Workouts for 1/15-1/20/2018

Hope you all had a great baseline week last week! This week officially starts our "Road to the Open" preparation. Our programming focus is shifting slightly and you will notice the following beginning this week:

1) Active grip strength improvement focus--we are implementing a "no barbell drop" policy during class. The exception here, of course, is for safety. If you need to drop the barbell, DROP. But otherwise, make your best effort not to.

2) More skill/technique work.

3) More conditioning focused workouts--more intervals, pacing, and the occasionally longer workout.

4) WOD scoring change--in the open AMRAP workouts are recorded as a single, total rep count. We will occasionally start asking for a total instead of the usual "rounds plus reps" at the end of the WOD.

At Jet, we will run our own Intramural event with details coming this week, but here's how The Open works worldwide.

Good luck to you all, and never hesitate to reach out to the gym or your coaches with questions!


Monday, January 15

STRENGTH/SKILL

Superset:
    Back Squat
        1x5 @ 65% of 2RM
        1x5 @ 75% of 2RM
        1x5+ @ 85% of 2RM
    30-45s Front Rack Hold (same load)

CONDITIONING

3 Rounds For Time:
    250m Row
    21 Dumbbell Thrusters    FB: 30#
    12 Burpees Over Rower


Tuesday, January 16

STRENGTH/SKILL

A. Superset:
    Strict Press
        1x5 @ 65% of 2RM
        1x5 @ 75% of 2RM
        1x5+ @ 85% of 2RM
    5-3-2 Weighted Strict Pull-Ups    FB: BMU

B. 10 Min Single-Arm Technique Work:
        DB Clean & Jerk
        DB Snatch

C. 12 Min EMOM:
        Min 1: 8 Alternating DB C&J
        Min 2: 8 Alternating DB Snatch
        Min 3: 30s L-Sit Hold (parallette)


Wednesday, January 17

STRENGTH/SKILL

A. 10 Min Pistol Instruction

B. Every 3 Mins For 9 Min:
        20 Pistol Progressions

CONDITIONING

2 Rounds for Time:
    600m Run
    50 Air Squats
    30 Sit-Ups
    2 Rope Climbs


Thursday, January 18

STRENGTH/SKILL

Superset:
    Deadlift
        1x5 @ 65% of 2RM
        1x5 @ 75% of 2RM
        1x5+ @ 85% of 2RM
    10/Side Pallof Press

CONDITIONING

"Workout 15.1"
9 Min AMRAP:
    15 Toes-2-Bars
    10 Deadlifts (115/75#)
    5 Snatches (115/75#)


Friday, January 19

STRENGTH/SKILL

9 Min EMOM:
    1 Min: 10 Front Squats (95/65#)    FB: 125/85#
    2 Min: 10 KBS (53/35#)
    3 Min: 4 Turkish Get-Up (2/side, then switch)    FB: 53/35#

CONDITIONING

A. In Teams of 2, 5 Min AMRAP, Alternating Every 5 Reps of:
        Slam Balls (50/40#)

    Rest 3 Min

B. In Teams of 2, 5 Min AMRAP, Alternating Every 15 Reps of:
        Wall Balls (16/10#)


Saturday, January 20

"Triubute WOD for Officer Daniel McCartney"

We, along with most other CrossFit gyms in WA, will be hosting a tribute WOD to Officer Daniel McCartney.

"Daniel was a coach at CrossFit Yelm and passed away on the morning of January 8th, 2018 while responding to a home invasion. Daniel chased the two men, shot one, and was fatally shot by the second. He was an amazing father and husband. He leaves behind 3 young boys and a loving wife."

3 Rounds For Time, In Teams of 3:
    2000m Row
    14 DB Thrusters (50/35#)
    34 KBS (70/53#)
    484 Double Unders
    108 Burpees
    2000m Row
    18 Deadlifts (225/185#)

Meaning behind the WOD:
    2000m + 14 reps = 2014, the year he started with Pierce County
    34 reps = his age when he passed
    484 reps = his badge number
    108 = date of his passing
    2000m + 18 reps = year of his passing
    3 rounds for his 3 sons left behind

Shirts in honor of Officer McCartney can be purchased here.

Donations to his family can be made here.