Strength/ Skill Schedule:
Monday: Back Squat 2RM
Tuesday: Weighted/ Strict Pull Ups
Wednesday: Snatch/ Clean and Jerk 1RM
Thursday: Partner WOD
Friday: HSPU Test
Saturday: Overhead Squat
Sunday: Push Press 3RM
Strength:
Back Squat:
Establish a 2RM
Conditioning:
AMRAP 6:
6 Power Cleans 95/65 Fx: 75/55
6 Thrusters 95/65 Fx: 75/55
RX+ 115/80
Skill:
Double-Under Skill Work (10 minutes)
Athletes with Double-Unders:
Max Unbroken Set of Double Unders
Conditioning:
EMOM 30:
Min 1 = 15/12 Calorie Row (Fx = 12/10)
Min 2: 8 KBS (32/24) + 8 Stationary KB Lunge Steps
Min 3: 6 Squat Cleans (135/95#) (Fx = 115/85#)
Strength:
Bench Press
5-5-5-3-3-3
Rest as needed
Conditioning:
For time:
21-18-15-12-9-6-3
HSPU
Pull-ups
FX: 21-15-9
HSPU
Pull-ups
*20 minute cap
Post-WOD Finisher:
150 Bicycle Crunches (in as few sets as possible)
We have officially wrapped up the 2018 CrossFit Open season! I am proud of all of our athletes that accepted the challenge and competed, was motivated by all of the PR’s and impressed by so many incredible performances! It is really remarkable to track the caliber of athletes at BCF over the past 6 years, we have seen incredible improvement! As a box, we placed in 12th place in Virginia, highest we have ever finished and so close to Top 10!!
For those who competed, this is a great time to reflect on your individual strengths and weaknesses in the 6 workouts we faced. Castro through a few curveballs at us, that is for sure! Did you have ring muscle ups (18.3)? And also bar muscle ups? Could you move fast and also lift heavy (18.2&18.2a)? How were you impacted by the new (and very challenging) handstand push-up standard (18.4)? Do you need to get stronger, faster? Improve your strength or gymnastics? Identify the weaknesses and dedicate open gym time to attacking them!
Conditioning:
30 Minute Partner AMRAP
150 Hang DB Power Clean and Jerk (50/35) (Fx = 35/20) (18.1 open standard – switch arms every 5 reps)
Run 400m together
100 Burpees
Run 400m together
50 Toes-to-Bar (Fx = 25 Toes-to-Bar)
Run 400m
Divide up the reps however you choose. One person working at a time except both partners must run each 400m together. If working alone, do half of total reps.
Strength:
Strict Press
1 RM (20 minutes)
Conditioning:
For time:
40 Box Jump Overs (24/20”)
30 Hang Power Snatch (75/55#)
20 Strict HSPU (Fx = Kipping HPSU)
7 Minute Cap
Post-WOD Finisher:
3 Sets:
DB Side Lateral Raise x 15 reps
Plank x :60
Rest 1-2 minutes between sets
Strength/Skill:
Ring or Bar Muscle-up – Skill Work / 15 Minutes
Advanced Athletes
For time:
18 Ring Muscle-ups
18 Bar Muscle-ups
Conditioning:
3 RFT:
100 Double-Unders
50 Wall-Balls (20/14#)
Strength:
Rope Climb Skill Review / Work (15 minutes)
Advanced Athletes:
3 Sets of:
2 Legless Rope Climb (15’) **start seated from the floor
Rest as needed
Conditioning:
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.
Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
‘Sisson’
AMRAP 20:
1 Rope Climb (15’) RX+: Wear 20# Vest
5 Burpees
200m Run
Show up between 5:15pm-6:45pm to receive free ART soft tissue treatment from our friends at Full Motion Life & Sport! If you have any tweaks or tightness, they can fix you up!
Strength/Skill Schedule:
Monday: Hero WOD “DT”
Tuesday: Hero WOD “Sisson”
Wednesday: Muscle Ups
Thursday: Strict Press
Friday: Partner WOD
Saturday: Bench Press
Sunday: EMOM 30
Conditioning:
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
‘DT’
5 RFT:
12 Deadlifts 155/105
9 Hang-Power Cleans 155/105
6 Push-Jerks 155/105
Compare to 6/16/17
Post-WOD Finisher
3 Sets:
Bent-over-BB Row x 10 reps (use same barbell weight as ‘DT’)
Strict Standing DB Press x 10 reps
Rest 1-2 minutes between sets
Times for completing the Open WOD:
Friday – Complete at Route 7 during their normal class times or during open gym (1 – 4:30PM) at BCF
Saturday – Normal class times or open gym
Sunday – Open gym (12:15 – 1:30PM)
A coach must be present during an Open WOD attempt
Strength:
3 Super-Sets of:
Bench Press x 5 reps
Strict Pull-ups x Max Reps
-Build up to a heavy set of 5 on bench press and score total pull-ups completed
Conditioning:
For time*:
500m Row
30 Overhead Squats (75/55#)
30 Burpee Pull-ups
500m Row
