Friday Night Lights!

2015 CrossFit Open Events

6:00 PM every Friday night @ CrossFit Pursuit

HangSnatch+Snatch-WallWalks/BJOver/DL


Warm-up

Burgener Atl. Snatch

10 shrugs

10 elbow high/outside

10 high hang snatch (elbows, eyes, press)

7 P snatch/mid shin

7 OHS

*do not drop bar for entire warmup

Weightlifting

Hang Snatch+Snatch (2 sets @60% 2 sets @65% 2 sets @70%)
Rest 60-90 seconds only between sets. 18 mins to work through


Metcon (Time)

Every 4 minutes, for 20 minutes (5 sets):

5 Wall Climbs

20 Box Jump Overs (24/20)

10 Deadlifts (225/155)

Note times for each set, and add them for total working time (e.g., 1:28 + 1:32 + 1:30 + 1:34 + 1:36 = 7:10)

 

SplitJerk-Row/WB/Run

Warm-up

General

-2-3 minutes of jump rope to get warm

-Quick Stretch of (10-20 sec hold): Quad, Toe Touch, Spiderman, Lower Back

-PVC Pass Throughs 15-20

Weightlifting

Split Jerk (1 Rep every 90 seconds, for 15 minutes (10 sets):)
Build over the course of the ten sets based on feel and mechanics.


Metcon (Time)

Row 60 Calories

50 Wallballs 20/14

Run 400m (22x60ft if raining)

Pushup/Pullup/Situp-BackExt/KBFCarry/DU

Warm-up

20-10-20-10

squats

pass throughs

OHS w/ PVC

pass throughs at bottom of squat

(use resistance bands)


Metcon (Time)

10 Rounds for Time:

Rx

5 Hand Release Push Ups

7 Pull Ups

9 AB Mat Sit Ups

Rx+

5 Ring Push Ups

7 Chest to Bar Pull Ups

9 V-Ups

Skill

With time remaining complete Three sets of:

10 Back Extensions @ 2012

4x60ft KB Farmers Carry, heavy

40 Double Unders- Unbroken if possible

*Rest as needed

BSquat

Warm-up

:15x4
Jumping Jacks
Squats
Mt. Climbers
Jump Squats

Weightlifting

Work to your new 1RM.
*if you find 1RM before last set of 1 decrease load and finish the rep scheme.

Back Squat (5-5)
Back Squat (3-3-3)
Back Squat (1-1-1-1-1)

 

Run/21-15-9MedballCln/HollowRock/Pistol

Yoga will begin April 12th, 19th, and 26th! Please note no Yoga this weekend! Thanks!

Dynamic Warmup

2 Rounds:

Run/lunge 1x

Run/butt kickers 1x

Run/Straight Leg March 1x

Run/power skips 1x

Run/Spidey 1x

Run/Cartwheel 1x

Run/Toe Hold 1x

Run/inchworm 1x


Metcon (Time)

For time:

Run/Row 500 meters

21 Med ball cleans 20/14

21 Hollow rocks

21 Pistols (42 air squats)

Run/Row 500 meters

15  Med ball cleans 20/14

15 Hollow rocks

15 Pistols (30 air squats)

Run/Row 500 meters

9 Med ball cleans 20/14

9 Hollow rocks

9 Pistols (18 air squats)

*pistols are each leg

Rest 5 Minutes, Then..

Max Effort 500 Meter Run

Open 15.4

Warm-up

15.4

10 shrugs

10 elbow high/outside

10 high hang Clean (elbows, eyes, press)

10 P Clean/mid shin

10 Push Press

10 minutes of Clean work up to workout weight

Metcon

CrossFit Games Open 15.4 (AMRAP - Reps)

8 minutes of:

3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

185lb/125lb

CrossFit Games Open 15.4 Scaled (AMRAP - Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean
115 lb.

Women push press 65 lb. and
clean 75 lb.


Death By Burpees


Warm-up

The CrossFit Warm-up

3 rounds of 10-15 reps of:

Samson Stretch (15-30 seconds)

Overhead Squat with PVC

Sit-ups

Back-extensions

Pull-ups

Dips


Metcon (AMRAP - Rounds and Reps)

Death by Burpees: EMOM =)

In the first minute complete 1 Burpee,

In the second Minute complete 2 Burpees, adding 1 Burpee each minute. Continue to add 1 Burpees each round until you can no longer continue.

-(ie if you get to minute/round 15 and you only complete 14 of the required 15 burpees, then you are done and your score is 14+14.)

Cash Out

50 Ab Mat/GHD Situps
50 Air Squats

PPress/HipBridge/RingRow-HRPushup/BoxStepOver

Warm-up

F.U.N.

6 min AMRAP w/ partner

-partner 1 will do 6 abmat situps then run 1 trip (2x60ft) of the gym while partner 2 holds the plank position.

-Upon return partner 1 will hold the plank while partner 2 does 6 abmat situps and runs 1 trip.

-repeat for 6 mins

Metcon (Time)

Three sets of:

Dumbbell or Kettlebell Push Press x 6-8 reps

Rest 30 seconds

Single Leg Hip Bridge x 8-10 reps each leg @ 3011

Rest 30 seconds

Supine Ring Rows x 8-10 reps @ 2111

Rest 30 seconds

Metcon (Time)

In teams of two, partners alternate to complete 3 sets each of:

20 HR Pushups

20 Box Step Overs 24/20 (look for a version of these Friday!)


Snatch/C&J/DL

Don't forget Yoga again on Sunday 3/22! This is free for all members and only a $5 drop-in for everyone else! We hope to see you there!

Burgener Warm-up

BURGENER WARM-UP:

1. Down and "Finish"

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2", 4", 6"

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

7-10 Reps of each movement without dropping the bar, if possible
Burgener https://www.youtube.com/watch?v=eofyhBfzdKc
Heaving Snatch Balance https://www.youtube.com/watch?v=jarNDV_fMCE

Metcon

With a running clock, every minute perform 1 lift and add 10 lb.

-Start with an empty barbell and snatch for as long as possible.

-Once you cannot snatch the weight, clean for as long as possible.

-Once you cannot clean the weight, deadlift for as long as possible.

*You have the entire minute to complete 1 lift. If you Make 3 attempts at a Snatch and fail wait until the next minute and attempt the C&J. Post Heaviest weight
successfully lifted.

** Work with a partner if necessary, in this case each athlete will have 30 seconds to successfully complete the lift.

GobletSq/RKBSwing/StrictPU-Run/ReverseLunge

Warm-up

:15x4

Jumping Jacks

Squats

Mt. Climbers

Jump Squats

Strength

15 minute EMOM

1: Goblet Squat (10 @ 70/55 w/KB)

2: Russian Kettlebell Swing (15 @ 70/55)

3: Strict Pull-ups (6-if easy to complete do strict weighted PU)

Metcon (AMRAP - Rounds and Reps)

15 minutes of:

Run/Row 400 Meters-22x60ft

20 Alternating Reverse Lunges with Kettlebell Farmer’s Carry (pick your weight)


 

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