The 2016 CrossFit Games Open is right around the corner! It is 5 workouts over 5 weeks with 1 released each Thursday night. EDCF is doing it big this year and we want you on our team! There is both an advanced and scaled division. Sign up for team EDCF by clicking >HERE<.

Having some front rack mobility issues? Check out >THIS VIDEO< to help get that front rack position functioning better!

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Monday 1/25

A) Pause front squats 5 sets x 3-4 reps @ 4111; R2-3M

*Use heavier weight than last week for all sets.

 

B) CrossFit Open WODs 11.6 & 12.5

AMRAP in 7 minutes following the rep scheme below:

– 3 Thrusters (100/65 lbs)

– 3 Chest-to-Bar Pull-Ups

– 6 Thrusters

– 6 Chest-to-Bar Pull-Ups

– 9 Thrusters

– 9 Chest-to-Bar Pull-Ups

etc… continuing to increase by 3 reps every set

 

rest until 12 min then…

 

For time:

– Run 400m

– 30 burpee over the barbell

– Run 400m

 

Tuesday 1/26

A) E2MOM x 12 min (6 sets)

2 Power Clean + Push Jerk

– Start at 65% of 1RM C&J and end at 85+%

 

B) 4-5 sets at tough pace:

– 6 TnG power cleans (build per set to something heavy but UB)

– 6-10 T2B (UB)

– 30 sec row AFAP

R3M

 

Wednesday 1/27

A) EMOM x 15 min

1: 3-4 Close grip bench press @ 2111

2: 5-10 Supinated strict pull-ups

3: 8-10 DB Romanian deadlifts @2111

 

B) 5 sets:

Against a 2-minute running clock, complete…

– Run 200m @ 95%

– Strict HSPU / Kipping HSPU / banded HSPU / L-seated DB press

R2M between sets.

 

Thursday 1/28

Every 8 min x 4-5 sets @ 80-90%

– 500/400m row

– 20 KB snatch (5L, 5R, 5L, 5R) @ 53/35

– 20 wallballs (20/14)

– 40 DUs (120 singles)

 

*Change the order every round.

 

Friday 1/29

A) E2MOM x 6 min (3 sets)

– 1 power clean + 1 hang squat clean + 1 squat clean + 1 split jerk @ 55-75%

+

E2MOM x 6 min (3 sets)

– 1 power clean + 1 squat clean + 1 split jerk @ 75-85%

+

E2MOM x 6 min (3 sets)

– 1 squat clean + 1 split jerk @ 85+%

 

B)  3 rounds not for time:

– 30-60 sec earthquake bar

– 1 lap farmer carry AF&HAP (heavier than last week

– AMRAP perfect push-ups @1111 (have to accumulate at least 10)

– 12 DB curls/arm AHAP

 

Saturday 1/30

8am Masters

9am CrossFit

10am Level 2/Barbell

With tons of front rack positioning popping up in our recent programming I thought it necessary to discuss it. In this video I cover why having good front rack mobility is a necessity as well as every way that I could think of to help you open up your front rack. Hope you enjoy!

If you haven’t already checked out the first two videos covering the ankles and hips check them out here: 1 & 2.

Part 3: Hamstrings

The hamstrings could have been lumped into the him video but even those with loose hips can also suffer from tight hamstrings. If the hammies are tight, it will effect the positioning of the pelvis at the bottom of the squat. The pelvic bones will be tilted downward which has a chain reaction up the spine and putting the whole position out of whack. So loosen them up too!

Part 4: Thoracic Spine

The t-spine gets a lot of abuse day in and day out. It is affected when you are hunched over your computer, looking at your phone, and when you sit all day long giving some people that hunchback look. Open that sucker up so that you can support some heavy ass weight overhead!

Part 5: Shoulders

You can have perfect mobility from the shoulders down but if you lack external rotation and flexion through the shoulder joint, your scapulas (shoulder blades) will never “stack” the correct way in the overhead squat position… or really any overhead position for that matter. Just think armpits open and biceps pointing up! Here are a few ways to achieve that position.