Wednesday – 102214 – FOT Prep (17/31)

Union Fitness CrossFit:

Mobility: 
BB Quickie
Banded OH Stretch
Tricep Smashing

OHS: 
10 Minutes to establish a 1RM from rack

Hang Snatch (from hip):
5 x 3

10-8-6-4-2 Reps for time:
Deadlift (275/183)
Front Squat (185/133)

2K Row (recovery pace)
Men: 2:00/500
Women: 2:10/500

Mobility: 
Scapula/Thoracic Smashing
Lat Smashing

Union Fitness Weightlifting:

Jerk Dip (2 second hold) + Jerk:
1 + 1 @ 60%
1 + 1 @ 65%
1 + 1 @ 70%

Clean and Jerk:
2 + 2 @ 75%
1 + 1 @ 80%
1 + 1 @ 85%
1 + 1 @ 75%
1 + 1 @ 80%
1 + 1 @ 85%

Front Squat:
1 x 4 @ 75%
3 x 3 @ 80%
3 x 2 @ 85%
1 x 3 @ 80%

Clean Pulls:
2 x 4 @ 90%
3 x 3 @ 95%

Post thoughts and results to comments and beyond the whiteboard.

Tuesday – 102114 – FOT Prep (16/31)

Union Fitness CrossFit:

Mobility:
10 Minutes of mobility free-for-all – fix what ails you

EMOM – 7 Minutes:
5 Shoulder to OH (185/133)

“Rabbits”

For the following 8 rounds of work, you will be partnered up with another athlete of comparable work capacity. In round one, partner A will be given a four rep lead before partner B begins. For the second round of the first cycle, partner B will get the four rep lead. In cycle two (the second four rounds), alternate the order so that partner B starts with the four rep lead.  Time is irrelevant, competition is all the matters. If you start with the four rep lead, you better fight to preserve them with all your might. If you start behind by four reps, you better do everything in your power to close that gap and pull ahead.

To be clear, there is a two minute rest period between rounds, and a three minute rest period to set up for the subsequent cycle of work.

2 Rounds:
21 WB Shots
15 KB Swings (72/53)
9 TTB

Rest 2 minutes between rounds.

Rest 3 minutes before starting:

2 Rounds:
21 Box Jumps (32/28)
15 OHS (115/83)
9 C2B Pull-ups

Rest 2 minutes between rounds.

Rest 3 minutes before starting:

2 Rounds:
21 Thrusters (95/63)
15 Burpee Box Jump Overs (24/20)
9 Muscle-ups

Rest 2 minutes between rounds.

Rest 3 minutes before starting:

2 Rounds: 
21 Ground to OH (75/53)
15 HSPU (4″ deficit)
400 M Run

Rest 2 minutes between rounds.

Union Fitness Weightlifting:

Press in Split:
3 x 3

Power Clean and Jerk:
3 x 3 + 2 @ 80%
3 x 2 + 2 @ 85%

Jerk:
1 x 2 @ 70%
1 x 2 @ 75%
1 x 2 @ 80%
3 x 2 @ 85%

Post thoughts and results to comments and beyond the whiteboard.

Monday – 102014 – FOT Prep (15/31)

Union Fitness CrossFit:

Where Possible:
800 M Run
20 Burpee Box Jump Overs (24/20)
400 M Run
20 Burpee Box Jump Overs (24/20)

PM:

Mobility:
Banded Hip Grinder
Handed Hip Flexor

Clean:
EMOM – 3 Min: 2-2-1 @ 70%-75%-80%
Rest 2 minutes
EMOM – 3 Min: 2-2-1 @ 75%-80%-85%
Rest 2 minutes
EMOM – 3 Min: 2-2-1 @ 80%-85%-90%
Rest 2 minutes

Back Squat:
3-2-1 @ 80%-82%-84%
rest one minute
3-2-1 @ 82%-84%-86%
rest one minute
3-2-1 @ 84%-86%-88%

Complete the 3-2-1 at a smooth but urgent pace. Change weight as thought the clock were ticking and only take as much rest/prep time as you absolutely need. Note split times on the 3-2-1 – work to keep the splits reasonably close.

For time:
30 Ring Dips

Mobility:
Spinal decompression – accumulate 5 minutes hanging from pull-up bar for allowing legs, hips and shoulders to sag

Union Fitness Weightlifting:

Sots Press:
3 x 3

Snatch Pull (above knee) + Snatch (above knee):
2 + 2 @ 70%
1 + 2 @ 75%
2 x 1 +1 @ 80%
2 + 2 @ 70%
1 + 2 @ 75%
2 x 1 + 1 @ 80%

Snatch Balance:
3 x 3 @ 80% (of OHS 1RM)

Back Squat: 
3 x 6 @ 75%
3 x 5 @ 80%

Post thoughts and results to comments and beyond the whiteboard.

Saturday – 101814 – FOT Prep (13/31)

Field of Teams – Run, Row, Burp.

Scaled and RX:
Time Cap: 8min

Teams of 3 (women together followed by the men). 1 individual will run, 1 will row for calories, 1 will do AMRAP – burpees. All 3 movements will be happening at the same time. Women will have an 8 min time cap. there will be a 5-minute break and then the men will begin. Burpees will be done so that you jump onto a plate. These WODs will be scored so that the male and female burpee totals are added as a score and same with calories and run times. if the run is not finished within the time cap there will be a DNF on the run portion.

It is important to take note of any information you can during the eight minutes of work. Regardless of which of the three movements you might be assigned, you have to monitor your pacing, your break down points, your mental state at minutes 2, 4, 6 and any other pertinent information which can be used the second time around to improve the score.

For those not competing in Iowa, please pick on of the three movements listed above and work for eight minutes along side the team members that are preparing for Nov. 7th.

Post thoughts and results to comments and beyond the whiteboard.

Friday – 101714 – FOT Prep (12/31)

Mobility: 
Banded Cross-Body Stretch
Banded Lat Stretch

Snatch Balance:
3-3-2-1-1

2 Rounds, for maximum repetitions:
1 minute: row (calories)
1 minute: Russian KB swings (72/53)

Rest 4 minutes before starting:

Against a 12-minute running clock:
0:00-4:00: AMRAP – 16 Power Snatch (95/63), 15 C2B Pull-ups
4:01-8:00: AMRAP – 16 OHS (95/63), 12 C2B Pull-ups
8:01-12:00: AMRAP – 16 Front Rack Lunges (95/63), 9 C2B Pull-ups

Rest 6 minutes before starting:

2 rounds, for maximum repetitions:
1 minute: row (calories)
1 minute: box jumps (32/28)

Mobility:
Achilles/Calf Smashing
Lat/Thoracic Smashing

Post thoughts and results to comments and beyond the whiteboard.