It's On Like Donkey Kong

FRIDAY

(A) Jerk: 3-3-3-3-3

Warm-up as needed. Rest 90-120 seconds between sets. These should all be Split Jerks. as heavy as you feel comfortable.

(B) 10 minute AMRAP
5 Power Snatch: 43/30kg
10 x Box Jumps: 24/20
20 x Double-unders

Athletes competing in the "Open", refer to board & Coach.

Reebok CrossFit Games Open 2014

The 2014 CrossFit Open is upon us. If you haven't already signed up & intend on competing, NOW is the time to do it as registration closes tomorrow. So register now & join the CrossFit Penrith Team. Athletes participating in the Open this year will have the opportunity to perform the workout on these days/times.

Friday 7pm - Saturday 9am - Monday 6am

These are the scheduled times that the briefing for the scheduled workout will commence. How long these sessions will take, depends on the time domain that is required & the amount of heats we need to run. If you have any questions at all, please don't hesitate to ask.

THURSDAY

(A) 5×5 Strict Pull-ups + ME kipping Pull-ups – 90 sec recovery
(B) 5x10 OH Walking Lunges, heaviest possible – 90 sec recovery

Notes: Alternate between movements. Focus on full range of motion for pull-ups, scale to use negatives if required for strict & use appropriate horizontal ring row for the ME component. For the OH Lunges you can use any type of grip; snatch, clean or anywhere in between. May use kettlebells or dumbbells as needed.



(B) Set the Clock to 15 Minutes
From 0-4 Minutes
Run 800m (90% effort)

From 4-10 Minutes
3 rounds
5 x Pull Ups
10 x Push Ups
15 x KB Swing: 24/20/16kg (Russian)
All at a moderate pace

From 10-15 Minutes
Run 1000m

WEDNESDAY

(A) 15min to find a Heavy Snatch


(B) 3min AMRAP x3
5 x Lateral Barbell Burpees
5 x TnG Power Snatch: 50/30/25
5 x Lateral Barbell Burpees
5 x OHS: 50/30/25
Rest 2 Minutes between AMRAPs

TUESDAY

(A) Deadlift: 4 x 5

(B) 10-9-8-7-6-5-4-3-2-1 reps of:
Hang Power Clean: 55/36/30kg
25 Double unders after every round of HPC

MONDAY

(A) Front Squats: 4x5 Use same load

(B) With a 10min clock
Run 400m
15-12-9
Thruster: 43/30/25kg
TTB
In the remaining time, AMRAP of
Burpee Box Jump: 24/20

FRIDAY

(A1) Sumo Deadlift - Work Up to a heavy double within 12min (Not your Max)
(A2) 5x3 of Speed Deads@70% of (A1)
90sec recovery between sets


(B)
10-8-6-4-2 Reps of: Unbroken TTB
2-4-6-8-10 Reps of: Unbroken Power Cleans: 61/43/36kg


(C) Shuttle Sprints EMOTM x 3
10m up and back x 2 + 20m and back x 2

THURSDAY

(A) 10min AMRAP (11.1)
30 x Double-unders
15 x Power Snatch: 35/25kg

(B) 3 Rounds
Max Front Squats @60% in 30 Seconds
Rest 1 Minute
Max Burpees to target in 1 Minute
Rest 1 Minute
Front Squats are taken from the floor

WEDNESDAY

(A) 5 Rounds
Rnd 1@20reps-2@18 -3@16 -4@14 - 5@12

Rnd 1
20 x S2O: 51/35/30
5 x Over the Bar Burpees
20 x KB Swings: 24/16/16 (Bottoms Up)
5 x Over the Bar Burpees
20 x Alt DB Snatch: 30/20/15 (10 reps/arm)
1/2 Gasser

Rnd 2
18-5-18-5 + 1/2 Gasser
Rnd 3
16-5-16-5 + 1/2 Gasser
Etc, etc

(B) Work a skill or missed strength

TUESDAY

(A) 1 x Hang Power Snatch + 1 x Snatch
Find a Heavy Single for above complex.


(B) 15 min AMRAP
9 x Deadlifts: 70/50/45kg
12 x HRPush-ups
15 x Box jumps: 24/20


(C) 30 x Strictish Pull ups - Only 1 set per minute. For eg; If you complete 6 reps in first set, recover until the start of minute 2 & start your count at rep 7 etc.

MONDAY

(A) Back Squat – 5-3-1
Build up to a heavy set of 5 - then a heavy set of 3 - then up to a heavy single.
Try to push the limit on all three.

(B) AMRAP x 11 (Ladder)
3 x Clean & Jerk: 61/43/37kg
3 x C2B Pull-ups
6 x Clean & Jerk
6 x C2B Pull-ups
9 x Clean & Jerk
9 x Pull-ups
Etc, etc

(C) Optional Extra
Find your MAX rep HSPU over 3 sets
If you haven't got a HSPU as yet, then work on relevant progressions. (See your Coach)

FRIDAY

(A) 4 Rounds for Maximal reps
Bench Press: Body weight
Strictish Pull-ups

NOTE: After you complete your last rep on bench, go straight to the bar & do your Pull-ups. Recover between rounds as needed. If your unable to perform Bench reps (more than 1) at BW, then use something where you MAX out at around 8-10 on your first round. Keep the same loading for all sets.


(B) 75 x G2O: 50/38/27kg
*At the start of every new minute perform 3 x Burpees. You begin the workout with your choice of G2O

THURSDAY

(A) 21-15-9 (10min cap)
Push Jerk: 61/43/35kg
Front Squat: 61/43/35kg


(B) 2 x 800m Max Effort 1:1
NOTE: Your recovery period between each effort is the time it takes to run your first 800m.
Your score for (B) is the total time taken for both runs.

WEDNESDAY

(A) Deadlift
1x3@60% - 1x3@70% - 1 x ME@80%


(B) Every 3 minutes for 6 rounds:
Run x 1/2 Gasser
7 x Box Jumps: 24/20
14 x KB Swing: 24/16kg (Russian)
1 x Deadlift: AHAP

NOTE: You are permitted to increase the load on your Deadlift at any time over the 6 rounds. Your score is the combined total weight over the 6 rounds of Deadlifts.

TUESDAY

(A1) 5 minute AMRAP:
10 x Power Snatch: 43/30kg (Prep - 52/34/26kg)
10 x C2B Pull-ups (Jen Jumping C2B)

Recovery 3 minutes

(A2) 5 minute AMRAP:
10 x Squat Cleans: 52/34kg. (Prep - 61/43/35kg)
10 x Burpee-to-target

Recovery 3 minutes

(A3) 5 minute AMRAP:
10 x S2O: 52/34kg (Prep - 70/45/37kg)
10 x TTB



(B) Shuttle Run Test’
500m Shuttle Run
10m down and back, 20m down and back, 30m down and back, 40m down and back, 50m down and back, 40m down and back, 30m down and back, 20m down and back, 10m down and back.


(C) HR Push Up Test (3 Sets/5min)
(3 Sets of identical score for Max reps)

Use the clock or grab a stop watch & set it for a five minute time period. find your 3 Set Max for Hand Release Push-ups. All sets need to be of equal repetitions or the lowest of the three is your final score. Ideally you pick a challenging set and then hit it two more times.
No resting at the bottom or top, knees cannot touch the ground during a set, and toes cannot leave the ground.

NOTE: All 3 components need to be done within the same session, however you are permitted to perform (B) or (C) in any order once (A) is completed.

MONDAY

(A) Power Clean Ladder
Perform 1x PC + 30xDouble Unders + 1x PC every 1:30 for 10 rounds.
NOTE: Aim to build in load over the 10 rounds.
Each round will begin at: 0 -1.30 - 3.00 - 4.30 - 6.00 - 7.30 - 9.00 - 10.30 - 12.00 - 13.30


(B) 5 Rounds
10 x DB/KB Thrusters: 20+/16kg(See Note)
10 x Box Jump Overs - 24/20
10 x Weighted Sit Ups with Med Ball (Ball touches ground behind you, and in front of you on the sit up)

NOTE: Prep Athletes that attended Saturdays session are to perform Double KB G2O in place of the Thrusters.
The Box Jump Overs are to begin with both feet together & you must land with both feet at same time. You are permitted to land on top of the box first & both feet must also land at the same time.

FRIDAY

(A) Deadlift
3 @ 60%
3 @ 70%
3x3 @ 80%


(B) 10 min AMRAP
30 x DUs
15 x Power Snatches: 40/26kg
5 x OHS: 40/26kg

THEN AT THE COMPLETION OF 10min
Run 800m

NOTE: Scale for DUs = 15 attempts

THURSDAY

(A1) DB Bench Press: 10-15-10-5
(A2) Handstand Skills Eg (Handstand Walks, Freestanding) Try something different & fun

(B) Helen
3 Rounds
Run 400m
21 x KB Swing: 24/16
12 x Pull-ups

WEDNESDAY

(A) 8min to work to a 3rm Full Clean (touch & go reps – stay within the allotted time)

THEN PERFORM 1xME T&G Full Clean @ 85% of max from #1 – rest as needed

(B) 3 Sets 2 x Strict Press + 5 x Push Press – heaviest possible, rest 90 sec.



(C) EMOTM for as long as possible, to a maximum of 15 Rounds (Same load on all movements)
3 x Deadlift: 60/40/30kg
3 x Power Cleans
3 x Front Squats

*Recovery run 400m at completion of last round

If this weight is too spicy, lower it. If you are unable to finish six rounds you must re-do the entire workout at a lower weight.

TUESDAY

(A) 10 minute to establish a 2rm Mid-Hang Snatch 

THEN EMOTM x 5 Perform
3 x Mid-Hang Snatches @ 85% of max double from #1.


(B) 3XME UB C2B Pull-ups – rest 90 sec.

NOTE: If unable to perform C2B then scale to chin over or a challenging horizontal ring rows

(C) 7 rounds of:
1:00 ME Wall Balls

0:20 ME Step Down Box Jumps 24/20″

0:40 Rest

MONDAY

WEEKLY FOCUS
Rowing intervals: 1min on 30sec off 300/250m

(A) Back Squat: 1X8@80% - 2X5@85% - 1X3@90%


(B) 10 minutes to complete-
4 rounds of:
10 x Shoulder to Overhead: 55/35/30
20 x TTB

50 x Double-Unders

With the remainder of the 10 minutes-
AMRAP of:
Lateral Bar Burpees
(Burpee, then hop to the other side of the bar – this equals one rep.)
*Score is total reps of Burpees.