OUR WORKOUTS

SKILL

Hand Stand Push Up and Deadlift Prep

WOD

21-15-9

Deadlift 185/125#

HSPU or DB Push Press 50/35#

12-9-6

Deadlift 225/155#

HSPU or DB Push Press 50/35#

*14 min time cap

WOD

5 Rounds for time:

20/15 Cal Echo Bike

15 Chest to Bar Pull Ups

400m Run

30 KB Swing 53/35#

SKILL/STABILITY

EMOM 9 (3 Rounds)

Alt. between...

Min 1) single leg split squats

Min 2) Cossack squats

Min 3) single leg Romanian deadlifts

*Aim to perform each movement with a slow/controlled tempo for the whole minute. Add weight as needed.

WOD

For Time:

30 Wall Ball 20/14

20 Thruster 75/55

15 Wall Ball 25/20 (Heavier)

10 Thruster 95/65 (Heavier)

Rest 5 min then...Repeat

30 Wall Ball 20/14

20 Thruster 75/55

15 Wall Ball 25/20 (Heavier)

10 Thruster 95/65 (Heavier)

STRENGTH

EMOM 10

Perform 1 Power Snatch.

Build over the course of the 10 minutes to finish with a “heavy” Power Snatch!

*today’s “Heavy” means relative to your perceived exertion! NOT relative to your PR from years ago ;)

WOD

CrossFit Games Open Workout 20.1

(retest day)

10 Rounds:

8 Ground to Overhead 95/65 

10 Bar facing burpees

*15min time cap

“Heavy Day”

Deadlift

7x1 90-95% of 1RM

*GOAL: Let’s get comfortable moving near maximal loads in this session! Remember, performing good and safe one rep maxes is it’s own skill that needs practice and development!

Shoulder Press

5x3 @75-80% of 1RM

*There is a range of percentages today so that you can lift more off of feel. If the shoulders feel like a million bucks, go for the upper percentages today and vice versa.

STRENGTH

For Quality

4 rounds:

5 Strict Pull Ups

10 Tempo Ring Rows (1-3-3-X)

Rest 90 sec between rounds

(Scale up or down as needed. If 5 strict pull ups seem too easy, this is your day to ADD weight!! If 5 strict pull ups is not do-able, use a scaling option that allows you to complete 5 challenging reps)

WOD

5 rounds:

20 Alt. DB Snatch 50/35#

10 Burpee Box Jump Overs 24/20”

STRENGTH

Tempo Back Squats

5x2 using tempo (1-3-3-X = 1sec at top, 3sec descent, 3sec hold at bottom, explode out of bottom)

*use a weight that feels heavy and challenging for all sets. The demands of this tempo vary greatly between athletes, so I have no percentages for us. Go off of feel today!

WOD

4 Rounds

400m Run

30 Back Squats 75/55#

*16 Minute Time Cap

WOD

(class will be split into two groups to avoid rig congestion and ensure proper distancing)

AMRAP 7

5 Toes To Bar

5 Bench Press 135/95#

Rest 3 Min (set up/transition equipment for next part)

AMRAP 7

5 Squat Clean 135/95#
5 Bar Facing Burpee

WOD

”Filthy Fifty Remix”

For Time:

50 Box Jump Overs 24/20”

50 Jumping Pull-Ups

50 Kettlebell Swings (American AKA Freedom Swings) 53/35#

50 Bodyweight lunges in Place

50 Hanging Knee raises

50 Push Presses 45/35# (Empty bar)

50 Alt. Single Leg V Ups

50 Ball Slams 30/20#

50 Push Ups

50 Double Unders (150 single skips)

WOD

CASH IN: 35/25 Cal Bike

Then...

“Fran”

21-15-9

Thruster 95/65

Pull Ups

Then...

CASH OUT: 35/25 Cal Bike

SKILL

EMOM 10 (5 Rounds)

Alternating between...

Min 1) HSPU practice

Min 2) Ring Muscle up progression/transition practice

Example of HSPU Drills/skills to develop:

-Wall walk and hold

-kick up to wall and hold

-Kick up to wall, then a controlled slow, eccentric decent to a soft pad

-Strict hand stand push up to multiple ab-mat pads

-Kiping HSPU’s (if strict is already in your arsenal!)

Examples of Muscle Up drills/skills to develop:

-False grip holds from low rings

-False grip ring to sternum pull from low rings

-False grip transition drill using low rings

-Slow eccentric reversals using false grip

WOD

5 Rounds:

1 Max Cal Row

1 Max Rep Double Under

1 Min Rest

WOD PREP

10 min to build to a heavy Power clean and Push Jerk

WOD

EMOM 20

Perform 1 “heavy” Power Clean and Push Jerk

*aim to build up and warm up to a “heavy” weight beforehand, so that you can use the same heavy weight for all 20 minutes!

WOD

3 Rounds:

400m Run

30 Wall Ball 20/14#

20/15 Cal Bike

10 Deadlift 185/125#

WOD

Part 1)

EMOM 15

Alternate between...

Min 1- Run 150m

Min 2- 12/9 Echo Bike Cals

Min 3-12 Burpees

*This will either be your warm up workout, or cash-out workout! Use an appropriate intensity so that “Squat Clean DT” can be performed at a very high intensity!

Part 2)

“Squat Clean DT”

5 Rounds

12 Deadlift 135/95#

9 Hang Squat Cleans 135/95#

6 Push Jerks 135/95#

*10 min target time

*14 min time cap

WOD

“Half Murph”

For Time:

800m Run

50 Pull Ups

100 Push Ups

150 Air Squats

800m Run

*Partition the Pull Ups, Push Ups and Squat however you want. (Example: 5 rounds of 10 pull ups, 20 push ups, or 30 Air Squats)

STRENGTH

Shoulder Press 5x5 @ 65% of 1RM

*new strength cycle here we come!!!

WOD

3 Rounds:

1 Min Max Rep Echo Bike Cals

1 Min Max Rep DB Burpee Deadlifts 50/35#

1 Min Max Rep Echo Bike Cals

1 Min Max Rep Russian KB Swings (Heavy 70/53#)

1 Min Rest

*Score is total number of reps, for each round.

Skill Development / Strengthening

EMOM 20

Alt. Between..

Min 1) Toes to Bar or T2B progression (you choose the reps)

Min 2) Ring Dip, or Bar Dip, or Ring Push Up, or Regular Push Up (you choose the reps, and appropriate progression)

*Coaches note: if you’re working on a skill aspect of a movement that doesn’t require much strength - use the whole minute to practice! However, if you’re working on a movement that requires a lot of strength - be sure to give yourself some rest to make this EMOM sustainable for 20 minutes!

WOD

“Annie”

50-40-30-20-10

Double Unders

Ab mat sit ups

STRENGTH

EMOM 10

2 “Heavy” Power Snatches

*Aim to use the same weight for the whole EMOM

WOD

5 Rounds:

15 Power Snatches 95/65# 

400m Run

(Safety Tip: Let’s avoid dropping our barbells from overhead today)

WOD

(Retest from 01/06/2020)

For time:

75/55 Row Calories

25 Deadlifts, 165/110 lbs

25 Weighted Box Step-ups, 35/20 lbs, 20/16 in

75 Wall Balls, 20/14 lbs

*17min time cap

2021 The year of new beginnings.

Part 1) 0:00 - 30:00

4K Run AKA 2.5 mile run

*Running Sub 10 minute miles? Scale to just 2 miles.

*Goal time is 22min or less. Scale distance as needed.

Part 2) 30:00-55:00

2 Sets:

20-21

Burpee

DB Thruster 50/35#

KB Swing 53/35

20 minute time cap