Sunday, November 25, 2012

2.0 Week 16

Participate in regular CrossFit Chicago Programming.  New wave of programming will begin next week.

Sunday, November 18, 2012

2.0 Oly Focus Week 15



Week 15 (Olympic Focus)
Day 1
A - Snatch 10 x 1 (EMOM, increase load as you go)
B - Split Jerk 10 x 1 (EMOM, increase load as you go)
C - Clean 10 x 1 (EMOM, increase load as you go)

D1 - Reverse Grip BB Bent Over Row 3 x 12-15 (40% of Press)(30-45 seconds rest)
D2 - Band Pull Apart 2 x 30 (Black or Red) (1 minute Rest)

Day 2
A1 - Back Squat 1x5 (50%) 1x3 (60%) 1x2 (70%) 1x1 (75%) 1x1 (80%) 1x1 (85%) 1xAMRAP (90%) (~2 minutes rest)
A2- Bench Press 1x5 (50%) 1x3 (60%) 1x2 (70%) 1x1 (75%) 1x1 (80%) 1x1 (85%) 1xAMRAP (90%) (~2 minutes rest)

Conditioning
CrossFit Chicago Monday or Tuesday

C1 - Ring Dip 2 x 8-12 (30-45 seconds rest)
C2 - Russian KB Swings 2 x 25 (2 pood) (30-45 seconds rest)
C3 - Ab Wheel 2 x 8-12 (30-45 seconds rest)


Day 3
CrossFit Chicago Wednesday

Day 4 
A1 - Press 1x5 (50%) 1x3 (60%) 1x2 (70%) 1x1 (75%) 1x1 (80%) 1x1 (85%) 1xAMRAP (90%) (~2 minutes rest)
A2 - Front Squat 7 x 1-3 (75% of 1RM Back Squat) (2 minutes rest)

B1 - Snatch Grip Push Press 5-5-5-5-5 ( try to work up to 102.5% of Working Press Max)  (Scale as needed)
B2 - Weighted Pull-up 5-5-5-5-5 (Increasing load)

Conditioning
10-9-8-7-6-5-4-3-2-1 reps of:
Ring Dips 
Toes-to-Bar

D - Overhead Band Pull Apart 3 x 30

Day 5
A - Snatch Balance 3x3 (65% of max snatch) 2x2 (80% of max snatch) 2x1 (~100% of max snatch)
B - Snatch (15 minutes to a heavy single) (No more than 3 Fails)
C- Clean and Jerk (15 minutes to a heavy single)

C1 - Weighted Chin Over Bar Hold 2 x 30 seconds (30% of Press) (30 seconds rest)
C2 - Handstand Push-up 2x4-6 (Work for max range of motion) (30 seconds rest)
C3 - Overhead Band Pull Apart 2x30 (1 minute rest)

D - 8-10 minute sled walk (~35% of best clean)







2.0 Barbell Focus Week 15


Email Bryce if you need conditioning workouts in advance.  

Week 15 (Barbell Focus)

Day 1
A - Back Squat 1x5 (50%) 1x3 (60%) 1x2 (70%) 1x1 (75%) 1x1 (80%) 1x1 (85%) 1xAMRAP (90%) (~2 minutes rest)

Conditioning - CrossFit Chicago Monday

C1 - DB or KB Step-Up 3x8-12/leg (20-25% of Back Squat/bell) (30-45 seconds rest)
C2 - Russian KB Swings 3 x 25 (2 pood) (1 minute rest)
C3 - Ab Wheel 3 x 8-12 


Day 2 
A1 - Bench Press 1x5 (50%) 1x3 (60%) 1x2 (70%) 1x1 (75%) 1x1 (80%) 1x1 (85%) 1xAMRAP (90%) (30-45 seconds rest)
A2 - Pull-up 1x5, 1x3, 1x2, 3x1, 1XAMRAP (2 min rest)

Conditioning - CrossFit Chicago Tuesday

C1 - Ring Dip 3 x 8-12 (30-45 seconds rest)
C2 - Reverse Grip BB Bent Over Row 3 x 12-15 (40% of Press)(30-45 seconds rest)
C3 - Band Pull Apart 3 x 30 (Black or Red) (1 minute Rest)

Day3
CrossFit Chicago Wednesday

Day 4
Deadlift 1x5 (50%) 1x3 (60%) 1x2 (70%) 1x1 (75%) 1x1 (80%) 1x1 (85%) 1xAMRAP (90%) (~2 minutes rest)

Conditioning
3 Rounds of CrossFit Chicago Friday

C1 - Front Squat 4x3-5 (70% of Back Squat) (45-60 seconds rest)
C2 - RDL 4x3-5 (65 of Back Squat) (45-60 seconds rest)

D - 8 minute recovery row


Day 5
Press - 1x5 (50%) 1x3 (60%) 1x2 (70%) 1x1 (75%) 1x1 (80%) 1x1 (85%) 1xAMRAP (90%) (~2 minutes rest)
Bent-Over Row - 1x5 (50%) 1x3 (60%) 1x2 (70%) 1x1 (75%) 1x1 (80%) 1x1 (85%) 1xAMRAP (90%) (~2 minutes rest)

Conditioning - CrossFit Chicago Saturday

C1 - Weighted Chin Over Bar Hold 3 x 30 seconds (30% of Press) (30 seconds rest)
C2 - Strict Handstand Push-up 3x4-6 (Work for max range of motion) (30 seconds rest)
C3 - Overhead Band Pull Apart 3x30 (1 minute rest)

Saturday, November 10, 2012

2.0 Oly Focus Week 14

We'll be shutting down shop on Saturday and Sunday to host our Level I at the box, so plan accordingly.

Week 14 (Olympic Focus)
Day 1
A -  Snatch 8 x 1 @ 80% - 100%  of 1RM (60-75 seconds rest) (try to stick with as close to EMOM as possible)

B - Clean 8 x 1 @ 80% - 100%  of 1RM (60-75 seconds rest) (try to stick with as close to EMOM as possible)

C - Split Jerk 8 x 1 @ 80 - 100% of 1RM (60-75 seconds rest) (try to stick with as close to EMOM as possible)

Cut Sets in Half Above if You're doing a Hero Workout

Recommended are the following:
DT, LumberJack 20, Jerry, Nutts, Abbate, Morrison, Santora, Hidalgo, Tumilson, Holleyman


Day 2
A1 - Back Squat 1x1 (70%) 1x1 (77.5%) 5x3+ (82.5%) (~1.5 - 2 minutes Rest)  (Final Set is an AMRAP)

A2 - Bench Press 1x1 (70%) 1x1 (77.5%) 5x3+ (82.5%) (~2 minutes Rest)  (Final Set is an AMRAP)

Conditioning 
CrossFit Chicago Tuesday

C1 - Back Extension 3 x 20-25 (Gray or Orange) (as little as possible)
C2 - GHD Sit-up 3 x 8-12
C3 - Pull-up 3 x 8-12 (Band if you can't do unbroken)



Day 3
A1 - Banded Hip Thrust 4x25 (Orange Band)
A2 - Chin Over Bar Hold 4x30 seconds (Unweighted)

Conditioning
CrossFit Chicago Wednesday

Day 4
A - Snatch Balance 2-2-2-2 (Work close to your 1RM Snatch) (1.5 - 2 min rest)

B - Snatch 1-1-1-1-1 (Working up to a 1RM) (1.5 - 2 min rest)

C - Clean and Jerk 1-1-1-1-1 (Work up to a 1RM) (1.5 - 2 min rest)

C1 - Chin-up 2 x 8-12 (Pull Fast 1 second hold at bottom position, 1 second hold at top position)
C2 - Handstand Hold 2 x 45 - 60 seconds
C3 - Single-Leg Squat on Box 2 x 4-6/leg (hold a 10-15# plate for balance)  http://www.youtube.com/watch?v=P9_Qos8gfCM&feature=plcp  (30-45 seconds rest)
C4 - Back Extension 2 x 25

Day 5
A1 - Press 1x1 (70%) 1x1 (77.5%) 5x3+ (82.5%) (~1 minute Rest)  (Final Set is an AMRAP)

A2 - Front Squat 7 x 2-4 (72.5% of 1RM Back Squat) (2 minutes rest)

Conditioning
CrossFit Chicago Friday Partner Workout 

or

Part One:
2 Rounds
10 Handstand Push-ups
10 Toes-To-Bar

Part Two:
2 Rounds
10 Pull-ups
10 Burpees

Part Three:
2 Rounds
10 Wall Balls (20/14)
10 Box Jumps (30/24)

As soon as you finish, part one, immediately go to part two.  No breaks in the workout until completion..

C - Overhead Band Pull Apart 3 x 30





2.0 Barbell Focus Week 14

We'll be shutting down shop on Saturday and Sunday to host the Level I Cert.  Plan accordingly.

Week 14 (Barbell Focus)

Day 1
A - Back Squat 1x1 (70%) 1x1 (77.5%) 5x3+ (82.5%) (~2 minutes Rest)  (Final Set is an AMRAP)

Choose One of the Following Hero Workouts:
DT, LumberJack 20, Jerry, Nutts, Abbate, Morrison, Santora, Hidalgo, Tumilson, Holleyman

C - Sled Walk - 8 Minutes or 8 minute recovery Row

Day 2
A1 - Bench Press 1x1 (70%) 1x1 (77.5%) 5x3+ (82.5%) (~1 minute Rest)  (Final Set is an AMRAP)

A2 - Pull-up  2x2, 5x3+ (~2 minutes Rest)  (Final Set is an AMRAP) (add weight as needed)

Conditioning
3 Rounds of:
10 CTB Pull-ups
10 Push Press (75% of Press)
10 Burpees

C1 - Close Grip BB Floor Press 3 x 8-12 (60% of Bench Press)  (Grip should be index finger just inside of knurling, rest 1 count on floor)  (30-45 seconds rest)
C2 - Ring Row 3 x 8-12 (Keep neck relaxed, body should be in rigid position replicate bench press position for finish) (30-45 seconds rest)
C3 - Band Pull Apart 3 x 30 (Black or Red) (1 minute rest)

Day 3
A1 - Banded Hip Thrust 4x25 (Orange Band)
A2 - Chin Over Bar Hold 4x30 seconds (Unweighted)

Conditioning
CrossFit Chicago Wednesday Workout


Day 4
A - Deadlift  1x1 (70%) 1x1 (77.5%) 5x3+ (82.5%) (~2 minutes Rest)  (Final Set is an AMRAP)

CrossFit Chicago Friday Workout (email Bryce if you need it early)

C1 - Single-Leg Squat on Box 4 x 4-6/leg (hold a 10-15# plate for balance, add vest if too easy)  http://www.youtube.com/watch?v=P9_Qos8gfCM&feature=plcp  (30-45 seconds rest)
C2 - Superman Hold 4 x 30 seconds http://www.youtube.com/watch?v=R4cbB38p_q8 (1 minute rest)

D1 - 8 minute Sled Walk (~25% of Deadlift) (Carry sled outside, don't drag in hallway or through rubber matting)

Day 5
A1 - Press 1x1 (70%) 1x1 (77.5%) 5x3+ (82.5%) (~1 minute Rest)  (Final Set is an AMRAP)

A2 - Bent Over Row 1x1 (70%) 1x1 (77.5%) 5x3+ (82.5%) (~2 minutes Rest)  (Final Set is an AMRAP)

CFC Friday Team Workout 

or

Part One:
2 Rounds
10 Handstand Push-ups
10 Toes-To-Bar

Part Two:
2 Rounds
10 Pull-ups
10 Burpees

Part Three:
2 Rounds
10 Wall Balls (20/14)
10 Box Jumps (30/24)

As soon as you finish part one, immediately go to part two.  No breaks in the workout until completion.

C1 - Banded Chin-up 3 x 12-15 (Pull Fast 1 second hold at bottom position, 1 second hold at top position)
C2 - Handstand Hold 3 x 45 - 60 seconds
C3 - Overhead Band Pull Apart 3 x 30 (Black or Red) 

Saturday, November 3, 2012

2.0 Oly Focus Week 13


Week 13 (Olympic Focus)

Day 1
A - 2 Position Snatch 1-1-1-1-1-1-1 (Pos 1 - From the Floor, Pos 2- Above the knee) (60-90 seconds rest) (Make sure you reset for 2nd position)

B - 2 Position Clean 1-1-1-1-1-1-1 (Pos 1 - From the Floor, Pos 2- Above the knee) (60-90 seconds rest) (Make sure you reset for 2nd position)

C - Split Jerk 2-2-2-2-2 (60-90 seconds rest)

D1 - Dumbell or Kettlebell Back Step Lunge 2 x 8 - 12 (15-20% of Back Squat/bell) (30 seconds rest)
D2 - DB Bent Over Row 2 x 8-12 (20-25%/Arm of 1RM Bench Press) (30 seconds rest)
D3 - Romanian Deadlift 2 x 8 - 12 (55% of 1RM Deadlift) (30 seconds rest)
D4 - DB High Incline Press 2 x 8-12 (20-25%/Arm of 1RM Bench Press) (45 seconds rest)

Day 2
A1 - Back Squat 7 x 3 (75%) (Final Set is AMRAP, leave one in the tank) (90 seconds rest)
A2 - Bench Press 7 x 3 (75%) (Final Set is AMRAP, leave one in the tank) (2 minutes rest)

Conditioning
CrossFit Chicago

C1 - Banded Back Extension 3 x 25 (Gray or Orange) (as little rest as possible)
C2 - Hollow Hold 3 x 30 seconds (as little rest as possible)



Day 3
A1 - 4 x 30 second Glute Bridge (Add weight as needed)  http://www.youtube.com/watch?v=isW3hssjj4o  (rest 30 seconds)
A2 - 4 x 30 second KB Batwing Hold (1.5/1) http://www.youtube.com/watch?v=1K1L72HeeKI (rest 30 seconds)

Conditioning
4 Rounds of:
500M Row
15 Ball Slams (50/30)
20 Sit-ups

Day 4
A - Snatch Balance 3-3-2-2-1-1 (Working up in weight, speed under bar) (60-90 seconds rest)

B - Snatch 1RM (20 minutes, 5 Fail Max)

C - Clean and Jerk 1RM (20 minutes, 5 Fail Max)

D1 -  Overhead Squat 2 x 4-6 (65% of 1RM Back Squat) (30-45 seconds rest)
D2 -  Good Morning 2 x 4-6 (65% of 1RM Back Squat) (30-45 seconds rest)

E1 - 8-10 Minute Sled Walk (~32.5% of best clean)

Day 5
A1 - Press 7 x 3 (75%) (Final Set is AMRAP, leave one in the tank) (90 seconds rest)
A2 - Front Squat 7 x 2-4 (70% of 1RM Back Squat)) (2 minutes rest)

Conditioning
CrossFit Chicago Conditioning

D - Overhead Band Pull Apart 3 x 30






2.0 Barbell Focus Week 13


Week 13 (Barbell Focus)

Day 1
A1 - Back Squat 7 x 3 (75%) (Final Set is AMRAP, leave one in the tank) (2 minutes rest)

Conditioning
CrossFit Chicago

D1 - Back Extension 3 x 25 (as little rest as possible)
D2 - Hollow Hold 3 x 30 seconds (as little rest as possible)

Day 2
A1 - Bench Press 7 x 3 (75%) (Final Set is AMRAP, leave one in the tank) (30-45 seconds rest)
A2 - Pull-Up 7 x 3 (Final Set is AMRAP, add weight as needed) (2 minutes rest)

Conditioning
CrossFit Chicago

C1 - DB High Incline Press 3 x 8-12 (20-25%/Arm of 1RM Bench Press) (30 seconds rest)
C2 - DB Bent Over Row 3 x 8-12 (20-25%/Arm of 1RM Bench Press) (30 seconds rest)
C3 - Band Pull Aparts 3 x 30 (Black or Red) (1 minute rest)

Day 3
A1 - 4 x 30 second Glute Bridge (Add weight as needed)  http://www.youtube.com/watch?v=isW3hssjj4o  (rest 30 seconds)
A2 - 4 x 30 second KB Batwing Hold (1.5/1) http://www.youtube.com/watch?v=1K1L72HeeKI (rest 30 seconds)

Conditioning
4 Rounds of:
500M Row
15 Ball Slams (50/30)
20 Sit-ups

Day 4
A - Deadlift 7 x 3 (75%) (Final Set is AMRAP, leave one in the tank) (2 minutes rest)

B - Front Squat 4 x 2-3 (65% of 1RM Back Squat) (60-75 seconds rest)

Conditioning
4 rounds of:
15 Russian Kettlebell Swings (Heavy)
30 Double-Unders
400M Run

D1 - 8 minute Recovery Row

Day 5
A1 - Press 7 x 3 (75%) (Final Set is AMRAP, leave one in the tank) (30-45 seconds rest)
A2 - Bent Over Row 7 x 3 (75%) (Final Set is AMRAP, leave one in the tank) (2 minutes rest)

Conditioning 
5 rounds of:
5 Burpees
10 Pull-ups
5 DB Single-Arm Snatches (1/3 of your bodyweight)

C1 - Banded Chin-up 3 x 12-15 (Pull Fast 1 second hold at bottom position, 1 second hold at top position)
C2 - Close Grip Low Incline Press 3 x 12-15 (45% of 1RM Bench Press)
C3 - Overhead Band Pull Apart 3 x 30 (Black or Red)