May
17

"Still Not a Player"

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Context: Practice

Skill Practice Warm Up: Hollow Rocks. 30 seconds on, 30 seconds off for 5 minutes.

Metabolic Conditioning: “Still Not a Player

For time. Performance/Athletic*: 5 rounds, Health: 4 rounds

Bar Muscle-up (Health: 6 jumping chest-to-bar pull-ups + 6 toes to bar / Athletic: 4, Performance: 4/6)

30′ single arm Overhead dumbbell lunge (Health: 15#/20#, Athletic: 20#/30#, Performance: 30#/45#)

16 Russian Kettlebell Swings (Health: 26#/35#, Athletic: 35#/53#, Performance: 53#/70#)

16 Butterfly sit-ups

16 Box jumps (Health: 8″/12″, Athletic: 12″/20″, Performance: 20″/24”)

1 min rest

Scaling Guide: 17 – 23 min, about 4 min per round including rest.

May
16

"Drop the clutch"

030_emerald_may_wall balls

Context:  Competition

Skill Practice Warm Up: Spend 8 minutes working up to your max weighted pistol x 3 (or progression)

Strength: 3-2-2-2-1-1-1-1 split jerk or push jerk (adjust weight with each set)

Metabolic Conditioning: “Drop the clutch”

In 6 minutes

1 jerk (Health: 45#/65#, Athletic: 65#/95#, Performance: 95#/135#)

1 (20′) shuttle run out and back, no line touch

2 jerks

2 round trip shuttle

3 jerks

3 round trip shuttle

etc

Scaling Guide: 30 – 100 reps. Scale up: 105#/155#

Optional ‘Cash Out’: 10 burpees, 10 toes to bar, 4 minutes

May
15

"CrossFit Games Open 11.4"

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Context: Practice

Strength: 7×1 Power Snatch – 10 of 14 (7 sets of 1 rep, same weight across, approximately 90 – 100% of max power snatch)

Super Set: 7×3 Half Kneeling Single Arm DB Shoulder Press (7 sets of 3 reps, “across,” scale to the same challenge).

Metabolic Conditioning: “CrossFit Games Open 11.4”

10 minute AMRAP (as many rounds as possible)

60 Burpee (Bar Facing)

30 Overhead Squats (Health: 45#/65#, Athletic:65#/90#, Performance: 90#/120#)

10 Muscle-Ups (Health: 2 pull ups -or progression-, 2 ring push ups, 10 rounds, Athletic: 6 MU, Performance: 10 MU)

Scaling Guide: 0.95  – 1.3 rounds (or about 95 – 130 total reps). Scale Up: Use the ’round number’ on the plates: 95/135 bar.

Optional ‘Cash Out’: 200m run, 4 rounds of cindy, 200m run

May
13

"Sheena is a Punk Rocker"

004_emerald_may_stretch it out

Context:  Competition

Skill Practice Warm Up: Spend 8 minutes working on handstand, handstand walking, and kipping handstand push up drills.

Strength: 3-3-3-3-3 deadlift (5 sets of 3 reps, increase weight with each set)

Super Set: 3-3-3-3-3 strict weighed pull up (or progression)

Metabolic Conditioning: “Sheena is a Punk Rocker”

9 minute AMRAP (as many rounds as possible)

6 supine ring rows

100m bumper plate farmer carry (Health: 10#/15#, Athletic: 15#/25#, Performance: 25#/45#)

15 Russian kettlebell swing (Health: 26#/35#, Athletic: 35#/53#, Performance: 53#/70#)

Scaling Guide: 3 – 5 rounds, about 2:15 per round.

Team Option (no lifting portion): With a partner, spend 10 minutes working up to a challenging deadlift for 3 reps. Then in 20 minutes, one person working at a time, 12 ring rows, 200m farmer carry (both run together, share one pair of plates), 30 Russian kb swings, 600m row.

Optional ‘Cash Out’: 10 burpees, 15 wall ball, 4 minutes.

May
12

"Backhoe"

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Context: Practice

Skill Practice Warm Up: Spend 8 minutes working up to a challenging (80-90%) hang squat snatch plus overhead squat. Or perform 3 reps of the complex on the minute for 6 minutes at 50-60%.

Strength: 6×3 Power Snatch (6 sets of 6 reps, same weight across, approximately 80 – 90% of max power snatch)

Super Set: 6×5 Half Kneeling Single Arm DB Shoulder Press (6 sets of 5 reps, “across,” scale to the same challenge).

Metabolic Conditioning: “Backhoe“

5 rounds for time.

8 dumbbell hang power cleans (Health: 15#/20#, Athletic: 20#/30#, Performance: 30#/45#)

8 dumbbell push press (same)

8 round trips of 20′ forward, 20′ backward running

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 6 – 10 min, about 2 min per round. Scale Up: 35%/53# kb

Optional ‘Cash Out’: 60s plank, 30 cal row, 3 rounds

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