-60% resting EXACTLY 0:30s. between each set.  Use weight from last week.

B. AFAP X 3 ROUNDS (rest 2 min. between rounds)

200m Run

15* C2B Pull-Ups (Scale with 5-15 standard Pull-ups, depending on skill level)

10* HSPUs (Scale with standard Hand Release Push-Ups, feet must always be in contact with the floor… meaning don’t try to kip a push-up, that’s not cool).

*TIME CAP FOR EACH ROUND: 4 min. Scale reps accordingly.*

Wednesday, Feb. 1

A. DEADLIFT: warm up and quickly look for a heavy single of the day. Then 3 x 10 reps TnGo @ 55-60% resting EXACTLY 0:30s between each set. WARNING: this interval will be very challenging to hold up – use weight from last week or reduce load if you were not able to complete last week. Stay safe and bring weight down if you have any back issues. You will not be able to share a barbell.

B. AMRAP 7 min. Follow the ladder…

6 Bar-Facing Burpees

6 OHS (135/95*)

9 Bar-Facing Burpees

9 OHS (135/95)

12 Bar-Facing Burpees

12 OHS (135/95)

15 Bar-Facing Burpees

15 OHS (135/95)

18 Bar-Facing Burpees

…and so on…

Scale weight as needed for you to be able to MOVE during 7 minutes: 125/85, 115/75, 95/65, 75/55. However, it should not be light for you.

Thursday, Feb. 2

A. Rotate through the following stations in any order, 3 times (please remember all this work is slow and controlled):

10-15 reps Tall Kneeling Hip Hinges (Hip Extension Control)

10 E/S Single Leg Bridge (Hip Extension Control and Strength)

30s Arch Hold with PVC

10-15 reps Leg Fall Outs (Hollow Control and Strength) (bilateral)

B. Alternate 3 Sets of:

10 Reverse Lunges (Strength work, from the rack – moderate to heavy)

3-10 Ring Dips (Controlled! Pause at the top in extension, rotate rings out. Scale by doing ring holds, with partner if necessary and/or Matador Dips assisted with band)

C. OPTIONAL EXTRA CONDITIONING (MAY BE DONE SATURDAY)

Row 12 min. Alternating 45s 8-9 RPE (see chart above) with 45s 4-5 RPE (you can talk). If you didn’t do this the last time it was programmed, start with 10 minutes.

Friday, Feb. 3

OPEN WOD 16.2 (click on link for official rules/guidelines)

Prep: Squat Clean Cycling Practice

Rehearse: X 2-3 Sets

5 T2B

15 DUs

3-5 Squat Cleans

*NOTA IMPORTANTE ANTES DE COMENZAR: SI NO PASAS LA RONDA, BAJA AL ESQUEMA DE REPETICIONES Y PESO ANTERIOR A LA RONDA EN QUE TE QUEDASTE Y REPITE EL CICLO 2-3 VECES MAS – MAX TIEMPO DE TRABAJO 20 min. SI TE QUEDASTE EN LA PRIMERA RONDA, BAJA LAS REPETICIONES Y/0 PESO PARA HACER 3 RONDAS MÁS – MANTENIÉNDOLO DIFÍCIL TODAVÍA.

Beginning on a 4-minute clock, complete as many reps as possible of:

25 T2B

50 DUs

15 Squat Cleans (135/85)

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

25 T2B

50 DUs

13 Squat Cleans (185/115)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 T2B

50 DUs

11 Squat Cleans (225/145)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 T2B

50 DUs

9 Squat Cleans (275/175)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 T2B

50 DUs

7 Squat Cleans (315/205)

Stop at 20 minutes.

“Once a round is completed, the athlete may immediately begin their next round. They do not need to wait for the 4-minute round to end before moving on to the next round.”

Scaled:

25 Hanging Knee Raises

50 Single Unders

Weight scheme (Rep scheme the same): 95/55, 115/75, 135/95, 155/115, 185/135

Alternative Conditioning WOD

Every 4 min. For 20 min.

20 AbMat Sit-Ups

100 Single-Unders (or 30-50DUs)

10-15 DB Hang Squat Cleans

Saturday, Feb. 4

Open Box 9:00AM-12:00PM

“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’” – Muhammad Ali

OPEN PREP CYCLE

Monday, Jan. 23

Every 2 min. For 10 min. (5 sets)

1 FRONT Squats @ 90-95%

FOR TIME:

27-21-15-9

Burpees (to target)

Thrusters (95/65)

Piece together the last two weeks – and hit this WOD hard and consistently. You will realize you don’t need to rest so much & you can go in the pain cave and stay there.

Tuesday, Jan. 24

DEADLIFT: warm up and quickly look for a heavy single of the day. Then 3 x 10 reps TnGo @ 55-60% resting EXACTLY 1 min. between each set. Use weight from last week.

AMRAP 10 min.

10 Box Jumps

10 KB Swings (53/35)

10 Wall Balls

10 DB Power Snatches (Alternating, 5 E/A 40/25)

GOAL IS TO ESTABLISH A FAST YET CONSISTENT PACE THE ENTIRE 10 MINUTES, DO NOT STOP MOVING AT ANY POINT.

Wednesday, Jan. 25

PUSH PRESS: warm up and quickly look for a heavy single of the day. Then 3 x 10 UB reps @ 55-60% resting EXACTLY 1 min. between each set.  Use weight from last week.

E.M.O.M. for 14 minutes

Min. 1: 20-30 DUs* + 5-10 Kipping Handstand Push-Ups*

Min. 2: 100m Sprint

*Scale rep scheme as needed for smooth cycling and sufficient rest time (min. 15s)

Thursday, Jan. 26

Overhead Position Prep & Skill Work, rotate through the following stations 3 times:

Overhead Bench Stretch + Single Arm Raises: stretch 30s then 7-10 Raises each side

Single Arm Raises in Squat: alternating 5 each side (slow and controlled)

Overhead Carry (Overhead Control and Strength): back and forth across box on each side

Handstand Floaters: 3 attempts

Single Leg Bench Glute Bridge 5 each leg, alternating (slow and controlled).

4 x 10 Overhead Squats (establish a light to moderate weight for repetition work and focus on mechanics, this may be done from the rack or floor).

Between Sets:

Accumulate 30s of Seated Pike Holds

Optional – Extra Conditioning 5-7 Sets of:

Run alternating 200m at 8-9 RPE with 200m jog at 4-5 RPE

Friday, Jan. 27

WOD Rehearsal

10 Cal Row

3×5 T2B rest 5s between sets (scale rep sets as needed, keep rest very short)

2×15 WBs rest 10s between sets (or 3×10 rest 510s b/w or 6×5 rest 5s)

1.1.1.1.1.1.1. (7 singles) no rest “drop & go”

3 Muscle-Ups (Scaling: Chest to Bar Pull-Ups or Jumping Chest to Bar Pull-Ups)

REST 5-10 min.

OPEN WOD 14.4 – AMRAP – 14min.

60 Cal Row

50 T2B

40 Wall Balls (20/14, 10”/9”)

30 Cleans (135/95 note time of completion for tiebreak)

20 Muscle-Ups (note time of completion for tiebreak)

Alternative Conditioning

800m Run

50 AbMat Sit-Ups

40 Wall Balls (or Jumping Squats)

30 Burpee Box Jumps

20 Dumbbell Hang Clusters

Saturday, Jan. 28

Open Box 9:00AM-12:00PM

“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’” – Muhammad Ali

OPEN PREP CYCLE (for notes on this cycle see previous post). Important note about Thursdays: if you follow CFPTY’s programming for 5 days ON, there are several reasons why Thursdays are used for skill work/strict movement practice/posterior chain work/restorative conditioning. After 3 days of hard, intense work (Mon-Wed) your body needs a break! We take this day to tone it down – taking advantage to calmly review stuff & PRACTICE, not train. We also take advantage to work on stuff that strengthens underused muscle groups that you need to protect your joints for all the high impact stuff. We add restorative conditioning pieces to flush your body so you are ready to perform your best on Friday. Trust the process!! 

REMEMBER WE WILL BE WORKING ON BARBELL DISCIPLINE!! DO NOT THROW IT UNDER PENALTY OF COACH ON DUTY. 

Monday, Jan. 16

A. Every 2 min. For 8 min. (4 sets)

2 FRONT Squats @ 85-90%

B. 5* Max Effort Sets:

1:00 min. Burpees to a minimum 6 inch target (both hands must touch)

0:30 rest

1:00 min. Thrusters (95/65 DO NOT THROW THE BAR* UNDER PENALTY OF COACH ON DUTY)

1:30 rest

Whiteboard: please note total reps per each set burpees + thrusters (Ex. 38/34/37). Try not to flatline.

*Last week was 3 Sets. Remember how you felt and how you broke your reps and try to find a steady yet intense pace for all sets. Get to know yourself under stress, get comfortable being uncomfortable…and push it! Look for consistency intensely. 

Tuesday, Jan. 17

A. DEADLIFT: warm up and quickly look for a heavy single of the day. Then 3 x 10 reps TnGo @ 55-60% resting EXACTLY 1:30min. between each set. You may choose to go up/down in weight from last week but after this week YOU MAY NOT change the weight in the coming weeks so make adjustments accordingly. The percentage is based on your lifetime PR NOT on the heavy single!

B. AMRAP – 10min.

5 Hang Power Cleans (115/75)

10 Overhead Reverse Lunges (115/75) DO NOT THROW THE BB UPOCOD!

30 Double Unders

Wednesday, Jan. 18

A. PUSH PRESS: warm up and quickly look for a heavy single of the day. Then 3 x 10 reps TnGo @ 55-60% resting EXACTLY 1:30min. between each set. You may choose to go up/down in weight from last week but after this week YOU MAY NOT change the weight in the coming weeks so make adjustments accordingly. The percentage is based on your lifetime PR NOT on the heavy single!

B. E.M.O.M. for 10 minutes

5-7 Box Jumps + 5-10 UB T2B

*Like last week with the Double-Unders, the Box Jumps are there only to offset you for the upcoming UB set of T2B. The idea is to learn to smoothly cycle reps in the context of other stressors.

$-out: 3 x 8-12 DB Rows (E/A, moderate weight)

Thursday, Jan. 19

Gymnastics Strict Work: Muscle Up

Here is the deal with Muscle-Ups… to quote CrossFit Gymnastics: “The prerequisite for a MU are Strict Pull-Ups, Chest to Bars, Ring Dips… At CFG we teach the strict before kip – it’s essential to have the strength before you add momentum.”

Lots of people manage to pull off a Muscle Up by flailing erratically and contorting themselves up onto the rings. Most of the time, these folks don’t even have strict Chest to Bar Pull-Ups. Not only is this injurious to your shoulders (and could possibly cause a fall off the rings or another type of accident), but it will lead to nowhere, as there are no real strength & control gains. We realize that with the Open coming up everyone wants to hit their first Muscle-Up or try to WOD with them. However, if you don’t have the strict movement prerequisites then we strongly recommend for you to have patience, practice the strict stuff we have been programming for a while and rehearse safely with the transition drills we will be providing. Even if you DO have Muscle-Ups, these drills will greatly improve the quality of your movement and your strength!! We encourage you to do them!

A. 5 Sets of:

3-5 repetitions of Band Assisted Muscle Up Transition in Sitting  OR

Progression: 5-8 repetitions of  Tall Kneeling Band Transition Drill

Alternated with…

5 Strict Chest to Bar Chin-Ups

Advanced: 3-5 SC2B L-Chin-Ups, hold 1s chest at the bar

Progression: 5-8 Standard hanging Chin-Ups or 5-8 Supine Grip Strict Chest 2 Bar Body Rows (pausing one second chest at the bar).

ALL THIS IS SLOW AND CONTROLLED WORK!!

B. 3 Sets of:

20-25 Dumbbell Glute Bridges, pausing 2s at the top, squeezing glutes.

15-20 Controlled Tuck Crunches

30s Arch Hold (Superman)

OPTIONAL: Extra Conditioning (may be done Saturdays – if you do do this on Saturday, perform the interval for 20 MINUTES).

Row 12 min. Alternating 30s 8-9 RPE (see chart above) with 4-5 RPE (you can talk). If you didn’t do this the last time it was programmed, start with 10 minutes.

Friday, Jan. 20

Prep: Power Snatch Barbell Cycling Practice

3 sets x 5 reps with light weight (use 25 lb. barbells so you can add plates)

2 sets x 3 reps with WOD weight.  

OPEN WOD 16.3++ (click on link & go to Week 3 for 16.3 official rules/guidelines)

AMRAP – 7 min.

10 Power Snatches (75/55)

3 Bar Muscle-Ups

When the clock reaches 7 min. the athlete will have 6 min. (up to 13:00) to reach a:

1RM Snatch (Power or Full)

When the clock hits 13:00min. the athlete will have until min. 20:00 to:

Run 800m For Time.

You may rest before you start however if you reach box after 20:00min. your score will not count.

SCALED: (45/35) + 5 Jumping Chest to Bar Pull-Ups

Whiteboard: 81 reps/165 lbs./3:58

Alternative Conditioning

Every 5 min. For 4 sets (20 min. total)

400m Run

20 DB Snatches (10 E/A)

10 Burpees

Rest remainder of 5min.  

Saturday, Jan. 21

Open Box 9:00AM-12:00PM

Extra Conditioning: see Thursday’s Post


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