Minutes 0:00 – 4:00 – Heavy Pause Front Squat
Minutes 4:00 – 8:00 – Heavy Hang Squat Clean
Minutes 8:00 – 10:00 – Heavy Squat Clean
On the Minute x 10 – 1 Tempo Front Squat
5 seconds to bottom, followed by a 1 second pause. All repetitions taken from the rack.
3 Rounds For Time:
400 Meter Run
21 Burpees
Alternating On th Minute x 12 (6 Rounds):
Odd Minutes – 50 Double-Unders
Even Minutes – Max Strict Handstand Push-ups
Repeat from last week. Aim to improve.
Not For Time:
1500 Meter Row
35 Burpees over Rower (Lateral)
50/35 Calorie Assault Bike
35 Burpees over Rower (Lateral)
1500 Meter Row
1 Round, Not for Time:
35 GHD Sit-Ups
1 Minute L-Sit (Accumulated)
35 GHD Sit-Ups
AMRAP 9:
1 Ring Muscle-up
1 Squat Snatch (135/95)
2 Ring Muscle-ups
2 Squat Snatches (135/95)
3 Ring Muscle-ups
3 Squat Snatches (135/95)
…
Up by (1) rep each round
2 Rounds, Not for Score:
Minutes 0:00 – 5:00 – Light Pace
Minutes 5:00 – 8:00 – Moderate Pace
Minutes 8:00 – 10:00 – Fast Pace
On the Minute x 12
Rounds 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk
Rounds 6-12: 1 Power Clean and Jerk
Repeat from last week.
Build to heavy single, not max, for the day.
10 Reps @ 70%
8 Reps @ 75%
6 Reps @ 79%
4 Reps @ 83%
2 Reps @ 88%
Rest 2 minutes between
score the last set
For Time:
10-8-6-4-2
Deadlift (275/185)
Bench Press (185/115)
Squat Clean (135/95)
2 Rounds For Time:
400 Meter Run
26 Hand Release Push-ups
400 Meter Run
26 Kettlebell Swings (53/35)
400 Meter Run
26 Sit-ups
400 Meter Run
26 Deadlifts (75/55)
400 Meter Run
26 Air Squats
400 Meter Run
26 Box Jumps (24/20)
40/28 Calorie Schwinn
28/20 Calorie Assault
500/400 Meter Row
OPEN- Rx+
AMRAP 9:
1 Ring Muscle-ups
1 Squat Snatch (135/95)
2 Ring Muscle-ups
2 Squat Snatch (135/95)
3 Ring Muscle-ups
3 Squat Snatch (135/95)
…
Up by (1) rep until finish
PERFORMANCE-RX
AMRAP 9:
2 Pull-ups
2 Power Snatch (135/95)
4 Pull-ups
4 Power Snatch (135/95)
6 Pull-ups
6 Power Snatch (135/95)
…
Up by (2) reps until finish
FITNESS- SCALED
AMRAP 9:
2 Pull-ups
2 Power Snatch (75/55)
4 Pull-ups
4 Power Snatch (75/55)
6 Pull-ups
6 Power Snatch (75/55)
…
Up by (2) reps until finish
In this two part workout, athletes will begin by building to a heavy snatch before completing the workout. If athletes have no interest or goals that involve competing in the sport of CrossFit, we can prescribe them movements that allow them to get a great workout while staying away from “sport specific” movements that typically carry a higher risk. We would consider ring muscle-ups and squat snatches those types of movements.
For athletes who are more interested in life long fitness or improving performance in activities outside the gym, we would replace these with pull-ups and power snatches for both sections. For athletes who do have goals of competing in the sport of CrossFit, but do not yet have the capacity for ring muscle-ups or who do not have them at all, we would guide them down the path to getting there with progressions or a lower volume of muscle-ups. Jumping ring muscle-ups or banded muscle-up transitions would be a good option for today. The weight on the barbell should be a weight that athletes can handle for 10+ unbroken repetitions when fresh, likely something that they did for “Isabel” two weeks back.