The 2013 CrossFit Games Open starts on Wednesday! We will “de-load” each Mon, Tues, and Wed before focusing on the competition workout each Thurs and Fri. Plan to take rest days as needed and peak each Fri or Sat.
[youtube=http://www.youtube.com/playlist?list=PLPPykOrhoVEArX6ADP2LZL01obe7GHeIz]
Skill Work
Kipping Handstand Push-up Technique
Strength
Perform 3 alternating sets of 8 reps each side:
- Weighted Box Step-Up
- Bent-Over Row
Use dumbbells or kettlebells for weight.
WOD
Level 1
10-8-6-4-2 reps of each for time:
- “Russian” KB Swing (45/25#)
- Ball Slam (20/10#)
Level 2
20-16-12-8-4 reps of each for time:
- “American” KB Swing (70/53#)
- Ball Slam (25/15#)
Box step-ups: 24″, 15#
Wod: 6:21 45# Russians for 20 then 35# Americans, 20# slam ball
BOX: 24”, 25#
WOD: 4:20 45# Russians
Boxes and Rows: 24″, 35#, 35#, 45#
WOD: 5:13, 70# Russian, 25# ball
Boxes and rows: 20″ with 20#
WOD: 6:31, 35# american, 20# ball with L2 rep scheme
Boxes and rows; 18″ with 25#
WOD:3:15, 25# American, 15# Ball (10,8,6,4,2)
At Crossfit Centerville in Ohio.
5 min AMRAP power snatch at 115 lbs-37
Tabata T2B- score is the lowest round. – 4
Sit-ups, jump rope work and arm augmentation work in the hotel gym.
box- 24″ w/ 25#
WOD- 4:52. 45# KB russian, 20# slam ball
L2
box: 24″w/ 30#
Row: 95#
WOD: 6:42
Box/Row: 20′ w/ 30# (2 15# DBs)
WOD: 5:34 (53# Russians)
I might have posted this on the wrong day initially…
WOD: 5:35
50/15#
WOD: 5:50 @ 53# american KB swings and 25# slam balls
40# step up; 55# bent over row
WOD: 5:42. 70# Kb but I switched to Russian swings after the first round of twenty American swings–back issue.
35# DB each hand, Set up
35# DB bent over row
WOD: 6:26
35# DB each hand, step up on 20″ box
35# DB bent over row
…I might have gone a little heavy on these, based on what everyone else did.
WOD: 3:49
3×10′ row, ~7200 meters
Step ups – 24″ box, 20# db
WOD – 35# American swings, 20# slam, L2 reps
Strength- dumbbell bench press. 4 sets of 10 with 50 lb dumbbells
Wod- 10 rds for time- 10 straight leg anchored sit-ups, 10 push-ups, 10 dumbbell snatches at 35 lbs. 10:38
Strength: 45# DBs
WOD: 7:01 Rx