9-6-3
Clusters (135/95 lb.)
Back Squats

NOTE: The Open begins this week. Now is the time to test all of the training and hard work we have been putting in. It is important to remain focused on our goal, and keep the volume low, so each week we are performing our best on the Open workouts.

***This means if we are feeling really sore we should intentionally hold back (think 80% effort) on today’s workout so we can perform our best on Friday. If we are feeling good then get after it, but remember, stay focused on the goal!

COMPETITOR
Do the gym programming (RX’d or competitor) for the day.

Rest 20 minutes

5 Rounds for time:
20/15 cal Row
15 Strict Press (95/65)
20/15 cal Row
15/10 Ring dips

– Goal is to finish each row in under 60s, with a minimum pace of 1 round every 4 minutes. Lower the reps if needed to hold 60s for each movement. Great times on this will be around 15-16 minutes.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Min 0-4 complete:
3 rounds

12 Wall-Ball Shots
12 Toes-to-Bars

*If they succeed, move on to:
Min. 4-8, complete 3 more rounds

*If they succeed, move on to:
Min. 8-12, complete 3 more rounds, and so on until they can no longer complete 3 rounds in 4 min.

NOTE: The Open begins this week. Now is the time to test all of the training and hard work we have been putting in. It is important to remain focused on our goal, and keep the volume low, so each week we are performing our best on the Open workouts.

***This means if we are feeling really sore we should intentionally hold back (think 80% effort) on today’s workout so we can perform our best on Friday. If we are feeling good then get after it, but remember, stay focused on the goal!

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Open Workout 11.3

AMRAP 5 min.
Squat Clean and Jerks (165/110 lb.)

Then

Open Workout 16.3
AMRAP 7 min.

10 Power Snatches (95/65 lb.)
3 Bar Muscle-ups

PART 1:
NOTE: The Open begins this week. Now is the time to test all of the training and hard work we have been putting in. It is important to remain focused on our goal, and keep the volume low, so each week we are performing our best on the Open workouts.

To be done 30 minutes before class

Bench Press
5-4-3-2-1
– Use the heaviest weight possible on each set.

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Rest 10 minutes

As many reps as possible in 10 minutes:
11/9 cal Air Bike
9 Pull ups
7 SDHP (95/65)

– Goal is 8 rounds. Make this one hurt, and touch the kind of intensity you are gonna need to tap into on Friday!

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Part 1:

Split Squat
4-4-4-4

Part 2:
Open Prep – Pick a skill

Toes-to-Bar
Muscle-up
Handstand Push-up

Perform 5-10 Reps EMOM
5 min.

NOTE: The open begins next week. Continue to keep the volume low and focus on putting 100% effort into each day’s training to prepare for the upcoming 5 weeks of Open testing.

To be done 30 minutes before class

On the minute for 14 minutes:
Even: HS walk (10 – 20 meters)
Odd: 50 Double unders

– Goal is get some practice in with two very common movements seen in competition.

Push Press
4-4-4-4
– Use the heaviest weight possible on each set.

Do the gym programming (RX’d or competitor) for the day.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Handstand Walk
Accumulate as many meters as possible in 12 min.

Every time you break, perform 30 Double-unders

REST DAY

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

45 Lateral Bar Jumps
40 Front Squats (95/65 lb.)
35 Lateral Bar Jumps
30 Hang Power Cleans
25 Lateral Bar Jumps
20 Hang Squat Cleans

NOTE: The open begins next week. Continue to keep the volume low and focus on putting 100% effort into each day’s training to prepare for the upcoming 5 weeks of Open testing.

To be done 45 minutes before class

For time:
30 Burpee bar muscle ups

– Goal is under 5 minutes. We are looking for consistent and smooth technique on these. 10 min cap.

For time:
55 HS push ups

– Goal is under 4 minutes. We are looking for consistent and smooth technique on these. 8 min cap.

For time:
55 Deadlifts (225/155)
– Goal is under 3 minutes. We are looking for consistent technique on these. Watch for rounding of the back in the set-up, and over extension in the finish. 6 min cap.

Do the gym programming (RX’d or competitor) for the day.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

3 rounds

800-m Run
400-m Run with MB (20/14 lb.)
Rest 1 min.

20 DB Shoulder-to-Overhead (50/35 lb.)
200-m Farmers Carry
Rest 1 min.

PART 1:
NOTE: The open begins next week. Continue to keep the volume low and focus on putting 100% effort into each day’s training to prepare for the upcoming 5 weeks of Open testing.

To be done 30 minutes before class

“18.0”
For time:
21-15-9
DB snatch (alternating) (50/35)
Burpees over DB

-Goal is to go fast and finish under 3:30. Be sure to adhere to the updated movement standards for each, which can be found at games.crossfit.com.

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Later in the day

Rowing Intervals
Row 1:40 – rest :20 x9

– This is a pre-programmed workout on the rower. Go to “select workout” and click on v1:40/r:20. Each interval will be 1:40 of work with a :20 second rest. There is a 2 minute break after the 5th interval. Goal is to get 450m for men and 400m for women on each interval.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

The Open 17.3

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.

*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.

*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.

*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.

*Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

PART 1:
NOTE: The open begins next week. Continue to keep the volume low and focus on putting 100% effort into each day’s training to prepare for the upcoming 5 weeks of Open testing.

To be done 45 minutes before class

Muscle Snatch
1-1-1-1-1

Power Snatch
1-1-1-1-1

Hang Snatch (squat)
1-1-1-1-1

-Build across all 15 reps, adding weight each time.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
-Hit this workout with everything you’ve got. Practice pacing and breaking sets/reps with a smart strategy. Next Friday it will no longer be practice, but game time!

Rest 20 minutes

2 Rounds for quality:
50 Band “Pull aparts”
1 min HS hold
2 min Plank

– Goal is to cool down and strengthen our shoulders after today’s training. The “pull aparts” are holding a band at chest level with arms straight. Pull arms outwards staying level with the chest, return and repeat at a fairly rapid pace.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

AMRAP 8 minutes

25 Double-unders
25 DB Weighted Sit-ups (25/15 lb.)

Rest 1 min.

AMRAP 8 minutes

25 Box Jumps (24/20 in.)
25 Sit-ups

NOTE: The open begins in 2 weeks. We are quickly approaching the time to test all of the training and hard work we have been putting in. Volume will begin to decrease to accommodate for the upcoming 5 weeks of Open testing.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

HEAVY NANCY

400-m Run
15 OH Squats (135/95 lb.)
5 rounds

*Compare to Feb. 10, 2017

REST DAY

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.