Author: cfdavis

WOD

“CrossFit Open 13.1”

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

Do burpees over the bar if you want to simulate the standards for the Open.   If you are scaling this workout talk to your coach about what weight scheme you should use.

Off Ramp WOD

For Time with 17 Minute Time Cap

30 Burpees
10 Snatch
20 Burpees
10 Snatch
10 Burpees
10 Snatch

Use the same weight for all of the Snatches! Use a weight that takes effort but is well below your PR.

Strength

1RM Overhead Squat

Work up to a 1RM Overhead squat.   If you are new to the barbell movements add weight in small increments and focus on keeping your form while working up to a moderate load.

WOD

50 Wall Ball 20/14lbs 10/9′
200M Run
40 Wall Ball
200M Run
30 Wall Ball
200M Run
20 Wall Ball
200M Run
10 Wall Ball

Off Ramp WOD

30 Wall Ball
200M Run
25 Wall Ball
200M Run
20 Wall Ball
200M Run
15 Wall Ball
200M Run
10 Wall Ball

Scale this workout by volume as well as the medicine ball weight!

Strength
Deadlift 3×2 ~ 90%

Work up to about 90% of your 1RM and perform 3 doubles at that weight.  Continue up to a 1RM attempt if you have time remaining.  New lifters should work up to a moderately heavy double. Focus on keeping your back protected as the weight gets heavy.

WOD

5 Rounds for time
10 Power Clean 135/95lbs
15 Push-Ups

Off Ramp WOD

3-5 Rounds
10 Power Clean
15 Push-Ups

Skill

5 x through each

4 Wall Walk
1 Minute Plank Hold
15 Second L-Sit

Be sure to scale each movement up or down depending on your skill level.  Challenge yourself by moving into more of a  planche position for your Planks for example.

WOD
AMRAP in 20 Minutes
400M Run
20 Alternating Dumbbell Snatch 45/30lbs
5 Strict Pull-Ups

Don’t be afraid to test out a heavier dumbbell if you’ve been working with the same one for a while!

Off Ramp WOD

Use a band that makes the pull-ups tough but not so hard that you have to kip! Be sure to protect your back during those snatches!

Strength

Front Squat 3×2 ~ 90%

Work up to about 90 % of your 1RM and perform 3 doubles at that weight. Continue on up to a 1RM attempt if you have time.  New lifters should work up in small increments to a moderately heavy set of 2.  Focus on keeping your torso upright with your knees out and tracking over your toes.

WOD

AMRAP in 10 Minutes
15 Thrusters 45/35lbs
30 Double Unders

Off Ramp WOD

AMRAP in 10 Minutes
15 Thrusters 45/35lbs
15 Lateral Bar Hops or 90 Single Unders with 1 Double Under attempt every 30 Reps

Strength

E2MOM for 14 Minutes
3 Hang Squat Snatch ~ 60-65% of 1RM Snatch

New lifters  should keep the load light and work on the Hang Power Snatch + Overhead Squat complex.  Work on keeping an upright torso with the arms externally rotated.  Try to ride the bar down into the bottom of your squat.

WOD

For Time

30-20-10
Burpee Box Jump Overs 24/20″
Toes-To-Bar

Off Ramp WOD

30-20-10
Burpee Box Jump Overs
Knees-To-Elbows, Knee Tucks or Sit ups.

WOD

For Time

3 Rounds of
5 Pull-Ups
10 Push-Ups
15 Squats

then

15 Clean & Jerks 135/95lbs

then

3 Rounds of
5 Pull-Ups
10 Push-Ups
15 Squats

then

15 Clean & Jerks 135/95lbs

then

3 Rounds of
5 Pull-Ups
10 Push-Ups
15 Squats

Off Ramp WOD

Scale this one by volume and load as well as considering how you will perform the body weight movements!

5 Rounds of
5 Pull-Ups
10 Push-Ups
15 Squats

then

15 Clean & Jerks

Nancy and Greg are competing today at the Nor Cal Masters Competition!! Come out and support! It’s at an awesome venue and is always a great event!

WOD

For time

400M Uneven Farmer Carry 32,28kg/20,16kg
800M Run
10 Burpee Jump-to-Plate
10 Overhead Walking Lunge Steps 45#/25#

200M Uneven Farmer Carry 32,28kg/20,16kg
400M Run
20 Burpee Jump-to-Plate
20 Overhead Walking Lunge Steps 45#/25#

100M Uneven Farmer Carry 32,28kg/20,16kg
200M Run
30 Burpee Jump-to-Plate
30 Overhead Walking Lunge Steps 45#/25#

Strength

3×1 Squat Clean ~ 75%

Work up to 75% of your best lift and make 3 lifts at that weight. Continue working up to a 1RM attempt.

New lifters should work up to a moderately heavy weight and work the Power Clean+ Front Squat complex.  Work on riding the bar down into the Squat. Continue at that weight and work on technique. Don’t worry about going heavy today.

WOD

5 Rounds for Time

5 Front Squat 185/135lbs
15 Push-Ups
30 Double Unders

Off Ramp WOD

3 Rounds for Time

15 Goblet Squat
15 Push-Ups
90 Single Unders with 1 Double Under attempt every 30 reps.

Skill
Tabata Superman
Tabata Hollow Body

Alternate between each movement.

WOD

AMRAP in 20 Minutes of
21 Kettlebell Swings 24/16kg
200M Run

Off Ramp WOD

Remember if you want to try a heavier weight  than you normally swing you can scale the movement by finishing the rep at eye level or just above rather than going all the way overhead.