Monday 3/2

A) Take 20 min to build up to a 1RM Deadlift

B) Pull-up tester (pick one based on ability level)

50 CTB pull-ups in UB sets of 5

30 CTB pull-ups in UB sets of 3

50 pull-ups in UB sets of 5

30 pull-ups in UB sets of 3

*Can be done with bands

+

For time all out!!

– Row 250m

– 15 KB swings 70/53

– 25 burpees

– 15 KB swings

– Row 250m

 

Tuesday 3/3

A) Build to a heavy set in 12 min

1 power clean + 2 split jerk

B) EMOM x 6 min

– 4 TnG power cleans @ 65-70% 1RM clean

+

12 min @ open pace:

– 6 curtis p’s w/ sandbag (60/30) or double KB (35/18)

– 10 box jumps – sd (24/20”)

– 200 m run

 

Wednesday 3/4

A) Front squat 1,1,1,1,1; R3M (compare to 2/18)

Pull-up strength pt. 1

B1) AMRAP(-1) strict pull-ups; R30S

B2) AMRAP Pendlay row at 70% 1RM BP; R30S

B3) 15-20 UB wallballs (20/14#); R2-3M x 3 sets

C) 16 alt. BBFR walking lunge steps (moderately tough/building if able); R2M

 

Thursday 3/5

– Row 1000m @65%

Rest 2:00 minutes

– Row 1000m @75%

Rest 2:00 minutes

– Row 1000m @85%

Rest 4 minutes

x2 cycles (shows 6 sets total)

+

3 sets not for time:

Waiters walk – 50ft/arm – challenging load

FLR on low rings – accumulate 45-90 sec per set

 

Friday 3/6

Open workout 15.2

 

Most of you are going to take on Open workout 15.1 in today’s classes or at Friday Night Lights tonight. Make sure you tune into the video above to know the details and standards of the workout before crushing it today!

15.1 is essentially a 9 minute AMRAP of relatively lighter weight immediately followed by a 6 minute period of testing your max clean & jerk. You should note that you are most likely not going to build up to your absolute max on the clean & jerk since you will be under the constraints of fatigue and grip strength limitations. Now that you know what’s up, let’s dive into the workout a bit!

A few tips to help you out on 15.1 from Coach Ryan:

1. Warm-up: Think about what muscles/joints are being effected. We need to warm up the hips and get some mobility in the shoulders and upper thoracic spine. We also need to warm-up the front rack a bit. Most importantly is the muscles involved with hip extension (posterior chain) and hip flexion (anterior chain) as these are taxed in the 9 minute segment. KB swings, banded good mornings, sit-ups are just a few examples of movements to get those muscles firing. Quickly build to about 85% of your 1RM clean & jerk and practice efficient turnover of a few deadlifts and snatches.

2. Splitting and Pacing: The first part goes as follows… 15 toes to bar, 10 deadlifts (115/75), and 5 snatches. Or open, close, close in terms of how the body is moving. 15 T2B is a lot! I would break it up from the get go to save your hips from fatiguing too quick. We all know that once T2B is gone it’s gone. So you’re looking at like a 6, 5, 4 rep scheme every round to get 15. You should minimize the rest and build it into an overall pace. Keep moving! Just like I always preach in class. Just find the right rate at which you can.

3. Save the Grip: Each one of these three movements is dependent on grip. You know the max clean & jerk is up next and you need all the grip strength you can to control heavy weight while tired. Try not to squeeze the bar more than you have too. Be cognoscente of it even under fatigue. Try to keep a hook grip on the deadlifts and snatches. Breaking the snatches into quick singles will help save the grip, too. They have to be quick singles though!

4. The Clean & Jerk: You only have 6 minutes to complete this. Start closer to 65-70% of your 1RM or tough single. You really only have enough time for 3-4 good lifts before time or energy gives out so you need to make every attempt count. Don’t waste time on lifts you could hit all day long.

5. The Big Picture: Know that one workout follows the next. You don’t want to be completely spent from the first part before starting into the second part but you also don’t want to sandbag the AMRAP. Know your body!

 

If you still haven’t signed up for the open please do so >HERE<.

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Programming:

Monday 2/23/15

A) Deadlift

5×75%; R3M

3×85%; R3M

1+x95%

B) 3 max handstand for time: R90S

OR

30 or 50 HSPU for time (I&A)

C) EMOM x 10 min

E: 5 TnG Deadlifts @ 60% + 3-5 burpees over the bar

O: Row 12/9 cal

 

Tuesday 2/24/15

A1) TnG push press cluster 1.1.1; R10S/30S

A2) 6-12 UB CTB pull ups; R30S

A3) Pendlay row 5-10 reps @ 20X0 (60-70% 1RM bench press); rest 3min x 3 sets

*heavier than last week

B1) Bench press AMRAP @ 70% 1RM @ 30X0; R30S

B2) Farmer’s Carry 100m (heavy); R30S

B3) 15 V-ups; R2M x 3sets

 

Wednesday 2/25/15

3-4 sets tough effort:

– 5 TnG Squat Cleans (135/95, 115/75, 95/55)

– 10/8 cal row

– 5 TnG Squat Cleans

– 10/8 cal row

– 5 TnG Squat Cleans

rest 6-8 mins

 

Thursday 2/26/15

Open athletes: 10 min AD or row easy + mobility work

 

Everyone else:

A1) Weighted/negative pull ups 3,3,3,3; R30S

A2) Good mornings 6-8×4 @ 20X1 (moderate load); R2-3M

+

21-18-15-12-9-6-3 reps for time:

– KB swings (heavy)

– box step-ups (24/20”)

 

Friday 2/27/15

Open workout 15.1

 

We’re rolling out new EDCF “Mean Green” t-shirts and tanks just in time for the Open and St. Patty’s Day! If you would like to order a shirt or tank, please pre-order it by going HERE.

These are a limited release and we won’t be ordering extras!

Join EDCF and AIRROSTI on Saturday, 2/21 from 10-11am for an interactive and informative class where you’ll learn specific exercises and techniques to help prevent Shoulder Pain and enhance athletic performance.

This event it open to members and non-members. Click >HERE< to reserve your spot.

——————–

Monday 2/16/15

A) Deadlift –

3×80%; R3M

3×85%; R3M

3+x90%;R3M

*During your 3 minutes of rest practice handstand holds OR complete HSPU of varying difficulty x 10 reps OR partner HSPU negatives x 3-5 reps.

B) EMOM x 12 min

E: Power clean Tng x 5 – (155/105, 135/95, 115/75, 95/65) + burpee over bar x 3

O: *25 double unders (50 single unders)

C) 20-30 KB or sandbag get ups (53/35 or 60/30 respectively); NOT for time

 

*Don’t exceed 40 seconds on double or single unders

 

Tuesday 2/17/15

5-6 sets building

1 push press + 1 push jerk + 2 split jerk (building heavier than 2/11)

+

Row 400 at 80%

R2M

Row 400 at 90%

R3M

Row 400 at 97%

R5M x 2 sets

 

*During long rest practice 8-10 muscle up turnover progressions.

 

Wednesday 2/18/15

A) Front squat 2,2,2,2,2; R3M (compare to 2/5)

*warm up OHS position and practice snatch during rest

B) 10 min EMOM

– 1 power snatch + 1 snatch balance + 1 hang squat snatch

(build to moderate weight/perfect form)

+

3 sets not for time:

– 10 Good mornings @ 30X1 (moderate load/perfect form)

– 20 Double KB/DB front rack walking lunge steps

R30S

 

Thursday 2/19/15

A1) TnG push press cluster 2.2.2; R10S/30S

A2) 5-10 UB CTB pull ups; R30S

A3) Pendlay row 5-10 reps @ 20X0 (70% 1RM bench press); rest 3min x 3 sets

+

12 min AMRAP at open pace:

– 6/4 strict pull-ups

– 8 S2O @ (135/95, 115/75, 95/55)

– 10 deadlifts

– 200 m run

 

Friday 2/20/15

4-5 sets increase pace per set:

– 20/15 cal row

– 5 squat cleans @65% 1RM

– 5 box jump-SD (30/24”)

– 10 T2B

– 30 DU

rest walk 5-6 mins

 

Check out what’s going on at the gym the rest of the month!

—-> CLICK HERE <—-

Click HERE to join team East Dallas CrossFit for the 2015 CrossFit Open!

Monday 2/9/15

A) Back squat @ 65% 1RM

– 2-3 reps @ 20X0; R45S x10

B) 8-10 min HSPU progressions (B&I)

OR

50 HSPU for time (A)

C) EMOM x 10 min

E: 5 TnG Deadlifts @ 60% + 5 burpees over the bar

O: Row 12/9 cal

 

Tuesday 2/10/15

5-6 sets:

– 200 m run

– 12 wallballs (20/14)

– 12 KB swings (70/53)

– 12 burpees

– 30 double unders (90 singles)

R3-4M

 

*goal is to increase pace each round

 

Wednesday 2/11/15

A) Push press x 1/jerk dip x 1/paused jerk x 2; rest 2-3mins x 5 (2 second pause at bottom of dip for the paused jerks)

B) EMOM x 8-10 min

– 3 TnG squat cleans @ 65%-75% – speed focus

C) Hand stand hold ALAP (as long as possible)

R30S

L-sit hold ALAP

R90S x 3 sets

 

Thursday 2/12/15

A) EMOM x 3mins – TnG power snatch x 5

B) EMOM x 3mins – TnG power snatch x 4

C) EMOM x 3mins – TnG power snatch x 3

*Goal is to start A where you’ve worked previous EMOMs and build.

+

20min amrap

– Row 500m

– 15 KB swings (53/35)

– 10 sit-ups

– 5 muscle ups (sub 7 CTB/regular pull-ups)

 

*goal is to maintain consistent throughout 20 min

 

Friday 2/13/15

A) Build to a tough thruster off the rack in 5-6 attempts

+

Open workout 14.5

21-18-15-12-9-6-3 reps for time of:

– Thrusters (95/65)

– Burpees (bar facing)