pic courtesy of CrossFit Games.

It’s official, on February 26th, when CrossFit Open workout 15.1 is released, you’ll see 2014’s #1 and #2 Fittest Men on the Planet go head to head.  Rich Froning and Matt Fraser will compete live at Reebok CrossFit ONE in Canton, Massachusetts.

Click on the above pic to see all the match ups and locations for this year’s Open WOD announcements

Proficiency Work:

1 PERFECT box jump every 10 seconds for 5 minutes

Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control with both feet on top of the box. Make sure every rep is performed this way.

Strength:

A) Front Racked Lunge
      -3×20 Steps – As Heavy As Possible
B) Toes 2 Bar
      -3×10 as fast as possible

A and B work is done as supersets. For example, perform a set of 20 Walking Lunges with the bar in the front rack, rest 60 seconds, then perform 10 Toe2Bars as fast as possible, then rest 60 seconds. Repeat until all sets are complete

Post Front Squat weight to Comments

WOD:

TEAM WOD
Teams of 2(only one person working at a time)

For Time:
50 Traditional Deadlifts 175/125
40 Sumo deadlifts 155/105
30 Front Squats, 135/95
20 Jerks, 135/95
10 Thrusters, 135/95

Post time and teammate to Comments

Olympic Lifting:

Power Snatch
Part 1. 3×1 Heavy but not maximal (85-90% of 1RM)
Part 2. EMOM for 5 minutes:
              3 Power Snatches @ 80% of Part 1’s weight

Make sure you end each snatch with hips and knees fully extended and elbows locked out. No cheating form to get reps done faster. The reason for these drills is to develop the skill which will translate into being able to handle more weight safely and properly.  What does that lead to?  Being stronger.  Why is that important?  Stronger you are more weight you can move further in less time = more power.  Power = intensity  Intensity = better at what you do.  Better at what you do = better at life.

WOD:

pic courtesy of Roseville CrossFit

Open Flashback
14.3
8Min AMRAP
10 Dead Lifts (135/95)
15 Box Jumps (24/20)
15 DLs (185/135)
15 Box jumps (24/20)
20 DLs (225/155)
15 Box Jumps (24/20)
25 DLS (275/185)
15 Box Jumps (24/20)
30 DLs (315/205)
15 Box Jumps (24/20)
35 DLs 365/225)
15 Box Jumps (24/20)

Post total Reps to Comments

Video courtesy of CrossFit Games.  Movement Standards for 14.3

Maybe this’ll be 15.1…..

Video courtesy of CrossFit®

Probably not….15 more days!

Olympic Lifting:

Clean and Jerk
5×2 Heavy but not max (85-90% of 1RM)

These do not have to be touch and go, make sure to re-grip immediately though. No more than 1-2 seconds between the 2 reps. Rest 90 seconds between sets.

Strength:

A) Clean Pull – 4×3 @ 90% of weight used in your Clean and Jerks
B) Front Squats – 4×2 As Heavy As Possible

A and B work is done as supersets. For example, perform a set of 3 Clean Pulls, rest 60 seconds, then perform 2 Front Squats, then rest 60 seconds. Repeat until all sets are complete

Post Front Squat Weight to Comments

WOD:

For Time:

20-15-10-15-20
Kettlebell Swings (53/35)
Box Jump (24/20)
Toe2Bar

Post time to Comments

Olympic Lifting:

Power Clean and Push Jerk
Part 1. 3×1 Heavy but not maximal (shoot for 85-90% of 1RM)
Part 2. EMOM for 5 minutes:
             3 Power Clean and Push Jerks @ 80% of heaviest weight used in part 1

Skill:

pic courtesy of WellFitandFed

Burpee efficiency training

Video courtesy of Gymnastics WOD.  Coach Carl Paoli going over the best efficiency for burpees.  Give these tips a try for about 10 minutes.

WOD:

AMRAP 12 min:
10 Wall Balls 20/14
30 Double unders

Post total reps to Comments

Not being preachy or anything, but saw this today and it made me think, if we reinforce these behaviors in our athletes, then they are sure to pass those traits on to their kids.

#realtalk

Olympic Lifting:

Snatch
3×2  – Go heavy but not to max (shoot for 85-90% of 1RM)

Post weight used to Comments

Strength:

A) Snatch Pull
      5×3 @ 95%  of weight used in Snatch work
B) Pause Back Squat*
      5×2 (As Heavy As Possible)
*Only pause on the 1st rep of each set, complete the 2nd w/no pause at top or bottom

A and B work is done as supersets. For example, perform a set of 3 Snatch Pulls, rest 60 seconds, then perform 5 Paused Back Squats, then rest 60 seconds. Repeat until all sets are complete

Post Squat weights used to Comments

WOD:

EMOM for 10 min:
Odd – 250M row
Even – rest

-After last minute of rest

EMOM for 10 min:

Odd – 10 burpee to 45# plate
Even – rest

Jot down the times for each 250M row and each 10-rep set of burpees.  Post your average for both to Comments

Video courtesy of Strength In Depth.  So, drop down for your burpees, make sure chest and thighs hit the ground.  Then pop up and jump on top of your plate.  Hop off and go into the next rep.  You only have to do 10 per set, so make these good quality burpees.

pics courtesy of IMDB and CrossFit Fire respectively

Sorry we’re a little late on getting this WOD in the programming, as we wanted it on 2Feb, the date of Chris Kyle’s death.  With the release of “American Sniper” a good chunk of America has been made aware of the life of Chris Kyle.  Back in 2013, CrossFit Fire created a WOD  in his honor.  Today we will be doing this WOD.  Description down in WOD section.  To see Josh Tran’s original write up when he created the WOD, click on either of the above pics.

Metabolic Conditioning 1:

One 6″ target burpee every 10 seconds for 5 minutes

Strength:

A) Back Racked Lunge
      -3×20 Steps As Heavy As Possible
B) Chest2Bar Pullups
      -3×10 as fast as possible

A and B work is done as supersets. For example, perform a set of 20 Walking Lunges with the bar in the back rack, rest 60 seconds, then perform 10 C2B Pull Ups, then rest 60 seconds. Repeat until all sets are complete

Post Lunge weight to Comments

WOD:

Created by CrossFit Fire

“Kyle”

3 rounds (one for his wife and two for his children left behind)

40 KB Swings 70/53

40 Box Jumps 24″/20″

40 Thrusters 65/45

40 Elevated Push-ups (feet on 24″ box)

* The 4 movements represent Chris’s 4 tours in Iraq and the total reps for each round equal 160 representing Chris’s confirmed kills

Post time to Comments

Olympic Lifting:

Power Snatch
1. 3×1 Heavy but not maximal max (shoot for 85-90% of 1RM)
2. EMOM for 5 minutes:
5 Power Snatches @ 70% of weight used in part 1

Post weight used in Part 1 to Comments

Skill:

Handstand Walk – 3 attempts max distance

Getting upside down kinda scary for you?
We got some more Carl Paoli for you. Check out the videos for the Kick Up to Handstand Progression.

Video courtesy of GymnasticsWOD

WOD:

Open Flashback
11.1

(which is also 14.1)

pics courtesy of CrossFit Games

10 Min AMRAP
30 Double Unders
15 Power Snatch (75/55)

Post score to Comments

Olympic Lifting:

Clean and Split Jerk
5×3 Heavy but not max max (shoot for 75-80% of 1RM)
These do not have to be touch and go. You can drop after the jerk. Re-grip immediately though.

Post weight used to Comments

Strength:

A) Clean Pull
      -4×4 @ 90%
B) Front Squats
      -4×2 As Heavy As Possible

A and B work is done as supersets. For example, perform a set of 4 Clean Pulls, rest 60 seconds, then perform 2 Front Squats, then rest 60 seconds. Repeat until all sets are complete

Post Front Squat weights to Comments

WOD:

For Time*:

40 Burpees
30 Power Cleans, 135/95
20 Walking lunges in Front Rack (135/95)

*EMOM complete 5 Med Ball Clean/Wall Balls, 20/14

Post time to Comments

Olympic Lifting:

Power Clean and Push Jerk
1. 3×1 Heavy but not maximal (shoot for 80-90% of 1RM)
2. EMOM for 5 minutes:
    5 Power Clean and Push Jerks @ 70% of weight used in part 1

Post weight used in Part 1 to Comments

Skill:

Pistol practice

If you’re struggling with a strict pistol try the kipping version, the rolling pistol. Check out the videos below by Carl Paoli, he’s the man.

Video courtesy of GymnasticsWOD

WOD:

Tabata:(8 rounds 20 second work:10 sec rest)

Row(cals)
Double Unders
Ring Dips

Go through all 8 rounds on one movement before moving on to the next.

Score = Total Cals + Total DU reps + Total Ring Dip reps

Post score to Comments

Olympic Lifting:

Snatch
3×3 – Heavy but not max (shoot for 80-85% of 1RM)

Post weight used to Comments

Strength:

A) Snatch Pull
      -4×4 @ 85% of Snatch 1RM
B) Pause Back Squat*
      -4×3 As Heavy As Possible
*Only pause on the 1st rep of each set (3 sec hold at the bottom), complete the 2nd and 3rd with no pause at top or bottom

A and B work is done as supersets. For example, perform a set of 3 Snatch Pulls, rest 60 seconds, then perform 3 Back Squats, then rest 60 seconds. Repeat until all sets are complete

WOD:

Shuttle Sprints
5 rounds of:
30 feet down and back + 60 feet down and back

Rest 1 minute between attempts
Mark off a start line, a line 30ft from the start and one 60ft from the start.
Run to the 30ft marker then back to the start then out to the 60ft marker and back to the start.
Record time for each round.