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The Open is Over

13
Apr

The Open is Over

The start of the 2014/15 CTOWN CrossFit Spring/Summer Off-season Program began Monday, April 7, 2014 with some evaluations. Here is Testing Week plus Week One all in one post…

W0D1
1. 1-mile Run
– Post time.

2. “CrossFit Total”
Squat 1RM
Press 1RM
Deadlift 1RM
– Post load for each lift and total weight lifted.
(No more than 3 attempts on 1RMs)

W0D2
1. 2-min AMRAP of Double-unders
– Post total sets and reps.
– Rest 2-min

2. 2-min AMRAP of Kipping Pull-ups (no butterfly)
– Post total sets and reps.
-Rest 2-min

3. 2-min AMRAP of Push-ups
– Post total sets and reps.

4. With a 18-min running clock:
a. 8-min to establish 1RM Power Clean
– Post 1RM
– 2-min Rest
b. 8-min AMRAP of Power Clean 85% of today’s 1RM
– Post reps.

W0D3
1. 2×500-meter Row
– Record fastest time.

2. 2×400-meter Run
– Record fastest time.

3. 12-min to establish 1RM Front Squat
– Post 1RM
– Rest 2-min

4. 15-10-5 for time.
Front Squat using 70% of today’s 1RM
Burpee Lateral Jump over bar
Deadlifts using same barbell
– Post load and time
(8-min time cap)

W0D4
1. 12-min to establish 5RM Thruster
– Post 5RM

2. With a running clock:
a. 90-sec ME Thrusters using 85% of today’s 5RM
– Post load and reps
– Rest 90-sec
b. 90-sec ME Box Jumps 24/20
– Post height and reps
– Rest 90-sec
c. 90-sec ME Burpees
– Post reps

3. For time.
75 Double-unders
50 Wall Balls 20/14
40 TTB
30 Med Ball Clean 20/14
20 CTB Pull-ups
10 HSPU
75 Double-unders
– Post time.
(17-min time cap)

W0D5
1. “Olympic Total”
Snatch 1RM
Clean & Jerk 1RM
– Post 1RM
(No more than 3 attempts per 1RM)

2. 2000-meter Row

W0D6
1. “Filthy Fifty”
For time.
50 Box jump 24/20
50 Jumping pull-ups
50 Kettlebell swings 35/20
50 Walking Lunge
50 KTE
50 Push press 45/35
50 Back extensions (Supermans)
50 Wall Balls 20/14
50 Burpees
50 Double-unders
– Post time.

W0D7
1. 12-min AMRAP of:
15 Squats
10 CTB Pull-ups
5 Burpee Lateral Box Jumps 24/20
– Post total rounds and reps

2. 800-meter Run

3. EMOTM for 5-min:
10 TTB
20-sec (or time remaining) Plank Hold

W1D8
Warm-up
1. “27 Squats”

Then, 2 rounds of:
Run 400-meters
30 seconds per movement/leg of: Couch Stretch + In-step Stretch + Pigeon
10 Slow Squats
10 (ea. side) Front Lunge + Reverse Lunge + Side Lunge

– re-test “27 Squats”

Barbell
2a. Back Squat 3×10-12 increase
2b. RDL 3×6-8 increase

Conditioning
4. 10-min AMRAP of:
20 KBS 70/55
15 Sit-ups
10 Burpees
5 Strict Pull-ups

W1D9
Warm-up
1. Row 500-meters
10-15 each of:
Wrist Circles
Elbow Circles
Arm Circle
Bow and Bend
Torso Rotations
Straight-leg Swings
Side-leg swings
Lying Iron Cross
Scorpions
Squat Ankle + Knee Circle
2. Burgener Clean Warm-up
Barbell
3. Hang Squat Clean 4×3-5 increase
4. Push Press 3×10-12 increase

Conditioning
5. 21-15-9 for time:
Box Jumps 24/20
Thrusters 95/65

W2D10
Warm-up
1. 3 rounds of:
30 seconds each of Couch + In-step + Pigeon
30 seconds Russian Baby Maker
10 Straight-leg Deadlifts 75/55
10 Burpees
10 KTE

Barbell
2. Deadlift 3×6-8 increase

Conditioning
3. 5 rounds for time:
Run 400-meters
15 TTB
15 Ball Slams 30/20

Mobility
4. Spend 8-10 minutes:
Barbell Mash legs
Foam Roll back

W2D11
Warm-up
1. 3 rounds of:
10 Lunge Steps with Twist
10 Knees to Chest
25 Jumping Jacks
10 High Kicks
10 Jumping Lunges
25 Double-unders
10 Push-ups
10 Sit-ups

Barbell
2. Back Squat 3×6-8 increase

Conditioning
3. 40-30-20-10 for time.
Wall Balls 20/14
2x Double-unders

W2D12
Warm-up
1. Row 500-meters
10-15 each of:
Wrist Circles
Elbow Circles
Arm Circle
Bow and Bend
Torso Rotations
Straight-leg Swings
Side-leg swings
Lying Iron Cross
Scorpions
Squat Ankle + Knee Circle
2. Burgener Snatch Warm-up

Barbell
2. Squat Snatch 6×2
3. Snatch-grip Push Press 4×3-5

Conditioning
4. 3 rounds for time:
7 OHS 155/105
Row 300-meters

W2D13
Warm-up
1. Two rounds of:
Row 250-meters
10 Burpees
15 KTE
20 Jumping Jacks
Run 400-meters

Conditioning
2. “Angie”
For time.
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

W2D14
Mobility
1. Spend 10-15 minutes:
Thoracic Spine with LAX Ball
Ankle
10-15 each Straight Leg Swings
10 each Split Leg Squats using a box
5-10 Wall Slides
10 Supermans

Midline
2. Complete as a circuit of:
Front Plank 3×20-30 seconds
L Side Plank 3×20-30 seconds
Hanging L Holds 3×20-30 seconds
R Side Plank 3×20-30 seconds
Supermans 3×15-20 reps

Conditioning
3. 2 rounds for time.
Run 800-meters
60 KBS 55/35
Run 400-meters
20 L Pull-ups