CrossFit 11/11/19 Monday

Welcome to reload week! The lift weights will be light–keep them snappy. Try to prioritize sunlight, sleep, and hydration this week.

Warmup
3 rounds of:
:45 banded side plank clamshell/side
5 back squats+4 back rack lunges up to 50% of bs max
20 du

Lift
Back squat
3×10 reps
1st set @50%
2nd set @55%
3rd set @60%

CrossFit Workout
5 RFT
16 alternating back rack lunges 95/65
32 du

Step forwards for the lunges

Cooldown
2:00 couch stretch/side

Coach’s Note
This one is a speedy one. Try to push to keep these unbroken, but one break on the lunges might be wise in the early rounds. If the double unders are too many to do in :45, scale the reps. Do double single under reps if you can’t do dubs. We’ll definitely have times under 5… can someone do sub 4??

CrossFit Workout 10/18/19 Friday

Warmup
2 rounds at a steady pace
1:00 row
1:00 bike
1:00 ski
50 double unders

2 rounds
10 slow eccentric elevated calf raises
10 double dumbbell front squat pulses
10 kip swings

Workout Warmup
3 rounds
5 db thrusters up to workout weight
3-5 toe to bar
15 DU

then, do 1 round fast to see where the pain points are.

CrossFit Workout
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders

Rx’d (Ages 16-54)
♀ 35-lb. DBs
♂ 50-lb. DBs
Scaled (Ages 16-54)
♀ 20-lb. DBs, hanging knee-raises, single-unders
♂ 35-lb. DBs, hanging knee-raises, single-unders
Teenagers 14-15
♀ 20-lb. DBs
♂ 35-lb. DBs
Scaled Teenagers 14-15
♀ 15-lb. DBs, hanging knee-raises, single-unders
♂ 20-lb. DBs, hanging knee-raises, single-unders
Masters 55+
♀ 20-lb. DBs
♂ 35-lb. DBs
Scaled Masters 55+
♀ 15-lb. DBs, sit-ups, single-unders
♂ 20-lb. DBs, sit-ups, single-unders

CrossFit Workout 8/30/19 Friday

Warmup
Do the barbell warmup, then:
9:00 EMOM
A A round of the pullup warmup
B 150 run
C 3 strict press from the floor up to starting strength weight. 3012 for the tempo, hold til :40 on the last rep

Lift
Every 2:00 for 8 total alternating rounds
A 5 strict press, building, @ 3012 (start a bit heavier than last week). Take this from the ground
B 1 big set of kipping toe to bar+ max hanging n/l-sit

CrossFit Workout
10-1 of
power cleans 135/95
pull-ups, chest to bar if you can
150 run after each round including the finish

Coach’s Note
This workout will be grippy! The cleans should be moderate (50-60%) and the pullups should never take more than 2 sets. This one should take somewhere between 10-15 minutes… Although I think someone will sneak in around 9:00.


Gymnastics Density Work
20 rounds on the :55 start
0-5 min 5 strict hspu
5-10 min 10 kipping hspu
10-15 min 25 foot unbroken hs walk
15-20 :10 bottom of hspu hold, :10 top of hs hold

Conditioning
8 rounds
500m row
:30 rest

Keep these sustainable

CrossFit Workout 8/27/19 Tuesday

Warmup
8:00 of:
10/10/10 rowing drills
partner spotted hs walk or wall walk practice. Kick up, and have your partner(s) hold your legs while you walk along.

Workout Warmup
3 rounds at increasing effort/weight
9/6 cal row
2 burpee box db stepovers
1 wall walk
:30ish second rest in between rounds

CrossFit Workout
6 Rounds, rest 1:00 in between rounds
15/12 cal row
5 burpee box db stepovers 2×45/30 to 24/20
2 wall walks

Rx+ 50/35 for the stepovers, and 30 feet of hs walks

Finisher (for quality)
2 Giant sets (no rest)
30 banded curls
30 banded strict press
30 banded pull aparts
30 abmat situps/ghds

Coach’s Note
This workout should be grindy, not a sprint. For the burpee dumbbell box stepovers, pick a weight that feels hard/heavy. If you can’t do 2 wall walks with very little rest in between, do 1 with a hold at the top.
Rotational/Plyo Work

3×2 broad jump
3×1 depth jump

then
:20 single arm ring plank/side x 4 rounds, 1:00 rest in between rounds

Conditioning
10:00 Bike
15:00 Row
10:00 Bike

All at 70% effort. Try to do this fasted if you can.

CrossFit Workout 8/24/19 Saturday

Warmup
Do 3 rounds of 5 reps of all the movements. Pay special attention to the footwork on the hang split snatch.

CrossFit Workout
With a partner
Split reps however you want
From 0-12:00
Team light Diane
42-30-18
HSPU
DL 185/125

From 13-25
100 Alternating DB hang split snatches 50/35
80 BBJO 24/20

From 26-37:00
800m run buyin (together)
Amrap alternating rounds of:
10 single arm OHWL 50/35
2 wall walks

Rx+ strict hspu, 25 foot hs walk


Rope climbs
Every :90
0-3 2 legless, legged descent
3-6 2 rope
6-9 :30 clamp hold

Rest as needed.

3×70% max set of RMU

rest exactly 2:00 in between sets

Conditioning
3 Rounds
6:00 on the machine of your choice
2:00 off

CrossFit Workout 8/8/19 Thursday

1 Warmup today:
15:00 of
200m row
50m crush carry (building)
150 run
25m suitcase carry/ side (building)

CrossFit Workout
20:00 AMRAP
50m crush carry 32/24
500m row
50m suitcase carry/hand 32/24
550 run

CrossFit Workout 7/11/19 Thursday

Warmup
4 rounds
1 length high knees
1 length butt kicks
1 length carioca/side

Workout Warmup
3 Rounds
10/10/10 row drills
5 double kb cleans
5 double kb front squats
150 run

CrossFit Workout
450/400m row
20 double kb squats 2×16/12
400m run
350/300m row
15 double kb squats
300m run
250/200m row
10 double kb squats
150 run

CrossFit Workout 7/6/19 Saturday

Workout Warmup
3 rounds of :
3 stone shoulder
3 stepups/leg
5 slamball situps/GHDs
5 box jumps

CrossFit Workout
Death by (with a partner, alternate which move you do ever round)
Stone shoulder 115/95+pushups

2:00 in between each movement

Then
Pullups+ Box Jump (1+1 in the same minute)

Then
slamball Weighted stepups (each leg) +slamball situps 30/20

10:00 cap at each one. If you don’t finish, do half (round up) until the finish.

Rx+ 145/115, 24/20 inch box step ups, GHDs

Lift
1 Round
1 DL @90+%
20 no bounce DL @ 40-50%,

Then
2×2 back squat @ 85+%
3×10 back squats @40-50%, AFAP

Skills Testing
Flight simulator

Rest 5:00

125% of your max set of BMU for time
2 scores: Max ub set to start, and total time

If you hit 125% on your max set, this just turns into a max ub set, score is reps.

CrossFit Workout 6/29/19 Saturday

Warmup
5 step+90 rep, then
3 rounds of
10 wallballs
20 DU

Workout Warmup
3 Rounds on the 3:00 start
5 Power cleans+OHS up to workout weight
1 wall walk/hs walk

CrossFit Workout
Teams of 3
300/240 cal bike and:

30:00 to complete 2 RFT
100 wallballs 20/14
80 Power cleans 115/75
60 OHS
400 DU
20 wall walks

Rx+
30/20 wallballs
135/95 barbell
100′ of handstand walking

Conditioning
Get outside and move for 90+ minutes consecutively

Strength
2 Rounds
1 back squat @90+%
20 back squats@ 40-50%, @ 2011
rest as needed in between rounds

3 rounds
10 deadlifts for speed @ 50%
rest at least 3:00 between rounds
then
1×3 hand release deadlifts, above 85% of 1rm, off of feel as you’re warming up.

CrossFit Workout 6/28/19 Friday

Warmup
9:00 EMOM
A:2 up and back side shuffles
B :30 passive hang
C: 5 Thrusters up to above workout weight

Skill
Every :90 for 9 total rounds
L1- Have no strict pullups
A AMSAP Flexed Arm hang
B 10 kip swings
C Landmine russian twists x12 total

L2 Have 1-5 strict pullups
A 1 strict pullup+3 negatives @ 30A2
B 2-4 kipping pullups
C Landmine russian Twists x12 total

L3 5+ strict pullups
A 3-5 Strict Pullups, as high as possible, @ 3011
B 6-10 unbroken kipping pullups
C Landmine russian twists x12 total

CrossFit Workout
4:00 AMRAP, 3:00 off for all rounds

400m run,
then amrap:
12 Pullups
12 Thrusters 95/65

400m run, then amrap
9 pullups
9 Thrusters 95/65
rest 3:00

400m run, then AMRAP
6 pullups
6 Thrusters 95/65

Rx+ C2B

Coach’s Note
If you can’t finish the 400 under 2:00 every time, scale the run down to a 300. I want you to be able to do the thrusters unbroken, and the gymnastics in no more than 2 sets. If you don’t have pullups, do jumping pullups today. For level 2, kip or jump to the top after the one strict pullup for the negatives.

Gymnastics Density
10:00 EMOM
5 Strict hspu
:20 pvc strict press

Olympic Technique Work
all at 50%, for perfect form
1 rep, 10:00 EMOM, all in a row (so 0-10 Split Jerk, 10-20 Squat Snatch, etc)
Split Jerk, from the rack

Squat Snatch

Squat clean