2017.02.27

by JJ Christopher in WOD | Leave a comment

DSC06397

Reminder:

    • Submit your 17.1 result to the CrossFit Games website (https://games.crossfit.com/submit-scores) by 7 PM TONIGHT for approval.
        • If you are submitting a score for the DSCF Intra-Box Open only and have yet to complete 17.1, please try to do so prior to the announcement of the next workout and let us know your result. Current unofficial rankings can be viewed here.

Strength:

back squat

    • 2×3 (20X2 tempo)
    • 2×2 (20X2 tempo)
    • 2×1 (20X2 tempo)

– one work set every 3 minutes

– 3 reps: 85-90% 1 RM

– 2 reps: 87.5-92.5% 1 RM

– 1 reps: 92.5-97.5% 1 RM

front-rack holds

    • 3-5×10 seconds

 

Conditioning:

12 min. AMRAP

    • 4 power cleans (185/135)
    • 6 front squats (185/135)
    • 8 8-count bodybuilders
    • 10 Russian kettlebell swings (70/53)

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

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2017.02.26

by JJ Christopher in WOD | Leave a comment

Olympic Weightlifting: 10:00 – 11:30 am

Open Gym: 10:00 am – 1:00 pm

Strength programming for the week of 2/27/17 – 3/4/17:

Monday 2/27/17

back squat

    • 2×3, 2, 1 (20X2 tempo), one work set every 3 min.

front-rack holds

    • 3-5×10 seconds

Tuesday 2/28/17

power snatch

    • 1 RM

Wednesday 3/1/17

2 push presses+jerk

    • to a heavy single

push press+jerk

    • to a heavy single

jerk

    • to a heavy single

Thursday 3/2/1

power clean+clean

    • to a heavy single

clean

    • 3-5×1 @ max power clean+clean

Friday 3/3/17

CrossFit Games Open 17.2

Saturday 3/4/17

    • metcon only

2017.02.25

by JJ Christopher in WOD | Leave a comment

DSC06393

Conditioning:

5 rounds with a partner

    • 30 double-unders
    • 250m row
    • 20 ab-mat sit-ups
    • 15 air squats
    • 10 pull-ups
    • 5 handstand push-ups

– partners alternate performing sets of the same movement (e.g. partner A performs 30 DUs, partner B performs 30 DUs, partner A rows 250m, parnter B rows 250m, etc.)

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

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2017.02.24

by JJ Christopher in WOD | Leave a comment

17.1

Remember:

Conditioning:

“17.1” (20 min. cap)

10 alternating dumbbell snatches (50/35)

15 burpee box jump-overs (24/20)

20 alt. DB snatches

15 burpee box jump-overs

30 alt. DB snatches

15 burpee box jump-overs

40 alt. DB snatches

15 burpee box jump-overs

50 alt. DB snatches

15 burpee box jump-overs

– tiebreak: time at completion of last set of burpee box jump-overs

 

Scaled (20 min. cap)

10 alternating dumbbell snatches (35/20)

15 burpee box jump-overs (20/20)

20 alt. DB snatches

15 burpee box jump-overs

30 alt. DB snatches

15 burpee box jump-overs

40 alt. DB snatches

15 burpee box jump-overs

50 alt. DB snatches

15 burpee box jump-overs

– box step-ups allowed

– tiebreak: time at completion of last set of burpee box jump-overs

 

Full workout description and movement standards: https://games.crossfit.com/workouts/open/2017

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

Stay in-the-know with Division St. CrossFit:

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2017.02.23

by JJ Christopher in WOD | Leave a comment

DSC06392

Remember:

Strength:

front squat

    • 2×3 (20X2 tempo)
    • 2×2 (20X2 tempo)
    • 2×1 (20X2 tempo)

– one work set every 3 minutes

– 3 reps: 85-90% 1 RM

– 2 reps: 87.5-92.5% 1 RM

– 1 rep: 92.5-97.5% 1 RM

 

Conditioning:

50-40-30-20-10 double-unders

25-20-15-10-5 wall balls (20/14)

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

Stay in-the-know with Division St. CrossFit:

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2017.02.22

by JJ Christopher in WOD | Leave a comment

DSC06381

Remember:

Strength:

power clean+push press

    • 1 RM

power clean

    • 1 RM

 

Conditioning:

800m run

60 push presses (95/65)*

40 power cleans (95/65)*

200m run

*same weight

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

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2017.02.21

by JJ Christopher in WOD | Leave a comment

DSC06375

Remember:

Strength:

15 min. EMOM

    • min. 1: 4-6 strict(/deficit) handstand push-ups
    • min. 2: 4-6 strict(/weighted) pull-ups OR 2-4 muscle-ups
    • min. 3: 4-6 strict(/weighted) ring dips(/push-ups) OR 2-4 pull-ups+ring dips OR rest

 

Conditioning:

20 min. AMRAP

    • 200m run
    • 200m row
    • 20 double-unders
    • 20 kettlebell swings (53/35)

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

Stay in-the-know with Division St. CrossFit:

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2017.02.20

by JJ Christopher in WOD | Leave a comment

DSC06374

Remember:

Strength:

back squat

    • 2×5 (20X2 tempo)
    • 2×3 (20X2 tempo)
    • 2×2 (20X2 tempo)

– one work set every 3 minutes

– 5 reps: 77.5-82.5% 1 RM

– 3 reps: 85-90% 1 RM

– 2 reps: 87.5-92.5% 1 RM

front-rack holds

    • 3-5×10 seconds

 

Conditioning:

4 rounds

    • 200m run
    • 15 overhead squats (95/65)
    • 10 toes-to-bar (scale: knees-to-elbows/kipping)

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

Stay in-the-know with Division St. CrossFit:

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2017.02.19

by JJ Christopher in WOD | Leave a comment

Olympic Weightlifting: 10:00 – 11:30 am

Open Gym: 10:00 am – 1:00 pm

Strength programming for the week of 2/20/17 – 2/25/17:

Monday 2/20/17

back squat

    • 2×5, 3, 2 (20X2 tempo), one work set every 3 min.

front-rack holds

    • 3-5×10 seconds

Tuesday 2/21/17

15 min. EMOM

    • min. 1: 4-6 strict(/deficit) HSPUs, min. 2: 4-6 strict(/weighted) pull-ups (OR 2-4 MUs), min. 3: 4-6 strict(/weighted) ring dips (sub: push-ups) (OR 2-4 pull-ups+ring dips OR rest)

Wednesday 2/22/17

power clean+push press

    • 1 RM

power clean

    • 1 RM

Thursday 2/23/1

front squat

    • 2×3, 2, 1 (20X2 tempo), one work set every 3 min.

Friday 2/24/17

CrossFit Games Open 17.1

Saturday 2/25/17

    • metcon only

2017.02.18

by JJ Christopher in WOD | Leave a comment

DSC06373

Remember:

Conditioning:

with a partner

1,600m run

150 wall balls (20/14)

100 pull-ups

50 power cleans (155/105)

1,600m run

– partners alternate every 200m, 15 wall balls, 10 pull-ups, and 5 power cleans

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

Stay in-the-know with Division St. CrossFit:

Like us on Facebook!

Join our Members Only Forum!

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