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Class times at 8 and 9 AM tomorrow
------------ Partner WOD: Teams of 2 (only 1 works at a time) 30 Min AMRAP get as far as possible. Strategize however you see fit. 100 Wall Balls 20/14 100 Double Unders 100 Box Step Ups 24/20 100 Burpees 100 Calorie Row
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 Workout 15.1
Complete as many rounds as possible in 9 minutes of: 15 toes-to-bars - scaled hanging knee raises 115-lb. deadlifts, 10 reps scaled and Masters 55+ - 85/55 115-lb. snatches, 5 reps scaled Masters 55+- 85/55 Workout 15.1a 6 minutes to find 1-rep-max clean and jerk Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1. Post rounds and reps completed for 15.1 and load for 15.1a to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open. Top male and top female after both workouts will receive $2015. For complete workout standards, video and scorecard click here. Watch Live Coverage of Rich Froning vs. Mat Fraser on Workout 15.1 and 15.1a on the CrossFit Games site. Practice / Warm Up (10 Minutes)
DU's (Rx) / Triple Unders (Rx+) ------------------- WOD: Start 00:00 On a 6 Minute Clock Run 800 Meters Max Shoulder 2 OH 135/95 (Rx) - 185/135 (Rx+) Stop 06:00 - Rest 3 Minutes Start 09:00 On a 6 Minute Clock Run 800 Meters Max DU's Stop 15:00 - Rest 3 Minutes Start 18:00 On a 6 Minute Clock Run 800 Meters Max Shoulder 2 OH 135/95 (Rx) - 185/135 (Rx+) Stop 24:00 - Rest 3 Minutes Start 27:00 On a 6 Minute Clock Run 800 Meters Max DU's Stop 33:00 Skill / Warm up: 4 Sets NFT
25 DU's 5 Pull Ups 10 Push Ups 15 Air Squats Position Drills / Practice 3 Sets w/barbell (just a barbell) 3 Behind Neck Tall Power Jerks 3 Front Tall Power Jerks 3 Behind Neck Power Jerks 3 Power Jerks -------------- WOD: 10 Min AMRAP 10 Deadlifts 155/95 (Rx) - 225/135 (Rx+) 10 Hand Release Push Ups (Rx) - Chest Slapping Push Ups (Rx+) Position Drills / Stretches 3 Sets: 10 second Quad Clean Position 10 second Standing Front Squat Position 10 second Front Squat Bottom Position Strength: Front Squat 3 Rep Max @ 19 X 9 (tempo) - 5 Attempts (start w/ empty bar) Tempo 19 X 9 = 1 sec descent, 9 sec hold on bottom, X means fast up, 9 sec hold on top Yes...it should take you 1 minute to do the 3 reps. Not concerned about heavy weight just looking for solid positioning. Go to the link below to read about "tempo." http://www.crossfitinvictus.com/must-read-posts/what-does-30x0-mean/ ----------------------- WOD: 21-15-9 with a 12 Minute Cap -- pick a weight you can handle. (Go back and look at the weight you used on 2/13/2015 for an idea) Mutant Makers (Hang Clean Thrusters) 95/65 (Rx) - 135/95 (Rx+) Box Jump Overs 24/20 (Rx) - 30/24 (Rx+) ----------- Video demo of Hang Clean Thrusters below... Class times at 8 and 9 AM --------- 2 Person Partner Wod (can be done as an individual if need be) E2MOM x 10 Sets (20 Min total) A. Max Row for Meters - 1 Minute B. Max Bear Complex 135/95 - 1 Minute Power Clean + Front Squat + Push Press or Jerk + Back Squat + Rear Press or Jerk ------------------------------ Here's a YouTube demo video of both ways to do a Bear Complex. Less accomplished athletes will be doing the first version. 5 separate and distinct movements. More accomplished/capable athletes can do the 2nd version where one thing flows into the next. ***Practice with just a bar or pvc during your warmup..bringing it down to the rear rack position, if this isn't a skill you've acquired yet. *** Skill Work (12 Mins) Pistols (Rx) -- Pistol Jump over 12 inch (Rx+)* *Maybe a string/rope between the two low boxes. ------------- WOD: 2012 CrossFit Open WOD - 12.3 AMRAP 18 mins 15 Box Jumps 24/20 12 Push Press 115/75 9 Toe 2 Bar ---------- I've posted the below video on "pistol progressions" but please watch again if you have a few minutes. Strength:
Bench Press 3 x 10 @ Heavy as possible -------------- WOD: 12 Min AMRAP 10 Vertical KB Swings 70/53 -- (Rx) 96/70 (Rx+) 10 Wall Balls 20/14 Strength Front Squats 3 x 3 @ 80% --------- WOD: 21-15-9 Power Cleans 155/95 (Rx) -- 185/125 (Rx+) Pull Ups (Rx) -- Chest 2 Bar (Rx+) *3 Burpees at the top of every minute --------- I believe I've shared this video on the front squat from the guys at Barbell Shrugged before but it never hurts for you all to watch it again. You've heard most of these things before from me but this is just about everything all at once. No way to know for sure what the weather/road conditions are going to be like tomorrow. So please pay attention to the group page for updates in the AM. ---------------- Strength: Find a 1 Rep Max Barbell Complex Power Snatch (floor) - Hang Full Snatch + 2 OH Squats ------------- WOD: 20 Min EMOM Odd Minutes - Max Double Unders Even Minutes - Power Snatch (floor) + Hang Full Snatch + 2 OH Squats @ 50% (Rx) @ 70 (Rx+) -------------- I believe I've posted/shared this very video before. Please go watch others in the series. Those few that are unfamiliar with YouTube...once you go there and watch one...it will bring up links related to the video you just watched. |
AuthorHello my name is Jay Lawson, founder of CrossFit Hot Springs. I've been following CrossFit methodologies (strength and conditioning) for over 15 years now and a certified Level 1 CrossFit Trainer since March of 2010 and a Level 2 CrossFit Trainer since July, 2016. I also hold CrossFit certifications for Olympic Lifting, Endurance and Gymnastics. As well, I'm a USAW Level 1 Sport Performance Coach. I've been fitness minded since a very young age. Nothing I've done before CrossFit was even remotely as challenging, rewarding or more exhilarating. |
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