CrossFit Workout

CrossFit Workout
“The Big Chipper”
Teams of 2 (alternate reps for all non-synchro movements)
50 stone shoulder 95/75
50 Box jump overs 28/24
50 Synchro (NOT partner) deadlifts 155/105
50 Synchro Medball situps
20 burpee broad jumps 7’/6′
30 synchro medball situps
30 synchro deadlifts
30 box jump overs
30 stone shoulder

rx+
36/32 box jump overs, 185/125 deadlifts

Condtioning
Row :20 on 1:40 off for 8 rounds

CrossFit Workout 8/16/19 Friday

Warmup
3 rounds
5 empty bar snatch grip sotts press
150 run
2 rope pullups/arm

then warmup your snatch to 60%

Lift
3 broad jumps, as far as possible, then:

8:00 EMOM
1 Squat snatch @60%

Keep these light and snappy

CrossFit Workout
“First Cut”
4 Rounds for time with a 20:00 cap
400m run
4 Rope raises 24/16
7 squat snatches 115/75

Rx+
2 legless rope climbs, 155/105

Coach’s Note
These snatches should be moderate. Touch and go should be hard/not possible, but you shouldn’t be missing. For the rope raises, pick a weight that’s hard enough you have to work for it.

Conditioning
10:00 row for cals

CrossFit Workout 8/15/19 Thursday

Warmup
1 warmup:
3 rounds
:15 single leg glute bridge/side
up and back banded shuffle (face the same direction) https://www.youtube.com/watch?v=RO4DQWzCusI
150 run
15 du

CrossFit Workout
“Triple Trouble”
3 Rounds for time with a 30:00 cap
500m row
50 DU
800m run

CrossFit Workout 8/14/19 Wednesday

Warmup
3 rounds
2 snatches+ 2 cleans up to 60%
Pullup warmup up to pullups
:30 hollow hold

Lift
12:00 EMOM
Min 1-6
1 Power Snatch @60%
Min 7-12
1 Power Clean @ jerk @60%

Keep these light and snappy.

CrossFit Workout
“The Standard”
For time
30 clean and jerks 95/65
30 Pullups
30 Dips
30 Snatches

Rx+
115/75
15 RMU

Coach’s Note
If your snatch for the EMOM is less than the workout weight, scale the workout weight. If we don’t have pullups or dips, do banded versions.

Conditioning
10 rounds :90 run :90 off

CrossFit Workout 8/13/19 Tuesday

Warmup
10:00 @ a steady (below workout) pace
400m run
30 vups
20 burpees to ring
Accumulate up to 20 strict toe to ring (or leg raises) in remaining time

Workout Warmup
3 rounds:
5 OHS @ 3111 up to workout weight
5 kipping toe to ring
150 run, fastish

CrossFit Workout
“The Ringers Remixed”
At 0 start (with a 9:00 cap)
300m run
30 Toe to Ring
200m run
20 toe to ring
150m run
10 toe to ring

at 12:00 start
15-10-5
Burpee to ring
OHS 95/65

Rx+
135/95

Coach’s Note
If you can’t run, use a bike today. These toe to ring numbers may be large for some of you. Stick to numbers you can do in 1-2 sets each round. For the OHS, it should be unbroken, but challenging.

Conditioning
At about 70% effort
7:00 row
7:00 bike
7:00 run
7:00 ski
7:00 row

CrossFit Workout 8/12/19

We will be doing versions of some of the games workouts this week! Have fun with this, scale enough that you get a good workout in, and get a taste of what the games athletes went through! With the uptick in intensity/volume of the workouts, we’ll be taking a bit of a deload on the lifting. Don’t get heavier than assigned percentages, we start a build to test week next week.

Warmup
10:00 of:
Double kb clean practice
10/10/10 rowing drills
:30 passive hang

Workout Warmup
3 Rounds:
200m row
5 double kb push press
1 wall walk/ 10 feet of hs walking

CrossFit Workout
“Second Cut”
For time with a 14:00 cap
800m row
66 Double kb push press 12/8
8 wall walks

Rx+ 16/12
120 feet of hs walking

Coach’s Note
The kettlebells should be light. This workout is all about pushing the pace enough early that you don’t fall off, but keeping something in the tank for the wall walks/hs walking. The number should be aggressive. Think 2+ breaks for the wall walks.

Conditioning
3:00 Row
1:00 off
4 rounds

CrossFit Workout 8/10/19 Saturday

Warmup
Do the 5 step and 90 rep
3 Rounds
5 lunges/leg
5 pendlay rows or bmu warmup
5 pushups or hspu
20 du

CrossFit Workout
For time:
150 DU
100 alternating back rack lunges 95/65
75 abmat situps
50 pushups
25 Pendlay rows 145/95

Rx+
hspu, and BMU

Coach’s Note
Those lunges are going to be spicy. You may step any direction, but you must alternate legs every step. For the DU, if you can’t do DU, do 300 SU instead. The pendlay rows should be heavy. If you can rep out more than 5, add weight.

Gymnastics
5 RFT 5 RMU 15 C2B

Strong Man Work
5 Rounds, 25m each
Yoke Carry
Double KB front rack carry
Double waiter’s carry

Pain Work
“:45 on
3:30 off
4 rounds

Go get it.

CrossFit Workout 8/9/19 Friday

Warmup
2 rounds
:30 of banded ankle distraction/side
:30 goblet squat hold

Then, with a 5:00 cap
Accumulate 2:00 back squat hold (bottom) with 33% of your 1rm.

If you’re unsure of your 1rm, do 75/55.

Lift
Every 2:00 for 6 total rounds
A 6 Paused back squats up to something heavy
B Tuck lever progression+ 1 power snatch up to workout weight

CrossFit Workout
5-4-3-2-1
Wallballs x 5 20/14 to 10′
Rope raises 24/16
Power Snatches
135/95

Rx+
165/115 snatch, 1 legless rope climb each round

Coach’s Note
The wallball sets should be hard to maintain pick a weight for the rope raises that is very challenging. The power snatch weight should be about 70-75% of your 1rm. Don’t pick a weight you can touch and go unless it’s RX.

Gymnastics Density Work
10×9 unbroken pushups

Barbell Stamina Work
15:00 EMOM
5 Front Squats
10 Back Squats
5 Bench Press

Front squats and Back Squats at 56% of back squat
Bench Press @ 71% “

Conditioning
Run 1 mile

Rest 3:00

Run 1 mile

Try to keep these as close as possible. If you can’t run 1 mile in less than 9:00, do 9:00 of running instead.

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 8/7/19 Wednesday

Warmup
10:00 of:
1 snatch+ 1 ohs up to 80%
3 box jump overs
:30 of sciatic nerve flossing/side

Strength
3 Rounds on the :90 start
A 1 Power snatch+3 OHS. Start @ 80% of your lowest weight.
B 60m farmer’s carry AHAP+ 5 single leg RDLs,/leg building to heavy
C Strict HSPU work
L1 3-5 deficit pike HSPU
L2 2 negatives+AMSAP pause 1″ off the ground on the last one
L3 3-5 at a deficit. Add height every round

Then, do a few rounds of 3 of the workout

CrossFit Workout
Climb as far as you can in 12:00
3 Shoulder to overhead 95/65
3 BJO 24/20
3 T2B

6/6/6

9/9/9

No one goes up, just go farther

Coach’s Note
Someone will get into the round of 21. Everyone should be able to make it well into the round of 15. If you can’t do at least 10 unbroken shoulder to overhead, pick a lighter weight. For the T2B, consider breaking earlier than you think you need to so that you have some juice left for the bigger sets at the end.

Clean and Jerk
2×3 @ 71%
2×2 @81%
2×1 @ 86%

Then
21 unbroken thrusters 95/65 on the 3:00 start for 4 rounds

Grip and Core Work
100 standing empty bar forearm curls e direction
75 GHDs
100 empty barbell curls

Score is number of sets—don’t really care how long it takes, I want you to rip off big chunks.

Conditioning
Row 5 minutes

rest 1:00

Row 5:00, faster