Tag: Workout

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

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

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.

Warmup 3 rounds 5 high stepups/leg (no weight) :10 handstand hold :30 crush hold

Speed Work  8:00 EMOM 1 single leg vertical leap/leg

Workout 5 rounds for time of:  box stepups 10 handstand pushups (or pike) 100m crush carry no equipment–20 total box stepups kb/db–16 total box stepups barbell-12 total back rack stepups rx would’ve been 2 35/25 dumbbells in the farmer’s grip, and 24/16kg kb for the crush carry rx+ would’ve been 2×50/35, and 32/24  if I had programmed this as a barbell, it would’ve been 75/55 as rx and 95/65 as rx+, and then 1:00 front rack hold.

Extra Work 20:00 of:  :45 @5 mile pace :15 @2 mile pace

Warmup 9:00 EMOM A- warmup your violent hip extension B- :20 of double unders/practice C- :30 plank

Lift–VIolent hip extension Every :90 for 6 rounds No equipment: 3 Burpee Broad Jumps KB/Dumbbell–5-10 russian swings, AHAP Barbell–Power clean x 3 reps

Workout 12:00 AMRAP 2, 4, 6, etc up the ladder Violent Hip extension movement Double unders (x5) No equipment–burpee broad jump–reps/2 (so 1,2,3, etc) KB/DB–American swing Barbell-hang power clean rx weight would’ve been 95/65, or 24/16kg kb rx+ would’ve been 115/75, or 28/20 If you don’t have a jump rope/double unders, do 1 mountain climber/double under rep.

Extra Work 10:00 EMOM 2 dumbbell front squats for max speed goal is a weight that feels like about 70% then 10 sets of: 10 bentover or ring row 10 lateral raises 10 front raises

Warmup
3 rounds
100m run
:10 active hang
:10 bottom of pushup hold
:10 bottom of squat hold

Sweaty Saturday!
For time with a 35:00 cap:
15 Rounds of:
Cindyish
run 100m
rest:30

Cindyish=
5 pull type things–bentover rows, pullups, etc. If single arm, do/arm. If ring rows, do 10. If bicep curls, do 15.
10 pushups
15 air squats

The :30 rest is there to let you take some chances on pushups/squats in terms of breakup strategy, and see how that might play for Murph.

Extra Work–Endurance Bias
On a 30:00 Clock
2:30 at 1 hour TT pace
:30 @ mile pace”

Warmup
8:00 EMOM
A 10 side plank dip ups/side
B 1 wall walk+ :10 hold

Lift
10:00 EMOM
50 foot suitcase carry

switch hands every minute

You may do a pinch carry if all you have is plates

CrossFit Workout
For time

400m farmer’s carry buyin, then

3RFT
Bicep curls
20 situps
3 wall walks

no weight–:45 towel curl hold

kb/db– 20 curls (/arm if single arm/light weight)

barbell–20 curls

if you can safely do it, you may sub 20 feet of handstand walking for the wall walks.

Rx on the carrry would’ve been 20/16kg for guys, and 16/12 for ladies.

Extra Work-Strength Bias
8 sets of 3
Hip thrust.

Load as heavy as you can without compromising your back

then

10:00 EMOM
2 pendlay rows–about 1/3 of your max deadlift

Warmup
3 rounds
10 skater jumps total
3 hang squat clean movement–pause in the bottom on the last rep for :10
100m run

Speed Work
8:00 EMOM
1 lateral leap each direction

CrossFit Workout
20:00 AMRAP
400m run
hang squat cleans
10 lateral box jump overs or 50 skater jumps

no equipment–10 jump squats instead of hang squat cleans

kb/db– 5 american swings+5 goblet squats

barbell–moderate to heavy weight. 5 should be annoying to do unbroken. Rx would’ve been 135/95, rx+ 185/125

Extra Work- Endurance Bias
8-12 Rounds:
Run 200m
rest 1:00

If you’re unsure of distance, do :45 of running

If you fall off by more than 10%, you’re done. “

Warmup
10:00 of
:30 wrist stretch
10m or :30 overhead carry/hold
10 dip and drives with your back on a wall or rig
3 push press or easier version of gymnastics movement

At home heavy day!
Lift

Every 2:00 for 10 rounds
1 Push Press. Build to something heavy.

No equipment: The hardest bodyweight pressing movement you can do 1-3 reps of. Options:

Deficit pushup (hands on books, or feet elevated on stairs)
Strict HSPU
Strict deficit hspu
hspu negative

etc.

KB/DB– 1 rep/arm. As slow a descent as possible.

Barbell–attempting to build to something very heavy.

Core Work
10 rounds
:15 hollow hold
:15 superman hold

Extra Work-Strength Bias
Below knee hang power snatch
2 reps every :75 for 8 rounds
All at 60% of power snatch max

Every :10 until failure
3 air squats AFAP

300 air squat cap

Warning–this is going to light your legs up. If you plan on doing tomorrow’s class workout, perhaps cap yourself at 150 squats.

Warmup
4 rounds
5 deadlifts up to your workout weight
:10 v up hold
100m run

Skill–Strict Toe to barish

5 sets, 1:00 rest in between

No pullup bar–AMRAP-2 (so a little bit less than a max effort set) Laying toes to bar

Pullup bar–AMRAP-2 strict toes to bar or strict leg raises

CrossFit Workout
8:00 AMRAP
Deadlifts
15 vups–may sub 15 hanging knee raises or 8 toes to bar
200m run

rest 5:00

For time: your score in the first round

No equipment: 20 Box hamstring curls

kb/db–15 RDLs

barbell–10 deadlifts

rx on the barbell would’ve been 205/135, rx+ would’ve been 275/185

So–you do your 8:00 AMRAP.

Your score is 3 rounds+12 vups. At the 13:00 mark, you do 3 rounds+12 vups for time.

Extra Work–endurance bias
50:00 at an easy pace
200m unbroken farmer’s carry
400m jog
200m unbroken front rack carry