The 2016 CrossFit Open is right around the corner (24 days!). We will be hosting the open workouts every Friday night starting on February 24th. Sign up with the rest of your EDCF friends under team “Defend East Dallas” by clicking >HERE<.

Great job on the class sign ups last week! Let’s keep it rolling by signing up for all the classes you plan on attending this week by clicking >HERE<. If you can’t make a class you signed up for then please take your unregister ASAP so someone else can have your spot.

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Monday 2/1

A) 5 sets:

Front squat x 2-3 reps; R2-3M

 

B) 5 min AMRAP @ 98%

– 3 thrusters 115/75

– 6 burpees over the bar

– 9 pull-ups

R5M x 2 sets

 

C) 3 sets not for time:

– 8-10 BB good mornings

– 8-10 bent over DB rows per side

 

Tuesday 2/2

A) Build to a heavy power snatch x 2 reps in 10 min

 

B) 4-5 sets at tough pace:

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

– 10 NPU burpee box jumps (20/16”)

– 100 m sprint

Walk back and R2M

 

Wednesday 2/3

A) EMOM x 15 min

1: 3-4 Strict overhead press @ 2111

2: 4-6 Weighted or 6-10 banded supinated pull-ups

3: 20-40 DUs or 45 sec DU practice

 

B) Every 3 minutes, for 15 minutes (5 sets) for times of:

– 12/9 cal row

– 10 Deadlifts (225/155, 185/125, 155/105/ 135/95)

These should be sprints!

 

Thursday 2/4

A) E2MOM x 12 min (6 sets)

– 1 push press + 1 push jerk + 2 split jerk

*Build per set. Pause 1 sec in the catch of each jerk.

 

B) Every 5 minutes, for 15-20 minutes (3-4 sets) for times:

– 9 Shoulder to overhead (155/105, 135/95, 115/75. 95/65)

– 15 Burpees to Target 6″ Above Reach

– 21 Wallballs (20/14 lbs)

 

Friday 2/5

A) Every 2 minutes, for 6 minutes (3 sets):

– High Hang Snatch x 2 reps @ 70-80%

+

Every 2 minutes, for 6 minutes (3 sets):

Hang Snatch x 2 rep @ 75-85%

+

Every 2 minutes, for 6 minutes (3 sets):

Snatch x 2 reps @ 85+%

 

B) 3 sets not for time:

– 1 floor length hand over hand sled pull AH&AFAP

– 6-8 DB rear elevated split squats R side @ 30X1

– 1 floor length hand over hand sled pull AH&AFAP

– 6-8 DB rear elevated split squats L side @ 30X1

– 6 alt. TGUP (3/side), heavy but sharp and efficient

 

Saturday 2/6

8am Masters

9am CrossFit

10am Level2/Barbell

11am Free Intro to CrossFit

 

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!