Workout of the Day

CrossFit Workout 6/9/18 Saturday

Warmup
10 rounds of :30 on :30 off
Even Rounds: Reverse lunges
Odd Rounds:single unders

Workout Warmup
15 min of
KB snatch work
10 ub wallballs
10 situps (or 6-8 ghd situps)

Crossfit Workout
You go, I go style
200 wall balls. Every time the ball touches the ground, both partners run a 550 with the wallball, switch as needed. You can pass the ball in the air.
120 kb snatches
every break both partners suitcase carry one kb total on a 400, switch as needed.
80 slamball situps 30/20
every time you switch, both partners crush carry a slamball a 150.

CrossFit Workout 6/8/18 Friday

Workout Warmup
10:00 of slow movement
10 banded good mornings https://www.youtube.com/watch?v=Pgn-QeUBdAc
:05 lacrosse ball crush e/hand
:30 lizard stretch e/side

Workout Warmup
Every 3 min for 15 min
6 goblet squats with a 2 second pause at the bottom building to WOW
150 run
6 russian KB swings building to WOW

CrossFit Workout
16:00 AMRAP
12 Goblet squats 28/20
500/400 m row
15 russian kettlebell swings 28/20
150m suitcase carry 28/20 switch hands as needed

*if you were in the 4:30 or 5:30 class during test week, please do the same inside distance that you did during test week.

Coach’s Note
With all of the carrying we’ve been doing, you should have a better understanding of how and where you can push in this workout. Try and stay smooth for the first 12-14 minutes, and then push in the last bit. If you finish a carry with little enough time left that you’re not going to get back to it, sprint through as much of the triplet as you can.

Lift
Find a 1rm back squat
Don’t forget John will be in the weightroom at 4:30 for a coached version of this lift! Come on over.

Conditioning
10 min AirDyne test for calories. Can anyone get 300 calories?

Warmup
4 rounds
1 length heel to toe walking
1 length bounding bear crawl https://www.youtube.com/watch?v=uyM87pLPdGg
4 bodyweight cossack squats e/side

Workout Warmup
Every 2:00 for 5 rounds
30 single unders
:20 hollow hold
:20 arch hold
7 air squats holding your breath, as fast as possible

CrossFit Workout
For TIme
800 m run
Then
3 rounds of
12 alternating single leg-vups
35 double unders
15 box jump step downs 24/20
Then
1000 m row

Coach’s Note
This workout is about managing the run in order to fly through the triplet. Run too slow, and you won’t be able to make up enough time. Run too fast, and you’ll lose your box jumps and double unders. Try and find a pace that makes you breath hard but gives you the ability to move continously. Finish hard on the row–you should know your 1k time from last week. Try and be within ten seconds of it.

Lift
No lift. Spend 30 minutes mobilizing

Skills
none today

Conditioning
5k row for time

CrossFit Workout 6/6/18

Halfway through retest week! Compare to 4/4/18.

Warmup
10:00 of
Single arm hang, AMSAP e/hand
10 single arm/single leg plank e/side https://www.youtube.com/watch?v=gz0CuV-HVGQ
Sagging pec stretch, 1:00 https://www.youtube.com/watch?v=plSEN8Pficc
3 perfect muscle up transitions w/feet on ground on the low rings
Non max set of perfect triceps pushups

Workout Warmup
20 minutes to:
Find a max hold with e/hand on top clenched legless rope hold. 1:30 cap
Find a max ring support hold with your hands turned out 1:00 cap
Then
Pullup warmup and find:
Max kipping ring muscle ups

CrossFit Workout
3 minutes on
1 minute off
Every round buyin of:
150/100m row
6 unbroken ring rows at the same height you did during test week.

Then work on
100 perfect tricep push ups for time. Score is time to complete all 100, including buyin
Four round cap

Coach’s Note
Row very hard, so that you have lots of time. Make sure that you avoid going to failure in the first set of pushups. Try and hold a steady pace until the round that you’ll finish 100 in, and then go for broke.

Lift
Find a 1rm deadlift.

Skills
none today

Supplemental
none today

CrossFit Workout 6/5/18 Tuesday

Retest week continues! Compare this to 4/3/18

We are excited to announce the rebirth of Basic Barbell.
Tuesday at 10AM
Wednesday at 5:30 PM
Friday at 4:30 PM.

This will take place in the weightroom, and will be a coached version of the lift of the day. Come have fun, improve your technique, and set some new PRs!

Warmup
EMOM 15
Min 1 Star plank ups, 6 e/side w control pause at the top https://www.youtube.com/watch?v=GOTRelrK2Wo
Min 2 :30 planche lean https://www.youtube.com/watch?v=FkX0PznhUkg
Min 3: Supinated puppy dog stretch w.barbell https://www.youtube.com/watch?v=wT4hwb01rZI

Workout Warmup
5 Rounds of:
5 clean deadlifts to power position
3 high hang power cleans, building to a heavy but non-max set. AKA no misses
1 high box jump

CrossFit Workout
14 min AMRAP “”DT plays Ball””
15 ball slams 30/20
12 deadlifts 155/105
9 HPC

Coach’s Note
This workout is about grip and continuous movement. Wherever you break the barbell movements, make sure to break the deadlifts at 11, so you can pick it up and go right into hang power cleans. Break the ball slams before you think you need to. Always stay in good positions so to reduce lower back fatigue.

Lift
Find a max squat snatch and max squat clean

Skills
none today

Supplemental
none today

CrossFit Workout 6/4/18 Monday

Welcome to retest week! Compare this workout to 4/2/18. Have fun 🙂

Warmup
12:00 for 3 rounds of
Half-Kneeling Upside down KB Press 12 reps e/arm slower down than up
10 Pullup-plus
:30 Wrist Mobility, Coach’s choice
:15 ring row to chest hold

Workout Warmup
Find a max supinated chest to bar hold (Cap @ 1:00)
Find a max nose and toes handstand hold, with your hands directly under your shoulders (Cap @ 1:00)
Then
1 attempt to find a max set of strict handstand pushups
1 attempt to find a max set of supinated strict chinups

CrossFit Workout
4RFT
4 Wall Walks
10 burpees
10:00 time cap

Coach’s Note
This workout is all about managing shoulder fatigue. Stay steady in the early rounds so that you can sprint that last round of burpees. Focus on walking your hands in short choppy steps, and don’t forget to walk your feet on the way down.

Lift
Find a 1rm Press

Skills
Find a max set of Bar Muscle Ups

Supplemental
None today

CrossFit Workout 6/2/18 Saturday

Teams of 3:
1 person always running a 400
You have to switch who runs the 400 each time
Other 2 people alternating on:
Choose your own adventure:

120 back squats 135/95 OR 90 overhead squats 135/95 OR 60 double front rack kb squat 2×24/16

150 pullups/100 chest to bar/50 ring muscle ups/20 rope climbs

180 abmat situps/150 v-ups/120 toes to ring

300 (total) dumbbell push jerk 50/35 OR 210 dumbbell push press (total) 50/35 OR 180 db strict press(total) 50/35

 

CrossFit Workout 6/1/18 Friday

Warmup
10:00 of:
Lazy side plank 8 breaths/side https://www.youtube.com/watch?v=kKMGAiDQRNw
T-spine rotation 8/side https://www.youtube.com/watch?v=GxOAf5xN9-8
3 Nordic hamstring curls https://www.youtube.com/watch?v=5JLd4OA_XXk
1 length up and back leopard crawl

Workout Warmup
6 rounds:
3 hang power cleans building above workout weight
2 slamball over shoulder, focusing on violently opening your hips.
:30 of rowing, building from very easy in the first round to an all out sprint your last round
rest 3:00 after the last rowing set, then start the 1k.

CrossFit Workout
For time:
1K row

3:00 rest

3 rounds for time:
8 hang power cleans 115/75
10 ball slams 30/20
8 burpees over the bar

If you are running, run a 550 for time.
If you are biking, do 90 calories for time.
If you can, please row.

Coach’s Note
I want this to be full effort on both pieces. Two scores today. Scale the hang power clean weight so you can do at least the first 8 unbroken.

Lift
Hit 5 power cleans between 85-95% of your max. Rest at least 3:00 b/t sets.

Skills
Spend 15:00 working on your worst CrossFit skill. Keep fatigue low, and reps technical.

Supplemental
Taper Week. No extra conditioning. Hit the WOD hard and fast.

CrossFit Workout 5/31/18 Thursday

Warmup
4 rounds:
:20 hollow hold
:20 arch hold
1:00 couch stretch
10 wallball squats

Workout Warmup
12:00 of toe to bar practice
then:
3 rounds, increasing in intensity of:
3 toe to bar
150 run
5 wallballs @ workout weight

CrossFit Workout
For time:

30 Toes to bar
400m run
30 wall balls 20/14

Everyone goes to 10 feet.

Coach’s Note
This workout is designed to find the edge of what you can sprint through. If the toes to bar will take you more than 6 sets, scale the number. If you can’t yet maintain the rhythm of toes to bar, do kipping knees to chest. If toes to bar are a strength, try and hold on to the bar for all thirty. Everyone run hard enough that the 30 wall balls is hard to do unbroken.

Lift
no lift. mobility instead

Skills
Find a max set of unbroken double unders.
rest 3:00
4 rounds: 1 attempt to hit at between 70-80% of your max set
rest 1:00

Structural
Taper Week. No extra conditioning. Hit the WOD hard and fast.

CrossFit Workout 5/30/18 Wednesday

Warmup
10:00 of
1 round of crossover symmetry
:30 glute bridge
10 perfect kip swings with an abmat between your feet
10 breaths in lizard e/side

Workout Warmup
5 rounds of:
The pullup warmup
Coach’s favorite front rack stretch
5 paused front squats above WOW

CrossFit Workout
8 min AMRAP:
10 Front Squats 135/95
10 pullups
12/9 calories row

If you can do 5 unbroken Chest to Bar, please do Chest to Bar

Coach’s Note
This workout will challenge you to do unbroken sets at a moderate weight for Front Squat. Pick a weight that you can do at least 2 rounds unbroken on, but that will feel a little heavy from the start.
If you can do kipping pullups, but 10 will take you more than 3 sets, scale the pulllups to 3 sets worth.

Lift
3×5 reps @ 10rm back squat weight from Week 1.
Perform these reps as quickly as you can maintain perfect form. Rest as needed in between sets

Skills
3×10 GHD and GHR supersetted.

Supplemental 
Taper Week. No extra conditioning. Hit the WOD hard and fast.

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