March 2017

Tuesday!

Warm up:
Snatch warm up

A.
For the following 19 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavier loading.

Every 90 seconds, for 9 minutes (6 sets):
High Hang Snatch x 2 reps @ 50-70% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 9 minutes (6 sets):
Hang Snatch x 1 rep @ 70-90% of 1-RM Snatch

B.
Three rounds for time of:
100 Double Unders
30 Kettlebell Swings
20/15 Calories of Rowing

Boom Lite

Warm up:
Dynamic group warm-up

A.
Every 2 minutes, for 18 minutes (3 sets):
Station 1 – Bent-Over Barbell Row x 8 reps @ 2111
Station 2 – Supine Med Ball Leg Curls x 15 reps @ 2110
Station 3 – Barbell or Ab-Wheel Roll-Outs x 12-15 reps @ 3010

B.
Same as above. Modify as needed.

Monday!

Warm up:
2 min of Deadlift technique
2 Rounds of:
10 Banded Goodmornings
10 Light L-seated Dumbbell Presses
150 Light Row

A.
4 Sets of:
4 x Deadlift @2011
Rest 2 min between sets.
(This is a warm up for part B and to assess what an appropriate weight is for you for 17.4)

B.
“CrossFit Games Open Workout 17.4”
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts (225/155 lbs)[scaled: 135/95]
55 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
55 Calorie Row
55 Handstand Push-Ups [scaled: hand release push ups]

Boom Lite

Same as above. Scale as needed.

Saturday!

In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (32/24 kg)
400 Meter Run/Row
100 Barbell Thrusters (45 lbs)
400 Meter Run/Row
100 Pull-Ups
400 Meter Run/Row
100 Barbell Thrusters
400 Meter Run/Row
100 Kettlebell Swings

FriYay!

Warm up:
2 Rounds
5 Inchworm pushups
5 Jumping Squats
10 Hollow Rocks

A.
Every 3 minutes, for 12 minutes (4 sets):
Heavy Dumbbell Bench Press x 6-8 reps @ 20X1
[Space athletes out to share benches]

B.
Three sets for max reps:
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Toes to Bar
Rest 30 seconds

Boom Lite

Same as above. Scaled as needed

Thursday!

Warm up:
3 Rounds
10 Walking Lunges
10 Air Squats
10 PVC Goodmornings

A.
Deadlift
*Set 1 – 65% x 6 reps
*Set 2 – 75% x 4 reps
*Set 3 – 85% x 2 reps
*Set 4 – 90% x 1 rep
*Set 5 – 95% x 1 rep
*Set 6 – 100% x 1 rep
Rest 3 minutes between sets.

B.
Three rounds for time of:
400 Meter Run/Row
40 Double-Unders
20 Alternating Reverse Lunges with Kettlebells (24/16 kg)

Boom Lite

Warm up: Same as above

A.
Every 2 minutes, for 18 minutes (3 sets):
Station 1 – Deadlift x 6 reps
Station 3 – Supine Ring Row x 10 reps
Station 4 – Side Plank x 30 seconds each side

B.
Three rounds for time of:
400 Meter Run/Row
20 Alternating Reverse Lunges with Kettlebells
20 Sit-ups

Wednesday!

Warm up:
2 min shoulder mobility
10 pvc strict press
10 pvc push press
10 pvc behind the head press
10 pvc pass throughs

A.
Every minute, on the minute, for 10 minutes:
Strict Shoulder Press x 2 reps

Build over the course of the 10 sets to today’s heavy double.

Immediately followed by…

Every minute, on the minute, for 10 minutes:
Push Press x 1 rep

Build over the course of the 10 sets to today’s heavy single.

B.
Complete as many rounds and reps as possible in 8 minutes of:
40 Double-Unders
10 Strict Handstand Push-Ups
20 Kettlebell Swings (24/16 kg)

Boom Lite

Warm up:
Same as above

A.
Five sets of:
Strict Dumbbell Shoulder Press x 8 reps @ 2111
Rest 60 seconds
Bent-Over Barbell Row x 8 reps @ 2011
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:
15/10 Calories of Assault Bike
30 Kettlebell Swings

Tuesday!

Warm up:
3 Rounds
5 Burpees
2 Lengths of the gym bear crawl

A.
Every 5 minutes, for 30 minutes (6 sets) for times:
Row 400 Meters
6 Strict Pull-Ups
8 Toes to Bar
12 Push-Ups

Please note times for each of the six sets.

B.
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)

Boom Lite:
Same as above.

Monday!

Warm up:
2:00 min monster walks
15 banded squats

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 83%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B.
“Fran”
Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (95/65 lbs)
Pull-Ups

Boom Lite:

Warm up:
2:00 min monster walks
15 banded squats

A.
Four sets of:
Back Squat x 8 reps @ 31X1
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x 8 reps @ 2110
Rest 90 seconds

B.
Complete rounds of 21, 15 and 9 reps for time of:
Dumbbell Thrusters
Burpees

For those who would like to do 17.3 see the RX’d version below in black
and the scaled version in blue. 

Prior to 8:00, complete:
3 rounds of:
6 Chest to bar pull-ups [jumping chin-over-bar pull-ups]
6 squat snatches, 95/65 lbs [45/35 lb.]
Then, 3 rounds of:
7 Chest to bar pull-ups [jumping chin-over-bar pull-ups]
5 squat snatches, 135/95 [75/55 lb.]
*Prior to 12:00, complete 3 rounds of:
8 Chest to bar pull-ups [jumping chin-over-bar pull-ups]
4 squat snatches, 185/135 [95/65 lb.]
*Prior to 16:00, complete 3 rounds of:
9 Chest to bar pull-ups [jumping chin-over-bar pull-ups]
3 squat snatches, 225/155 [115/75 lb.]
*Prior to 20:00, complete 3 rounds of:
10 Chest to bar pull-ups [jumping chin-over-bar pull-ups]
2 squat snatches, 245/175 [135/95 lb.]
Prior to 24:00, complete 3 rounds of:
11 Chest to bar pull-ups [jumping chin-over-bar pull-ups]
1 squat snatch, 265185 [155/105 lb.]

*If all reps are completed, time cap extends by 4 minutes.
Note: Squat snatches or power snatches with overhead squats permitted.

In teams of two, with only one partner working at a time, partners alternate whole rounds to complete…

As many rounds and reps as possible in 10 minutes of:
10 Push Press (115/75 lbs)
5 Burpees Over the Barbell

Rest 5 minutes, and then,

As many rounds and reps as possible in 10 minutes of:
Row 150 Meters
15 Russian Kettlebell Swings (heavy)

FriYay!

Warm-up: Snatch warm-up

A.
For the following 19 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavier loading.

Every 90 seconds, for 9 minutes (6 sets):
High Hang Snatch x 2 reps @ 50-70% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 9 minutes (6 sets):
Hang Snatch x 1 rep @ 70-90% of 1-RM Snatch

B.
Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
15 Burpee Box Jump-Overs (24″/20″)

These should be high intensity, sprint sets.

Boom Lite:

Warm up: Snatch warm-up

A.
Four sets of:
L-Seated Dumbbell Press x 8 reps @ 2111
Rest 60 seconds
Death March x 20 steps @ 2011
Rest 60 seconds
100-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)
Rest 60 seconds

B.
Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
15 Burpee Box Jump or Step-Overs

These should be high intensity, sprint sets.