Welcome to the start of our home-training! Please remember–we will have zoom classes at 6am, 9am, 4:30pm, and 6pm tomorrow. The links for those are in the member facebook group.
The most important thing currently is to support each other and keep the community as strong as possible. Take class. Have a normal routine. Work hard. sweat, talk smack, and have fun with your friends.
At Home Workout No equipment version:
8 stepups(total). Do these on a bench, chair, or even stairs
Do a coach’s warmup, then get right into the lift
Lift: start this at 10:00
5 Rounds of:
6 suitcase deadlifts/side
10 front foot elevated lunges/leg
12 barbell hip thrusts
Goal is smooth, perfect movement.
Then, warmup your pullups, double unders, and squats
CrossFit Workout: start this at: 35:00
A 10 double kb front squats 2×20/12
B :30 of max reps of a pullupy thing, your choice
C max double unders
Rx+ 24/16 for the kbs
Score: reps of the DU+ pullupy thing… old school SFM scoring style
Ring rows are worth 1 point
The squats are just good for you 😛
Cooldown:start this at 55:00
1:00 lat roll/arm
10 t spine rotations
This is a good day to practice the pulling movement you’re worst at under fatigue. It’s also a good day to attempt double unders. The squats should be perfect, and unbroken but challenging
3 max effort hanging l/n sit holds
rest 1:00 in between efforts
4 rounds of
1:00 AMRAP of 8 bfb and 16 air squats
At Home Warmup
Get a good sweat/stretch on, then:
3 rounds of
:20 wall sit
5 pogo jumps
At Home Workout
A :30 of tempo squats, holding something in a bear hug. 3 seconds down, pause in the hole
B :30 of powell raises in a side plank (switch sides every time you come back)
C max pogo jumps
D rest or :30 plank, depending on how heavy/tired the other stuff makes you
Warmup- start this at 12:00
:30 banded front rack stretch/side
:20 bottom of front rack hold with an empty bar
10 good mornings
Then, warmup your hip cleans to something that feels like about 70%
Lift: Start this at 28:00
Every 2:00 for 8 rounds:
First 4 rounds: 3 hip squat cleans+1 deadlift with a 5 second descent
Last 4 rounds: 3 deadlifts with a 5 second descent. Get heavy, but they only count if it’s 5 seconds down:)
CrossFit Workout: start this at 48:00
For time with an 8:00 cap
20 hang squat cleans 135/95
25 toes to bar
30/20 cal bike
No rx+. Just sprint.
as many minutes of easy movement as you are willing to do.
Wheweeee. This one is aggressive from a time cap perspective. Use the time cap as incentive to go out hotter than you normally would. For most people, you’ll need to get to the bike with at least :90 to have a shot at finishing, so adjust the weight and toes to bar to make that happen. Someone is going to go unbroken, and finish in just under 4 minutes. Do not scale this one to the point where you can leisurely stroll through it under the time cap–it should be a push to finish.
3×6-8 single arm ring rows/arm
Spend at least 20:00 on a bike easy or walking after this one. The class workout is going to hurt if you do it right.
At Home Workout Get outside for 60-90 minutes, away from people, in nature.
Warmup: start this at 5:00
Do a coach’s warmup, then do all of crossover symmetry
Then grab your kbs
Upper body structural work: start this at 12:00
A 10 pushups (1 second pause at top and bottom each rep)
B 10 chinup grip inverted rows-same pauses
C 25m kb front rack carry-get heavy, but elbows must touch ribs
CrossFit Workout: start this at 30:00
:30 on, 1:00 off for 18 rounds. Alternate between:
A Bar facing burpees–leave an empty bar on the ground for these
B Row calories
C Air Squats
Cooldown: start this at 57:00
:90 in saddle stretch
There’s a fair bit in today’s class, so make sure you hustle a little bit through transitions. If you don’t have pushups and pullups, this accesory work is going to be gold for you. Add a box or use a band on the pushups if you don’t have them. The rows, walk your feet to make them easier or harder. The workout is pure pain–1:2 work to rest ratio. Go hard, recover, and hold on as long as you can.
:30-:45 soreson hold
x 4 rounds
if :45 is easy, add weight
Every 2:00 for 7 rounds
1 BTN Jerk+1 Jerk
Cooldown: start this at 50:00
1:00 lat foam roll/side
1:00 banded single leg hinge stretch/side
3:00 of box breathing
This one should be steady–it’s hard to speed up a crush carry or dumbbell power cleans. Fight to stay unbroken for a long time. I think the best scores will be in the 6 round range, and I think the average will be getting into the fourth round.
Warmup–start this at 12:00
Warm your overload push press up. In between, practice handstand walking:
Level 1: Accumulate 30 handstand shoulder taps and 3 around the worlds in each direction
Level 2: kick into a handstand and walk with a partner holding a pvc, or into a wall
Level 3: 3×25 foot hs walk unbroken
Lift: start this at 25:00
Every 2:00 for 5 rounds
3 overload pushpress
Push press up, 5 second lower down
Then warm up your rope climbs and box jumps.
CrossFit Workout: start this at 40:00
1 rope climb
12 Shoulder to Overhead 95/65
12 box jumps
rx+ 2 rope climbs in rounds 1, 3, and 5
Cooldown: start this at 55:00
20 pvc passthroughs
1:00 of sciatic nerve flossing/side
Today’s workout should take 7-12 minutes. If you cannot do the shoulder to overhead unbroken for at least 3 rounds, then scale those. The box jumps should be steady, but it’s ok to need a little rest there. If we don’t have rope climbs, do rope rows or rope knee raises today.
3×1:00 pallof hold on each side (tall kneeling)
1:30 on, 1:30 off for 10 rounds. You pick the machine
10 Dumbbell stepovers 35/25 to a 20/16 box
15 Russian swings 24/16
20 abmat situps
rest 1:30 in between rounds.
Rx+ 24/20 inch box.
Cooldown: start this at 55:00
1:00 pec smash/side
This one should be grindy–between 2-3 minutes of work, followed by :90 of rest. I want you to be able to do the swings and situps unbroken. The stepovers should be a trudge, but not so heavy that you ever have to put the dumbbells down. If you’re going to fly through this one easily, you should up the box height.
4×10 perfect rower pike ups
Every :90 for 10 rounds, all at 60% of your lower lift
2 Power cleans+2 1 and 1/4 front squats
All classes today will be a rowing clinic, taught by Big Jon!
We will go over rowing technique for about :40, then doing a 2k row.
CrossFit Workout: start this at 45:00
2000m row for time.
Cooldown: start this at 56:00
1:00 couch stretch/side
It is often helpful to break this into 400 or 500 meter chunks, and focus on completing each of those under a certain pace, rather than trying to go out hot and hang on. My traditional strategy has been:
1st 400–out at goal pace, while you’re feeling good
2nd 400–purposefully slow down a few seconds slower than goal pace, before it really starts to hurt
3rd 400–hold onto that :01-:02 slower pace, focusing on rowing with excellent technique, and positive self talk
4th 400– speed back up to goal pace if you’re feeling good, hold on if you’re not. This is the worst part of the row, by far. If you can win the 4th 400, you win the race.
5th 400–depending on how you’re feeling/rowing, hold out to about :45 to go, and then close your eyes and sprint. Nothing left in the tank, full effort, full victory!
:20 on/:40 off x 4 rounds
Front rack hold
Goal is 110% of your max fs
10:00 to build to a heavy slow first pull snatch
36:00 Bike at Endurance pace
At minutes 6,12,18,24, and 30 1 Snatch @ 85% of max.
I would actually do this BEFORE the 2k if you can.
Warmup: start this at 10:00
Do the barbell warmup, then:
4 rounds of:
10 total russian twists
5 power cleans, up to workout weight
CrossFit Workout: start this at 20:00
A 5 Power cleans 135/95
B 20 russian twists 16/12
C 40 DU
rounds 3-5 3 power cleans 155/105
rounds 5-8 1 power clean 175/115
rx+ go 155/105, 185/125, 225/155
Cooldown-start this at 55:00
1:00 sciatic nerve flossing/leg
Coach’s Note The power cleans should never be close to your max–think 60/70/80%ish. The russian twists are total, and should be unbroken. The dubs should take less than :40. Today is a good day to practice double unders, even if you trip a lot.
4x 6-8 ab rollouts use a bar with 45s on it.
12:00 EMOM of:
1 muscle snatch. 40-60% of your 1rm.
30:00 Bike for cals
Try to hold about 90% of a theoretical 30:00 pace
Warmup start this at 10:00
Do the pullup warmup, then:
Toe to bar skill work
Level 1: Toe to bar progression
Level 2/3: 5:00 to find 1 max set of toes to bar
Then warmup your strict press to about 75%
Lift-start this at25:00
1 rep every :75 for 10 rounds
Start at something that feels like around 80%, and build to something that feels heavy
last week–no misses, but ride that line. .
CrossFit Workout: start this at 40:00
1 round of Cindy
10/7 cal bike
15 air squats
Rx+ 1 second pause at the top and bottom of every pushup.
Cooldown start this at 55:00
1:00 back of hand knee plank/side
This one will get very bad very quick if you hit the bike too hard. Take pride in your movement–I don’t care if you get a good score if your pushups and squats look like shit. If we don’t have pullups/pushups today is a good day for jumping pullups or australian rows, and box pushups, so you can get in and out of pushup position quickly.
3x25m double kb front rack carry, heavy! \
In 10:00 build to a heavy jerk, pause in the dip and in the catch- take this from a rack