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Kristen Drake 05/25/2014 Sheepdog CrossFit Power 140524 Power

Bench Press: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed

Squat: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed

Accessories

1) Glute Ham Raises: 3x5

Conditioning

For time:

Run 800m
100 KB Snatches (50l/50r anyhow) 24/16kg
Run 800m		 20m 25s
Workout Scaled
Kristen Drake 05/23/2014 Sheepdog CrossFit Power 140520 Power

1) Power Snatch from the Blocks (just above the knee): Work to a 5rm (non-T&G, reset quickly after drop)

2) Strict Press: 1X5@65%, 1X5@75%, 1XMax Effort@85%, rest as needed

Accessories

1) Weighted Sit-Ups: 3X10 AHAP


Conditioning

For time:

Row 1k
20 UnBroken Weighted Box Jumps 20" AHAP (step down)
30 TTB
10 UnBroken Weighted Box Jumps 20" AHAP (step down)
15 TTB
Row 1k		 18m 26s
Performed as RX
Kristen Drake 05/21/2014 Sheepdog CrossFit Power 140519 Power

1) Power Clean from Blocks (above knee): 5rm (drop each rep and reset quickly)

2) Deadlift: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed

Accessories

1A) 3X10 Bent Row - heaviest possible, rest 60 sec.

1B) 3X20 Reverse Hypers - heaviest possible, rest 60 sec.

Conditioning

12 minute AMRAP of:

Run 400M
20 Strict Pull-Ups
20 KBS 32/24kg		 2 rounds 0 reps
Workout Scaled
Kristen Drake 05/15/2014 Sheepdog CrossFit Zembiec Bench press: 1x3 @ 75%, 1x3 @ 85%, 1xME @ 95%

5 rounds for time of:
11 back squats, 185 lb.
7 strict burpee pull-ups
400-meter run

During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.		 32m 54s
Workout Scaled
Kristen Drake 05/13/2014 Sheepdog CrossFit Power 140513 Power

1) Mid-hang Power Snatch: 5x3@80% of 3rm

2) Strict Press: 1X5@40%, 1X5@50%, 1x5@60%.

Conditioning

5X400M Run - rest 1:1

*All out every round.		 15m 47s
Performed as RX
Kristen Drake 05/12/2014 Sheepdog CrossFit Power 140512 Power

1) Mid Hang Power Clean: Work to a 3rm

2) 2" Deficit Deadlift: 1X5@40%, 1X5@50%, 1X5@60%, keep as much speed on the bar as possible.

Conditioning

12 minute AMRAP of:

Row 500m
20 Strict Pull-ups
50 Double-Unders		 1 rounds 555 reps
Workout Scaled
Kristen Drake 05/11/2014 Sheepdog CrossFit Power 140510 Power

1) 15 minutes to Work up to a 80% Snatch (establish a 1RM if feeling good)

2) 15 minutes to Work up to a 80% Clean (establish a 1RM if feeling good)

3) Bench Press: 1X5@75%, 1X3@85%, 1xMax Effort@95%, rest as needed

4) Establish a 2RM Jerk from the blocks

Conditioning

3 rounds for time of:

Run 400m
21 HSPU (regionals standards - kipping allowed)
12 Hang Snatch (full squat) 115/75		 30m 32s
Workout Scaled
Kristen Drake 05/09/2014 Sheepdog CrossFit Power 140509 Power

1) Snatch from blocks (power position): work to a 3rm

2) Back Squat: 1X5@75%, 1X3@85%, 1xMax Effort@95%, rest as needed

Accessories

1) Front Squat: 3x10 AHAP

2) Glute/Ham Raises: 3x20

Conditioning

3 rounds for time of:

50 Pistols (alternating)
7 Muscle-Ups
10 Hang Power Cleans 175/115#


 17m 58s
Workout Scaled
Kristen Drake 05/07/2014 Sheepdog CrossFit Power 140507 Power

1) Hang Clean with 3-sec Pause each rep (just above the knee): work to a 3rm

Accessories

1) Weighted Glute/Ham Raises: 3X15 AHAP

Conditioning

12 minute AMRAP of:

50' KB OH Walking Lunges (25' each hand, one KB) - 24/16kg
25 TTB
50 KB Snatches (25L/25R anyhow) 24/16kg
25 V-Ups		 0 rounds 128 reps
Performed as RX
Kristen Drake 05/06/2014 Sheepdog CrossFit Power 140506 Power

1) Tall Power Snatch: work to a 3rm

2) Strict Press: 1X5@75%, 1X3@85%, 1xMax Effort@95%, rest as needed

Accessories

1A) 3X10 Weighted Strict Pull-Ups, AHAP - rest 90 sec.
1B) 3X10Weighted Sit-Ups, AHAP- rest 90 sec.

Conditioning

1) 3 rounds of:

1:00 ME HS Walk (for total distance)
1:00 Rest

2) 3 rounds for time of:

10 Clean & Push Jerks (anyhow) 155/105#
20 Lateral Burpees (lateral jump over bar)
 15m 53s
Workout Scaled
Kristen Drake 05/05/2014 Sheepdog CrossFit Power 140505 Power

1) Mid Hang Power Clean: Work to a 3rm

2) Deadlift: 1X5@75%, 1X3@85%, 1xMax Effort@95%, rest as needed

Accessories

1A) 3X10 Bent Row - heaviest possible, rest 60 sec.
1B) 3X10 Reverse Hypers - heaviest possible, rest 60 sec.

Conditioning

Regional Event 5

10 rounds for time of:

1 Legless Rope Climb 14'
200' Sprint (100' down and back)		 8 rounds 03 reps
Workout Scaled
Kristen Drake 04/29/2014 Sheepdog CrossFit Power 140429 Power

1) Mid Hang Power Snatch: Work to a 3rm

2) Strict Press: 1X3@70%, 1X3@80%, 1xMax Effort@90%, rest as needed

Accessories

1A) 3XME Strict Pull-Ups - rest 90 sec.
1B) 3X10Weighted Sit-Ups, AHAP- rest 90 sec. (Put feet through heavy Dumbells and hold a third Dumbell to the top of your head)

Conditioning

10 minute AMRAP of:

200' Shuttle Run (50' sections)
20 DB (two dumbells) Ground to Overhead 50/35#
50' HS Walk
20 DB Burpee 20" Box Overs 50/35#		 0 rounds 31 reps
Performed as RX
Kristen Drake 04/28/2014 Sheepdog CrossFit Power 140428 Power

1) Mid Hang Power Clean: Work to a 3rm

2) Deadlift: 1X3@70%, 1X3@80%, 1xMax Effort@90%, rest as needed

Accessories

1A) 3X10 Bent Row - heaviest possible, rest 60 sec.
1B) 3X15 Reverse Hypers - heaviest possible, rest 60 sec.

Conditioning

3 rounds for time of:

30 Russian KBS 32/24kg
7 Muscle-Ups
10 Hang Power Cleans 185/120#
 13m 52s
Workout Scaled
Kristen Drake 04/23/2014 Sheepdog CrossFit Power 140422 Power

1) Power Snatch Work to a 5rm (non-T&G, reset quickly after drop)

2) Strict Press: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed

Accessories

1A) 3XME Strict HSPU - rest 90 sec.
1B) 3X15 Toes to Bar - rest 90 sec.

Conditioning

3 rounds of:

1:00 ME Muscle-Ups
1:00 ME 50' Shuttle Run (for reps)
1:00 ME KBS 32/24kg
1:00 Rest
 96 reps
Workout Scaled
Kristen Drake 04/21/2014 Sheepdog CrossFit Outlaw 140421 BBG

1) Mid-hang Clean: Work to a 3rm - 1X3@95%, 1X3@90%

2) Jerk (off blocks): Work to a 3rm (drop all reps) - 1X3@95%, 1X3@90%

Strength

1a) 4X8 Weighted Strict Pull-ups (not UB) - heaviest possible, rest 60 sec.
1b) 4X4 Push Press - heaviest possible, rest 60 sec.

Conditioning

Fun from the Regional Prep template

For time:

100' Shuttle Run (50 down/50 back)
30 GHD Sit-ups
50' HS Walk
5 Rope Climbs 15'
100' Shuttle Run (50 down/50 back)
5 Rope Climbs 15'
50' HS Walk
30 GHD Sit-ups
100' Shuttle Run (50 down/50 back)		 16m 41s
Workout Scaled
Kristen Drake 04/14/2014 Sheepdog CrossFit Outlaw 140412 BBG

1) 12 minutes to establish a 1RM Snatch.

2) 12 minutes to establish a 1RM Clean & Jerk.

Conditioning

For time:

50' Front Rack Walking Lunges 95/65#
15 Deficit HSPU 6/4"
30 OHS 95/65#
12 Deficit HSPU 6/4"
24 OHS 95/65#
9 Deficit HSPU 6/4"
18 OHS 95/65#
50' Front Rack Walking Lunges 95/65#
 16m 25s
Workout Scaled
Kristen Drake 04/11/2014 Sheepdog CrossFit Outlaw 140408 BBG

1) Pause Clean (3 count pause @ knee) + Jerk: 5X2+1 - work to a heavy (but perfect) double for the day, rest as needed

2) Pause Clean (3 count pause @ knee) + Jerk: 1X2+1@95%, 1X2+1@90% of max from #1 - rest as needed

Strength

1) Back Squat: 1X10@60%, 1X8@70%, 1X6@75%, 1X4@80% - rest as needed.

2) Front Squat: 1X5@60%, 3X5@70% - rest as needed.

Conditioning

5 rounds of:

:45 ME Bar Muscle-Ups
:15 Rest
:45 ME Burpee Box Jumps 24/20"
:15 Rest
:45 ME Double Unders
:15 Rest
 72 reps
Workout Scaled
Kristen Drake 04/10/2014 Sheepdog CrossFit Outlaw 140407 BBG

1) Pause Snatch (3 count pause @ knee): 5X2 - work to a heavy (but perfect) double for the day, rest as needed

2) Pause Snatch (3 count pause @ knee): 1X2@95%, 1X2@90% of max from #1 - rest as needed

Strength/Accessories

4X3 BTN Push Press (SN grip) + 2 OHS heaviest possible, rest 60 sec.

Conditioning

4 rounds of:

400m Run (all out)
ME UB HSPU (Regionals standard)

Rest 1:1
 17m 53s
Performed as RX
Kristen Drake 04/08/2014 Sheepdog CrossFit Diane BBG

1) 15 minutes to establish a 1rm Snatch.

2) 15 minutes to establish a 1rm Clean & Jerk.

Strength

15 minutes to establish a 3rm Front Squat.

Conditioning

Diane

21-15-9 of:

Deadlifts 225/155#
HSPU (regionals standard)

For time		 7m 08s
Workout Scaled
Kristen Drake 04/04/2014 Sheepdog CrossFit Zimmerman BBG

7X1 Hang Clean (just above knee) & Jerk - work to a max for the day, rest 90 sec.

Strength

Back Squat: 1X20 - try to get a true 20RM

Conditioning:

Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts, 315 pounds
10 Handstand push-ups		 6 rounds 11 reps
Workout Scaled
Kristen Drake 04/02/2014 Sheepdog CrossFit Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 13m 43s
Performed as RX
Kristen Drake 03/31/2014 Sheepdog CrossFit Outlaw 140329 BBG

1) 3 attempts at a heavy Snatch (warm up, hit 3 heavy reps, stop).

1) 3 attempts at a heavy Clean & Jerk (warm up, hit 3 heavy reps, stop).

Conditioning

2) Do Open workout 14.5.

21-18-15-12-9-6-3 reps for time of:
Thrusters - 95/65#
Bar-facing Burpees		 21m 25s
Performed as RX
Kristen Drake 03/28/2014 Sheepdog CrossFit Outlaw 140326 BBG

1) EMOM for 5:00 - 2 Power Snatches @ heaviest possible (all sets).

2) EMOM for 5:00 - 1 Power Clean & Push Jerk @ heaviest possible (all sets)

Conditioning

For time:

40 KB Snatches (20 each arm anyhow) 24/16kg
40 KB OH Walking Lunges (20 steps each arm anyhow) 24/16kg
Row 1K
40 KB Snatches (20 each arm anyhow) 24/16kg
40 KB OH Walking Lunges (20 steps each arm anyhow) 24/16kg		 23m 56s
Performed as RX
Kristen Drake 03/26/2014 Sheepdog CrossFit Outlaw 140326 BBG

1) 7X1 Clean from blocks (just above knee) & Jerk work to a max for the day, rest 90 sec.

2) 5X2 Jerk Recoveries @ 100-120% (of max Jerk) rest 90 sec.

Strength

1) Back Squat: 1X20 @ 90% of 140318 rest 2:00 (before #2)

2) Front Squat: Max Reps @ 100% of #1 (after 2:00 rest)

Conditioning

For time:

Run 800m
40 HSPU (regionals standard)
40 KBS 32/24kg
Run 800m		 16m 23s
Performed as RX
Kristen Drake 03/24/2014 Sheepdog CrossFit Outlaw 140324 BBG

1) 7X1 Hang Snatch (just above knee) - work to a max for the day, rest 90 sec.

2A) 3X3 Snatch Grip BTN Push Press + 2 OHS heavier than last week, rest 90 sec.
2B) 3X3 Three Stop Snatch Pull (with 2 count pause at each stop) heaviest possible with perfect positions, rest 90 sec. DEMO VIDEO (please watch)

Strength/Skill

1a) 3X60 (seconds) ME Freestanding HS Push-ups rest 90 sec.
1b) 3X30 (steps) Front Rack Walking Lunges heaviest possible (with no pause to gather feet), rest 90 sec.

Conditioning

10 rounds for time of:

5 C2B Pull-ups
10 HR Push-ups
15 Jumping Air Squats		 16m 57s
Workout Scaled
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