Wednesday Workout of the Day

Wednesday – June 21, 2017 – 170621

Context:   Practice

Mobility: Hip

Skill Practice Warm Up: Perform 3 sets of L-sits on the rings or paralettes. Use a variation that will get you 10-30s per set.

Strength: 1-1-1-1-1-1-1 Front Squat (7 sets of 1 rep, increase weight with each set to max) – test for next strength focus

Super Set: none

Metabolic Conditioning: Angel’s Landing

For time.

15 back squats (Health: 65lb / Athletic: 105lb* / Performance: 155lb)

20 bumper plate burpees (Health: 15/ Athletic:25*/ Performance:45lb)

800m run or 1.5 mile airdyne/airbike

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

Scaling Guide: 6 – 10 minutes. Scale Up: 185/125lb barbell, burpee pull overs instead of bumper plate burpees to 8’/7′ bar.

Compare to: NEW WORKOUT!

Coaching Tips: The barbell starts on the floor. Try to go unbroken if you can on the back squats, rest at the top more often if needed. Use a high bar style to save the low back for later. Make sure you don’t round the back on the bumper plate burpees, and that you lock the arms out with the bumper plate overhead! Start the run with a conservative 400, but then run hard on the last 400m.

Optional ‘Cash Out’: 8 toes to bar, 30 double unders, 4 rounds

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Tuesday Workout of the Day

Tuesday – June 20, 2017 – 170620

Context: Practice

Mobility: Shoulder

Skill Practice Warm Up: Spend 8 minutes working up to a max effort weighted pull up (or progression)

Strength: none

Super Set: none

Metabolic Conditioning: Six Shooter

For Time, 6 rounds

6 Left pistol (Health: one legged box squat / Athletic*: 15lb / Performance: 35lb)

6 Right pistol (same)

6 db weighted pull up – kipping allowed (Health: band assisted / Athletic*: 15lb / Performance: 35lb)

200m run OR 60 double unders / 120 single unders

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

Scaling Guide: 11 – 20 minutes (24 min time cap)

Compare to: March 19, 2017

Coaching Tips: Hold the kettlebell / dumbbell however you would like to make the pistol happen (at the shoulder, out in front, etc.); the scaling of the pistols will be a very strong factor in finish time. If you can’t do a pistol, choose a box that allows you to sit and stand on one leg. You can vary the box height by using plates on a low box OR by putting the plate on the ground and then standing on it (for example a black 45lb plate will make a 20″ box 16″ this way). Use the same kettlebell / dumbbell for the weighted pull-ups.  Both running and jumping rope are “Rx” for this one (singles too).  Pick the option that is going to get you done in the fastest time.

Optional ‘Cash Out’: none

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Monday Workout of the Day

Monday – June 19, 2017 – 170619

Context: Competition

Mobility: Shoulder

Skill Practice Warm Up: Tabata hollow rocks

Strength: 8 x 1 Push Jerk or Split Jerk – 7 of 13 (8 sets of 1 rep, same weight across, approximately 80 – 90% of max jerk). Video Here.

Super Set: 8 x 3 Dumbbell Split Squat (8 sets of 3 reps, “across,” scale to the same challenge as the main lift). Video Here.

Metabolic Conditioning:Spoonman

For time. Health: 6 rounds, Athletic: 8 rounds, Performance*: 10 rounds

7 Burpees

7 Knees To Elbows

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

Scaling Guide: 7-11 minutes, about 50s per round.

Compare to: BTWB ‘CrossFit Classic’

Coaching Tips: Start slow, and watch the clock. After 3-5 rounds, speed up if you can. Break up the knees to elbows sooner than you might have to, and go faster on the burpees. As you get into round 8+, speed up if you can. Keep in mind that ‘knees to elbows’ means “KNEES TO ELBOWS” (not knees to triceps). And that bent elbows is fine, although not ideal.

Optional ‘Cash Out’: 100m farmer carry, 15 wall ball, 4 min

Congrats Team “Squat you talkin’ ’bout Willis” They finished 4th place this weekend at the Barbells for Bullies competition!

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Saturday Workout of the Day

Saturday – June 17, 2017 – 170617

Context:   Competition

Mobility: Hip

Skill Practice Warm Up: None

Strength: none

Super Set: none

Metabolic Conditioning: “Mork and Mindy 2.0”

25 minute AMRAP (as many rounds as possible)

With a partner, divide work as needed (except on the 200m run)

100m Heavy Sled Push/Pull or Bear Hug Sandbag Carry

12 ‘heavy’ thrusters (Health: 55lb / Athletic: 75lb / Performance: 115lb)

14 chest-to-bar pull-ups (Health: 8 band assisted / Athletic: 8* / Performance: 14)

18 box step ups (Health: 12’ / Athletic*: 20” / Performance: 24”)

200m sprint (together)

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

INDY VERSION: 4 sled pushes, 6 thrusters, 7 chest to bar, 9 box jumps, 200m run, 1 min rest

Scaling Guide: 4 – 7 rounds. Scale Up: 135/85lb thrusters

Compare to: NEW WORKOUT!

Coaching Tips: Talk with your partner ahead of time to determine who is going to do more (or less) of certain movements.  Do not just split the work down the middle.  Be ready to step in if they start to struggle or slow down, and don’t be afraid to ask for help if you need a break.  If you find yourselves both having to rest at the same time because you both are so tired, break it up into smaller sets!  There is no point in both of you standing around when you can do smaller sets with slightly shorter rests.

Optional ‘Cash Out’: none

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Friday Workout of the Day

Friday – June 16, 2017 – 170616

Context:   Practice

Mobility: Ankle

Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) pause squat snatch (pause 3 seconds at or below the knee) plus overhead squat. Or perform 2 reps of a pause squat snatch plus OHS each minute on the minute for 6 minutes (50-60%).

Strength: none

Super Set: none

Metabolic Conditioning: “Silver Nova”

For time. 5 rounds

5 squat snatch (Health: 35lb power snatch plus overhead squat, Athletic: 65lb* / Performance: 95)

10 dumbbell hang power clean (Health: 20lb / Athletic: 30lb* / Performance: 45lb)

10 dumbbell push press (same)

50 Double Unders (Health: 100 singles, Athletic: 30 DU counting attempts, Performance: 50 DU)

1 minute rest

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

Scaling Guide: 16 – 23 minutes, about 4 min per round (including the rest). Scale Up: 135/85lb bar, 50/35lb dbs.

Compare to: NEW WORKOUT!

Coaching Tips: The squat snatches will be challenging, but keep in mind that there is a minute rest each round. This will enable you to use a bit heavier load and still be somewhat ‘refreshed’ before hitting the barbell. The grip will be a factor for some, so break up the hang cleans if necessary. Make sure you finish each rep on the dumbbell cleans with the elbows in front of the dumbbells. Keep arms at your sides for the double unders so that you can save your shoulders for the later rounds.

Optional ‘Cash Out’: none

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Thursday Workout of the Day

Thursday – June 15, 2017 – 170615

Context: Practice

Skill Practice Warm Up: None 

Strength: 6 x 3 Push Jerk or Split Jerk – 6 of 13 (6 sets of 3 reps, same weight across, approximately 75 – 85% of max jerk). Video Here.

Super Set: 6 x 5 Dumbbell Split Squat (6 sets of 5 reps, “across,” scale to the same challenge as the main lift). Video Here.

Metabolic Conditioning: “Harpoon’s Kiss”

           8 min – max rounds

Rope climb (Health: 6 lay downs or 10 rope assisted pull ups, Athletic: 2 reps*, Performance: 3 reps)

then max rounds with the remaining time:

5 knees-to-elbows

15 American kettlebell swings (Performance: 53lb / Athletic: 35lb* / Health: 26lb)

10 goblet squats (same)

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

Scaling Guide: 3 – 6 rounds, about 60s for the rope climbs, then 1:30 per round.

Compare to: NEW WORKOUT!

Coaching Tips: Get through the rope climbs as fast as possible, even if it will affect your first round of knees to elbows. The grip will be fatigued, so be prepared to break up the first round of kb swings. Watch out for a hyper extended lumbar on the kb swings! We want to make sure that the back stays flat on both the bottom and the top of the swing. Keep the chest up on the goblet squats to save the low back!

Optional ‘Cash Out’: 20 wall ball, 200m run, 5 min

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Wednesday Workout of the Day

Wednesday – June 14, 2017 – 170614

Context: Competition

Mobility: Shoulder

Skill Practice Warm Up: Spend 8 minutes working up to a challenging (80-90%) strict press for 3 (out of the rack), or perform 3 reps on the minute for 6 minutes (at 50-60%)

Strength: none

Super Set: none

Metabolic Conditioning: “Fight Gone Bad”

As many reps as possible – 3 rounds

Three rounds of:

1min Wall-ball (Health: 10lb/10ft, Athletic*: 14lb/10ft, Performance: 20lb/10ft)

1min Muscle Clean or Sumo Deadlift High Pull (Health: 35lb, Athletic *: 55lbs, Performance: 75lbs)

1min Box Jump, (Health: 45lbs, Athletic *: 20″, Health: 12″, Performance: 20″)

1min Push-press (Health: 45lbs, Athletic *: 55lbs, Performance: 75lbs)

1min Row (Calories)

1 minute rest in between rounds.

The exercises must be completed in order, but you can start where you want (start on box jumps and end on SDHP for example).

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

Scaling Guide: 200 – 350 reps, about 80 reps per round. Scale Up: 5 rounds

Compare to: Fight Gone Bad – last done October 31, 2016

Coaching Tips: Choosing a different starting position can affect your score!  We’ve found that starting on the row, or starting on box jumps can help people get more reps.  Plan on getting lots of reps on the movements that you are good at or that are ‘fast’ (push presses and box jumps).  Do work, but don’t push yourself too hard on the slower movements (rowing and wall ball).

Optional ‘Cash Out’: none

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