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Tag: Workout

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Workout 5.23.20

Warmup
4 rounds
3 squat clean movements up to workout weight
1 wall walk+10 shoulder taps in handstand
Sweaty Saturday
5 sets on the 6:00 start
12 laying toes to bar–don’t sub regular toes to bar, we’ve pulled 2 days in a row already
Squat Cleans
6 wall walks

4:30 cap here on each round (mandatory :90 rest)

No equipment: 10 good mornings+10 cyclist squats
DB–12 squat cleans (15 if single arm)
KB-9 russian swings and 9 goblet squats
Barbell-9 squat cleans

Rx would’ve been 115/75
Rx+ would’ve been 155/105

If you have the space to safely do it, you may sub out 50 feet of handstand walking
Extra Work
Pick 3 carries that you are not good at

Rotate through them for 50 minutes straight. 

Conversely–safely go for a hike, and load up your pack. Please remember–only fill up gas in your community, and stay safe on the trail. 
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Workout 5.22.20

Warmup
On a 10:00 clock
800m run (easy)
10 bodyweight reverse lunges/leg
In remaining time, AMR for quality of: 
10 pike leg lifts
10 arch ups
CrossFit Workout
For time 
Reverse lunges
800m run

no equipment–80 reverse lunges
kb/db–40 goblet reverse lunges
barbell– 30 back rack reverse lunges

rx would’ve been 135/95
rx+ would’ve been 165/110
In-class accessory work
10 sets of: 
10 bicep curls
10 lateral raises
10 front raises

This will obviously have to be light weight, so use light weight or whatever you have around the house. 
Extra Work
10 sets of 2 sumo box front squat
@50% of your front squat. Move the bar as fast as you can, and go every ;90 

8×3 Sumo deadlift
Get as heavy as perfect form allows. Go every 3 minutes.
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Workout 5.21.20

Warmup
4 rounds of: 
20 foot side shuffle/side
20 foot leopard crawl
10 bird dogs/side
Skill/Speed Work
4 sets of 5-10-5 drills. Go every 3:00

Set 1–easy
Set 2–60-70%
Set 3 70-80%
Set 4– 80-90%
CrossFit Workout
Helen ish
3 RFT
400m run
21 american kb swings
pullupy things

no equipment–hang snatch a backpack, 24 bicep curl same
kb/db–american swings, 18-24 bentover rows based off of weight
barbell-hang plate snatch, 18 barbell bentover rows

Strict pullups–8 every round
Extra Work
Run for 40:00
Every 5:00 from 5-35:00 run HARD for :05-:10
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Workout 5.20.20

Warmup
4 sets of:
5 squat press outs
5 pvc sottts press
5 alternating single leg vups

Then go through a pvc snatch warmup
Strength
5 sets of tempo ohs on the 2:00 start

no equipment– 1:00 of 3 seconds down, 3 seconds up with a pvc/broomstick
kb/db–:30 each arm of 3 seconds down, 3 seconds up
barbell- :45 of 3 seconds down, 3 seconds up
CrossFit Workout
:30 of work, :30 of rest for 20 total rounds
A-Squat snatches (or power snatch to ohs) 
B vups
C Burpees
D wall sit

Score is total reps, other than the wallsit
Extra Work
10 sets of 2:
Bench press @65%. Move as fast as possible. Go on the :90 start. 

8 Sets of 3 Back Squat
Start at 70% and build as heavy as perfect form allows
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Workout 5.19.20

Warmup
3 sets of: 
50 foot/:20 waiter’s walk/arm
100m run
:15 star plank.side
Skill
6 sets of: 

Strict hspu

Level 1–
Pike hspu–amrap-2

Level 2–
2-3 Negatives

Level 3–
33% of your max set

Go every 2:00

Then warmup your shoulder to overhead to workout weight
CrossFit Workout
7 Rounds for time:
200m run
Shoulder to overhead
Rest 1:00

No equipment–7 of the hardest handstand pushup variation you can keep unbroken
KB/DB–7 single arm s2o/arm
Barbell- 7 Shoulder to overhead

Rx would’ve been 135/95 here, rx+ would’ve been 185/125

Think about 65% of your max on the barbell
Extra Work
30:00 run
2:00 at a 60:00 pace
1:00 at a 20:00 pace
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Workout 5.18.20

Warmup
3 rounds of: 
5 stepups/leg
5 box jumps
100 flutter kicks
Strength
Hip Thrust–
5 sets on the 2:00 start. If you can’t keep moving for your allotted time, hold the top for the rest of the time
no equipment: 1:00 straight (if you can’t keep moving, hold the top)
kb/db- :50 straight (if you can’t keep moving, hold the top)
barbell-:40 straight
CrossFit Workout
16:00 AMRAP
16 stepups
16 reverse crunches
16 box jump overs/tuck jump

No weight. Everyone does this one today. 
Extra Work
10 sets of 2 on the :90 start:
High hang power snatch at 50-60% of your max snatch. Move FAST.

Then:

8 Sets of 3 on the 2:00 start of:
Weighted chin up or supinated bentover row. Get heavy! 
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Workout 5.16.20

Warmup
3 rounds of: 
3-5 reps of each movement. 
First round-slow and controlled up and down
Second round- slow down, fast up
Last round–fast both directions
Workout
“Barbara”
5 rounds for time
pullup type thing
30 pushups
40 situps
50 air squats

3:00 rest in between rounds

pullup bar–20 pullups
no pullup bar–40 towel rows/ring rows
no good door for towel rows–40 bicep curls (/arm if single arm)
Extra Work
6-10 rounds
1:00 run
2:00 rest

If you drop by more than 25m or so, terminate the workout
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Workout 5.15.20

Warmup
3 rounds
10 split squat rock backs/side
5 deadlifts
5 box jumps
Lift
Every 2:00 for 7 rounds
3 lunges/leg

No equipment–rear foot elevated, :10 pause on the last rep on each leg
KB/DB-rear foot elevated, :05 pause on the last rep of each leg
Barbell–front rack rear foot elevated, :03 pause on the last rep of each leg

get as heavy as you can with that pause
Workout
3 Rounds for time
Deadlifts
25 box jumps

no equipment–50 arch ups
kb/db-35 deadlifts
barbell-25 deadlifts

rx would’ve been 135/95
rx+ would’ve been 185/125
Extra Work
10:00 EMOM
2 push jerks @ 65-70% for max speed/snappiness

then

Every :06 until failure
1 dumbbell/kb snatch

If all you have is a barbell, do 1 power snatch with 95/65 every :08 instead of every :06

100 rep barbell snatch cap

150 rep dumbbell/kb snatch cap
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Workout 5.14.20

Warmup
10:00 of: 
:20 bottom of front squat hold
10 wrist rocks
:30 side plank/side
Skill Work
Free standing handstand hold

Level 1–practice kicking up

Level 2–20 scissor kicks

Level 3– kick off the wall and hold freestanding

5 sets, about 1:00 rest in between rounds

about :30-:45 of work for the practice
Workout
30-20-10
Thruster
Carry (x10 in m)

no equipment–jump squats, suitcase carry a suitcase

kb/db–double thruster, or 45/30/15 single arm, farmer or suitcase carry

barbell–thruster, pinch grip suitcase carry (1 hand)

rx would’ve been 95/65, I would’ve said no one goes up, just go faster
Extra Work
45:00 of: 
2:00 ruck
2:00 unweighted jog

All at about 70% effort
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Workout 5.13.20

Warmup
Do 2 sets of 10 i’s,y’s,and t’s

then: 
2 rounds of 
100m run
25 hollow rocks
5 reps of your pullup movement
Lift
10:00 EMOM
bentover rows:

no weight- :30 of towel rows @3 seconds down, 3 seconds up tempo

kb/db–5 bentover rows/side at a slow down, pause at the chest tempo–other hand braced

barbell– 1 pendlay row, up to something heavy
Workout
4:00 of work, 2:00 rest x 4 rounds
400m run
20 vups
Max pull type thing in remaining time. 

Options: bicep curls, bentover rows, strict pullups, kipping pullups. 

Score is reps*points

bicep curls/ring rows– .5 points
bentover rows–1 point
kipping pullup–2 points
strict pullup-4 points
Extra Work
10:00 EMOM
2 squat snatches at 65%. Make em fast and snappy. 

Accumulate 100 single leg rdls/side

weight as able. 
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