WOD

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.

Thursday – 101614 – FOT Prep (11/31)

EMOM – 9 Minutes:
Front Squat:
3-2-1 @ 76%-78%-80%
3-2-1 @ 78%-80%-82%
3-2-1 @ 80%-82%-84%

2 Rounds for time:
30 WB Shots (20/14)
30 BF Burpees

Homework:
10/18-9/18…2/18, 1/18 Reps for time:
TTB
Double-unders

Double under sets must be unbroken for them to count. Missing means the athlete must start over on that set of double-unders.

Post thoughts and results to comments and beyond the whiteboard.

Wednesday – 101514 – FOT Prep (10/31)

Mobility:
Tricep Smashing
Bully Stretch

EMOM – 12 Minutes:
2 Strict HSPU + 4 HSPU (odd minutes)
2 Strict Ring Dips + 4 Ring Dips (even minutes)

For time:
20 Hang Power Cleans (165/113)
15 Hang Power Cleans (185/133)
10 Hang Power Cleans (205/148)
5 Hang Power Cleans (225/163)

Rest precisely 30 seconds between sets.

Rest as needed before starting:

For time:
12 Shoulder to OH (165/113)
9 Shoulder to OH (185/133)
6 Shoulder to OH (205/148)
3 Shoulder to OH (225/163)

Rest precisely 30 seconds between sets.

Mobility:
Hamstring Flossing
Forearm Smashing
Shoulder Smashing

Homework:
3 x 15 GHD Sit-ups
3 x 15 BB BO Row

Post thoughts and results to comments and beyond the whiteboard.