Tuesday

“Most people think that they’re training, but they’re actually competing, If, after a training session, you’re concerned with the scores of other athletes or whether you beat your PR, you’re competing" - Ben Bergeron

Row Conditioning
3 sets of: 5x200m, :20 rest
Rest as needed between sets
 
Gymnastics Conditioning
5x15 Kipping HSPU
Rest 1:00 between sets
  
Conditioning
5RFT:
10 Power Cleans (135/95#)
10 Bar-Facing Burpees

Wednesday

Enlarge image.

Tiffany Schao.

Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 90%
Rest 2-3 minutes between sets.

Three sets, not for time, of:
Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 60 seconds
Weighted Supinated-Grip Pull-Ups x 4-6 reps @ 21X0
Rest 60 seconds
Glute-Ham Raises x 6-8 reps @ 3011
Rest 60 seconds

CrossFit Games Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-Facing Burpees
30 Overhead squats (120/90 lbs)
10 Muscle-ups

Stretching For Strength: 5 Flexibility Standards

Tuesday

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David Durante.

A.

Three sets, not for time, of:
Kipping Handstand Push-Up x 10-12 reps
(working on movement efficiency – make these as effortless as possible)
Double-Unders x 40-50 reps
L-Sit x 45-60 seconds
B.
Every minute, on the minute, for 12 minutes:
Snatch + Overhead Squat @ 75-80%
C.
Ten sets for times of:
Run 100 Meters
2 Muscle-Ups
4 Push Press (115/75 lbs)
8 Burpees Over the Barbell
4 Push Press (115/75 lbs)
2 Muscle-Ups
Rest 60 seconds
If you don’t have muscle-ups yet, perform 2 Belly-to-Bar Pull-Ups (or as high as you can get) for the first cluster of muscle-ups, and 4 Ring Dips for the second cluster of muscle-ups in each set.
D.
Six sets of:
30 seconds of Hand-Release Push-Ups
Rest 30 seconds

Danny Broflex: Episode 1 - The Interview - video [ipod] [mov] [HD mov]

Tuesday

Strength
Press 3 3 3 3 3
Deadlift 2 2 2 2
W.O.D.
In teams of 2
7 alternating rounds for time EACH
5 Deadlifts 225/135
10 Bar Facing Burpees
25 Double Unders  75 S.U.

Tuesday

Enlarge Image

Kendrick Farris.

Strength
DeadLift 5 5 5 5 5
Weighted Pull Ups 3 3 3 3 3

W.O.D.
 AMRAP 3 Minutes:
5 Deadlift 115/75
5 Hang Power Clean
5 Burpee Over Bar
Rest 1 Minute and Repeat for 4 sets of AMRAP 3 minutes. 
Pick up where you left off after breaks.

"The Truth Behind Lulu's Lemons?" by Emily Beers, CrossFit Journal article [pdf]

Friday

Strength
Back Squat 10 8 8 8
Push Press 5 3 3 1 1

W.O.D.
3 Rounds
4 Power Clean  (185/125)
8 Bar Facing Burpees
Then 3 Rounds
20 D.B. or K.B.  Lunges (55/35)
15 Toes 2 Bar

Fourth Games Event Announcement
"Mistakes and Forgiveness" with Austin Malleolo - [video] 
The 5 Women to Watch at the 2013 Reebok CrossFit Games
How to skip leg day

Friday

Strength
Squat Cleans 2 2 2 1 1

W.O.D.
21-15-9
Wall Ball
K.B. Swing
then Squat Clean to Overhead 2000/1500 pounds
then 20 Bar Facing Burpees

"Rich Froning: Getting Recognized" - [video]

Donnie Shankle is a badass but this is the longest, best, weirdest hand care video ever.