Alpha Series - Week 2, Phase 5 DELOAD - Final

Phase Length: 2 Weeks
Sets: 1
Rep Range: 15
Load: 50% of NEW 1RM (New 1 Rep Max)

Monday:Clean / 10 Hollow Rock
Tuesday:PJ / 6 KB Split Squat Jumps
Wednesday:Intensity Only
Thursday:DL / 6 Toes to Bar
Friday:Snatch / 4 Strict PU
Saturday:12,10,8,6..2 Reps Pull-Ups
Sunday:2 Rounds, 60 Sit-Up, 60s rest
The exercises listed after the lift are to be done between each set.

Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.

OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull

Click here for additional phases

Rowing Chipper Fitness Workout #82

Day 112/112

Last day of the Alpha Cycle! Congratulations!

INTENSITY:
For Time:

30 Front Squat (135/85)
Row 1000m
20 Bar-Facing Burpees
Row 500m
20 Clean and Jerk (135/85)
Row 250m
30 Box Jumps (24/20)

RESET:


2 Rounds of:
50' Spiderman Lunge
10 LIGHT KB Swings
10 GHD Sit-Ups

Nicole Fitness Workout #81

Nicole and Jolie - the original CrossFit Girls

Day 111/112

INTENSITY:
Nicole
Max rounds in 20 minutes
Run 400m
Max rep pull-ups

Post Rounds and Pull-Up Reps to comments

RESET:
3 Rounds total, using these reps:
30-20-10 Reps Double Unders
60s of Cobra Pose after each double under
10-15-20 Reps GHD Back Extensions

Klepto Fitness Workout #80

Day 110/112

INTENSITY:
From CrossFit.com earlier this week -

"Klepto"
4 rounds for time of:
27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 145 pounds

U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

RESET:
10 Minutes, leisurely hip mobility...LOL (see video link)

http://www.mobilitywod.com/2010/11/episode-97-improved-hip-mobility-for.html

Tosh Fitness Workout #79

Day 109/112

INTENSITY:
Tosh
3 rounds of:
200m run
Rest*
400m run
Rest*
600m run
Rest*

 *Rest as long as the previous interval took you to run. If 200m took you 45 seconds, rest 45 seconds before you run 400m.

RESET:
20 Forward High Kicks, each direction
60s Squat Bridge
20 Rear High Kicks, each direction
60s Cobra Pose

Front Squat AMRAP Fitness Workout #78

Day 108/112

INTENSITY:
AMRAP 9 Minutes
3 Front Squats (155/115)
5 KB Swings (2p/1.5p)
7 Ball Slams

RESET:
3 Rounds of:
3 Wall Walk-Ups
60s Plank
60s Break

Alpha Series - Week 1, Phase 5 DELOAD

Phase Length: 2 Weeks
Sets: 1
Rep Range: 15
Load: 50% of 1RM (New 1 Rep Max)

Monday:BS / 8 Walking Lunges
Tuesday:SDHP *PP Weight / 10 Bench Dips
Wednesday:BP / 4 Clappers
Thursday:Intensity Only
Friday: PP / 4 Strict Pull-Ups
Saturday:2 Rounds, Max Push-Ups, 60s break
Sunday:5k Run
The exercises listed after the lift are to be done between each set.

Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.

OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull

Click here for additional phases

Double Unders, Box Jumps and Deadlift Fitness Workout #77

Christmas Abbott, CrossFitter and NASCAR Pit Crewmember

Day 107/112

INTENSITY:
For Time
50 Double Unders
21 Weighted Box Jumps (20/12, 1p / .5p)
9 Deadlift (185/135)
50 Double Unders
15 Weighted Box Jumps
15 Deadlift
50 Double Unders
9 Weighted Box Jumps
21 Deadlift

RESET:
2 Rounds of:
50m HEAVY BB Shoulder carry
20 GHD Back Extensions
10 KB Windmill total (either side)


KB WINDMILL LINK

Cindy Fitness Workout #76

Day 106/112

INTENSITY:

Cindy
Max rounds in 20 minutes
5x Pull-ups
10x Push-ups
15x Squats


RESET:
Stretch and Roll-Out Work, 10 minutes

Rowing and Thrusters Fitness Workout #75

Day 105/112 

INTENSITY:
Row 1k
50' Handstand Walk*
30 Toes to Bar
15 Thrusters (115/85)

*Sub is 200' bear crawl

RESET:
Each Direction, 10 Landmine Bus Drivers (45/25)
30 Leg Lifts
60s Squat Bridge
10 Iron Crossovers (each leg)

Ring Dip, Pull-Up and Cleans AMRAP Fitness Workout #74

Day 104/112

INTENSITY:
AMRAP 12 Minutes
6 Ring Dips
4 Strict Pull-Ups
2 Cleans (155 / 115)

RESET:
2 Rounds of:
Max Wall Walk-ups and 10s Hold*
4 Man-Makers
10 Around the Worlds each direction

*Max without dropping push-up position or resting.

Running, Swinging, Slamming Fitness Workout #73

Day 103/112

INTENSITY:
3 Rounds for Time of:
800m Run
21 KB Swings (1.5p / 1p)
15 Ball Slams

RESET:
Skill Check
One-Arm Barbell Press (Spear Press)
Work for 10 minutes, increasing the weight up from 45# as necessary
http://www.weighttraining.com/exercises/one-arm-barbell-military-press

Alpha Series - Week 2, Phase 4 MAXES

Phase Length: 2 Weeks
Sets: 3
Rep Range: 1-2
Load: 95-100% 1RM (1 Rep Max) / Find new max

Monday: OHS / 4 Pull-Ups
Tuesday: DL / 10 Hollow Rocks
Wednesday: Press / 8 Push-Ups
Thursday: Clean / 6 Jump Squats
Friday: Intensity Only
Saturday: Ruck March - 90 minutes, 30lbs
Sunday: 2 Rounds, Max Reps Pull-Ups
The exercises listed after the lift are to be done between each set.

Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.

OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
 PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull

10,000lbs Ground to Overhead Fitness Workout #72

Day 100/112

INTENSITY:
For Time:
10,000lbs (7500lbs) Ground to Overhead
EMOM, 5 Burpees

With a barbell, go from the ground to any overhead position to complete a rep. Complete as many reps as necessary to lift 10,000lbs for males or 7,500lbs for females overhead.

RESET:
2 Rounds of:
50' Bear Crawl
50' Samson Lunge
15 GHD Sit-Ups

Front Squats and Double Under Fitness Workout #71

Day 99/112

INTENSITY:
Grab a partner for this workout. First partner does the WOD, second partner observes and helps count. Then switch.

AMRAP, 3 Minutes
10 Front Squat (95/65)
15 Double Unders

If you complete 75 Reps (3 rounds), add 3 minutes to the AMRAP and continue with the same rep scheme. If you complete 150 Reps total (6 rounds), add 3 minutes and continue. If you complete 225 reps total, add 3 minutes and continue, etc. Continue in this fashion until you cannot complete the reps within the allotted time.

Post total REPS as your score.

See CF OPEN WOD 13.5
http://games.crossfit.com/workouts/the-open/2013#tabs-5

RESET:
2 Rounds of:
20 Pass Throughs
60s PVC Shoulder Extension
60s Spiderman Extension, each leg
10 Walking Lunge Steps

Turkish Get-Up Fitness Workout #70

Day 98/112

INTENSITY:

AMRAP 12 Minutes

Turkish Get-Up (1.5p/1p)

RESET:

25 One-Leg Bridge, Left

25 One-Leg Bridge, Right

20 Scorpion Kicks, Left

20 Scorpion Kicks, Right

One-Leg Bridges: http://www.bodybuilding.com/exercises/detail/view/name/single-leg-glute-bridge-

Karen Fitness Workout #69

Day 97/112

INTENSITY:
Karen
For Time:
150 Wall Ball Shots

RESET:
2 Rounds of
20 GHD Sit-Ups
Max L-Pull-Ups
2 Wall Walk-Ups

Ring Push-Up Fitness Workout #68

Day 96/112

INTENSITY:
3 rounds
Run 400m
10 Ring Push-Ups
20 Air Squats
30 Ab Mat Sit-Ups

RESET:
50' Partner Wheelbarrow, Partner 1
5 Man-Makers, Both Partners
50' Partner Wheelbarrow, Partner 2
10 Around-the-Worlds (45/25), Both Partners

Alpha Series - Week 1, Phase 4 MAXES

Phase Length: 3 Weeks
Sets: 3
Rep Range: 1-2
Load: 95-100% 1RM (1 Rep Max) / Find new max

Monday:BP / 6 Clappers
Tuesday:BSQT / 10 Hollow Rock
Wednesday:Push Jerk / 6 Split-Squat Jumps
Thursday:Intensity Only
Friday:Snatch / 3 OHS at Weight
Saturday:2 Rounds, Max Rep Push-up
Sunday:400m Walking Lunge
The exercises listed after the lift are to be done between each set.

Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.

OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
GSQT - Goblet Squat
HPC - Hang Power Clean
OHS - Overhead Squat
OTB - Over The Back w/ Sandbag
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull

Click here for additional phases

Pull-Up and Dumbbell Fitness Workout #67

Day 93/112

INTENSITY:

For Time:
Pull-Ups 10-9-8-7-6-5-4-3-2-1
DB Clean 1-2-3-4-5-6-7-8-9-10 (40/20)*

*FULL SQUAT CLEAN!

RESET:

For 10 Minutes work on "Bridge Ups"
LINK: http://gymnasticswod.com/content/bridge?fbhash=0

If you already have a good bridge up, work on bridge up and kick over.

Prescription:
- Lie flat on your back
- Bend arms and put them on the ground by your ears, with forearm vertical to the floor
- Bend knees and bring your feet in, placing feet flat on the ground
- Press through shoulders and drive through hips to to raise your body off the floor
- Reach full extension in the hips with legs straight as you push your head through your arms
- Finish the bridge up with arms vertical to the floor and the rest of the body in full extension

Note: You can scale this exercise by placing feet flat on a higher surface (step, box, wall) and/or have a partner stand by your hands to spot your shoulders on the press up.