Author Archives Ray Regno

WOD

Front Foot Elevated Split Back Squat

10-10-10-10-10

(each set: 5 reps left leg, 5 reps right leg)

*use a 45lb bumper plate for the front foot

*do a forward walk out so you aren’t tripping over the plate walking out backwards

Refinery

A. Snatch Balance No Dip

HS, 95%, 90%

B. Snatch Pull from the knee + Hang Snatch from the knee + Pause OHS

RM (1 + 1 + 1), 95%, 90%

C. WOD

D. GHD Sit Ups

5 more reps than last week

WOD

14.5
21-18-15-12-9-6-3 reps for time of: thrusters 95/65

Burpees over the Bar

http://games.crossfit.com/workouts/the-open/2014

REFINERY

A.Muscle Up Progression Practice (15 min)

B. WOD

C. Tuck – Straddle – V
30 x (1 + 1 + 1)

Read More

Skills Clinic – Clean and Jerk

WOD

“Cindy”

As many rounds and reps as possible in 20 min
5 pull ups
10 push ups
15 squats

A. Jerk Behind the Neck + Jerk

RM (2 + 1) , 95%, 90%

B. WOD

C. Weighted Bar Dip
AHAP x 8 x 3 sets

D. L-sit 3 x 30s holds

WOD

3 Position Clean

RM (1+1+1), 95%, 90%

REFINERY

A. 3 sets not for time
5 Active Arch Hang (2s pause at top)
5 Thoracic Bridge Push Up

B. Press in Clean

2RM, 95%, 90%

C. WOD

D. Back Extensions

3 x (10r + 10s hold on last rep)

Read More

WOD

EMOM 18
Min 1: 10 burpee lateral jump over 24”/20”
Min 2: 10 TTB
Min 3: 10 pistols

REFINERY

A. 3 position snatch
RM (1 + 1 + 1), 95%, 90%

B. WOD

C. Back Squat
3-2-1-1-1-1-1

D. GHD Sit Ups
5 more reps than last week

Fitness

A. Deadlift
Beginner: 5×5 AHAP
Advanced: Wendler Week 2
65% x 5
75% x 5
85% x 5+

B. Running Diane
400m run

THEN

21-15-9
deadlift 225/135
HSPU

THEN

400m run

C. 3 rounds not for time
10m pike scoot

Competition

3 rounds not for time
5 box jump 30+”/24+”
5 support pike press to handstand pull
5 bar muscle up
20 meter handstand walk

*lower yourself down slowly from the box. do not rebound. be EXPLOSIVE

B. Skinny Isabel 

30 snatches for time (95/65)
3 minute time cap

REST 5 minutes

Skinny Grace

30 clean and jerk for time (95/65)
3 minutes time cap

The purpose of this exercise is to practice on cycling these movements quickly and efficiently. Select a weight you can move quickly and with GOOD  mechanics. Perfect practice makes perfect. We want to reinforce good patterns so when the load gets heavier, we can still be as efficient as possible

REST 5 minutes

3 rounds for time
10 front rack reverse lunge (135/95)
400m run

C. 3 rounds not for time
30 second Chinese Plank

Fitness

A. Clean 15 min

Beginner: work up to a heavy triple from the high hang
Advanced: work up to a heavy single for the day

B. EMOM 20 min
Min 1: 250/200m row
Min 2: 20 wall ball
Min 3: 20 burpee
Min 4: 20 Russian Swing 32/24

C. 3 rounds not for time
30 second Chinese Plank

Competition

Rest Day

Fitness

A. 3 rounds not for time
60 unbroken double unders
15 unbroken strict handstand push ups

B. Shoulder Press
Beginner: 5×5 AHAP
Advanced: Wendler Week 1
65% x 5
75% x 5
85% x 5

C. AMRAP 8 minutes
5 chest to bar
15 shoulder to overhead
30 double unders

D. 3 rounds not for time
0:30 headstand balance
5 pike presses with feet on wall

Competition

A. 3:00 AMRAP Wall Run

B. front squat+jerk: take % off jerk: 57%x3+2
67%x3+2
72%x3+1
77%x3+1
82%x3+1×2
87%x3+1

C. Every 4 minutes for 20 minutes
250/200m row
10 shoulder to overhead 135/95
10 chest to bar
30 double unders

Record times per round

D. 3 rounds not for time
10 Tuck Straddle V
60 arch rocks

Fitness

A. Snatch 15 min

Beginner: work up to a heavy triple from the high hang
Advanced: work up to a heavy single for the day

B. 5 rounds for time with 135/95lb
2 hang power snatch
4 overhead squat
6 hang power clean
8 front squat
10 burpees over the bar

C. 3 rounds not for time
0:10 L-hang lowers
0:30 bent arm hang

Competition

A. 3 position clean on 3:00
74% x 3 x 2
79% x 3 x 3

B. clean pulls
100%x5x2
105%x5x3
rest 3:00 between sets

C. Behind the back Jefferson Pull
5 sets with 10 second pause

D. 3 x 0:30 bent arm hang
rest 2 minutes between sets

E. 5 rounds for time
10 HSPU
10 ring dips
10 burpees