Warm-up

Complete 3 rds of the following

• 20 – double unders or 2x singles
• 10 – overhead walking lunges – Hold a broomstick or PVC pipe overhead
• 10  – bird dogs (slow and controlled)

Mobility

• Samson stretch (90 seconds each leg)
• 10 – (5 each side) Iron Cross – Watch Video – Go SLOW – Much slower than this athlete in the video
• 10 – (5 each side) Scorpions – Watch video – Go SLOW – Much slower than this athlete in the video

Workout

AMRAP – 10 – Completes as many rounds as possible for time.

•  10 Dumbbell Front Squats (20/25# Women / 30/35# men) – Hold dumbbell on shoulders, elbows forward – Squat crease of hips below knee (GET LOW) — Watch Video for good form
•  10 Suitcase deadlift with same dumbbells – Watch video for proper form
•  20 Double unders or 2x singles

Note dumbbell weights, use the same dumbbells for the front squats and deadlifts.

EDFM will be doing the 2015 CrossFit Games Open together.   For the first time the CrossFit games will be announcing scaled workouts which will make the competition more accessible to many others who train in this sport for health and fitness but want to participate in the fun and commerdary of the CrossFit Games.

What is the CrossFit Open: (Click this link to review from the official CrossFit.Com Games site)

The 2015 Open begins on Thursday, Feb. 26. That evening, tune into the live Open announcement show streamed to Games.CrossFit.com. Director of the Games Dave Castro will announce Open Workout 15.1 and moments later top Games athletes will complete that workout going head to head.

Athletes will submit their scores throughout the weekend. The hard deadline for score submissions is 5 p.m. PT on Monday, March 2. Don’t be late!

15.1: Feb. 26 -March 2
15.2: March 5-9
15.3: March 12-16
15.4: March 19-23
15.5: March 26-30

A scaled option of the Open workout will be released each week of the Open. With reduced loading or less challenging movements, the scaled option will be designed to make the Open even more accessible.

Visit Games.CrossFit.Com to review the rules and decide if you want to register to have your times, and scores recorded.

http://games.crossfit.com/about-the-games/the-open

Warm up

Row 500m 

Complete 3 rds of the following

• 3 Man makers
• 6 body rows
• 9 box jumps or step ups

Skills

Muscle Up Transitions

Strength

Squat Clean 3-3-3

Workout

Elizabeth  (Modified – Ring dips for box dips)

21-15-9

•  Cleans
•  Dips

Warm-Up 

complete 3 rds of the following:

• 10 Walking lunges
• 10 push-ups (use wall/stairs) – try a more challenging push -up position (no knee push-ups)
• 30 flutter kicks

Mobility

Grab your lacrosse ball – Watch this video first

• posterior shoulder smash – Good for any shoulder pain or to help prevent such pain
• Complete 2 mins on each side

WORKOUT 

AMRAP – 10

• 15 Kettlebell or Dumbbell swings (35# women / 45# men) – Scale the weight as necessary
• 10 Air Squats (get the hips below the crease of the knee – Use a target if necessary – GET LOW)

Note rounds and partial reps completed & weight of the kettle bells

Warm-up

Complete 50 double unders or 100 singles

Then complete 3 rds of the following

• 10 burpees
• 10 walking lunges
• 10 side leg raises
• 45 sec samson stretch each side ‘

Strength  – Bent over dumbbell row

Increase weight after each set (maintain good form)

Heavy 3 – 3 – 3 – 3 – 3 (note the heaviest weight)

WOD

AMRAP – 12 (12 minutes as many rds as possible)

• 15 double unders or 30 singles
• 10 Goblet squat (45# men / 25# women) – Scale weight as needed (scale to air squats if necessary)
• 10 sit-ups

Note rds + partial reps completed + weight for goblet squats.

Warm Up

Row 500 meters

Complete 3 rounds of the following:

• 10 Wallballs
• 10 body rows
• 10 good morning
• 30-45 sec samson stretch

Strength

Deadlift

3 – 3 – 3 – 3 – 3

Work up to a heavy 3

Skill

Hand-stand push-up mods (standing, box, seated DB Press)

Hand release push-up

WOD

“Diane ”

21-15-9

• Deadlift (225/135)  – Scale guidance 50-60% of your 1RM use your heavy 3 as guidance
• Handstand Push-up

Warm Up

500m Row

complete 2 rds of 10 reps of the following

• Wall ball
• Pull-ups or body rows
• Hollow bock rocks
• superman arch
• Bird dogs

Play 

• Ring Push-ups
• Ring play from push-up position

Skill 

• Snatch Balance
• Thruster

Workout 

“Rahoi”

Complete as many rounds as possible in 12 minutes of: (Scale weight for thrusters as needed & box height)
12 reps – Box Jump,  24 inch
6 reps Thruster, 95 pound
6 Bar-facing burpees

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

Workout Demo – by Jenn Jones 

Warm-up 

3 rounds for quality

•  15 jumping jacks
•  10 bent over rows (DB or Barbell)
•  10 Sit-ups
•  10 inch worms
•  30 second samson stretch

WORKOUT

AMRAP-10

12 – Strict Standing Dumbbell Press (no dip)  (ladies 15#-20# / men 25-35#) – scale weight as needed

9   – sit-ups

6    – burpees

Warm-up

• 50 Double Unders

followed by 2 rounds for quality

10-15 reps of the following

• push-ups
• sit-ups
• bent over row (with DB or barbell) – Slow and controlled, straight back
• air squats (hips below knee) – squat to a target box, bench or stack of weights if needed
• 30 sec samson stretch each leg

WORKOUT 

5 Rounds for Time (time cap – 20 minutes)

• 15 dips (use bench or chair)
• 9 Thrusters with empty barbell or (ladies 15#dbs / men 25# db) scale weight as needed

Watch Video of proper thruster form 

Record time, stop if not complete in 20 minutes and record total number of reps.

Workout tip:  Breakup dips into small sets of 3 or 5, even in the beginning when you can likely do more.  Take small beaks and keep going.