"FIVE-75"

EQUIP: Bar (a: 75/55, i: 55/45, b: 45/35), Wall Ball (20/14), Pull-Up Bar

Lucas Parker’s “Five-75”

WARM-UP:

*Active Stretch, then:

*400m Run

*5 x Good Morning

*5 x Snatch Pull

*5 x Clean Pull

*5 x Hang Power Snatch

*5 x Hang Power Clean

*5 x Push Press to Behind-the-Neck Push Press

—————————————

(50:00 Time Cap for Parts A and B below)

A) “Five-75”

Complete for Time (same bar throughout)-

*75 x Power Snatch (a: 75/55, i: 55/45, b: 45/35)

*75 x Push Press

*75 x Power Clean

*75 x Back Squat

*75 x Deadlift

NOTE: Once you begin, the barbell may NOT rest on the floor.  Touch-and-go only.  The penalty each time you rest the bar on the floor is: 200m Run + 10 x Wall Ball (20/14)

—————————————THEN….

If you finished “Five-75” sub-35:00, move onto B1 below.

If you finished “Five-75” post-35:00, move onto B2 below.

B1) “Three-45”

Complete for Time -

*45 x Knees-to-Elbows

*45 x Pull-Up

*45 x Cherry Picker Sit-Up (sub: Slam Ball Suitcase Crunch)

NOTE: Once you begin, you may NOT drop from the bar.  The penalty each time you drop from the bar is: 100m Run + 10 x MB Push-Up (hands atop Med Ball).

OR

B2) AMRAP In Remaining Time -

*10 x Knees-to-Elbows

*10 x Pull-Up

*10 x Cherry Picker Sit-Up (sub: Slam Ball Suitcase Crunch)

NOTE: Once you begin, you may NOT drop from the bar.  The penalty each time you drop from the bar is: 100m Run + 10 x MB Push-Up (hands atop Med Ball).

The Best of the Open - Take 3

EQUIP: Barbell, Box (24/20), Rings, Wall Bal (20/14)

“The Best of the Open - Take 3”

(This OR This, Let’s Take a Vote)

WARM-UP:

*Active Stretch, then:

*400m Run

*10 x Wall Ball Deadlift

*10 x Barbell Deadlift

*10 x Wall Ball Front Squat

*10 x Barbell Front Squat

*10 ea. (over and back = 1) x Weighted Lateral Bar Hop (hold MB in front rack)

——————————

PICK ONE:

Open WOD 13.2:

10 Minute AMRAP -

*5 x Shoulder-to-OH (Rx: 115/75; Masters: 95/55)

*10 x Deadlift (Rx: 115/75; Masters: 95/55)

*15 x Box Jump (Rx: 24”/20;” Masters: 20”/20”)

OR

Open WOD 11.2: 

15 Minute AMRAP -

*9 x Deadlift (Rx: 155/100, Masters: 145/90)

*12 x Push-Up

*15 x Box Jump (24”/20;” Masters: 20”/20”)

We chose to do 11.2.

——————————

PICK ONE:

Open WOD 11.4:

10 Minute AMRAP -

*60 x Bar-Facing Burpee

*30 x Overhead Squat (Rx: 120/90; Masters: 110/75)

*10 x Muscle-Up (sub1: Bar M-Up, sub2: 5 Ring Row + 5 Ring Dip)

OR

Open WODs 12.4 and 13.3 (same):

12 Minute AMRAP -

*150 x Wall Ball (Rx: 20/14; Masters: 20/10)(Rx men: 10’ target, all others: 9’ target)

*90 x Double-Under (sub: Lateral Bar Hop)

*30 x Muscle-Up (sub1: Bar M-Up, sub2: 5 Ring Row + 5 Ring Dip)

We chose to do 11.4.

——————————

AND

Open WOD 11.3:

5 Minute AMRAP -

*Squat Clean + Jerk (Rx: 165/110, Masters (55+): 135/75)

NOTE: “In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.” (www.games.crossfit.com)

——————————

"Biggie 'Schmalls'"

EQUIP: Slam Ball (30/20), Pull-Up Bar, 1 DB (a: 20/15, i: 15/10, b: 10/5), KB (a: 70/53, i: 53/35, b: 35/18), 

HSPU Set-Up (1 AbMat + 2 45# + 2 25# Plates)

FINISHER EQUIP (get at end of workout): Wall Ball (20/14)

Above: The Notorious B.I.G., aka "Biggie Smalls"

WARM-UP:

*Active Stretch

-then:

*400m Run

*30 x alt. Lunge

*20 (10 ea.) x 1-Arm KB Push Press

*10 x Triangle Push-Up

*5 ea. x Pistol (mod: hold pole; best effort)

———————-

“Biggie Schmalls” (Hero WOD Made Worse)-

800m Run 

+ 

2 Rounds -

50 x “Slurpee” (Slam Ball Burpee)(30/20)

40 x Pull-Up

30 x Goblet Pistol (w/ 1 DB (20/15))

20 x KB Swing (70/53)

10 x Deficit Handstand Push-Up (Rx = 1 AbMat w/ a 45# + 25# plate on ea. side)

+

800m Run

NOTE: "Schmalls" is a CrossFit Hero WOD honoring Marine Staff Sgt. Justin Schmalstieg.  The WOD usually goes as follows: 

800m Run 

+

2 Rounds -

50 Burpee

40 Pull-Up

30 alt. Pistol

20 KB Swing (53/35)

10 HSPU

+

800m Run

———————-

FINISHER:  

*1-2-3-4-5-6-7-8-9-10 x Double-Squat Wall Ball (20/14)

*5-10-15-20-25-30-35-40-45-50 x Russian Twist (20/14)

"Rope Burn"

EQUIP: Barbell (a: 135/95, i: 95/65, b: 65/45), Slam Ball (30/20), Rope

WARM-UP:

*Active Stretch, then:

*400m Run

*10 x Clean Pull (unloaded bar)

*10 Front Squat (unloaded bar)

*10 x Back Squat (unloaded bar)

*10 x Evil Wheel (unloaded bar)

Class Time AMRAP (we had 55:00) -

100m Run (mod: Row)

5 x Power Clean (a: 135/95, i: 95/65, b: 65/45)

10 x Suitcase Crunch (30/20)

1 x Rope Climb (sub: 10 Ring Row)

200m Run (Row)

10 x Power Clean (a: 135/95, i: 95/65, b: 65/45)

20 x Suitcase Crunch (30/20)

2 x Rope Climb (sub: 20 Ring Row)

400m Run (Row)

15 x Power Clean (a: 135/95, i: 95/65, b: 65/45)

30 x Suitcase Crunch (30/20)

3 x Rope Climb (sub: 30 Ring Row)

800m Run (Row)

20 x Power Clean (a: 135/95, i: 95/65, b: 65/45)

40 x Suitcase Crunch (30/20)

4 x Rope Climb (sub: 40 Ring Row)

1600m Run (Row)

25 x Power Clean (a: 135/95, i: 95/65, b: 65/45)

50 x Suitcase Crunch (30/20)

5 x Rope Climb (sub: 50 Ring Row)

*NOTE: If you complete the last set (1600m Run + all reps) before time is called, start back at the first set again, continuing to work through as much of the entire set as possible, until time is called.

SCORE = Total Rounds + Reps completed (Every 100m run/ row = 1 rep (ex. 400m Run = 4 reps))

(Erin’s Score: 1 Round + 51 reps)

BEST OF THE OPEN - Take 2

EQUIP: Bar (no plates yet), Box (24/20), Wall Ball (20/14), Jump Rope, Pull-Up Set-Up?

The Best of the CrossFit Open (Take 2) - Athletes' Choice

NOTE: Hand out a # on a piece of paper to each person in class.  Keep a hat full of pieces of paper with a matching set of #s inside.  Pull out a #, call it out, and ask the person with the matching # to pick the WOD to do right then.  Once that WOD is done, rest and recover, then pull another # out of the hat for another person to pick the next WOD…until we run out of class time.

*The two WODs  below in purple are the ones my athletes chose to complete today in class.

WARM-UP:

*Active Stretch

-then:

*400m Run + Shoulder Plank Series + 10 x Deck Squat Jump

-then: choose 1st WOD, perform any movement specific warm-up required

———————————-

Open WOD 11.3:

5 Minute AMRAP -

*Squat Clean + Jerk (Rx: 165/110, Masters (55+): 135/75)

Open WOD 13.2: 

10 Minute AMRAP -

*5 x Shoulder-to-OH (Rx: 115/75, Masters: 95/55)

*10 x Deadlift (Rx: 115/75, Masters: 95/55)

*15 x Box Jump (24”/20”)

Open WOD 12.5:

7 Minute AMRAP -

3-6-9-12-15, etc. x

*Thruster (Rx: 100/65, Masters: 90/55)

*C2B Pull-Up (Masters Women: Pull-Up)

Open WOD 13.1:

17 Minute AMRAP -

*40 x Burpee 

*30 x Snatch (Rx: 75/45, Masters: 45/35)

*30 x Burpee

*30 x Snatch (Rx: 135/75, Masters: 75/55)

*20 x Burpee

*30 x Snatch (Rx: 165/100, Masters: 100/75)

*10 x Burpee

*AMRAP Snatch (Rx: 210/120, Masters: 120/90)

Open WOD 12.3:

18 Minute AMRAP -

*15 x Box Jump (Rx: 24”/20”)(Masters: 20”/20” and Step-Ups OK)

*12 x Push Press (Rx: 115/75; Masters: 95/55)

*9 x T2B

Open WODs 12.4 and 13.3 (same):

12 Minute AMRAP -

*150 x Wall Ball (Rx: 20/14; Masters: 20/10)(Rx men: 10’ target, all others: 9’ target)

*90 x Double-Under

*30 x Muscle-Up

Partner 'RINSE and REPEAT' (I mean, Switch and Repeat)

SHARED EQUIP (Partner): Bar (a: 135/95, i+: 115/85, i: 95/65, b: 65/45), KB (a: 70/53, i: 53/35, b: 35/18), Pull-Up Bar

EQUIP FOR FINISHERS (your own): Jump Rope, Wall Ball (20/14), Slam Ball (30/20) (get at end)

WARM-UP:

*Active Stretch (inc. PVC Pass Thru and OHS)

*Burgener Warm-Up for Hang Power Snatch

*400m Run

-then: 5 minutes to warm-up individual movements from the WOD

————————————-

MAIN SET (Complete for Time w/ Partner):

Partner #1: 800m Run + 80 x Side Plank Leg Lift (40xR, 40xL)(mod: Hip Dip)

Partner #2:

*8 x Chest-to-Bar Chin-Up

*8 ea. x alt. Lunge Jump

*8 x Romanian Deadlift (a: 135/95, i+: 115/85, i: 95/65, b: 65/45)

*8 x Hang Clean & Jerk (a: 135/95, i+: 115/85, i: 95/65, b: 65/45)

*8 ea. x Front Rack Lunge (a: 135/95, i+: 115/85, i: 95/65, b: 65/45)(mod: Front Rack)

*8 x Broad Jump (must travel the length of your barbell; may take >1 jump to = 1 rep)

*8 ea. x KB Snatch (a: 53/44, i: 44/35, b: 35/26)

*8 total (4 ea.) xTurkish Get-Up (a: 53/44, i: 44/35, b: 35/26)

-SWITCH DUTIES and REPEAT once both partners are done

P1: 600m Run + 60 x Side Plank Leg Lift (30xR, 30xL)(mod: Hip Dip)

P2:

*6 x Chest-to-Bar Chin-Up

*6 ea. x alt. Lunge Jump

*6 x Romanian Deadlift (a: 135/95, i+: 115/85, i: 95/65, b: 65/45)

*6 x Hang Clean & Jerk (a: 135/95, i+: 115/85, i: 95/65, b: 65/45)

*6 ea. x Front Rack Lunge (a: 135/95, i+: 115/85, i: 95/65, b: 65/45)(mod: Front Rack)

*6 x Broad Jump (must travel the length of your barbell; may take > 1 jump to = 1 rep)

*6 ea. x KB Snatch (a: 53/44, i: 44/35, b: 35/26)

*6 total (3 ea.) xTurkish Get-Up (a: 53/44, i: 44/35, b: 35/26)

-SWITCH DUTIES and REPEAT

P1: 400m Run + 40 x Side Plank Leg Lift (20xR, 20xL)(mod: Hip Dip)

P2:

*4 x Chest-to-Bar Chin-Up

*4 ea. x alt. Lunge Jump

*4 x Romanian Deadlift (a: 135/95, i+: 115/85, i: 95/65, b: 65/45)

*4 x Hang Clean & Jerk (a: 135/95, i+: 115/85, i: 95/65, b: 65/45)

*4 ea. x Front Rack Lunge (a: 135/95, i+: 115/85, i: 95/65, b: 65/45)(mod: Front Rack)

*4 x Broad Jump (must travel the length of your barbell; may take > 1 jump to = 1 rep)

*4 ea. x KB Snatch (a: 53/44, i: 44/35, b: 35/26)

*4 total (2 ea.) xTurkish Get-Up (a: 53/44, i: 44/35, b: 35/26)

-SWITCH DUTIES and REPEAT

P1: 200m Run + 20 x Side Plank Leg Lift (10xR, 10xL)(mod: Hip Dip)

P2:

*2 x Chest-to-Bar Chin-Up

*2 ea. x alt. Lunge Jump

*2 x Romanian Deadlift (a: 135/95, i+: 115/85, i: 95/65, b: 65/45)

*2 x Hang Clean & Jerk (a: 135/95, i+: 115/85, i: 95/65, b: 65/45)

*2 ea. x Front Rack Lunge (a: 135/95, i+: 115/85, i: 95/65, b: 65/45)(mod: Front Rack)

*2 x Broad Jump (must travel the length of your barbell; may take >1 jump to = 1 rep)

*2 ea. x KB Snatch (a: 53/44, i: 44/35, b: 35/26)

*2 total (1 ea.) xTurkish Get-Up (a: 53/44, i: 44/35, b: 35/26)

-SWITCH DUTIES and REPEAT

————————————-

FINISHERS:

Choose one of the following options to complete:

#1:

*1-2-3-4-5-6-7-8-9-10 x Burpee or Reverse Burpee (Deck Squat + Tuck to Handstand)

*5-10-15-20-25-30-35-40-45-50 x Double-Under (sub: Lateral Bar/ KB Hop)

#2:

*1-2-3-4-5-6-7-8-9-10 x Double-Squat Wall Ball (20/14)

*5-10-15-20-25-30-35-40-45-50 x Russian Twist (20/14)

"Best of the Open"

The Best of the CrossFit Open WODs - Athlete’s Choice

EQUIP: Barbell, Pull-Up Bar, Jump Rope

NOTE: Hand out a # on a piece of paper to each person in class.  Keep a hat full of pieces of paper with a matching set of #s inside.  Pull out a #, call it out, and ask the person with the matching # to pick the WOD to do right then.  Once that WOD is done, rest and recover, then pull another # out of the hat for another person to pick the next WOD…until we run out of class time.

The WODs in purple are the ones my athletes chose to do today.  We completed them in this order: 12.1, 11.5, and then 11.1.

WARM-UP:

*Active Stretch

-then:

*400m Run + Shoulder Plank Series + 10 x Deck Squat Jump

-then: choose 1st WOD, perform any movement specific warm-up required

———————————-

Open WOD 12.1:

7 Minute AMRAP -

*Burpee (6” jump)

Open WOD 11.3:

5 Minute AMRAP -

*Squat Clean + Jerk (Rx: 165/110, Masters (55+): 135/75)

NOTE: “In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.” (www.games.crossfit.com)

Open WOD 13.2: 

10 Minute AMRAP -

*5 x Shoulder-to-OH (Rx: 115/75, Masters: 95/55)

*10 x Deadlift (Rx: 115/75, Masters: 95/55)

*15 x Box Jump (24”/20”)

Open WOD 11.5:

20 Minute AMRAP -

*5 x Power Clean (Rx: 145/100, Masters: 130/75)

*10 x T2B

*15 x Wall Ball (Rx: 20/14, Masters: 20/10)

Open WOD 13.5:

4 Minute AMRAP -

*15 x Thruster (Rx: 100/65, Masters: 65/45)

*15 x C2B Pull-Up (Rx) OR Pull-Up (Masters Men) OR Jumping C2B P-Up (Masters Women)

-if 3 rounds (90 reps) successfully completed in under 4 minutes, time extends to 8 min.

-if 6 rounds (180 reps) successfully completed in under 8 minutes, time extends to 12 min.

-if 9 rounds (360 reps) successfully completed in under 12 minutes, time extends to 16 min., ETC.

Open WOD 12.2: 

10 Minute AMRAP -

*30 x Snatch (Rx: 75/45, Masters: 45/35)

*30 x Snatch (Rx: 135/75, Masters: 75/55)

*30 x Snatch (Rx: 165/100, Masters: 100/75)

*30 x Snatch (Rx: 210/120, Masters: 120/90)

Open WOD 11.1:

10 Minute AMRAP -

*30 x Double-Under

*15 x Power Snatch (Rx: 75/55, Masters: 65/45)

Open WOD 12.5:

7 Minute AMRAP -

3-6-9-12-15, etc. x

*Thruster (Rx: 100/65, Masters: 90/55)

*C2B Pull-Up (Masters Women: Pull-Up)

Open WOD 13.1:

17 Minute AMRAP -

*40 x Burpee 

*30 x Snatch (Rx: 75/45, Masters: 45/35)

*30 x Burpee

*30 x Snatch (Rx: 135/75, Masters: 75/55)

*20 x Burpee

*30 x Snatch (Rx: 165/100, Masters: 100/75)

*10 x Burpee

*AMRAP Snatch (Rx: 210/120, Masters: 120/90)