Wednesday 170329

Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
16 Kettlebell Swings
4–8 Strict Chest-to-bar Pull-ups
8–16 Push-ups

Gymnastics Strength
EMOMx9*
Min 1: 6 Strict C2B Pull-ups
Min 2: 6 Kipping Pull-ups
Min 3: 6 Bar Muscle-ups
*The goal is to do each set unbroken

Conditioning
3 Rounds for time:
21/18 Cal Row
15 Pull-ups
9 Burpees

Extra Work
Bike Conditioning
3x 4:00 for average wattage
Rest 1:00 between sets

*Programming modified from Ben Bergeron's CompTrain

Tuesday 170328

Warm-up
Mobilize for 5 minutes
:20 Hollow Rock Hold
10 Reverse Lunges per side (optional: DBs or plate)
3–5 Strict Pull-ups with :02 hold at top

Run Conditioning
Every 4 minutes for 3 rounds:
400m Run/500m Row
21 Kettlebell Swings (53/35#)

Conditioning
25-20-15-10-5: Hang Power Snatches (75/55#)
50-40-30-20-10: Sit-ups
100-80-60-40-20: Double-unders

Extra Work
Rowing Conditioning
9x 1:40 on, :20 off*
Rest 2:00 after round 5
*This is a preset WOD on the C2 Rower. Choose "Select Workout" then "Custom List" then "v1:40/20r...9."

*Programming modified from Ben Bergeron's CompTrain

Monday 170327

Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
12 Overhead Squats (PVC or empty bar)
5–10 Push-ups
8 Ring Rows

Back Squat
E2MOMx6 min
4 @ 80%

Conditioning
AMRAP 13:
15 Deadlifts (135/95#)
12 Hang Power Cleans
9 Front Squats
6 Push Jerks
3 Thrusters

Extra Work
Midline
NOT For Time:
75 GHDSU
75 Hip Extensions
50 GHDSU
50 Hip Extensions

*Programming modified from Ben Bergeron's CompTrain

Thursday 170323

Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
20 Russian Kettlebell Swings
10 Overhead Walking Lunges (25/35# plate)
5 Strict Pull-ups

Strength
EMOMx10 min
Thruster Ladder*
Start at 40% of Front Squat 1RM and add 10# every round. If you fail a rep, drop 20# and start climbing again.
*All reps are taken from the floor

Conditioning
15 Calorie Row
15 Strict Ring Dips
15 Back Squats (135/95)
10 Calorie Row
10 Strict Ring Dips
10 Back Squats (135/95)
5 Calorie Row
5 Strict Ring Dips
5 Back Squats (135/95)

*Programming modified from Ben Bergeron's CompTrain

Wednesday 170322

Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
16 Kettlebell Swings
4–8 Strict Chest-to-bar Pull-ups
8–16 Push-ups

Front Squat
E2MOMx6 min
4 @ 80%

Conditioning
AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 Handstand Push-ups
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining

Rest 5:00

AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 Handstand Push-ups
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining

Extra Work
Midline
EMOMx10:
Odd: :15 L-Sit
Even: 1 min Deadlift Hold (185/135#)

*Programming modified from Ben Bergeron's CompTrain

Tuesday 170321

Warm-up
Mobilize for 5 minutes
:20 Hollow Rock Hold
10 Reverse Lunges per side (optional: DBs or plate)
3–5 Strict Pull-ups with :02 hold at top

Power Snatch
E2MOMx12 min
Min 0–2: 60%/2
Min 2–4: 65%/2
Min 4–6: 70%/2
Min 6–8: 70%/2
Min 8–10: 70%/2
Min 10–12: 75%/2

Conditioning
For Time:
300m Row
10 Power Snatches (115/80#)
300m Row
10 Squat Clean Thrusters (115/80#)
300m Row
10 Power Snatches (115/80#)
Rest 2:00
300m Row
10 Power Snatches (115/80#)
300m Row
10 Squat Clean Thrusers (115/80#)
300m Row
10 Power Snatches (115/80#)

Extra Work
Midline Conditioning
3 Rounds for time:
10 Strict Toes-to-bar
20 Snatch Grip Weighted Hip Extensions - You choose the weight

*Programming modified from Ben Bergeron's CompTrain

Monday 170320

Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
12 Overhead Squats (PVC or empty bar)
5–10 Push-ups
8 Ring Rows

Active Recovery/Conditioning
5 Rounds, NOT for time
21 Calorie Bike
15 Wallballs (20/14)
9 Deadlifts (185/135)

Barbell Conditioning
For Time:
10 Thrusters (115/85#)
Change weights
8 Thrusters (135/95#)
Change weights
6 Thrusters (155/110#)
Change weights
4 Thrusters (175/125#)
Change weights
2 Thrusters (195/135#)

Extra Work
Gymnastics Conditioning 18 Strict HSPU
Rest 1:00
15 Strict HSPU
Rest :45
12 Strict HSPU
Rest :30
9 Strict HSPU
Rest :15 rest
6 Strict HSPU

*Programming modified from Ben Bergeron's CompTrain

Thursday 170316

Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
20 Russian Kettlebell Swings
10 Overhead Walking Lunges (25/35# plate)
5 Strict Pull-ups

Conditioning
Teams of 3:
For time:
90 Calorie Row
60 Power Cleans (135/95#)
30 Bar-facing Burpees
90 Calorie Row
60 Front Squats (135/95#)
30 Bar-facing Burpees
90 Calorie Row
60 Push Jerks (135/95#)
30 Bar-facing Burpees

*Those doing 17.4 tomorrow should go at ~70% effort

*Programming modified from Ben Bergeron's CompTrain

Wednesday 170315

Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
16 Kettlebell Swings
4–8 Strict Chest-to-bar Pull-ups
8–16 Push-ups

Front Squat
E2MOMx6
80%/3

Conditioning
EMOMx20:
Min 1 - 15 Russian Kettlebell Swings (70/53)
Min 2 - 15 Wallballs (20/14)
Min 3 - 15/12 Cal Assault Bike
Min 4 - 12 Alternating Pistols

Extra Work
Midline
3-4 Rounds of:
:15 L-Sit Hold
:30 Supine GHD hold (face up, torso parallel to the ground)
:60 Prone GHD hold (face down, torso parallel to the ground)

*Programming modified from Ben Bergeron's CompTrain

Tuesday 170314

Warm-up
Mobilize for 5 minutes
:20 Hollow Rock Hold
10 Reverse Lunges per side (optional: DBs or plate)
3–5 Strict Pull-ups with :02 hold at top

Back Squat
E2MOMx6
80%/3

Conditioning
3 Rounds for time:
3 Power Snatches (135/95)
5 Overhead Squats (135/95)
7 Ring Muscle-ups
Rest 3:00
3 Rounds for time:
9 Power Cleans (135/95)
12 Front Squats (135/95)
15 C2B Pull-ups

Extra Work
Rowing
5x30/20 Calorie Row
1 min rest between sets

*Programming modified from Ben Bergeron's CompTrain

Monday 170313

Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
12 Overhead Squats (PVC or empty bar)
5–10 Push-ups
8 Ring Rows

Conditioning
EMOMx18
Min 1: 18/15 Calorie Row
Min 2: 10 Deadlifts (315/215#)
Min 3: 50 Double Unders

Gymnastics Conditioning
EMOMx10
Odd: 10 Handstand Push-ups
Even: 15 Wallballs (20/14#)

Extra Work
Midline
3 Super Sets of:
20 Med Ball GHDSU (20/14#)
20 Snatch Grip Weighted Hip Extensions

*Programming modified from Ben Bergeron's CompTrain

Friday 170310

CrossFit Open Workout 17.3

Warm-up and WOD strategy TBD

Thursday 170309

Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
20 Russian Kettlebell Swings
10 Overhead Walking Lunges (25/35# plate)
5 Strict Pull-ups

Back Squat
EMOMx7
3 @ 65%

Doing 17.3 on Friday?

Power Snatch
EMOMX5
55%/2
60%/2
(65%/3)3

Rest 5 min

Power Clean
EMOMx5
55%/2
60%/2
(65%/3)3

Doing 17.3 on Saturday?

Conditioning
EMOMx15
Min 1: 15 Wallballs (20/14#)
Min 2: 15 KB Swings (53/35#)
Min 3: 15 Box Jumps (24/20")
Min 4: 15 Push Press (95/65#)
Min 5: 15 Calorie Row

*Programming modified from Ben Bergeron's CompTrain

Wednesday 170308

Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
16 Kettlebell Swings
4–8 Strict Chest-to-bar Pull-ups
8–16 Push-ups

Clean & Jerk
E2MOMx5
60%/2
65%/2
70%/2
(75%/2)2

3 minute transition to front squats

Front Squat
EMOMx3
(75%/3)3

Conditioning
AMRAP 6:
42 Double-unders
30 Wallballs (20/14#)
18 Toes-to-bar
Rest 5 mins
AMRAP 6:
21 Double-unders
15 Wallballs (20/14#)
9 Toes-to-bar

Extra Work
Gymnastics Conditioning
3 Rounds for time:
12 Strict C2B
12 Chest-to-bar Pull-ups
12 Bar Muscle-ups
Rest 1:00 between rounds

*Programming modified from Ben Bergeron's CompTrain

Tuesday 170307

Warm-up
Mobilize for 5 minutes
:20 Hollow Rock Hold
10 Reverse Lunges per side (optional: DBs or plate)
3–5 Strict Pull-ups with :02 hold at top

Snatch + Overhead Squat
EMOMx10
Min 1–2: 60%
Min 3–4: 65%
Min 5–6: 70%
Min 7–10: 75%

Conditioning
5 Rounds for time:
15 OHS (115/85#)
12 Chest-to-bar Pull-ups

Extra Work
Rowing
Row 50-40-30-20-10-20-30-40-50 cals
Rest :50-:40-:30-:20-:10-:20-:30:40 between sets

*Programming modified from Ben Bergeron's CompTrain

Monday 170306

Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
12 Overhead Squats (PVC or empty bar)
5–10 Push-ups
8 Ring Rows

Strength

  1. E3MOMx9
    8 Strict Press @ 60% of 1 RM
  2. E3MOMx9
    3 Pausing Front Squat @ 60% of 1RM (5 sec)

Conditioning
EMOMx8:
Odd: 15/12 Cal Bike or Row
Even: 30 Sit-ups

Alternate Conditioning
"Open 17.2”

Extra Work
Gymnastics Conditioning
4 Rounds, NOT for time:
1:30 of Easy Rowing
9 Muscle-ups

Midline
3 Rounds, NOT for time:
1:00 Overhead DB Hold (50/35#)
:20 L-Sit

*Programming modified from Ben Bergeron's CompTrain

Friday 170303

CrossFit Open Workout 17.2

Warm-up and WOD strategy TBD

Thursday 170302

Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
20 Russian Kettlebell Swings
10 Overhead Walking Lunges (25/35# plate)
5 Strict Pull-ups

Conditioning
AMRAP 4:
30 DU
15 Power Snatch (75/55#)
Rest 4:00
AMRAP 4:
30 DU
12 Power Snatch (95/65#)
Rest 4:00
AMRAP 4:
30 DU
9 Power Snatch (115/85#)

*Programming modified from Ben Bergeron's CompTrain