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Friday

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R2R Fitness (Metropolis), R2R Fitness (Paducah) – CrossFit

Back Squat (Pause Back Squat (Heavy 3))

Back Squat (2×8 @70%)

Metcon (AMRAP – Reps)

8 Minutes to complete…

3 Rounds of DT

with the time remaining AMRAP

10 Bar Facing Burpees

20 DU’s (x2 SU)

*Only score the Burpees and DU’s.
DT:

12 Deadlifts (155/105)

9 Hang Power Cleans

6 Push Jerks

Metcon (Time)

For Time:

30 Cal Row

30 Hang Power Cleans (135/95)

30 Lateral Bar Burpees

*7 Minute Time Cap

Jan. 19th

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R2R Fitness (West Paducah) – CrossFit

Metcon (Time)

60-40-20

21-15-9

Double Unders

Thrusters 95/65

Directly Into:

15-12-9

Burpee Box Jumps 24/20

Hang Squat Clean 95/65

Directly Into:

9-6-3

Barbell Facing Burpees

Overhead Squats 95/65

*15 Minute Cut-off

**Rest 5 Minutes, then take 5 Minutes to find your 1RM Hang Squat Clean

21 Day Folks:

21-15-9

Single Unders

Thrusters (Light Weight)

Directly into:

15-12-9

Barbell Facing Burpees

Hang Power Cleans (Light Weight)

*12 Minute Cut-off

Rest 7 Minutes, then working on a slightly heavier Hang Power Clean for 5 Minutes.

Hang Clean (1-1-1-1)

Thursday

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R2R Fitness (Metropolis), R2R Fitness (Paducah) – CrossFit

Muscle-ups (7 Minute EMOM of MU)

Try to maintain the reps you do for the first set. Today is all about improving!

Scaling (Highly suggest watching these videos):

Option 1: https://www.youtube.com/watch?v=SqWNEmK9oek

Option 2: https://www.youtube.com/watch?v=wxzOrYbSf5k

Metcon (Time)

“You Go I Go”

6 Rounds (3 Rounds Each)

15-12-9

Cal Row

Burpee Over Rower

*Partner 1 will do all 15-12-9 of each movment, then partner 2 will go. The goal is to go FAST and have 1:1 work/rest ratio. A fast round would be around 3 minutes or so. The time you will enter is when Partner 2 completes the last burpee on the 3rd round.

*Scale the volume to 12-9-6 if need be.

Jan 18th

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R2R Fitness (West Paducah) – CrossFit

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP:

10 Dumbbell Power Cleans 50/35 (Open Standards)

3 Bar Muscle-ups (Or hardest pulling motion)

21 Day Folks”

10 Light Dumbbell Power Cleans

6 Ring Rows

*If we run out of DB’s, or don’t have the weight you want, then the barbell will suffice. 115/75 respectively.

Metcon (Time)

Rest 5 Minutes, then complete the following:

1. Row 250 Meters

Rest 5 Minutes

2. Row 500 Meters

Rest 5 Minutes

3. Row 750 Meters

*These should be absolute max efforts. The rest time is ideal, but not required if there is a lot of people in class. We will have to rotate people through the best we can. Your overall score is your total time for all three rows, so be sure to keep up with each round.

Jan 17th

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R2R Fitness (West Paducah) – CrossFit

Front Squat (10-8-6-6-6-6)

Set 1: 50%

Set 2: 60%

Set 3: 65%

Set 4: 70%

Set 5: 75%

Set 6: 80%

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

1 Deadlift 405/285

10 Toes 2 Bar

15 Bar Facing Burpees

*21 Day Folks:

12 Minute AMRAP

1 Deadlift (Light Weight)

5 Leg Levers

10 Burpees

Open Wednesday

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R2R Fitness (Metropolis), R2R Fitness (Paducah) – CrossFit

Hang Snatch (2 Rep (Drop Reset))

10 Minute EMOM

CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.

CrossFit Games Open 17.3 Scaled (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 jumping chin-over-bar pull-ups

6 squat snatches (45# / 35#)

Then, 3 rounds of:

7 jumping chin-over-bar pull-ups

5 squat snatches (75# / 55#)

*Prior to 12:00, complete 3 rounds of:

8 jumping chin-over-bar pull-ups

4 squat snatches (95# /65#)

*Prior to 16:00, complete 3 rounds of:

9 jumping chin-over-bar pull-ups

3 squat snatches (115# / 75#)

*Prior to 20:00, complete 3 rounds of:

10 jumping chin-over-bar pull-ups

2 squat snatches (135# / 95#)

Prior to 24:00, complete 3 rounds of:

11 jumping chin-over-bar pull-ups

1 squat snatch (155# / 105#)

*If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted

Strategy – (feat. Coach Tommy)

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As I continue this crazy, Crossfit journey that we’re all on together, I’ve come to the realization that I’m (most likely) never going to be as fit as Mat Fraser. Nor will I have his ability to grind through a workout and endure as much pain as he has trained himself to block out. One thing we can all do as well as Fraser, and the other athletes you see at the games, is break down and plan our workouts to best maximize our strengths and minimize our weaknesses. Nobody knows our bodies and abilities better than us. You have the ability to plan and execute your best version of any workout.

I became a fan of really thinking about and breaking down these workouts during the 2016 Open. Open workout 16.3 was the first realization that I needed to change up my approach. I went in with no plan other than just to go hard because that 4 minute time cap was going to come quick. My goal was to get one squat clean at 185, which at that time would’ve been a PR. So I knew I needed to make it through the first 4-minute round and another round of toes-to-bar and dubs to get to the 185 squat cleans. I smoked the first 25 toes-to-bar, the first time I had attempted to do that many that quick. I confidently moved on to the 50 dubs. One, two, trip. Three, four, five, trip. I remember at that point thinking, “What have I done?” My lower abs and core were so blown up that I couldn’t do hardly any dubs. I struggled to make it through the first round, and needless to say, I didn’t make to the 185 squat clean. I did a retry 2 days later. Luckily for me, I talked to Dennis McClain who suggested doing singles the whole time on toes-to-bar. I thought he was crazy, until I practiced them. I found out they didn’t destroy my core near as bad, which helped my dubs immensely. I finally got that 185 squat clean, not because I worked harder, but because I worked smarter and to the best of my abilities at the time.

There’s no magic here. We know many of the things we’ll face in the Open this year: 95/65 thrusters, double-unders, muscle-ups (bar or ring), chest-to-bar, toes-to-bar, some version of a snatch, some version of a clean, rowing for calories, handstand pushups with a taped foot mark, wall balls, and bar-facing burpees. Practice these things, know how many you can do unbroken and/or how many you can string together and still keep your heart rate steady and keep your breath while being able to sustain another movement right after with minimal rest. There’s nothing I hate worse during a workout than losing my breath. Thrusters will do it every time unless I pace correctly, making myself pause at the top and breathe.

I’m going to leave you with a few hints/tips that I’ve come to use to improve my workouts. These work for me, they may or may not work for you. Find what works for you. We have almost 2 months to figure things out, start planning now.

  • Practice thrusters at 115/75. Practice some concentrating on breathing at the top of every rep, practice some just going as fast as possible with minimal concentration on breathing. There is a time and place for both.
  • Never stop on burpees, never stop on a run; just keep moving
  • Row 55 calories. Pay attention to your calories/hour while you’re doing this. Practice sustaining the whole row at a predetermined level. Once your comfortable at one level, move up to a higher number.
  • Always figure how many reps per minute a workout will take to complete if there is a time cap. If you want to get really crazy, further break this down into how many seconds per rep you have. Then, figure out if this is feasible for you to complete at the given weights. If not, scale the weight or scale the reps, whichever you feel is most beneficial to you that day.
  • Start practicing muscle-ups now, even if you think you’re not close to one.
  • Find out how many wall balls you can do unbroken at 20/14. Try to improve on this every couple of weeks.

Jan 16th

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R2R Fitness (West Paducah) – CrossFit

Handstand Push-ups (Every 90 Seconds for 9 mins (6 Rounds) )

Every 90 Seconds, perform the following:

12 AB Mat Sit-ups

15 Hand Stand Push-ups

21 Day Folks:

8 AB Mat Sit-ups

10 Push-ups

Metcon (4 Rounds for reps)

Starting a new round every 3 minutes for 4 rounds:

15 Chest 2 Bar Pull-ups

20 Alternating Dumbbell Snatches 50/35

25 Wall Balls 20/14

*if you finish all the work before the 3 minutes is up, then you get to rest for the remainder of the time. Adjust your numbers accordingly. Your score if your total number of reps completed. Put your fastest and slowest rounds in the comment section.

21 Day Folks:

5 Ring Rows

10 Dumbbell Snatches (Light Weight)

15 Wall Balls (Light Weight)

Tuesday

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R2R Fitness (Metropolis), R2R Fitness (Paducah) – CrossFit

Front Squat (5×5 @75%)

Load the bar to 75% of the heavy one-rep max front squat from Week 7.

Metcon (AMRAP – Reps)

2 Rounds:

AMRAP :30 Seconds – Power Clean (155/105 Rx+) (115/75 Rx)

AMRAP :30 Seconds – Push Jerk (155/105 Rx+) (115/75 Rx)

Rest 1:00

AMRAP :45 Seconds – Power Clean (185/125 Rx+) (135/95 Rx)

AMRAP :45 Seconds – Push Jerk (185/125 Rx+) (135/95 Rx)

Rest 1:30

AMRAP 1:00 – Power Clean

(205/135 Rx+) (155/105 Rx)

AMRAP 1:00 – Push Jerk

(205/135 Rx+) (155/105 Rx)

Rest 2:00

Metcon (Time)

Accessory:

50 T2B for Time

*Do it in the least amount of sets as possible.