by Gene Crawford | Mar 4, 2015
Baseline:
ROM Drills ~10minutes
4 Rounds – Row 250m, 10x ring push up, 10x DB push press, 30 second plank.
Warmup:
3 Rounds
5x Ground to overhead (95#)
5x Overhead squat (65#)
5x Back rack squat snatch (95#)
5x Snatch (65#)
Stamina + Strength: The CrossFit Open 2015 15.1 & 15.1a
15.1: (3 rounds)
9-minute AMRAP:
15x toes-to-bars (sub leg lifts)
10x deadlifts (95#)
5x snatches (65#)
9-minute time cap
Immediately go into the next 6 minutes: [scored 123]
15.1a
1-rep-max clean and jerk (115#)
6-minute time cap [maxed @ 165#] Work Capacity + Durability:
Chipper, not timed:
100x barbell only strict press
100 Jump rope singles
10x rope climb (sub 1 pullup + 1 knee to elbow = 1 rope ascent)
20x 1-arm KB Snatch, 10R, 10L (35#)
100 Jump rope singles
20x ball slam (20#)
100 Jump rope singles
Stretch + Hydrate & Fuel
by Gene Crawford | Feb 28, 2015
Baseline:
ROM Drills ~10minutes
4 Rounds – Row 250m, 10x ring push up, 10x DB push press, 30 second plank.
Warmup:
3 Rounds
5x Ground to overhead (95#)
5x Overhead squat (65#)
5x Back rack squat snatch (95#)
5x Snatch (65#)
Stamina + Strength: The CrossFit Open 2015 15.1 & 15.1a
15.1: (3 rounds)
9-minute AMRAP:
15x toes-to-bars
10x deadlifts (95#)
5x snatches (65#)
9-minute time cap
Immediately go into the next 6 minutes:
15.1a
1-rep-max clean and jerk (115#)
6-minute time cap Work Capacity + Durability:
Chipper, not timed:
100x barbell only strict press
100 Jump rope singles
10x rope climb (sub 1 pullup + 1 knee to elbow = 1 rope ascent)
20x 1-arm KB Snatch, 10R, 10L (35#)
100 Jump rope singles
20x ball slam (20#)
100 Jump rope singles
Stretch + Hydrate & Fuel
by Gene Crawford | Feb 26, 2015
Baseline:
ROM Drills ~10minutes
Strength: “Jackie”
1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)
For time
Ring Muscle Up Progression:
3 Rounds
5x False Grip (feet on box) pull-ups
5x False Grip (feet on box) to rotate into stand up pull-ups
5x Ring Dips
Work Capacity:
5 rounds for time of; 30x situps, 20x KB swings (35#/25#), 10x box jumps
only made it through 3 rounds today…
Stretch + Hydrate & Fuel
by Gene Crawford | Feb 24, 2015
Baseline:
ROM Drills ~10minutes
500m row
Strength:
5 Rounds of Cindy
(1Rnd = 5 Pull-ups, 10 Push-ups, 15 Squats)
The “Mash”:
20 140# Backsquat
400m Run
20 140# Ground to Overhead
400m Run
20 95# Zercher Squat
2 sets 20x GHD Situps with 20# medicine ball to
20 140# Bench
400m Run
20 185# Deadlift
400m Run
Durability:
Tabata row (goal is ~1,000m) – got 890m
(Tabata is 8 rounds of 20 seconds work, 10 second rest)
Stretch + Hydrate & Fuel
by Gene Crawford | Feb 24, 2015
Baseline:
ROM Drills ~10minutes
500m row
Strength:
5 rounds – 5x zercher squats, 5x hang push jerks, 5x pushups
(start at 45#/25# then increase 10# every round)
Work Capacity:
400m run
15x ground to overhead (105#/135#)
400m run
Durability:
Fight Gone Bad – x3 rounds
Wall-ball, 20 pound ball, 10 ft target (Max Reps in 1:00)
Sumo deadlift high-pull, #75 (Max Reps in 1:00)
Box Jump, 20” box (Max Reps in 1:00)
Push-press, #75 (Max Reps in 1:00)
Stretch + Hydrate & Fuel
