Regular schedule today; winter holiday schedule here.
Anders Larson of CFG Analysis: “What to Expect from the 2013 Open and Beyond” and “Does Our Training Look Like What We’re Training For? Should It?”
Front Squat 3 sets of 8 reps; focus on proper depth and elbows up
AMRAP in 8 minutes of:
- Ring Row x 8
- Box Jump (20/12″) x 8
- Wall Ball (14/10#) x 8
AMRAP in 12 minutes of:
- Pull-up x 12
- Box Jump (30/24″) x 12
- Wall Ball (20/14#) x 12
Notes on the Programming
- In September and October we focused on absolute strength by performing the CrossFit Total movements: back squat, standing press, and deadlift. In November and December we emphasized speed strength by doing cleans, jerks, and snatches, then maxing our Olympic Lifting Total.
- In January and February we will prepare for the CrossFit Games Open (starting March 6) by building a base of metabolic conditioning, increasing our neuromuscular efficiency with the Olympic Lifts and their derivatives, and improving the quantity and quality of our gymnastics movements.
- We highly recommend that you register to participate in the Open workouts, even if you have no interest in competition. It is very beneficial to structure your training around a goal, plus you’ll be able to input your scores online and see how you compare to tens of thousands of other CrossFitters.
13 thoughts on “Friday Workout: Front Squats and an AMRAP Triplet”
4 rounds + 10 reps (level 1 reps w/ level 2 movements)
Did the WOD at 8,200 feet here in Ethiopia… shortness of breath has new meaning.
After a week off it’s soooo good to be back in the gym.And I have a first to report. I put two, only two, dbl unders together today. (Only took me a year, not bad. I’d love to catch a few more before the Open)
FS: 85, 95, 100
WOD: 3 rounds + 19 (lvl 2/ PUs rx, BJ 24″, WBs 16#)
7rds + 1 pullup rx
WOD: 4rds + 10 (24″ box jumps)
4 rds + rr + bj
Strength: FS 3×8 –> 155-185-185
WOD: 6 + 1 pull-up
Good to be back! Lots of carbloading over past week, been on a steady diet of fudge and Christmas cookies.
WOD: 5.5 or 6.5 rds (lost count)
WOD: 4 rounds + 7 box jumps
WOD – six rounds but it was probably slightly longer than 12 minutes. Clock got reset mid wod so I had to guess.
24″ box jump
6 full rounds 5 pull ups