Notes: Last week of this cycle! Next week we enter into The OPEN Series!
Wed and Sundays are considered “rest days” during this cycle and are not considered part of the overall program. They will always be slightly longer workouts. This our 6th cycle and will finish off our CrossFit Calendar year and bring us to the CrossFit Open which begins in 8 weeks, on Thursday, February 23rd. To prepare for the unknown and unknowable this cycle will not be as regulated as cycles before. We will be focusing on strength more so than our last cycle which was focused on endurance, which means it’s time for higher intensity.. We should go into the open strong and with high capacity.
As always, scaling Options for Class:
L1- A beginner CrossFitter, those that are looking for more cardio based fitness, or someone just returning after a long break. This programming is designed to keep up the intensity during the workout while maintaining consistent movement and proper mechanics.
L2- 50% of CrossFit athletes. L2 Athletes have an understanding of all the foundational movements of CrossFit, how to scale them, and are working towards adding load, increasing mobility or increasing their gymnastics skill base.
Rx- A CrossFit Athlete who understands the foundational movements of CrossFit, moves with proper mechanics while under load, and can do 90% of programmed workouts without scaling.
Competition (Rx+) For the Competitive CrossFitter or those looking to compete in the sport of CrossFit. This person can regularly move with high intensity, proper mechanics, and consistency through all programmed workouts.
Monday February 13th, 2017

Strength:
Snatch Every 90 seconds for 15 minutes 1 Snatch at 85% of your 1RM (10 singles, Squat)

Conditioning:
13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210/120 pound Snatch, as many reps as possible

Notes:

Tuesday February 14th, 2017

Strength: Last week of this!
Every 90 second for 18 minutes, 3 Back Squats, building, more than last week
Conditioning:
Open Workout 15.5

Row for Calories
Thrusters
27-21-15-9
Wed February 15th, 2017

Ascending Rounds for 35 minutes:
1 Rope Climb
1 DB Snatch
1 Sandbag Over the Shoulder
200 Meter Run (Run stays the same every round)

Notes: L1: Rope Lowers, or triple ring rows, 15/10, 30lb sandbag
L2: 50/30, 16/12kg, 50 double under attempts
Rx: 70/50, 24/16kg
Rx+: 90/70, 32/24kg, GHD

Thursday February 16th, 2017

Strength:
Clean and Jerk
Every 90 seconds for 15 minutes 1 Clean and Jerk at 85% of your 1RM (10 singles)

Conditioning:
Open Workout 15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

Notes: You may scale the Rx version or attempt the Games scaled vs. below.
L2: 7 Pull-Ups, 7 Ring Dips, 14/10, 100 double under attempts.

Or Scaled:
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders
Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Friday February 17th, 2017

Strength:
Every 90 seconds for 18 minutes 2 Front Squats, building to a heavy double

Conditioning:

5 minute AMRAP of: DB Squat Clean Thrusters
Notes: L1: 20/10
L2: 35/20
Rx: 50/35

-Rest 5 minutes-

Followed by a:
7 Minutes AMRAP of Burpees, jump to a target 6” above your reach

Notes: both hands must make contact with the target. Use a pull-up bar, rings, rope or anything you can jump to.

Saturday February 18th, 2017

20 rounds of 90 seconds intervals of the following amrap with a partner:
(10 rounds each, 30 minutes total)
AMRAP:
10 ABMAT Sit-Ups
10 Toes to Bar
10 Box Jump Overs
10 Wall Balls
10 Chest to Bar

Notes: L1: v-ups, 12/8”, 10/8, ring rows
L2: knee raises, 20/12”, 14/10, jumping chest to bar
Rx: 24/20”, 20/14
Rx+: GHD sit-ups, 24/20”, 30/20

Sunday February 19th 2017

"The Seven"
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Notes: L1: Push-ups, 45/35 or DB 15/10, 95/65, 12/8kg
L2: Piked HSPU’s, 95/65, 135/95, 16/12kg
Rx: 135/95, 245/175, 32/24kg

Click here for programming for the week of February 6th