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 

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Squat – warm up and work up to your first work set. Worksets are calculated off your last 3 rep heavy achieved on 1/21. Worksets are 3 sets of 2 reps @90% (All three sets at the same weight.) This weight should allow you to practice form under load.
Fitness: Squat – warm up under the unloaded bar. Work on adding weight to the bar to get to a load that feels like a 6 out of 10 effort for 3 reps. Perform sets of 3 followed by a 30 second hollow body hold. Rest at least 90 seconds between sets. Perform 4-6 sets total.

Part 2 – Conditioning: “Miami Vice”

Performance: EMOM for 15 minutes* –
Min 1: 48 Double-Unders
Min 2: 24 Lunge Steps (L+R=2) with plate locked overhead (45/35lb)
Min 3: 6 Deadlifts (225/145lb)

*athletes should be done with the work by 45 seconds into the minute, if you aren’t ask stop at 45 seconds anyway and scale the reps on following rounds so that you finish in 45 seconds

Fitness: EMOM for 15 minutes of –
Min 1: 45 sec singles or DU progressions
Min 2: 24 Lunge Steps (L+R=2) unloaded or with implement locked overhead
Min 3: 6 Deadlifts at 6 RPE

*athletes should be done with the work by 45 seconds into the minute, if they aren’t ask them to stop and scale reps on following rounds to be done in 45 seconds