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
Author: Ryan Savard
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
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.
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.
A) E2MOM x 12 min (6 sets)
2 Power Clean + 1 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
Programming Overview: Jan. 25-30
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!
——————–
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
Front Rack Position Mobility
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!
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