courtesy of CrossFit inc.
Fitness
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 Wall balls
10 Horizontal ring rows
From 3:00-6:00
2 rounds of:
12 Wall balls
12 Horizontal ring rows
From 6:00-9:00
2 rounds of:
14 Wall balls
14 Horizontal ring rows
Etc., following same pattern until you fail to complete both rounds.
Performance
CrossFit Open 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
95-lb. overhead squats, 10 reps
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
95-lb. overhead squats, 12 reps
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
95-lb. overhead squats, 14 reps
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds.
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)
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
6 overhead squats (65 / 45 lb.)
6 chin-over-bar pull-ups
From 3:00-6:00
2 rounds of:
8 overhead squats (65 / 45 lb.)
8 chin-over-bar pull-ups
From 6:00-9:00
2 rounds of:
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Sport
Mobility Specific to the 2 movements in WOD will be discussed
Hand/gloves/tape will be discussed
Kipping prep and pull up style will be discussed based on individual abilities.
Also pull up sets/reps will be discussed based on individual abilities.
3-5 sets of complex:
1 Snatch + 2 OHS
Work up to a heavy set, not max
400 m row @20-22 SPM
400 m row @24-26 SPM
400 m row @28-30 SPM
4oo m row @30+ SPM
Take 2-3 minutes to calm your breath patterns, deep belly breathing.
1-2 sets for time
14 OHS 95/65
14 CTB
Perform the 1-2 sets at a paced effort…going all out will not give you a good plan for tomorrow. This effort is to give yourself a goal for tomorrow. To determine which 3 minute set that you will really have to dig deep to maximize reps.
OHS Plan = Break up into 2-3 sets, resting bar on back
CTB = Break into 2-3 sets, keep a few reps in the tank
