Favorite Open memory with Coach Tyler!

SHRED SESH

Group Warmup & Mobility:


4 SETS:

  • A1: 4-6 Weighted Ring Rows @ 40X2; REST :30

  • A2: 50 M Single Arm Waiter’s Carry Each arm (Heaviest w/ KB) ; REST :30

  • A3: 8-20 Low Ring Push Ups; REST :30

  • A4: 50 M Single Arm KB Farmer’s Walk Each Arm (Heaviest w/ KB); REST :30


3 SETS:

  • B1: 12-15 GHD Sit Ups; REST :30

  • B2: 12-15 GHD Back Extensions; REST :30

  • B3: :30 Front Leaning Rest (Plank) on Low Rings; REST :30


2 SETS:

  • C1: 8 Small Plate “LYPT” Each Letter; REST :30

  • C2: 10-12 Hollow Rocks; REST :30

 

OLYMPIC DRILLS FOR SKILLS:

A) Behind the Neck Snatch Grip Strict Press:

  • 3 SETS OF 3 REPS


B) Snatch Grip Push Press:

  • 3 SETS OF 3 REPS


C) Back Squat Dip and Drop (NO PRESS):

  • 2 SETS OF 5 REPS


D) Heaving Snatch Balance:

  • 3 SETS OF 3 REPS


E) High Hang Snatches:

  • 3 SETS OF 3 REPS


F) 10 MIN ALT EMOM:

  • 1 Snatch Deadlift w/ Pause at Power Position + 1 Snatch Extension

  • 1 Snatch High Pull + 1 Snatch


G) Remaining Time:

  • 1 Power Snatch + 1 Hang Snatch

SHRED SESH

Group Warmup & Mobility:


4 SETS:

  • A1: 4-6 Weighted Ring Rows @ 40X2; REST :30

  • A2: 50 M Single Arm Waiter’s Carry Each arm (Heaviest w/ KB) ; REST :30

  • A3: 8-20 Low Ring Push Ups; REST :30

  • A4: 50 M Single Arm KB Farmer’s Walk Each Arm (Heaviest w/ KB); REST :30


3 SETS:

  • B1: 12-15 GHD Sit Ups; REST :30

  • B2: 12-15 GHD Back Extensions; REST :30

  • B3: :30 Front Leaning Rest (Plank) on Low Rings; REST :30


2 SETS:

  • C1: 8 Small Plate “LYPT” Each Letter; REST :30

  • C2: 10-12 Hollow Rocks; REST :30

 

OLYMPIC DRILLS FOR SKILLS:

A) Behind the Neck Snatch Grip Strict Press:

  • 3 SETS OF 3 REPS


B) Snatch Grip Push Press:

  • 3 SETS OF 3 REPS


C) Back Squat Dip and Drop (NO PRESS):

  • 2 SETS OF 5 REPS


D) Heaving Snatch Balance:

  • 3 SETS OF 3 REPS


E) High Hang Snatches:

  • 3 SETS OF 3 REPS


F) 10 MIN ALT EMOM:

  • 1 Snatch Deadlift w/ Pause at Power Position + 1 Snatch Extension

  • 1 Snatch High Pull + 1 Snatch


G) Remaining Time:

  • 1 Power Snatch + 1 Hang Snatch

Today we have our final “favorite CF Open memory” Coach guest blog…with Coach Tyler!  This one goes all the way back to February 2012, which was coincidentally also my first time doing the Open (I was too chicken in 2011).

It was a particular doozy of a WOD, one which I’m sure many of you have heard tales about if you aren’t still wounded from doing it yourself.  So read on as we head into the home stretch!

“One of my fondest memories of the CF Games Open goes back several years to ‘ …7 minutes of Burpees…’

It was ‘Friday Night Lights’ that night, and I had conspired with Dan to bring his art kit from work to put a faux tattoo on me that read “I love burpees” across my chest, and “CrossFit High Voltage” across my back.

What a work of art! (which I covered with a shirt and kept secret until the very last minute)  During the 10 second count down I removed my shirt and revealed Dan’s artwork, then proceeded to direct my excitement toward burpees, going at a much faster rate than I had planned…

I went out in a blaze of glory – a super impressive first minute, followed by near nothing for 6 more minutes…I was so excited to show off the faux tattoo, that I was pumped to my ears with adrenaline, but not enough to last me.

Anyway, I can still remember the pain and embarrassment of how hard I crashed, but I also remember the cheering and encouragement I got from everyone around me. No one really cared whether I did good or bad, it was actually very liberating.”

It was an exciting time indeed, and I’ll certainly never forget it…and not just because it was my first ever Open WOD…or that it was 7 minutes…of just burpees.


Wednesday’s Training:

CrossFit:

A) 12 MIN TO ROTATE THROUGH:

A1) 6 SUMO DEADLIFT @3030 (light weight)
A2) 16 DB WEIGHTED BOX STEP-UPS
A3) 1 FLOOR LENGTH EACH SIDE, BANDED SHUFFLE

B) ON A RUNNING CLOCK:
@ 0:00:
800M RUN

@ 6:00:
7 MIN AMRAP:
12 THRUSTERS (75/55#)
30 DOUBLE-UNDERS

Fusion:

PARTNER WOD:

Complete this Chipper, sharing work – one person works at a time, except during the runs – both people run same time, same distance. EMOM both partners must stop and do 2 Burpees.

100 x SLAM BALLS
200 M RUN (Must be done as 2 x 100 M Each, so you can hear the call for burpees)
100 x WALL BALL SIT UPS (PASS BALL)
200 M RUN (2 x 100 M Each)
100 x SINGLE ARM DB SNATCHES
200 M RUN (2 x 100 M Each)
100 x WALL BALL OH WALKING LUNGES
200 M RUN (2 x 100 M Each)

momWOD:

A) Barbell Strength:

3 SETS:
A1: Barbell Reverse Lunges from Deficit x 8 Reps each leg; rest 30 sec
A2: Barbell Back Squats x 8 Reps; rest 60 sec

B) WOD- 20 MIN AMRAP:

10 RING ROWS
15 BURPEE BOX JUMP / STEP UPS
20 DB THRUSTERS
200 M RUN


Thursday’s Training:

CrossFit:

A) 30 MIN AMRAP:

16 ALT SA KB DEADLIFT (44/26#)
100M KB SUITCASE CARRY (44/26#) RIGHT ARM
10 REVERSE SNOW ANGELS
100m KB SUITCASE CARRY LEFT ARM
1 MIN SORENSON HOLD

4 MIN REST

B) 6 MIN EMOM:

-:30 FRONT LEANING REST
-AMRAP HANGING STRICT LEG RAISE TO HIP
*goal is quality, not reps for the hanging leg raises

Fitness:

A) 30 REPS (rest as needed) at which ever level suits you:
L1 – Floor Seated DB Press
L2 – Box Pike Inverted HSPU (bent knees as needed, hands under shoulders under hips)

B) STRICT PRESS:

B1) STRICT BEHIND NECK SNATCH GRIP BB Press

2 reps every 15 sec for 2 minutes (8 sets)

B2) BB BEHIND NECK SNATCH GRIP Push Press CLUSTERS (2.2.2.2.2)* x 3 SETS

C) WOD- 12 MIN AMRAP:

6 SINGLE ARM DB PUSH PRESS – RIGHT
6 SINGLE ARM DB PUSH PRESS – LEFT
12 PUSH UPS (roll ups)
12 WALKING LUNGES

Progressions:

A) 30 MIN AMRAP:

16 ALT SA KB DEADLIFT (35/18#)
100M KB SUITCASE CARRY (35/18#) RIGHT ARM
10 REVERSE SNOW ANGELS
100m KB SUITCASE CARRY LEFT ARM
1 MIN SORENSON HOLD (sub superman hold)

4 MIN REST

B) 6 MIN EMOM:

-:30 FRONT LEANING REST
-AMRAP HANGING STRICT LEG RAISE TO HIP (sub floor straight leg flutter kicks)
*goal is quality, not reps for the hanging leg raises