CAPTAIN CRUNCH
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“Captain Crunch” Part 1
In a 4:00 Window…
3 Rounds:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks
Time remaining, Max Calorie Row

Rest 4:00

“Captain Crunch” Part 2
In a 4:00 Window…
2 Rounds:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks
Time remaining, Max Calorie Row

Rest 4:00

“Captain Crunch” Part 3
In a 4:00 Window…
1 Round:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks
Time remaining, Max Calorie Row

·      Each interval starts with round(s) of “DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks. For example, the first part is our lightest weight for the day, completed for (3) “DT” rounds.

·      Any time remaining on the clock is used towards our scored portion for that specific part, which is calories on the rower.

·      Scores are total calories for the part (don’t add in the repetitions from the round(s) of “DT”.

OPEN & PERFORMANCE (95/65) - (135/95) - (155/105)

FITNESS (75/55) - (95/65) - (115/80)

GYMNASTICS DRILLS **after class

For practice:
20 Wall Walks 

A more challenging movement than it seems at first, the wall walk is an opportunity to train our handstand capabilities in a different angle. 

 

Zachary Hamilton
Back Squats and Body Armor
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BACK SQUAT WAVES

3 – 1 – 3 – 1 – 3 – 1

On each set of 3 repetitions (sets #1, 3, and 5), the weight stays constant.

The sets of 1 repetition (sets #2, 4, and 6), the weight will climb steadily.

Every 2min for 6min:

3 Back Squats @ 80% of 1RM Back Squat

1 Back Squat @ 85% of 1RM Back Squat

3 Back Squats @ 80% of 1RM Back Squat

then every 3min for 9min:

1 Back Squat @ 87% of 1RM Back Squat

3 Back Squats @ 80% of 1RM Back Squat

1 Back Squat @ 89% of 1RM Back S

BODY ARMOR

OT2:00 x 5 Rounds:
5 Strict Pull-Ups
10/8 Calorie Assault Bike

·      On the strict pull-ups, we are looking to challenge ourselves.

·      If able, use a dumbbell between the feet to complete weighted pull-ups, but we are looking for all 5 rounds to be completed unbroken.

·      Not for score.

·      If we are on a rower today, complete 12/9 calories.

Following, complete one of the two:
1) CrossOver Symmetry Iron Scap Protocol
or
2) CFNE Bulletproof Shoulders 

Zachary Hamilton
Mind Eraser
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AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200m Run

·      Looking to choose a weight on the barbell that athletes could complete 15+ Power Cleans unbroken when completely fresh.

·      Within the workout, these repetitions will most likely be performed as quick singles. In order to find the proper stimulus today, this should be a load that a single is always there.

·      If not running today, complete one of the following: perform a 250 Meter Row, 20/15 or 15/10 Calorie Assault Bike.

OPEN & PERFORMANCE 135/95

FITNESS 115/80

Recovery: RUN-BIKE-ROW

ROMWOD/Crossover Symmetry

Zachary Hamilton
Blitzen
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PAUSE FRONT SQUAT

One Complex = 1 Pausing Front Squat (2 second Pause) + 1 Front Squat (no pause)

 On the Minute x 7

Set #1 – 1 Complex @ 50% of 1RM Front Squat

Set #2 – 1 Complex @ 55% of 1RM Front Squat

Set #3 – 1 Complex @ 60% of 1RM Front Squat

Sets #4-7 (4 Sets)
·      Build to a heavy complex – but not a max.

·      Do keep in mind that this is a deload week, and our goal today is to feel a heavy load with great positioning.

·      Focus on an upright torso(not just elbows), and positioning of the weight back over the heel during the pause of the first squat. The first repetition sets the tone for the second.

 

Blitzen

5 Rounds of:
20/15 Calorie Row
10 Thrusters

OPEN 115/80

PERFORMANCE 95/65

FITNESS 75/55

·      Picking a weight on the barbell that athletes could complete 20+ repetitions unbroken when completely fresh. If unable to row, complete 20/15 Calorie Assault Bike.

·      We are looking for a thruster weight that we can complete for 20-25 repetitions, if we absolutely had to.

·      Our first goal in this workout is to push for large sets on the thrusters – unbroken if possible. Breaking up the thrusters brings us to a standstill in the workout, whereas rowing at a slightly slower pace may allow us to eliminate that break on the barbell.

The row needs to be paced in order to preserve that. There is a balance however. The row is not a throwaway… it does count.

Zachary Hamilton
Pump House
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OPEN – PERFORMANCE – FITNESS

Pump House

15-12-9-6-3
Strict Ring Dips
Strict Pull-Ups

1 Shuttle Run = (4 total, cones will be set up)

·      Working the combination of strict gymnastics and mono-structural cardio in “Pump House.”

·      Should be a movement that they could get at least 9+ repetitions of each unbroken when fresh. If not running, perform a 250 Meter Row or 15/10 Calorie Assault Bike.

Fitness & Performance - Box Dips or Dmb on Tall Boxes

Recovery: RUN-BIKE-ROW

ROMWOD/Crossover Symmetry

Zachary Hamilton
Head to Toe
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Power Snatch

Warming Sets…
Set #1 – 3 Reps @ 50% of 1RM Snatch

Set #2 – 3 Reps @ 55% of 1RM

Set #3 – 2 Reps @ 60% of 1RM

Set #4 – 2 Reps @ 65% of 1RM

Followed by, “On the Minute x 5”
2 Reps @ 70% of 1RM

OPEN – PERFORMANCE – FITNESS

Head to Toe

AMRAP 8
10 Toes to Bar
10 Burpees

In “Head to Toe”, the limiting factor will be our TTB capacity.

It is an opportunity to bring ourselves to point of significant TTB fatigue… and then find more repetitions. In the history of the Open, there has been several workouts testing the upper limits on TTB capacity, diving into higher repetition workouts. To be able to “grit and grind” in a simple couplet as the combination above will give us a), the opportunity to hone in on our TTB technique when fatigued, and b), the opportunity to build simple work capacity.

Pacing the toes to bar, and “recovering” on the burpees is our mindset moving in, strategy wise. Our capacity on the pull-up bar dictates how fast we move on the burpees. On the pull-up bar, we have a focus point today:

Fast feet. It is very common, once we fatigue, to bring the feet down slowly after making foot contact with the bar. This results in us falling off of our kip swing, and forcing us to reset. This leads to additional time under tension (as he hang onto the bar), as well as losing crucial seconds as we reset the kip. After making contact with the bar, think two things:
1) Pull the feet down and behind you.
2) Pull the chest through.

Watch the video (HERE) for a visual demonstration of the differences.

Recovery: RUN-BIKE-ROW

ROMWOD/Crossover Symmetry

Zachary Hamilton
GRIND
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Every min on the min for 30min:

30 Double Unders

30 Air Squats

30 Russian Kettlebell Swings

20/12 Calories on Bike

“X” Strict Handstand Push-Ups/Regular Push-Ups

·      Make sure whatever rep scheme you choose that you allow yourself time to rotate and rest.

·      Wherever you are at the 45 sec, make that your number and try to stick with it for the remainder of the workout.

Recovery: RUN-BIKE-ROW

ROMWOD/Crossover Symmetry

Zachary Hamilton
ALWAYS REMEMBERED
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Teams of 2:
2001 Meter Row “Buy-In”
4 rounds:
9 Rope Climbs (15′)
11 Bear Complexes (115/80)
2977 Meter Row “Cash-Out”

·      Teammates alternate through the total work as they see fit.

·      Think of this as another “hero” workout.

OPEN 135/95

PERFORMANCE 115/80

FITNESS 95/65

Bear Complex = Bear Complex = Power Clean, Front Squat, Push Jerk, Back Squat, Push Jerk (Back Rack).

In this complex, stand up the power clean fully before starting the squat. Finish the both squats in full (stand to extension) before moving into the push jerk. Today we are to complete each movement in full before moving onto the next, as opposed to blending the movements together (such as a squat clean).
 

Note – If we are not comfortable bringing the bar from overhead to the back rack, complete the following complex:
Power Clean + Front Squat + Push Jerk + Front Squat + Push Jerk

The 2001 meter row represents the year.
The 4 Rounds represents the four planes.
The 9 Rope Climbs represents the month.

The 11 Bear Complexes represent the day.
The 2977 meter row represents the lives lost.

Recovery: RUN-BIKE-ROW

ROMWOD/Crossover Symmetry

Zachary Hamilton
KETTLEBELLS 4 KIDS
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KETTLEBELLS 4 KIDS

AMRAP 9:
9 Kettlebell Swings (53/35)
9 Burpees
9 Kettlebell Swings (53/35)
9 Box Jumps (24/20)

BODY ARMOR

3 Rounds, rotating stations “On the Minute”:
A) 13/9 Calorie Row
B) 200 Meter Run
C) 13/9 Calorie Assault Bike
D) Max Strict Presses (95/65)

Zachary Hamilton
SNAKE BITE
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TEMPO FRONT SQUAT

  • Repeat tempo variation from last week, but with an increase in percentage.

9 Sets of 1 Tempo Front Squats
There are (3) pauses in each repetition.
3 second pause at parallel, 3 second pause in the bottom, 3 second pause back at parallel.

Note – the range of motion from parallel to the bottom of our squat will not be dramatic. The actual distance may not be dramatic, but the tension under those specific positions are what makes this challenging and productive.

Week 4 of 4 on our Tempo Front Squats. The most challenging pauses will be at parallel, as opposed to the bottom of the squat. Expect to be challenged here. It is a constant battle to improve our front rack position – not to just maintain it, but trying to improve it throughout.

Sets 1-3 – 1 Rep @ 53% 1RM Front Squat

Sets 4-6 – 1 Rep @ 58% 1RM Front Squat

Sets 7-9 – 1 Rep @ 63% 1RM Front Squat

“SNAKE BITE”

OPEN

For Time: 
21-15-9
Squat Snatch (95/65)
Chest to Bar Pull-ups
__________________
PERFORMANCE

For Time:
15-12-9
Power Snatch (95/65) 
Overhead Squats (95/65) 
Chest to Bar Pull-ups
__________________
FITNESS

For Time:
15-12-9
Power Snatch (75/55) 
Overhead Squats (75/55) 
Pull-ups

  • Stimulus here is to complete the work in under 12 minutes.
  • Pull-Ups can be scaled as needed with jumping pull-ups/ring rows or bar rows. NO BANDS!
Zachary Hamilton
Skid Row
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“Skid Row”

Teams of 2:
Row 2k
1 Mile Sandbag Run (50/25) 
Row 2k

·      In “Skid Row”, one partner will work at a time, breaking up the work on the row and the sandbag however they see fit. Picking a weight on the sandbag that athletes could run at least 800 Meters without stopping when fresh.

RUNNING:

Around the building: 12 laps, alternating however partners choose.

·      If not running today, complete a 90/65 Calorie Assault not using the arms. This best simulates what it feels like to run with the sandbag.

Zachary Hamilton
Frank the Tank
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“Frank The Tank 1”
In a 5:00 Window…
50 Wall Balls (20/14)

Time remaining, AMRAP:
12 Deadlifts

12 Barbell Facing Burpees

Rest 5:00

“Frank the Tank 2”
In a 5:00 Window…
35 Wall Balls (20/14)
Time remaining, AMRAP:
9 Deadlifts

9 Barbell Facing Burpees

Rest 5:00

“Frank the Tank 3”
In a 5:00 Window…
20 Wall Balls (20/14)
Time remaining, AMRAP:
6 Deadlifts

6 Barbell Facing Burpees

OPEN/Masters Comp Train 35+ 185/135 -  225/155 - 275/185

PERFORMANCE 155/105 - 185/135 - 225/155

FITNESS/Masters 45+ 135/95 - 155/105 - 185/135

·      In each 5 minute section, we are starting with a “buy-in” of wall balls. In the remaining time, athletes will get through as many rounds of the deadlifts and lateral burpees over the bar as possible.

·      All rounds scored separately. Weights on the barbell should be something that athletes could do 25+, 20+, and 15+ reps unbroken when fresh respectively.

Recovery: ROW/BIKE/WALK

ROMWOD/Crossover Symmetry

Zachary Hamilton
Cement Mixer
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OPEN – PERFORMANCE – FITNESS

Cement Mixer
Every 3:00 for 7 Sets:
400 Meter Run
12 Toes-to-Bar

·      On the 0:00, athletes will run 400 meters and complete 12 Toes to Bar. Whatever time they have remaining in the 3 minute window is their rest.

·      The next round will start on the 3:00, the 6:00, the 9:00, etc.

·      Score for todays workout is the slowest round. For example, if an athlete’s splits went – 2:00, 2:04, 2:05, 2:05, 2:07, 2:11, 2:07 – their score for the day would be 2:11.

·      In order to hit the sweet spot of intensity on this one, wherever athletes are at 2:20 on the first round will be their target number for the remaining rounds. If they get to 8 toes to bar at the 2:20, their goal for the remainder of the workout will be to maintain that number. Rowing equal meters if not running today.

Zachary Hamilton
"Never Forget"
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BACK SQUAT

10 – 8 – 6 – 8 – 10 Repetitions (Week 4 of 4)

·      Repeating the volume from last week, and increasing the percentages by 3% on each set.

Every 3min:

10 Repetitions @ 66% of estimated 1RM

8 Repetitions @ 71% of estimated 1RM

6 Repetitions @ 76% of estimated 1RM

8 Repetitions @ 71% of estimated 1RM

10 Repetitions @ 66% of estimated 1RM

 

"Never Forget!"

Partner WOD: reps split between partners.

343 Double Unders

125 Mountain Climbers

93 Kettlebell swings 70/53

60 Overhead lunges 45/25

 

Recovery: If athletes have time to gather after the workout, get everyone together and accomplish: 343 Stair Climb (343 weighted step ups)

 ·      Combined effort with EVERYONE is class. This is YOUR crew! Work together and accomplish the task as a team! There is no set weight. Your personal choice. Examples: dumbbells, kettle bells, weight vest, barbell or sandbag.

 

Zachary Hamilton
"BARBARA"
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OPEN-PERFORMANCE-FITNESS

"BARBARA"

5 Rounds:
20 Pull-Ups
30 Pushups
40 AbMat Sit-Ups
50 Air Squats
     Rest Exactly 3:00 Between Rounds

A couple modification options for total volume is to drop the rounds to three or change the rep scheme to 10-20-30-40.

Looking for this session to take no more than 40 minutes.

The first two movements tend to give athletes the most trouble. Choosing proper modifications on both the pull-ups and the push-ups will ensure the best stimulus for each athlete. Score is total time including rest. 

Zachary Hamilton
HOT TAMALE
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9 Sets of 1 Tempo Front Squats
There are (3) pauses in each repetition.

3 second pause at parallel

3 second pause in the bottom

3 second pause back at parallel.

Week 3 of 4 on our Tempo Front Squats. The most challenging pauses will be at parallel, as opposed to the bottom of the squat.

Expect to be challenged here. It is a constant battle to improve our front rack position – not to just maintain it, but trying to improve it throughout.

Sets 1-3 – 1 Rep @ 50% 1RM Front Squat

Sets 4-6 – 1 Rep @ 55% 1RM Front Squat

Sets 7-9 – 1 Rep @ 60% 1RM Front Squat

Tempo’s are only as good as you make them – focus in!

"HOT TAMALE"

1 Round:
1000 Meter Row
30/20 Calorie Bike
25 Burpees
20 Power Clean and Jerks

FITNESS 95/65/Master’s 45+

PERFORMANCE & OPEN  (115/80)

Recovery: ROW/BIKE/RUN - MASH/MOBILITY/ROMWOD

Zachary Hamilton
“Walking Dead” 
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AMRAP 15
60 Double Unders
150’ Walking Lunge
15 Deadlifts

OPEN 225/155

PERFORMANCE 185/135

FITNESS/Master’s 45+ 155/105

In “Walking Dead”, looking to have a weight on the barbell that athletes could do 20+ repetitions unbroken when completely fresh.

Walking lunges are to be performed with bodyweight only.

Options for Double Under substitutions listed below:

Drop Reps to 30
1 Minute Double Under Practice
120 Single Unders

Recovery: ROW/BIKE/RUN - MASH/MOBILITY/ROMWOD

Zachary Hamilton
Strict Lynne
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5 Rounds: 
Max Bodyweight Bench Press (no racking, until set is complete)
Max Strict Pull-Ups

Rest 3:00 between rounds.

·      In a strict variation of the CrossFit benchmark workout “Lynne”, we are looking to focus on pure upper body pressing and pulling strength.

  • While the workout calls for bodyweight bench press and strict pull-ups, picking movements athletes could do 12-15 repetitions when fresh will allow them to get the most out of this workout. After they complete as many bench press reps as they can, they will immediately move to the pull-up bar for max repetitions before resting three minutes.

  • The rest is just as important as the work, as it gives athletes time to recover so they can maximize their scores each round. Score at the end of the five rounds is total repetitions combined.

  • Movement substitutions for strict pull-ups are ring rows or banded pull-ups. If not enough benches to execute this workout in a class setting, floor press, dumbbell bench press, or push-ups work well in place of the bench press.
  • Two scores for today’s workout – across the five rounds, total bench press repetitions and total strict pull-ups.

Recovery: ROW/BIKE/RUN - MASH/MOBILITY/ROMWOD

Zachary Hamilton
All Fours
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“All Fours” Part #1
In a 4:00 Window:
400 Meter Run
15/12 Calorie Assault Bike
15 Hang Power Cleans (95/65)
Max Lateral Burpees over bar in time remaining.

Rest 4:00

“All Fours” Part #2
In a 4:00 Window:
400 Meter Run
12/9 Calorie Assault Bike
12 Hang Power Cleans (125/85)
Max Lateral Burpees over bar in time remaining.

Rest 4:00

“All Fours” Part #3
In a 4:00 Window:
400 Meter Run
9/6 Calorie Assault Bike
9 Hang Power Cleans (155/105)
Max Lateral Burpees over bar in time remaining.

Each part is scored separately, and is scored by the burpees.

It is a challenge to make it to the burpee station inside this window, and the stimulus is not lost if time is called on the hang power cleans.

If we do not make it to the burpees, enter a “0” for the scored entry and make an annotation in the comments box for how many repetitions we achieved in the time.

·      Lighter is harder!

For the Run: 
28/18 Calorie Assault Bike
500/400 Meter Row

Masters CompTrain 35+/CompTrain

95/65 - 125/85 - 155/105

OPEN & PERFORMANCE  

75/55 - 95/65 - 115/80

FITNESS  

65/45 - 75/55 - 95/65

 

RECOVERY:

DOUBLE-UNDER PRACTICE

Choose one of the following:
4 Sets of 50 Repetitions unbroken
5 Sets of 40 Repetitions unbroken
6 Sets of 30 Repetitions unbroken
7 Sets of 20 Repetitions unbroken
8 Sets of 10 Repetitions unbroken
5:00 of Double-Under Practice

·      Not for time, but aim to rest as little as needed between sets. Only count unbroken sets.

Zachary Hamilton
Back Squats/Body Armor
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Back Squat

10 – 8 – 6 – 8 – 10 Repetitions (Week 3 of 4)

·      Same percentages from last week, with an increase in volume (second set of 8 and 10).

10 Repetitions @ 63% of estimated 1RM

8 Repetitions @ 68% of estimated 1RM

6 Repetitions @ 73% of estimated 1RM

8 Repetitions @ 68% of estimated 1RM

10 Repetitions @ 63% of estimated 1RM

 BODY ARMOR

4 “Giant Sets”:
5 Strict C2B Pull-Ups
10 Dumbbell Bench Press
15 Superman
20 Hollow Rocks

·      If we do not yet have strict chest to bar pull-ups, use a band as necessary to move through the range of motion.
Aim to build in loading on the dumbbell bench press, with the goal of completing all four sets of 10 unbroken.

·      Aim to move through all four stations with minimal rest in between. Not for time, but we want to view this series of movements as one “giant set”.

·      Rest 2:00 between rounds.

Recovery: ROW/BIKE/RUN

MASH/MOBILITY/ROMWOD

Zachary Hamilton