Training Plan for Monday June 18, 2018

A. Snatch deadlift from deficit (use one or two riser boards)
     3 sets x 3 reps @ 100% of best snatch

B. Snatch Balance
     Work to a heavy single in 5 sets or less

C. Hang Snatch (squat or power)
     2 reps on the minute for 8:00

Training Plan for Monday June 11, 2018

A. Clean and Jerk
     - 4 clusters of 1.1.1 @ 70%

B. Snatch
     - 4 Clusters of 1.1.1 @ 70%

C. For time of the following....

     Part 1 - 20 Clean and Jerks  @ 60% of Max
      Recommended Weights (M/W)  = 135/95, 115/75, 95/65

     Rest 3:00, then complete

     Part 2 - 20 Snatches @ 60% of Max
      Recommended Weights (M/W) = 135/95. 115/75, 95/65, 75/55

Training Plan for Monday June 4, 2018

A. Clean-Pull with pause@ Moderate Weight (Pause for 2 secs. at just below knee, then again at Power position, then complete the Clean-Pull).
     - 5 sets x 3

B. Clean (Squat Cleans if you've got 'em)
     - 4 clusters of 1.1, building to 80%

C. Split Jerk
     - 6 sets. Work to heavy single. Does not have to be a max.

Training Plan for Monday May 21, 2018

With running clock...

At 0:00... 2 Pausing Split Jerks + Split Jerk
     - 5 Sets - Every 2:00, adding weight each set
     - On the first two repetitions of the complex, pause in the dip portion for a full one second. Focus on the weight being in the heel. On the third and final repetition in the complex, no pause.

At 10:00 Mark - (2) 1 1/4 Front Squats (from the rack)
     - 7 Sets - Every 1:00, Adding weight each set.
Start light and build. Use this as a primer for the following cleans. Rest from the 17-20 minute mark.

On the 20:00 - 1 Power Clean + 1 Hang Squat Clean
     - 5 Sets - On the 1:00, climbing.
Focus on speed beneath the bar and the catch position. No "Starfish" cleans!!

Training Plan for Monday May 14th, 2018

A. Snatch
     3-2-2-1-1-1-1

B. 1 Clean + 2 Split Jerks
     1-1-1-1-1

C. Overhead Squat
     3-3-3

Training Plan for Monday May 7, 2018

A. Clean and Jerk
     - 2-2-2-1-1-1

B. Clean Pull
     - 3 -3-3

C. 1 Snatch Balance + 2 Overhead Squat
     - 6 sets of above, working to a challenging weight

Training Plan for Monday April 30, 2018

A. Snatch
   3 Reps @ 50%
   3 reps @ 60%
   3 Reps @ 70%
   3 Sets x 3 Reps @ 75%

B. Snatch Pull
    85% of your 1RM Snatch x 4 sets x 5 reps

C, Snatch Grip Push Press
   5 sets x 5 reps. Work up to challenging weight

Training Plan for Monday April 23, 2018

A. Clean Complex of the following...
     1 Clean Grip Deadlift + 1 Clean Pull + 1 Hang Clean

     8 sets, work with light to moderate weight

B. Strict Press   1-1-1-1-1

C. Push Press    3-3-3-3-3

D. Push Jerk      5-5-5-5-5

Training Plan for Monday April 16, 2018

A. Snatch Complex of the following...
     - 2 Power Snatch (from floor) + Overhead Squat
     - Work up to heavy weight in 6 sets or less

B. Clean Complex of the following
     - 2 Power Clean (from floor) + 1 Jerk
     - Work up to heavy weight in 6 sets or less

*** Optional Accessory Work ****

C1. Strict Pull-Ups*
     - 5-10 Reps x 3 sets
     * If you can't do pull-ups, sub with Lat Pull-Downs

C2. Turkish Get-Ups
     - 3 reps each side x 3 sets. Use "moderate" weight

Training Plan for Monday April 9, 2018

A. Split Jerk
     - 5 sets x 3 reps @ moderate weight, focusing on perfect footwork

Clean Pull
     - 3 sets x 3 reps @ 90%

C. Overhead Squat
     - 7 heavy singles (does not have to mean "MAX")

Training Plan for Monday April 2, 2018

A. Snatch
     - 5 Clusters of 1.1
     - Start at 50% and build from there

B. Snatch Deadlift from Deficit
     - 3 sets x 3 reps @ 90% or more
     - Use 15# bumper plate to stand on or (2) spacer boards

C. Snatch Balance (taken out of rack)
     - 5 sets of 3 reps @ light weight

     - Practice punching down UNDER the bar as opposed to pressing up, then squatting

Schedule for March 26, 2018

Last week of CrossFit Open make up


Workout is....

AMRAP 7:00

3 Thrusters, 3 Chest to Bar Pull-Ups
6 Thrusters, 6 CTB Pull-ups
9 Thrusters, 9 CTB
12 Thrusters, 12 CTB
....continue on this rep scheme until time expires

Men's weight = 100#
Women's weight=65#

Scaling options available

Schedule for March 19, 2018

CF Open 18.4 Last Chance workout



Workout 18.4 is...

For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.

Schedule for March 12, 2018

Overhead Squat Review. Then...

CF Open Last Chance 18.3 Workout

Workout 18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches

Time cap: 14 minutes

see Link for Standards and Scaling

Schedule for Monday March 5, 2018 6:35 -7:30

Squat Clean Review. Then.....

Open Gym or CF Open 18.2 Last chance workout

12:00 Time cap

18.2A Ascending Ladder of...

     1-2-3.....8.9.10 Dumbbell Squats (50/35)

     1-2-3.....8.9.10 Bar Facing Burpees

followed by

18.2B 1 Rep Max Clean

PLEASE GO TO CROSSFIT GAMES WEBSITE FOR DETAILED REVIEW OF STANDARDS AND SCALING

Training Plan for Monday February 26, 2018

Tonight's schedule

Make-up heats for those who didn't do or want to re-do Crossfit Open 18.1


Warm-Up
500M row into 3 rounds of..,

8 scap pull-ups
12 banded face pulls
8 kip swings
5/arm DB High Pull
5/arm DB Push Press

then 2 rounds of 18.1
Rd. 1 @ 60%
Rd. 2 @ 80%

Rest 4-6 Minutes before Game Time


or

Olympic Lifting Open Gym Session

A. Hang Snatch
     3 reps on the minute for 3:00 at light-moderate weight

B. Overhead Squat
     - Work up to heavy set of 3 reps in 10:00 or less

C. Snatch Balance
   5 reps x 3 sets at light weight

Training Plan for Monday February 19, 2018

Skills Session

Snatch 

Toes to Bar 

Clean and Jerk

Workout(s)

A. Complete as many rounds and reps as possible in 9 minutes of:

15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

then, right into....

B. 

1-rep-max clean and jerk

6-minute time cap

Scaling.....

Rx’d 
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Masters Scaled
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 sit-ups
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Training Plan for Monday February 12, 2018

Clean and Jerk Review
     - Different ways of barbell cycling in workouts: touch and go method vs. quick singles
     - 3 sets of on the minute 3 reps Touch 'n go Clean and Jerk @ light - mod. weight
      followed by....
     - 3 sets of on the minute 3 reps Quick Singles C&J @ same weight


Toes to bar Review
     - Basic Kipping Review
     - Progressing to Knees-to-Elbow and TTB


Workout

In 7:00 complete as many reps of possible of the following ascending ladder

3 Clean and Jerk
3 TTB

6 Clean & Jerk
6 TTB

9 Clean & Jerk
9 TTB

Continue this ladder in this pattern until time the 7:00 runs out!
   

Training Plan for Monday February 5, 2018

Thruster Review : Common Faults & corrections
     - Barbell warm-up to working weight


Rowing Common faults & corrections
     - Kick Swing Pull Drill
     - :30 row sprints


Workout

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Rx Thrusters - 95/65
Scaled L1= 75/55

Training Plan for Crossfit Open Prep January 29, 2018

Pull-Ups Review 

Kipping Review – Arch to Hollow 

Kipping pull-ups and how to cycle 

Butterfly Kip 

OHS Review 

Body Mechanics 

Overcoming mobility limitations with grip adjustments 

WOD Gameplan- We'll discuss best way to attack this workout based on individual strengths/weaknesses 

Workout 

  2 rounds of: 

   10 overhead squats 

   10 chest-to-bar pull-ups 

Rest :90 

  2 rounds of: 

   12 overhead squats 

   12 chest-to-bar pull-ups 

Rest :60 

   2 rounds of: 

   14 overhead squats 

   14 chest-to-bar pull-ups 

Scaling: 

L1 = Front Squat 95/65,  Jumping Pull-Ups 

L2= OHS 65/55   ;  Chin over bar pull-ups 

L3 = OHS 95/65; Chest-to-bar pull-ups 

Training Plan for Monday January 22, 2018

A. Muscle Snatch
     - 5 Clusters of 1.1. Work up to challenging weight

B. Overhead Squat
     - Work to a 10 rep max in 4 sets or less

C. Snatch Grip Romanian Deadlift
     - 3 sets of 6 - 8 reps @ 60% of best Snatch

Training Plan for Monday January 15, 2018

A. Halting Snatch (Power or Squat). This is done with a 1 count pause at power position, followed immediately by a snatch at full speed.
     - 5 sets of 3 building in weight. Finish with 2 singles @ 80-90%

B. Press-Jerk Complex
     - 1 Push Press + 1 Push Jerk + 1 Split Jerk
     - 6 sets of above. Start at 60% and build

C1. Back Extensions
     - 12-15 reps x 3 sets. Rest 1:00

C2. Turkish Get-Ups
     - 6 reps (3 each side) x 3 sets. Rest 1:00

Training Plan for Monday January 8, 2018

A. Tempo Power Clean
     - 5 sets of 3 reps, building in weight. Then 2 singles @ 90%

B. Jerk Drive
     - 3 sets of 3 reps @ 105% of best Jerk

C. Split Jerk
     - 3 reps @ 60%
     - 3 reps @ 65%
     - 3 reps @ 70%
     - 3 reps @ 75%

D. Overhead Squat
     - Build to a heavy single. 10:00 time limit