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Open starts in a couple of weeks.

Open starts in a couple of weeks.
2016 CrossFit Games Open starts at the end of the month. It is a 5 week world wide online fitness competition. I predict about half a million people participate this year. It's a great way to compete and work hard. Top athletes and teams move on to Super Regionals which is the last qualifying step in the process of making it to the CrossFit Games. Pretty fun process, I've done it since 2010. Here's the week's worth of training despite being in a Firefighter class for 20 hours and studying for my National EMT test which is coming up next week. Life is busy! I miss elk hunting. Monday 2.1.16 1. Snatch A. 3×1 Squat Snatch at 85% | #185 no missed B. 3×1 Snatch Pull at 115% | #245 C. 3×1 Snatch Grip Jerk + Pause OHS | #255 2. Conditioning 5 minutes of max reps of Burpee Box Jump Overs, 24/20 | 70 5 minute rest 4 minutes of max reps of 10m Shuttle | 64 4 minute rest 3 minutes of max reps of Power Clean, 155/105 | 37 3 minute rest 2 minutes of max reps of Wall Balls, 20/14 | 55 2 minute rest 1 minutes of max reps of Max unbroken C2B Pull-Ups | 40 3. Strength/Conditioning* EMOMx6: Odd: 10 unbroken Bar Muscle ups | did it all unbroken Even: 10 Back Squats as heavy as possible from a rack #255 | Horrible! 4. Strength/Conditioning* EMOMx6: Odd: 7 Ring Muscle ups Even: 7 unbroken Hang Squat Cleans as heavy as possible | #155,175,195 5. Strength/Conditioning* EMOMx6: Odd: 15 unbroken TTB Even: 5 unbroken Dead Lifts as heavy as possible | #315 no belt and blew up the posterior chain Tuesday 2.2.16 1. Conditioning* 21-18-15-12-9 reps for time of: Row for calories Thrusters, 95/65 8:45 and it sucked! 2. Gymnastics Conditioning 10 RFT: 3 Muscle ups 6 Alt. Pistols (3/side) 6:03 with less than 5 minutes rest from the first piece. 3. Team Conditioning 5RFT: 1 min Assault Bike calories with partner 1 min Alternating Double Unders 1 min Double KB #53 each arm Russian Swings alternating sets with partner Wednesday 2.3.16 1. Strength Build to a heavy OHS single | #255 2. Barbell Complex Build to a heavy complex of: 1 Power Snatch + 1 Squat Snatch + 1 OHS | #195 3. Barbell Conditioning 3 rounds of: AMRAP 2: 1 Power Snatch, 185 2 OHS, 205/145 3 Power Cleans, 205/145 4 Front Squats, 205/145 5 Bar Facing Burpees 1 minute rest between rounds 1 round, 1 round, 1 + 2 reps | NOT MY JAM! 4. Conditioning 30 Strict HSPU 21 D-Ball Shoulders, 100/80 20 Kipping Deficit HSPU, 7/4″ 15 D-Ball Shoulders, 100/80 10 Strict Deficit HSPU, 7/4″ 9 D-Ball Shoulders, 100/80 10:15 5. Conditioning 5 RFT: 21 Cal Row 15 Cal Bike 9 Cal Ski Erg 16:33 Thursday 2.4.16 Rest Day Thank God Friday 2.5.16 1. Clean Every :30 for 6 minutes complete 1 Clean – you choose the weight. Did #235 Squat Cleans for all 12 sets 2. Squat 3×10 Back Squat | #255,275,280 3. Conditioning AMRAP 15: 5 Power Cleans (155/105) 10 Box Jumps, 24/20″ 15 Wallballs, 20/14 8 Rounds + 25 reps and I suck. 4. Rowing 20 rounds of: 200m Row, :30 rest Fastest Split = 0:37 Slowest Split = 0:43 Saturday 2.6.16 AM Session: I worked out with my Firefighter Class, we flipped tires and did stairs with a #20 Weight Vest on for 45 minutes, felt pretty easy. Lunch Session: 1. Snatch Grip Deadlift Deficit 5x3 | #185x3, #215x2 2. Pendelay Rows | #95x10, #115x8, #145x8, #165x5, #165x5 3. Snatch Grip Press Complex: Push Press + Push Jerk + Split Jerk | #185,205,215,225 4. Good Mornings 3x5 #95 5. Strict Toes To Bar 3x10

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