Workout of the Day
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
7 Burpee Box Jump-Overs (24″/20″)
7 Thrusters (155/105 lbs)
7 Chest-to-Bar Pull-Ups
Rest until the running clock reaches 20:00, and then…
In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
9 Burpee Box Jump-Overs (24″/20″)
9 Push Press (155/105 lbs)
9 Ring Dips
Friday!
Seven rounds for time of:
7 Pull-Ups
7 Box Jumps
7 Dumbbell Ground to Overhead
You will complete this workout in teams of two, with only one partner working at a time. One partner will blast through a full round before the next begins. Repeat until all teammates have completed seven rounds.
Thursday!
Four rounds for time of:
400 Meter Run
24 Goblet Squats (32/24 kg)
12 Burpee Box Jump-Overs (24″/20″)
This workout is inspired by the “Vest Triplet” events that teens and masters athletes completed on Saturday of the 2017 CrossFit Games. You’ll have a better understanding of how impressive these athletes are after completing this workout and then watching them do the same while wearing a weight vest.
Top times:
Boys 13-14 years old: 13:07
Masters Men: 13:30
Masters Women: 14:06
Boom Lite:
Four rounds for time of:
400 Meter Run
24 Goblet Squats
12 Burpees
A.
Four sets of:
Shoulder Press x 2-3 reps
Rest 2 minutes
Pistols x 4-5 reps each leg @ 4111
Rest 2 minutes
B.
For time:
40/30 Calories of Row (or Assault Bike)
3 Lengths of Gym Dumbbell Overhead Walking Lunges
This workout is inspired by the “Assault Lunge” event that teens and masters athletes completed on Friday of the 2017 CrossFit Games. Males from the ages of 16-49 will use an 80 lb. dumbbell for their overhead lunges; females in those age ranges will use a 55 lb. dumbbell. Check out http://games.crossfit.com and see teens / age 35+ event #3 to watch them complete this workout.
Boom Lite:
A.
Three sets of:
Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 45 seconds
Dumbbell Shoulder Press x 8-10 reps @ 2010
Rest 45 seconds
B.
Same as above
Tuesday!
A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 2 reps
*Sets 1-2 – 60-65% of 1-RM Power Clean
*Sets 3-4 – 70-75%
*Sets 5-6 – 80-85%
*Sets 7-10 – 90+%
B.
“Elizabeth”
Complete rounds of 21, 15 and 9 reps for time of:
Power Clean (135/95 lbs)
Ring Dips
Boom Lite:
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Death March x 20 steps @ 2011
Station 2 – Side Plank x 45 seconds each side
Station 3 – 150-Foot Bottom’s Up Kettlebell Carry (75-feet each arm)
B.
Three rounds for time of:
30 Kettlebell Swings
20 Push-Ups
Saturday
In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 30 minutes of:
100 Kettlebell Swings
100 Burpee Box Jump Overs
100 Wall Ball Shots
Friday!
No classes at gym. Tanell, Kristi, and Ti are at the crossfit games! Regular class on Saturday.
Your workout:
Fairfield Highschool Track
5 Rounds for Time:
400 m Run
20 Air squats
10 Push Ups
Meet up at class time or do on your own. Post your scores to SugarWod!
Warmup Ideas:
100 m Light Jog
20 m Walk on Heels
20 m Walk on Toes
20 m High Knees
20 m Butt Kicks
100 m Light Jog
20 m Lunge and Twist
20 m Inchworms
20 m Squat and Pivot
20 m Earth to Sky
20 m Quad Stretch
Thursday
A.
Five sets of:
Push Press x 5 reps
Rest 2-3 minutes
B.
For time:
15 Deadlifts (225/155 lb)
30 Wall Ball Shots (20/14 lbs)
12 Deadlifts
24 Wall Ball Shots
9 Deadlifts
18 Wall Ball Shots
Boom Lite
Same as above. Modify as needed.
Wednesday:
A.
Five sets of:
Cleans x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes
B.
Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (32/24 kg)
10 Pull-Ups
Rest exactly 4 minutes, and then . . .
C.
Complete as many rounds and reps as possible in 4 minutes of:
10 Box Jumps (24″/20″)
10 Push-Ups
Boom Lite:
A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Death March x 16 steps
Station 2 – Reverse Snow Angels x 20 reps (slow and controlled)
B.
Complete as many rounds and reps as possible in 4 minutes of:
10 Kettlebell Swings
5 Strict Supinated-Grip Pull-Ups
Rest exactly 4 minutes, and then . . .
C.
Complete as many rounds and reps as possible in 4 minutes of:
10 Walking Lunges with KB/DB Farmer’s Carry
10 V-Ups
Tuesday!
Against a three minute running clock, complete:
350/300 Meter Row
Double-Unders x Max Reps
Rest 3 minutes, and then…
Against a three minute running clock, complete:
20/15 Burpees
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes, and repeat both portions twice more – 36 minutes total, 18 minutes of work.
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