Saturday!
In teams of two, complete five rounds for time of:
Run 400 Meters (partners must stay together)
20 Deadlifts (10 each – 225/155 lbs)
30 Pull-Ups (15 each)
Partners must run together, and may only start deadlifts once both members are back at the barbell.
**It is supposed to be at least 50 and partly sunny by 10:30, if it feels to cold we will make another plan.
Friday!
Warm Up
5 Min
10 Banded Goodmornings
10 PVC Presses
10 Plank to Elbows
A.
In teams of two, with only one partner working at a time, partners alternate whole rounds to complete…
As many rounds and reps as possible in 10 minutes of:
10 Push Press (115/75 lbs)
5 Burpees Over the Barbell
Rest 5 minutes, and then,
As many rounds and reps as possible in 10 minutes of:
Row 150 Meters
15 Russian Kettlebell Swings (heavy)
Boom Lite
Same as above.
Thursday!
Warm Up
Dynamic Group Warm Up
A.
Every 10 minutes, for 40 minutes (4 sets) for times:
Row 1000/750 Meters
15 Burpee Box Jump-Overs (24″/20″)
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
Boom Lite
Warm Up
Same as above.
A.
Every 10 minutes, for 40 minutes (4 sets) for times:
Row 1000/750 Meters
15 Burpees
20 Walking Lunges with Farmer’s Carry
Wednesday!
Warm Up
2 Min Monster Walk
2 x 1 Min Goblet Squat Hold
2 Min Jump Rope Practice
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 87%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
B.
Three rounds for time of:
50 Double-Unders
15 Toes to Bar
15 Dumbbell Thrusters (55/35 lbs)
Boom Lite
Warm Up
Same as above.
A.
Back Squat
*Set 1 – 6 reps
*Set 2 – 8 reps
*Set 3 – 10 reps
*Set 4 – 8 reps
*Set 5 – 6 reps
(Use the same load for all 5 sets.)
Rest 2 Min
B.
Same as above. Modify as needed.
Tuesday!
Warm up:
5 Min
5 Inchworm Push-Ups
1 Length Bear Crawl
5 Ring Rows
A.
Every 3 minutes, for 15 minutes (5 sets):
Strict Press x 4-6 reps @ 20X1
B.
Complete as many rounds and reps as possible in 15 minutes of:
5 Pull-Ups
10 Handstand Push-Ups (or L-Seated DB Presses)
15 Box Jumps
Boom Lite
Same as above. Modify as needed.
Monday!
Warm up:
5 min of
Double under practice
3 min of
10 PVC Strict presses
10 PVC Front squats
10 PVC Thrusters
A.
“CrossFit Open Workout 17.5”
Ten rounds for time:
9 Thrusters (95/65 lbs)(scaled: 65/45)
35 Double Unders (scaled: single unders)
B.
4 min Plank Tabata
4 min Hollow Hold Tabata
Saturday!
In teams of three, with only one partner working at a time, complete 3 rounds each of:
Row 500 Meters
8 Front Squats (185/135 lbs – from the ground)
8 Pull-Ups
followed immediately by…
In teams of three, with only one partner working at a time, complete 3 rounds each of:
Row 500 Meters
8 Thrusters (135/95 lbs)
8 Pull-Ups
Friday!
Warm up:
5:00 Min
10 Goat Baggers
150 m Row
10 PVC Pass Throughs
A.
“Bell Hop”
25 Kettlebell Swings (53/35#)
50 Sit-ups
100 Double-unders
20 Kettlebell Swings (53/35#)
40 Sit-ups
80 Double-unders
15 Kettlebell Swings (53/35#)
30 Sit-ups
60 Double-unders
10 Kettlebell Swings (53/35#)
20 Sit-ups
40 Double-unders
5 Kettlebell Swings (53/35#)
10 Sit-ups
20 Double-unders
Boom Lite:
Same as above. Single unders instead of double unders. Modify as needed.
We often hear the term “midline stabilization” in the context of safety during exercise. An unstable midline can absolutely lead to a greater risk of injury, however it isn’t just about safety. A solid midline allows us to transfer force more efficiently than a weak midline. The heavier KB Swings and Sit-ups in todays workout will test our midline. If we lose our midline stability, especially during the higher skill double-unders, this movement will become increasingly inefficient due to poor transmission of power.
Thursday!
Warm up: Clean Technique
A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1 rep
Build over the course of the 10 sets to today’s heavy.
B.
For time:
15 Power Cleans (155/105 lbs)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips
Boom Lite
Warm up: Dynamic Group Warm up
A.
Three sets of:
Turkish Get-Ups x 6 reps (3 each arm)
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Bulgarian Goat Bag Swings x 10 reps @ 3011
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Stationary Dips
10 Push-Ups
20 Kettlebell Swings
Wednesday!
Warm up:
2 min Monster Walks
15 Banded Squats
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 85%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
B.
For max reps in 10 minutes:
Row 1000 Meters
Max Reps Wall Ball Shots (20/14 lbs)
Boom Lite
Warm up:
Same as above and
2 min Shoulder Mobility
A.
Three sets of:
Back Squat x 10 reps @ 31X1
Rest 60 seconds
Nose-to-Wall Handstand Hold x 60 seconds
Rest 60 seconds
Reverse Snow Angels x 20 reps @ 3030
Rest 60 seconds
B.
Same as above.
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