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WOD & Blog

02.28.2014

By Samy Daghir / February 28, 2014 / 0 Comments

Warm-up Drills
I. Speed Rope
6 Rounds of (:40 on x :20 rest)
II. 3 Rounds of
5-3-1 x Deadhang Chin-ups
5-3-1 x Burpee Jump & Touch (Rig)
III. Mobility

Impact/Focus: Movement Review & Practice
Power Snatch & Double-under skill sets will be reviewed according to the CF Games movement standards. This time will also be spent warming up and prepping specifically for CFG Open 14.1.

“CrossFit Games Open WOD 14.1”
Complete as many rounds as possible in 10:00 of
30 x Double-unders
15 x Power Snatch (75/55lbs)

Notes: This workout begins with the Athlete holding their jump rope with the barbell loaded to the appropriate weight. After 30 double-unders are completed the athlete will move to the barbell to perform power snatches. For the power snatch to count, the barbell will move from the ground (or below the knee if the barbell is unloaded) to the overhead position with the knees, hips and shoulders extended in one line. After the 15 reps, they will move back to the jump rope and begin the next round.
Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed.
-CrossFit.com

Post scores to comments & CrossFit Games Page for validation.

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02.27.2014

By Samy Daghir / February 26, 2014 / 3 Comments

Warm-up Drills
I. Run 800m
II. 3 Rounds of
1 x Rope Climb
25ft Bear Crawl
7 x Push ups (CFGS)
10 x Wall Squats
III. Mobility

“Fun Sponge”
10 Rounds for time
Pull-ups x 10-9-8-7-6-5-4-3-2-1
Ring Push-ups x 10-9-8-7-6-5-4-3-2-1
Ground-2-Overhead x 1-2-3-4-5-6-7-8-9-10

Notes: Ground-2-Overhead is a barbell movement (C&J or Snatch), 115/75lbs respectively.

Post times to comments.

Skill Development
Recover well for week 1’s CF Games Opens WOD.

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02.26.2014

By Samy Daghir / February 26, 2014 / 2 Comments

Warm-up Drills
I. Run 800m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl (Bent legs)
20ft Bear Crawl (Straight legs)
III. Mobility

“Black Lung II”
Choose one of the three options
3 Rounds of Row 1000m x 2:00 Rest
5 Rounds of Row 500m x 1:00 Rest
12 Rounds of :30 x Max Distance x :20 Rest

Post scores to comments.

“Annie Gets Abusive”
50-40-30-20-10 reps for time of
Double-unders
GHD Sit-ups

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Skill Development
Foam Roll, Myofascial Release, Skill work of choice.

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02.25.2014

By Samy Daghir / February 25, 2014 / 4 Comments

Warm-up Drills
I. Run 800m
II. 8:00 AMRAP
10 x KB Swings (24/16kg)
50ft x Burpee Broad Jumps
III. Mobility

Impact/Focus: Handstand Push-ups
Complete the following sets/reps, resting as needed between efforts.
Handstand Push-ups 10-10-8-8-6-6

Notes: Deficit/Strict if possible. Competitors work in additional reps/finish with reps of kipping practice.

Post sets/reps to comments.

“Charles Fran-son II”
Complete 5 Rounds for time of
12 x Dumbbell Thrusters (50/35lbs)
10 x C2B Pull-ups
Run 200m

Post times to comments.

Skill Development
30 x Pistols (R+L=1 rep)
50 x Toes-2-Bar or Knees-2-Elbows (Strict)

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02.24.2014

By Samy Daghir / February 24, 2014 / 3 Comments

Warm-up Drills
I. Run 800m
II. 3 Rounds of
5 x Deadhang Chin-ups
10 x Push-ups (CFGS)
15 x Air Squats (wall)
III. Mobility

Impact/Focus: Back Squat 5-5-5+
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Post sets/reps to comments.

“30 Rep KB Swing Test”
Complete the following workload EOMOTM for 10:00.

30 x KB Swings (32/24kg)

Notes: Yes, Every ‘Other’ Minute On The Minute. American Swings. Unbroken is the standard.

Post scores to comments.

Skill Development
2:00 x Ring Support

Notes: Scale to forward lean on the rings x 1:00 as necessary.

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02.21.2014

By Samy Daghir / February 21, 2014 / 1 Comment

Warm-up Drills
I. Speed Rope 3:00
II. 5:00 AMRAP of
2 x Turkish Get-ups
8 x Hollow Rocks
10 x Push-ups (CFGS)
III. Mobility

Impact/Focus: Push/Split Jerk 2-2-2-2-2RM
Warm up as necessary before working through the following, increase weight each set attempting to establish a 2RM.

Push/Split Jerk 2-2-2-2-2RM

Post loads to comments.

“CFNH MetCon”
Complete as many rounds/reps in 20:00 of
50 x Double-unders
40 x Burpees
30 x Toes-2-Bar/K2E
20 x Thrusters (95/65lbs)
10 x Handstand Push-ups

Post scores to comments.

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02.20.2014

By Samy Daghir / February 20, 2014 / 3 Comments

Warm-ups Drills
I. Row 3:00
II. 3 Rounds of
5 x Pull-ups
10 x Medicine Ball Cleans
12 x Leg Swings
III. Mobility

Impact/Focus: Weighted Pull/Chin-ups
Work up to a three rep maximum.

Weighted Pull/Chin-ups 3-3-3-3-3RM

Post loads to comments.

“Kehs”
Complete as many Rounds/Reps as possible in 8:00 of
Row 250m
10 x GHD/Abmat Sit-ups
10 x Box/Jumps (24/20”)
Rest 4:00
Then…
Complete as many Rounds/Reps as possible in 8:00 of
12 x Hang Clean & Jerk (95/65lbs)
12 x Barbell Lunges (95/65lbs)
Sprint 100m

Post scores to comments.

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02.19.2014

By Samy Daghir / February 19, 2014 / 5 Comments

Warm-up Drills
I. Tabata x Row (avg.watts)
II. Mobility
III. Warm-up with sets and reps to prepare for the following WODs movements.

Notes: The purpose of the Tabata format above is to impart an understanding of how to score/utilize performance metrics (such as Average Wattage data points).

“10,000lbs II”
Move 10,000lbs for time using the following three lifts:

1 x Power Clean
1 x Front Squat
1 x Bench Press

Notes: You can use any weight on the lifts and it can be done in any amount of rounds. The goal is to lift 10,000 lbs. Only one rep may be performed per movement at a time and in the order shown above.

Post scores to comments.

“Throwback”
Work through the following
Tabata x Air Squat
Rest 1:00
4:00 AMRAP x Muscle-ups
Rest 1:00
Tabata x Row (avg.watts)

Notes: Score the highest & lowest rep records for Air Squats and Muscle-ups. Record the avg.wattage score upon completing all 8 Tabata Rowing intervals.

Post scores to comments.

Skill Development
50 x Toes-2-Bar/K2E’s (strict)

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02.18.2014

By Samy Daghir / February 18, 2014 / 2 Comments

Warm-up Drills
I. Row 2:00
II. 2 rounds of
10 x Knees-2-Elbows
10 x Hindu Push-ups (2ct)
10 x Reverse Walking Lunge Reach (alt.Samson Stretch)
10 x PVC Pass-through
10 x PVC OHS or Wall Facing Squats
III. Mobility

Impact/Focus: Death by 20ft
Sprint Ascension Ladder x 20ft EMOTM
At the top of the first minute Sprint 20ft, resting the remainder of the minute.
At the top of the second minute Sprint 20ft two times… then rest the remainder of the minute. At the top of the third minute Sprint 3 x 20ft lengths… rest the remainder of the minute.
Continue adding 1 x 20ft Sprint at the top of each minute until the workload is no longer able to be completed within the time allotted.

Post rounds completed to comments.

“Philosi-rapture”
5 Rounds for time of
10-8-6-4-2 Snatch (135/95lbs)
15 x Wallball (20/14lbs)

Post times to comments.

Skill Development
Mobility/Pre-hab for Shoulder Girdle

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02.17.2014

By Samy Daghir / February 17, 2014 / 4 Comments

Warm-up Drills
I. Row 3:00
II. 2 Rounds of
7 x Push ups (CFGS)
7 x Deadlifts (45/35lbs)
7 x Power Clean
7 x Push Press
III. Mobility

Impact/Focus: Back Squat 1-1-1-1-1RM
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.
5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)

Back Squat 1-1-1-1-1RM

Post loads to comments.

“Kaiser Soza”
For time
Complete in as few sets as possible:
30 x Handstand Push-ups
10-9-8-7-6-5-4-3-2-1
KB Swings (32/24kg)
L-sit Pull-ups

Post times to comments.

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