Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: 5×1 Power Position Clean + 1 hang clean from the knee (not below) + 1 Power Clean from the floor. Bar can be dropped and a quick reset for the final lift of the complex. Climb in weight for each working set.

Fitness: 5×5 Power Clean at 6 RPE + 20 hollow rocks (or 20-30s hollow body hold)

Part 2 – Conditioning: “Ornacia”

Performance: AMRAP 18* min of:

• 5 Power Clean at 70%
• 7 Toes-To-Bar
• 9 Wall Ball (20/14lb)

*E2MOM Run 100m shuttle run

Fitness: AMRAP 18* min of:

• 5 Hang PCs at 5RPE
• 9 Knee-ups or Sit-ups
• 9 WB

*E2MOM run 100m shuttle run

  

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Squat – working %s off your last heaviest set of 3 (established on 1/21) – warm up then perform 3 reps @ 80%, 3 reps at 85%, 3 reps at 90%
Fitness: Squat – Perform 3 reps each set, work up to a 6/10 RPE . After every squat set perform 20-30s of ramp bridge or superman – rest 60-90s between sets

Part 2 – Conditioning: “Level 1 Fun”

Performance: 3 rounds for time of –

• 15 Thrusters (95/65lb)
• 12 Burpees

Fitness: 10 min AMRAP of –

• 12 Thrusters
• 9 Burpees

  

 

Warm-up & Mobility: 15 Minutes

CrossFit Games Open WOD 16.1 / CFJC/CFC Intramural Games 16.1

20-min. AMRAP of:

• 25-ft. Lunge
• 8 Bar-facing Burpees
• 25-ft. Lunge
• 8 Pull-ups

For those that are registered officially for the CF Games, and those that are participating in our intramural games as an RX or Scaled Athlete:

• Rx’d and Teens 16-17: Overhead lunge 95 / 65 lb., chest-to-bar pull-ups
• Scaled: Front rack lunge 45 / 35 lb., jumping chin-over-bar pull-ups
• Masters 55+: Overhead lunge 65 / 45 lb., chin-over-bar pull-ups
• Scaled Masters 55+: Unweighted lunge, jumping chin-over-bar pull-ups
• Teens 14-15: Overhead lunge 65 / 45 lb., chin-over-bar pull-ups
• Scaled Teens: Front rack lunge 45 / 35 lb., jumping chin-over bar pull-ups

And for our Novice athletes: 10 Lunge steps (L+R=2, or box step ups to 24/20″), Ring Row**

**top of rings set to armpit crease feet must be directly under hanging rings. Every two steps or step ups=1 rep.

For detailed standards, please see the CrossFit Games site: http://d2ufjv2mjmrw7m.cloudfront.net/sites/default/files/CFGOpen2016_EventPDF_16_1_sjdnheyw652bgdsnk.pdf

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Fundamentals of movements – going over movements and standards for WOD

Part 2 – Conditioning: “My Happy Place”

Performance:
24 min (4 rounds) EMOM of:
Min 1: 15 Wall Ball (20/14lb)
Min 2: 15 Pull-ups
Min 3: 10 Cal Row
Min 4: 10 Power Clean (135/95lb)
Min 5: 5 HSPU
Min 6: 40 DUs

Fitness:
24 min (4 rounds) EMOM of:
Min 1: 15 Wall Ball
Min 2: 15 Ring Rows
Min 3: 10 Cal Row
Min 4: 10 Power Clean, 6 RPE
Min 5: 5 Push-ups
Min 6: 50 Single-unders 

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Deadlift – working in sets of 2 working percentages off your last 3 rep heavy set. Perform sets at 90%, 95%, and 100%. If you are still feeling fresh, perform 2 reps at 102-105%.
Fitness: Perform 6 one-legged Deadlifts with a KB on each side followed by 5 V-ups and a 30 second hollow body hold.

Part 2 – Conditioning: “Bingo”

Performance: 3 RFT of:

• 500m row (or 400m Run)
• 12 Deadlifts at BW*
• 21 Lunge Steps with 45/35lb plate locked overhead (L+R=2)

*Weight should not exceed 60% of your 1RM

Fitness: 3 RFT of:

• 500m row (or 400m Run)
• 12 DLs at 5 RPE
• 21 Lunge Steps with plate locked overhead (L+R=2)

  

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Fundamentals – Review of movements and scales

Part 2 – Conditioning: “Fight Gone Bad (..and Worse)”

Performance:  …RX is ON

Each movement is performed for max reps in one minute. Perform for FIVE rounds.

• Wall Balls (20/14lb)
• Sumo DL High-Pull with KB (53/35lb)
• Box Jumps (24/20″)
• Push-Press (75/55lb)
• Row for Calories
• Rest

Fitness:

Each movement is performed for max reps in one minute. Perform for three (to five) rounds.

• Wall Balls
• Sumo DL High-Pull with KB
• Box Jumps or step-ups
• Push-Press
• Row for Calories
• Rest    

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Front Squat – 15 minutes to hit a heavy double
Fitness: Front Squat – increase in weight to hit sets of 2 reps – not to exceed a 6 RPE, between sets perform 20 Russian Twists

Part 2 – Conditioning: “Won’t you take me to… Tabata Town?!”

Performance: Tabata intervals, stay at the same movement for 8 rounds of –

• Mountain climber (L+R=1)
• KB Swing (24/16k)
• Thrusters (75/55lb)
• G2OH with plate (45/25lb)
• Zero Count burpee*

*Like a burpee but you only go to the plank position

Fitness: Tabata intervals, stay at the same movement for 8 rounds of –

• Mountain climber (L+R=1)
• KB Swing
• Thrusters with unloaded barbell
• G2OH with plate
• Zero Count burpee*

*Like a burpee but you only go to the plank position

  

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Back to basics – fundamental review of all movements in today’s WOD

Part 2 – Conditioning: “V-BOMB”

Performance: 10 RFT* of –

• 6 Toes-to-bar
• 8 Burpees
• 10 Jumping air squat
• 12 KB Swings (32/24k)

*30 min timecap

Fitness: 10 RFT* of –

• 6 Knee-ups or 8 sit-ups
• 8 Burpees
• 10 Jumping air squat
• 12 KB Swings

*30 min timecap

   

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Clean – 7 sets of 1 Clean Pull + 1 Hang Clean – Climbing to heavy set
Fitness: EMOM 12 – Even minutes: 3 Power Cleans RPE 6, Odd minutes: 40 sec hollow hold flutter kick

Part 2 – Conditioning: “Power Couplet”

Performance: AMRAP 12 minutes of –

• 7 Power Cleans (115/75lb)
• 10 Box Jumps (24/20″)

Fitness: AMRAP 12 minutes of –

• 7 Hang Power Clean
• 10 Box Jumps or step-ups

  

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Snatch complex – 7 sets of 1 Snatch Pull + 1 Hang Snatch (do not go below knee)
Fitness: EMOM 12 – Even minutes: 10R + 10L KB/DB Push-press, Odd minutes: Max hanging L sit hold or hanging knee up hold

Part 2 – Conditioning: “Magnum PI”

Performance: On a 17 min clock:

• Run one mile for time

…then with remaining time, perform 1-2-3-4-5-6… (and so on) reps of –

• Power snatch (115/75lb)
• X3 Abmat sit-up

Fitness: AMRAP 17 min* of 1-2-3-4-5-6… (and so on) reps of –

• Strict Press
• X3 Abmat sit-up

*Every 3 min on the minute, run 400m