Saturday Workout of the Day

Saturday – July 15, 2017 – 170715

Context: Competition

Mobility: Hip

Skill Practice Warm Up: None

Strength: none

Super Set: none

Metabolic Conditioning: “3 rd Wheel”

30 minute AMRAP (as many rounds as possible)

Teams of 3

400m sandbag run -one bag shared, everyone runs together- (Health: 45lb / Athletic: 60lb* / Performance: 80lb), or carry dumbbells (Health: 15lb / Athletic*: 30lb / Performance: 45lb)

10 round trip sled pushes (20′ out 20′ back) (Health: +0lb, Athletic*: +50lb, Performance: +90lb)

60 hip extensions OR med ball good mornings (14/20lbs)

10 muscle ups OR 20 jumping chest-to-bar pull-ups and 20 ring-dips

50 dumbbell thrusters (Health: 15lb / Athletic*: 30lb / Performance: 45lb)

10 strict handstand push-ups (Health: 10 strict db presses/ Athletic*: 1 abmat / Performance: 10 head to floor)

40 power snatches (Health: 35lb hang muscle snatch, Athletic*: 65lb / Performance: 95lb)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 2 – 3 rounds, about 12 minutes per round.

Compare to: NEW WORKOUT!

Coaching Tips: Plan on doing everything in small, fast sets. Don’t be a ‘hero’ and do extra reps, go faster instead! Avoid grinding out slow reps, even if it means that each person is only doing 1 rep at a time. There is no minimum work requirement, so if someone on your team can’t perform a movement, let them get a bit extra rest, and do extra reps on the movement before/after. Have your teammates go set up at the next station as the previous station’s reps are being completed to avoid down time. The goal is to have ‘work’ being done the entire time!

INDY VERSION: 100m sandbag run (or 200m with one db), 3 sled pushes, 20 hip extensions, 1 minute rest, 3 muscle ups (or 6/6), 12 thrusters, 4 HSPU, 12 power snatches

Optional ‘Cash Out’: none

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Friday Workout of the Day

Friday – July 14, 2017 – 170714

Context:   Practice

Mobility: Shoulder

Skill Practice Warm Up: Spend 8 minutes working up to your max weighted pistol x 3 (or progression)

Strength: 3-2-2-2-1-1-1-1 split jerk or push jerk (increase weight with each set to max)

Super Set: none

Metabolic Conditioning: “Beat to Quarters”

In 9 minutes

Row (Health:800m / Athletic*: 1000m / Performance: 1200m)

then max rounds with the remaining time:

10 push press (Health:55lb / Athletic*: 85lb / Performance:135lb)

40′ single arm overhead dumbbell lunge (Health:15lb / Athletic*: 30lb / Performance: 45lb)

15 sit-ups

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 2 – 4 rounds. About 4.5 minutes for the row, and then 1:30 per round after. Scale Up: 95/105 push press, 35/50lb db (or kb) walking lunge, 15 GHD sit ups

Compare to: NEW WORKOUT!

Coaching Tips: Pay attention to the different row distances, and do choose a distance that will take you longer than 4.5 minutes. Push the pace on the row, but you should be able to get right off and go into the push presses.  These are push presses and not jerks, so the hips/knees only get to bend once per rep. Switch arms as desired for the SA OH lunges. Sit ups can be regular or butterfly.

Optional ‘Cash Out’: 10 goblet squats, 10 Russian Kb swings, 5 burpees, 4 rounds.

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Thursday Workout of the Day

Thursday – July 13, 2017 – 170713

Context:   Practice

Mobility: Hip

Skill Practice Warm Up: Perform 3 sets of 5 ‘ring outs’ (think ‘ab wheel’ on the rings). Adjust the ring strap angle so you can do a 3 second hold at full extension each rep.

Strength: none

Super Set: none

Metabolic Conditioning: “Gadzooks“

For time. Health: 4 rounds, Athletic*/Performance: 5 rounds

12 front squat (Health: 55lb / Athletic*: 85lb / Performance: 135lb)

12 push-up (hands off deck)

24 wall ball (Health: 10lb/8ft, Athletic*: 14lb/9ft, Performance: 20lb/10ft)

200m run

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 17 – 24 minutes, about 4 min per round. Scale Up: 105/155lb bar, 12 ring dips (instead of push ups)

Compare to: NEW WORKOUT!

Coaching Tips: Squat cleans count as front squat reps, so do them if you can. Try to finish the first 2-3 rounds of squats unbroken. Keep the push ups legit if you are shooting for ‘Performance’, and don’t let your thighs be the last thing that leaves the ground. Changing hand positions slightly on each push up can help with fatigue in some cases. Be conservative on the walll ball sets so you have more ‘juice’ to run hard.

Optional ‘Cash Out’: none

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Wednesday Workout of the Day

Wednesday – July 12, 2017 – 170712

Context: Competition

Mobility: Hip

Skill Practice Warm Up: Spend 10 min working up to a challenging axle or single leg Deadlift.  For people looking for more volume, do 3 single leg deadlifts on each leg each minute on the minute for 7 minutes.

Strength: none

Super Set: none

Metabolic Conditioning: “Without Me

For time. 5 rounds

5 rounds for time of:

15 Deadlifts, (Health: 85lb / Athletic: 125lb* / Performance: 185lb)

15 Toes-To-Bar

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 8 – 16 minutes, about 2:30 per round. Scale up: 155/225lb bar and 7 bar muscle ups.

Compare to: BTWB “CrossFit Classic”

Coaching Tips: Make sure you have a good plan for breaking up the deadlifts and the toes to bar from the beginning. This will be more of a challenge for the grip rather than the heart/lungs. Use a mixed grip on both the deadlifts and the toes to bar if you can. Smaller sets on both will be rewarded. Keep the bar close to the shins on the deadlifts, and be sure to point the toes on the toes to bar!

Optional ‘Cash Out’: none

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Tuesday Workout of the Day

Tuesday – July 11, 2017 – 170711

Context: Practice

Mobility: Shoulder

Skill Practice Warm Up: None  (list of fun games to play here)

Strength: 5 x 3 Front BOX squat – 3 of 15 (5 sets of 3 reps, same weight across, approximately 50 – 60% of front squat).

Super Set: 5 x 5 weighted strict pull up -or progression (5 sets of 5 reps, “across,” scale to the same challenge as the main lift).

Metabolic Conditioning: “Red Packard”

For Time

15 ‘high’ box jumps (Health: 20”, Athletic*: 24”, Performance: 30”)

10 squat snatches –power snatch to OHS is acceptable- (Health: 55lbs, Athletic*: 85lbs, Performance: 135lbs)

15 clean and jerks (same)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 5 – 9 minutes (10 min time cap). Scale up: 36/30″ Box

Compare to: December 1, 2016

Coaching Tips: This is a great workout to experiment with using a higher box (than what you might use in a longer metcon.) DO NOT ‘rebound’ the box jumps! (This is dangerous for your Achilles.) The squat snatches can be power snatch to an overhead squat if you wish. Either way, make sure you are going below parallel. If the overhead squat is your nemesis, go lighter on this part and then add weight for the clean and jerks.

Optional ‘Cash Out’:  100m farmer carry, 20 wall ball, 5 minutes

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Monday Workout of the Day

Monday – July 10, 2017 – 170710

Context: Competition

Mobility: Ankle

Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) clean and jerk (power clean or squat clean). Or perform 3 reps on the minute for 7 min at 50-60%.

Strength: none

Super Set: none

Metabolic Conditioning: “Triad-Athelon”

For time. 3 rounds

Row, 500 m

21 Burpees

Run, 400 m

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 16 – 22 min, about 6 minutes per round.

Compare to: BTWB ‘CrossFit Classic’

Coaching Tips: People can start on Burpees or Running if they want (and there isn’t enough rowers). Pace the first round so that you know you can go faster on rounds 2 and 3. Keep your form tight on the rowing to save yourself for later rounds. Avoid blowing up on the burpees by watching the clock and pacing yourself for the first round or two. Make sure you run hard on the last round!

Optional ‘Cash Out’: none

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Saturday Workout of the Day

Saturday – July 8, 2017 – 170708

Context: Practice

Mobility: Hip

Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90% effort) squat snatch plus snatch balance plus overhead squat. Or perform 1 rep of the complex at 50-60% each minute for 7 minutes.

Strength: none

Super Set: none

Metabolic Conditioning: “Putin’s Limo”

For time, 3 rounds

3 squat snatch (Health: 35lb / Athletic: 85lb*/ Performance: 135lb)

12 Russian Kettlebell swings (Health: 35lb / Athletic: 53lb*/ Performance: 70lb)

4 overhead squat (Health: 35lb / Athletic: 85lb*/ Performance: 135lb)

12 Russian Kettlebell swing (same)

5 front squat (Health: 35lb / Athletic: 85lb*/ Performance: 135lb)

12 Russian Kettlebell swings (same)

1 min rest

*Women’s “Performance” weights and reps (Rx)

TEAM VERSION: 6 snatches, 24 swings, 8 OHS, 24 swings, 10 front squats, 24 swings, no rest. KB swings can be completed while partner uses the barbell.

Scaling Guide: 8 – 14 minutes, about 3:20 min per round including the rest. Scale Up: 15 kettlebell swings each set instead of 12 reps

Compare to: September 13, 2016

Coaching Tips: Power snatch to overhead squat is the recommended scaling for those who cannot squat snatch effectively.  Singles on the snatches are going to be the ticket for many people.  Squat snatching the first rep of the overhead squat will count as a repetition for the squats.  The key on this one will be to use good upright form on the squats so the back will not be as taxed for the kettlebell swings.  For the kettlebell swings, do not let the chest drop (blowing up the low back) and not utilizing the ‘hip pop’ correctly. If the kettlebell starts pulling you down and forward, break up the set (or go lighter).

Optional ‘Cash Out’: 60s plank, 30 cal row, 3 rounds.

 

Bootcamp 8AM

 

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