Barbell Conditioning
On 1min x 4mins:
10 Clean & Jerks 135/95 lbs
4mins rest
On 1min x 4mins:
8 Clean & Jerks 155/105 lbs
3mins rest
On 1min x 4mins:
6 Clean & Jerks 185/125 lbs
2mins rest
On 1min x 4mins:
4 Clean & Jerks 205/145 lbs
On 1min x 4mins:
2 Clean & Jerks 225/155 lbs
CFO Class
MetCon
3 rounds for time of:
15 squat cleans
15 ring dips
Men: 135 lb.
Women: 95 lb.
Conditioning
On 3mins x 15mins:
Bike 18/14 cals
Conditioning
5 x 50 cal row
2min rest
Gymnastics Conditioning
As many rounds as possible in 10mins of:
12 Strict pull-ups
10 Box jump overs 24/20″
30s Rest
CFO Class
Team Wod
Teams of 2
As many rounds as possible in 20mins of:
2,000m row
20 Power cleans 185/135 lbs
30 Farmers Carries 2/1.5p (25ft)
Although a team workout where we can share the work, with one athlete working at a time in a 1:1 work to rest ratio, we still need to be aware that this is very grip intensive. Each movement in the wod involves holding onto something, While working athletes should highly consider subbing out based on how their grip feels, the heart rate and lunges might be fine but the grip is the key to slowing you down in this one. The rower is the place where you can get some serious work done, the other two movements are just about chipping away and being smooth in transition.
Mock Weightlifting Meet
1RM Snatch
1 RM Clean & Jerk
A surprisingly taxing combination. After a valid attempt at PRing the snatch, the clean & jerk can be daunting. At this point athletes should get a nice build up and some basic empty bar drills to re prime the nervous system for the lifts.
Strength
4 sets of:
10 DB bench press
40s Plank hold
CFO wod
Gymnastics Conditioning
As many rounds as possible in 15mins of:
1-minute handstand hold
21 toes-to-bars
MetCon
“GI Jane”
For time:
100 Burpee Pull-ups
Bar should be 6″ above standing reach.
Today’s workout is about as old school CrossFit as it gets. Google: “GI Jane Greg Amundson” the original fire breather, for workout tips beyond what we can give you. You will mainly see the relentless pursuit of fitness, allowing nothing to get in his way.
Accessory
3 sets of:
40s Handstand hold
20 push-ups
Active Recovery Day
Come in and do a long warm-up then join our Thursday stretching or Yoga. Go for a swim, bike, run, row, long hike. On YouTube search: Mobility WOD, ROM wod, have an epsom salts bath. Do something active to recover your body.
CFO Class
Weightlifting
“The Bowles Complex”
For max load:
7 Hang Cleans + 5 Front squats + 3 Push Jerks
Having some fun before we max out this weekend. This complex can be devistating, athletes really only get one shot at this because when we make a valid attempt, it fries us. Athletes, choose your weights wisely.
MetCon
For time:
21 Back squats 185/135lbs
21 Deficit Handstand push-ups 4/2″
15 Front squats 185/135lbs
15 Deficit Handstand push-ups 4/2″
9 Overhead squats 185/135lbs
9 Deficit Handstand push-ups 4/2″
Today is a bit of a play off last weeks gymnastic progression, but with a squat progression. This one is about sustaining strong reps, especially as the squats become tougher in complexity, athletes will have to become tougher mentally. A workout where every rep should be a challenge keeping athletes fighting for every inch.
Gymnastics Conditioning
For time:
27-21-15-9 reps of:
Cal Row
Alternating with:
7 bar muscle ups
Posterier Chain Protocol 2
3 sets of:
6 Glute/Ham raises
8 Weighted Bulgarian split squat/leg, Back rack- Demo Video
12 Romanian Deadlifts
CrossFit Class
Strength
On 2mins x 12mins of:
3 Deadlifts
Thinking about squeezing the knees at the top of the lift. This will result in more activation through the anterior chain resulting in more overall core strength. Since the deadlift is mostly a core driven movement, a subtle cue like “squeeze the knees” can go along way.
MetCon
As many reps as possible in 10mins of:
20 Shuttle runs, 25 ft
15 Toes to bar
10 Burpees to 6″ target
With the highest volume of effort today being the shuttle runs. We can ease off the gas pedal a little bit here in order to keep our heart rates lower and larger sets of reps on the toes to bar and the burpees. Here we will want to complete quick sustainable reps coming off the toes to bar; breaking up our set because we think we should, not because we are forced to due to grip fatigue. Setting ourselves up to stay strong through each repetition of this metcon.
Gymnastics Strength
On 2mins x 20mins:
6 Weighted ring dips
10 alternating weighted pistols
Midline Conditioning
2 Rounds for Time of:
25 Calorie Bike
25 GHD Sit-ups
Strength
4 x 4 Front squat
CFO Class
Gymnastics conditioning
As many rounds/reps as possible in 10mins of:
7 Ring muscle ups
10 Box jump overs 24/20″
30s Rest
Some gymnastics at a high heart rate. Despite what athletes might think, the rest is there to encourage a higher heart rate. A slight interval effort that allows for just enough rest to give more intensity into the round.
Weightlifting
In 10mins build to:
1 Heavy snatch
Completing our weightlifting fatigued today to mix things up. Have fun with this and hopefully the fatigue will help clear the heads a little bit after we have had so much focus on weightlifting thus far.
Conditioning
On 2mins x 16mins
Bike 15/12 cals
80 Double unders
Strength
5 sets of:
10 Alternating front rack lunges
10 Front squats
Rest 3mins
CFO Class
Teams of 2
As many rounds as possible in 20mins of:
10 Dumbbell Thrusters 50/35 lbs
20 Shuttle sprints 25ft
In this partner workout, athletes will alternate round for round in a 1:1 work to rest ratio. There is not much in strategy today, the struggle will be in maintaining a pace necessary to elicit a lactate threshold response.
Push/Pull Protocol 2
3 sets of:
10 Dumbbell Bench Press’
10 Double Kettlebell bent over rows
CFO Class
Weightlifting
On 1min x 10mins:
3 Power Snatch
3 Overhead Squats
Looking for quick reps with smooth transitions between movements. Touch n Go power snatch, driving the legs though the floor and receiving the bar with confidence. That confidence carrying over to the Overhead squats with tall solid reps, always active through the shoulders. Athletes will use the same weight for each set.
MetCon
As many rounds as possible in 12mins of:
42 Single arm Dumbbell push press 50/35lb DB’s
200ft Walking lunges (50ft track)
Today’s workout involves a lot of unilateral movement and loading. Athletes can think about maintaining midline tension through each rep. Core to extremity is always going to be a big benefit in our movement, but today it should be at the forefront of our focus.
Gymnastics Strength
10 sets of:
6 Ring dips
6 Strict pull-ups
30s rest
Midline Accessory
4 sets of:
20 GHD sit-ups
25 Back extentions
Welcome to conditioning Wednesday…
Strength
On 30s x 10mins:
3 Deficit Deadlifts 225lbs with 4″ deficit
4 Strict ring dips
CFO Class
MetCon
For time:
50 Pull-ups
40 Sandbag Shuttle sprints
30 Chest to bar pull-ups
20 Box jump overs 42/32″
10 Bar muscle ups
Shuttle sprints: 25ft – 2/1 bags
A rare progression chipper today where athletes will make their way through a three movement pull-up family. There shouldnt be much interferrance from the non “pull-up” movements as far as muscular limitation goes, but athletes should expect their heart rates to elevate. Looking to hold a pace on the shuttles and the box that manages a steady heart rate knowing that we need to be fully capable as the pull-up challenge progresses.
On the pull-ups and C2B athletes can think about a breakup strategy that allows consistency, where on the Bar muscle ups/last set we can let the wheels come off a little bit with a strong finish.
Conditioning
On 1min x 10mins:
Min 1- 40s Cal Row
Min 2- 40s Cal Bike
Tracking total cals within the 10mins, we are looking for athletes to hold a certain number for each 40s effort. We can learn a lot about pacing in an effort like today’s conditioning.
Conditioning
5 rounds with 1min on each movement for total reps of:
Double unders
GHD-sit-ups
Burpees
Cal Bike