Friday April 1st 2016

*De-load Training Week*
*snatch %s are designed to be light/moderate*
A. Muscle Snatch, 3 reps x 3 sets rest :60 (reset b/t reps - use about 50-55% of Power snatch 1rm)
B. Power Snatch . Paused Overhead Squat, 1.1 @ about 65-75%RM of Power snatch every :60 x 5 sets (:03 pause in bottom of OHS)
C. Squat Snatch, 1 rep every :60 @ about 70%RM of SQUAT snatch x 5 sets
D. Front Squat @ 41X1, work to MODERATE double within 5 sets
E1. Strict Pullups on Rings @ 30X0, 8-10 reps x 3 sets rest :60 (fragment sets into two if needed or weight if needed)
E2. Seated Dumbell strict press @ 30X0, 8-10 reps x 3 sets rest :60
F. Deadbug Movement, :45 x 4 sets rest :45 b/t sets

Wednesday March 30th 2016

*De-load Training*

5 minute @ 70% effort airbike
+
5 minute foam roll/lax ball/mob/light stretching lower body
+
5 minute @ 70% effort row
+
5 min foam roll/lax ball/mob/light stretching upper body
+
10 min EMOM:
1st min: 10 light to moderate back squat
2nd min: 5 Toes to bar + 5 Pullups
-- active recovery 5 minutes
10 min EMOM:
1st min: 10 light to moderate Deadlift
2nd min: 5 Toes to bar + 5 Kipping hspu

Tuesday March 29th 2016

Hope everyone faired how they would've liked to in this years CrossFit Open. Any of you who may have qualified for regionals, please email me personally and we can figure out the best training route for you to take from here.

As of right now, we are going to head into a deload week. Afterward we are going into a 6 - week strength training phase, blended with moderate cyclical aerobic work, Olympic lifting (intense & skill), and some touches on gymnastic training.

Please email me at Kyle@portcrossfit.com to discuss where you would like to see your training go from here. Also include, ranking of last years & this years CrossFit open (if applicable), and lastly your personal goals (whether crossfit related or not.)

*De-load Training*
A. (LIGHT) High Hang Squat Snatch . Above knee hang Squat Snatch, 1.1 every :60 x 8 sets (roughly 55-60%RM)
B1. Standing Strict Press @ 20X1, 8-10 reps x 3 sets rest :60
B2. Strict Pronated Pullups @ 10X0, 8-10 reps x 3 sets rest :60
C. Single Arm Bent Over Dbell row @ 30X0, 8 reps/arm x 3 sets rest :60 (rest 0 b/t arms)
D1. Banded Press downs @ 10X0, 20 reps x 3 sets rest :40
D2. Seated Double arm dbell hammer curls @ 30X1, 12 reps x 3 sets rest :40

Monday March 28th 2016

Note to all followers, this is going to be a deload week.

CF open WOD 16.5 redo
+
10 min recovery

or

A. Power Clean, 1 rep every :60 x 10 sets -- start light end moderately challenging 
B. Back Squat, 2-2-2-1-1-1 rest 2 min (all tad higher than moderate)
C. 30 minute low effort flow work:
3 CTB
3 T2B
6 Full Stand Burpees
600m row
90 sec running
90 sec Front Bridge
12 Push ups
120 sec Assault bike

Saturday March 26th 2016

A. Muscle Snatch, work to a max
B. Muscle Snatch, 1 rep @ 90% highest from A every 45 sec x 10 reps
C. Weighted neutral grip strict Pull-up on rings @ 30X0, 5-5-4-4-3-3-2-2 rest :90-2 min
D. 3 rounds @ high effort;
60 sec AirBike @ Mod effort
30 sec Power Snatch @ 115lbs/75lbs - drop every rep
60 sec rest
60 sec AirBike @ Mod effort 
30 sec Power Clean @ 155lbs/105lbs - drop every rep
60 sec rest

Friday March 25th 2016

A. Thruster, build to tough triple from the ground
+
16.5
+
10 minute row cool down

Wednesday March 23rd 2016

Wednesday

A. Power Snatch, 1 rep @ about 75%RM of Power snatch every 20 sec x 5 min

B. Power Clean and Push Jerk, 1 rep @ about 75%RM of PC & J every 20 sec x 5 min

C. Back Squat @ 40X1, work to a moderate single

D. 10 min AMRAP:

100 cal Rowing / 80 cal Rowing (female)

AMRAP Burpees to 6” OH in remaining time

Tuesday March 22nd 2016

A. Paused Snatch balance, 2 reps every :90 x 7 sets (full :02 pause in catch)
B. Above Knee Hang Power Clean, work to a moderate triple

C. 4-5 sets:

2 min Airbike @ 85-90% effort

3-6 unbroken Ring Muscle-ups

3-6 Extra Ring Dips

rest 2m30 b/t sets

Monday March 21st 2016

Redo Cf Open 16.4
+
10-15 minute cool down 
+

4 sets @ high effort:

15 cals on airbikes

15 Bar Facing Burpees

3 min b/t sets 
or

A. Below Knee Hang Squat Snatch, 1 rep every :90 until failure; start at 65% of 1rm Sq. Sn and add 5-10lb/set
B. Back squat, 3-3-3-2-2-2 rest 2-3 min b/t sets
+

4 sets @ high effort:

15 cals on airbikes

15 Bar Facing Burpees

3 min b/t sets

Saturday March 19th 2016

A. Split Jerk, 2 reps every :60 x 8 sets (start light end, moderate)
B. CGBP, build to tough set of 5 reps
C. Weighted Pronated Pull-up, build to a max
D. AMRAP unbroken Strict Pronated Pull-up x 3 sets to complete failure, 2 min b/t sets
E. 3 rounds @ high effort;
30 sec AirBike
30 sec Burpees to 6” OH
30 sec Step Down Box Jumps 24/20
90 sec rest
30 sec Row for cals
30 sec Burpee Broad Jumps
30 sec Double Unders
90 sec rest

Friday March 18th 2016

CrossFit Open 16.4
+
10 min recovery Row

Wedneday March 16th 2016

A. Squat Snatch. Below Knee Hang Squat Snatch, 1.1 per min x 9 mins -start about 60%rm of Squat Snatch and build up slowly to moderate set - 

B. Back Squat @ 50X1, work to a moderate set of 3

C. Power Clean. Thruster . Push Jerk. Split Jerk, 1.1.1.1 - work to a moderate set

D. 12 Thrusters @ 95lbs/65lbs per min x 2 mins, into… 

10 Thrusters @ 115lbs/80lbs per min x 2 mins, into… 

8 Thrusters @ 135lbs/95lbs per min x 2 mins, into…

6 Thrusters @ 155lbs/110lbs per min x 2 mins, into…

4 Thrusters @ 185lbs/125lbs per min x 2 mins

+

20 minute low cyclical mixed work & skill base -- Hs walk, Pistols, etc.

Tuesday March 15th 2016

Tuesday

A. Push Press Cluster, 1.1.1 - work to a moderately Challenging set (Use Blocks & drop from overhead if possible)

B. 1—>10 unbroken Chest to Bar Ladder for time

C. Increasing on the minute Power Clean and Overhead @ 135lbs/95lbs until failure - 1 in min 1, 2 in min 2, etc.

+

2 sets @ high effort:

50 cal Rowing

25 Burpees onto 24” box/20" box

4 min b/t sets

Monday March 14th 2016

Option 1: A. Above knee Hang Power Clean, 3-2-1-3-2-1 rest 2 min
B. Front Squat, 2-2-2-1-1-1 rest 2-3m
C. Halting Snatch Grip DL . Squat snatch , 1.1 reps every :90 x 6 sets
+
3 sets @ 85% effort 
:60 row 
:60 rest 
:60 Airbike 
:60 rest 
:30 step down box jumps 24"/20"
:30 Burpees 
:60 rest 
+
15-20 Min Z1 Airbike, Row or Jog

Option 2:
Retest 16.3
**You may include option 1 afterward, just lower intensity**

Saturday March 12th 2016

A. Back Squat, work to a tough set of 5

B. Above knee hang Squat Snatch . Overhead Squat, 1.1 per min x 7 mins - start around 60%RM & add about 5lb per min 

C. Power Clean and Split Jerk, 1 rep per min x 7 mins - start around 65%RM & add about 5lb per min 

D. 5 sets @ high effort:

25/20 cal Rowing (20 cal for female)

20 Box Jump Overs @ 24"/20"

15 Burpees onto 24”/20" box

10 Power Clean and Overhead @ 135lbs/95lb - drop every rep

4 min b/t sets 

Friday March 11th 2016

Crossfit Open WOD 16.3
+
rest as needed
+

20 minutes @ moderate:

5/arm TGU’s @ 16kg KB/12kg KB

25 cal AirBike

Wedensday March 9th 2016

Wednesday

A. Back Squat, work to a tough set of 5

B. Deadlift, work to a moderately tough single

C. Above Knee Hang Power Snatch, work to a moderately tough single

+

4 min AMRAP@ high effort

25 cal Rowing

25 Box Jump Overs @ 24”/20"

25 Shoulder to OH @ 95lbs/65lb

25 Wall Balls @ 20lb/14lb 

--rest 4 min 

4 min AMRAP @ high effort

15 Box jumps @ 24"/20"

15 Burpees to 6" OH 

15 Kb swings @ 32kg/24kg 

15 Thrusters @ 95lb/65lb 

--rest 4 min 

4 min AMRAP: 

20 C&J @ 135lb/95lb 

AMRAP Ring Muscle ups remaining time

Tuesday March 8th 2016

Tuesday

10 sets:

400m Row @ 85%effort (about 5K pace -- most likely significantly slower than 2K pace)

10 Kipping hspu

1 min rest

+

rest 10 min 

+

10 sets @ 85-90% effort:

15/12 cal AirBike (12 female)

10 Burpees to 6” OH

5 step down Box jumps 24/20

1:30 min b/t sets

Monday March 7th 2016

Option 1:
A. Above Knee Hang Power Clean, 2-2-2-1-1-1 rest 2 min
B. Front Squat, 3-2-1-3-2-1 rest 2-3m
C. Snatch Grip DL,  2 reps every 2 minutes x 5 sets
+
EMOM x 10 Min:
1st min: 30 sec AMRAP DU's 
2nd min: 30 sec Airdyne @ 85-90%
+
15-20 Min Z1 Airbike, Row or Jog

Option 2:
Retest 16.2

Saturday March 5th 2016

A1. Standing Strict Press @ 20X1, 6 reps x 4 sets rest :60 

A2. Lean Away Strict Pronated Pullups @ 21X1, AMRAP x 4 sets rest :60 

+

2 sets @ high effort:

1,000m Row

25 Burpees to 6” OH

5 min b/t sets

+

2 sets @ moderate effort:

2 min Airbike

30 sec rest

2 min Rowing

30 sec rest

2 min Alternating Step-ups onto 24/20

30 sec rest

2 min Shuttle Running 

30 sec rest

Friday March 4th 2016

CrossFit Open WOD 16.2

Wednesdy March 2nd 2016

2 touch n go DL every 50 sec x 9 sets - -- start sets @ about 65%RM -- and work your way up from there

+

3 sets:

2 min Rowing @ 75%

3 Deadlifts @ 175lbs/125lb

3 HPC

6 Front Squats

2 min b/t sets

+

3 sets:

2 min Rowing @ 75%

10-15 unbroken Shoulder to OH @ 155lbs/105lb

2 min b/t sets

+

rest 10 min

+

2 sets @ high effort w/ 3 min CAP

20 Wall Balls @ 20lbs to 10 ft

15 Power Clean @ 135lbs/95lb - drop every rep

10 Toes to Bar

5 Ring Muscle-ups

3 min b/t sets

+

2 sets @ high effort w/ 3 min CAP

20 OHS @ 65lbs/45lb

15 Burpees to 6” OH

10 Chest to Bar

5 Ring Muscle-ups

3 min b/t sets