Thursday 170525

CrossFit

Those competing on Saturday at the Mayhem Games should be resting for the next two days.

1) Conditioning

For Time:

  • 75/60 Cal Row
  • 50 Power Snatches (35/25)
  • 25 Barbell-Facing Burpees

2) Goat Training

Choose two “Goats” to work on today.

EMOM 10:

  • Odd Minutes – “Goat” #1
  • Even Minutes – “Goat” #2

“Goat” – CrossFit slang for a movement we have difficulty with.

Examples: Double-Unders, Ring Dips, Overhead Squats.


Strength

12 Week Hatch Cycle – Week 4

Back Squat, Front Squat – Week 4/Day 2

  • Set 1 – BS 65%/10 + FS 60%/5
  • Set 2 – BS 70%/10 + FS 65%/5
  • Set 3 – BS 75%/8 + FS 70%/5
  • Set 4 – BS 80%/8 + FS 70%/5

Barbell

  • Snatch – Work to a heavy single

Wednesday 170524

CrossFit

Open

Barbell

Hang Clean

  • 60%/4
  • 65%/4
  • 70%/4
  • (75%/3)3

Conditioning

EMOM 16:

  • Min 1: 12 KB Front Rack Lunges (24/16)
  • Min 2: 12 Deficit Push-ups (stacking plates)
  • Min 3: 12 DB Box Step-Ups (22.5/15)
  • Min 4: 50s Plank Hold (elbows)

Performance

Strength

  • Overhead Squats – Work up to a heavy set of 3 reps

Conditioning

EMOM 16:

  • Min 1: 12 KB Front Rack Lunges (24/16)
  • Min 2: 12 Deficit Push-ups (stacking plates)
  • Min 3: 12 DB Box Step-Ups (22.5/15)
  • Min 4: 50s Plank Hold (elbows)

Fitness

Strength/Technique

  • Overhead Squat – Work up to a challenging set of 3 reps

Conditioning

EMOM 12:

  • Min 1: 12 KB Front Rack Lunges (16/12)
  • Min 2: 12 Deficit Pushups
  • Min 3: 12 DB Box Step-ups (15/10)
  • Min 4: 40 second Plank Hold

Tuesday 170523

CrossFit

1) Open/Performance/Fitness

Conditioning

“Helen”

3RFT:

  • 400m Run
  • 21 KB Swings (24/16)
  • 12 Pull-ups

2) Stamina Training

Open

EMOM 10:

  • Odd: 15 Wallballs (20/14)
  • Even: 6 Bar MU

Performance/Fitness

 

EMOM 10:

  • Odd: 15 Wallballs (20/14)
  • Even: 15 Box Jump Overs

Strength

12 Week Hatch Cycle – Week 4

Bench Press, Strict Press – Week 4/Day 1

  • Set 1 – BP 65%/8 + SP 70%/5
  • Set 2 – BP 70%/8 + SP 75%/5
  • Set 3 – BP 80%/6 + SP 80%/5
  • Set 4 – BP 85%/6 + SP 85%/5

Barbell

  • 6 x 3 Hang Clean

Monday 170522

CrossFit

Today we do the strength component following the conditioning piece.


Open

Conditioning

3RFT:

  • 10 Power Cleans (60/40)
  • 10 Front Squats
  • 10 Jerks
  • 50 DU

Hang Snatch

  • 60%/4
  • 65%/4
  • 70%/4
  • (75%/3)3

Performance

Conditioning

3RFT:

  • 10 Power Cleans (52.5/30)
  • 10 Front Squats
  • 10 Jerks
  • 50 DU

Back Squat

  • 79%/5
  • 85%/1
  • 79%/5
  • 87%/1
  • 79%/5
  • 89%/1

Fitness

Conditioning

3RFT:

  • 10 Power Cleans (45/30)
  • 10 Front Squats
  • 10 Jerks
  • 50 DU

Strength Technique

  • 3 x 5 Back Squats

Strength

12 Week Hatch Cycle – Week 4

Back Squat, Front Squat – Week 4/Day 1

  • Set 1 – BS 65%/8 + FS 70%/5
  • Set 2 – BS 70%/8 + FS 75%/5
  • Set 3 – BS 80%/6 + FS 80%/5
  • Set 4 – BS 85%/6 + FS 85%/5

Barbell

  • 6 x 3 Hang Snatch

“My older sister Carlie has suffered with depression for years. A while ago she moved to California, and, less than a year ago, joined CrossFit. Since then I’ve watched her become not only physically stronger, but more cheerful, sociable, and confident in who she is, inside and out. This video is my thank you to CrossFit for saving my sister’s life.” -Sam Blaufuss

Saturday 170520

CrossFit

Team Workout

“Team Fight Gone Bad”

In teams of 2 or 3 complete:

3 Rounds:

2:00 at each station:

  • Wallballs (20/14#)
  • Sumo Deadlift High Pull (35/25)
  • Box Jumps (20″)
  • Push Press (35/25)
  • Row for Calories

*no rest period

RX+= 4 Rounds

Individual Workout

“Fight Gone Bad”

3 Rounds:

1:00 at each station:

  • Wallballs (20/14#)
  • Sumo Deadlift High Pull (35/25)
  • Box Jumps (20″)
  • Push Press (35/25)
  • Row for Calories
  • Rest

RX+= 5 Rounds


CrossFit Games Regionals

The CrossFit Games Regionals start tonight, Friday the 19th of May, at 10:50pm and can be viewed over the whole weekend. See the schedule below for more information.


CrossFit Games Regionals Schedule

The entirety of the 2017 Reebok CrossFit Games Regionals will be streamed to Games.CrossFit.com, CrossFit’s YouTube channel and the CrossFit Games Facebook page.

Anyone, anywhere can watch every heat of every division online for free.
All Regional competitions start at 9 a.m. local time each day and end by 5:15 p.m., with the exception of the larger South Regional, which will start at 9 a.m. and end by 7:15 p.m. When heat schedules (local time) are available, they can be found on the CrossFit Games website on each Regional’s competition page (see below).

We’ve listed a schedule and time-zone specifications for each Regional weekend.

May 19 – 21, 2017
East Regional | ET | UTC -4 hours
South Regional |  CT | UTC -5 hours

May 26 – 28, 2017
Pacific Regional | AEST | UTC +10 hours
California Regional | PT | UTC -7 hours
Central Regional | CT | UTC -5 hours

June 2 – 4, 2017
Meridian Regional | CEST | UTC +2 hours
West Regional | PT | UTC -7 hours
Atlantic Regional | ET | UTC -4 hours

Don’t worry if you miss any of the action. The live coverage will be archived on the Games site too, so you can watch even after the events have ended.

 

Friday 170519

CrossFit

Open

Barbell – Clean & Jerk

  • 65%/3+1
  • 70%/3+1
  • 75%/3+1
  • 80%/3+1
  • (85%/3+1)2

Conditioning

“Surfer on Acid”

3RFT:

  • 400m Run
  • 21 Burpees

PerformanceFitness

Strength – Back Squat 

  • 78%/4
  • 83%/1
  • 78%/4
  • 86%/1
  • 78%/4
  • 88%/1

Conditioning

“Surfer on Acid”

3RFT:

  • 400m Run
  • 21 Burpees

Fitness

Strength

  • 6 x 6 Front Rack Lunges

Conditioning

“Surfer on Acid”

3RFT:

  • 400m Run
  • 21 Burpees

Strength

12 Week Hatch Cycle – Week 3

  • Snatch – work to a heavy single

BP, SP – Week 3/Day 2

  • Set 1 – BP 60%/10 + SP 60%/5
  • Set 2 – BP 65%/10 + SP 65%/5
  • Set 3 – BP 70%/8 + SP 70%/5
  • Set 4 – BP 75%/8 + SP 70%/5

Get the template hatch squat template here – hatchsqt

Thursday 170518

CrossFit

1) Odd Object Training

As a group choose 5 stations from the list below appropriate to the facility you are training at:

5 Stations/5:00 at each station:

Sled Pull, Sled Push, Ski Erg, Tire Flip, Yoke Carry, Farmers Walk, Medball over the shoulder cleans, Sledge Hammers, Wattbike Max power output, Sandbag Walking Lunges.

2) Goat Training

Goats – Work on your weaknesses

Choose two “Goats” to work on today.

EMOM 10:

  • Odd Minutes – “Goat” #1
  • Even Minutes – “Goat” #2

“Goat” – CrossFit slang for a movement we have difficulty with.

Examples: Double-Unders, Ring Dips, Overhead Squats.


Strength

12 Week Hatch Cycle – Week 3

  • Clean – work to a heavy single

Back Squat, Front Squat – Week 3/Day 2

  • Set 1 – BS 60%/10 + FS 60%/5
  • Set 2 – BS 65%/10 + FS 65%/5
  • Set 3 – BS 70%/8 + FS 70%/5
  • Set 4 – BS 75%/8 + FS 70%/5

Get the template hatch squat template here – hatchsqt