Month: May 2020

3 Rounds

400 M Run

21 Thrusters

200 M Run

*Rest 3 minutes between rounds

*Round 1: 95/65

*Round 2: 115/75

*Round 3: 135/85

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Temper the intensity on your 400 M Run and start of your thrusters, but when you get to the 200 M, “empty the tank”. We expect to see positive splits here, meaning each round should take a little longer than the previous, but try to keep all of them within 1:30 slowest to fastest.

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SUGGESTED WARM UP:

1. 10 Step Ups + 10 Strict Press (45/35)
2. 10 Cossack Squats + 10 Leg Swings
3. 100-200 M Run, nice and easy
4. Stretch and mobilize hips and front rack
5. 100-200 M Run, medium pace
6. 5 Thrusters (45/35) – 4 Thrusters (95/65) – 3 Thrusters (115/75 – 2 Thrusters (135/85)

FOR TIME

40 Cal Row

10 Push Ups

30 Cal Row

20 Push Ups

20 Cal Row

30 Push Ups

10 Cal Row

40 Push Ups

Rest 5 Minutes, then

30-20-10

Alternating DB Snatch

Handstand Push Ups

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Pull then Push. Pull then Push. This should be a workout that can remain intense from start to finish. While you don’t need to think “unbroken” try to move fast from the start and let the heart rate dictate how long you can hold on.

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Suggested Warm Up:

1. 5 DB Good Mornings + 5 Press Ups – 2 Sets
2. 10/8 Cal Row fast + 10/8 Cal Row easy
3. Stretch/Mobilize wrists and lats
4. 5 DB Snatch High Pulls – each side + 5 Db Push Press (each side)
5. 10/8 Cal Row fast + 10/8 Cal Row easy

4 Rounds 

3 Minutes 

12 Pull Ups

12 KB Swings  

6 Chest to Bar Pull Ups 

6 KB Swings 

Max Clean and Jerk  

Rest 3 Minutes 

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Round 1: 135/85

Round 2: 165/105

Round 3: 185/115

Round 4: 205/130

*Score is total Clean and Jerk reps accrued over 4 rounds

*Final bar should not be more than 85% of 1 RM Clean and Jerk

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Scale the pre-barbell reps so you get over a minute of clean and jerks early on. This will take some thought to properly strategizing how fast you want to get to that barbell but with enough juice to get some quality reps in.

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SUGGESTED WARM UP

1. 5 Hang Clean and Jerk (45/35) – Pause catch of Clean and catch of jerk for 1 second
2. 5 Press Ups to Downward Dog – hold each position for 2 seconds
3. 5 Scap Pull Ups + 5 Scap Push Ups – 2 rounds
4. Stretch and mobilize wrists and front rack
5. Clean w/ Pause at Knee + Jerk with pause in dip – 5 reps – adding weight each time
6. 5 Pull Ups + 5 KB Swings + 5 Clean and Jerk singles at first weight

EMOM 10

3 Back Squats 

*start at 50%, add 3-5% each set.  This will end heavy but stick to the EMOM pacing

Rest 5 Minutes 

Every 2 Minutes for 5 Sets 

2 Front Squats 

*Start at 70%, add 3-5% each set

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The back squat time domain may not allow you to reach anything near your actual 3 RM – but allow this to turn in to a strength + light conditioning piece. When you get to the front squats, you should be ready to go after it pretty hard with enough rest between sets.

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SUGGESTED WARM UP:

1. 10 Alternating Step Ups / rest 15 seconds / 10 Alternating Weighted Step Ups
2. 8 Tempo Bulgarian Split Squats (R and L) / Rest 1 Minutes (4 Weighted Bulgarian Split Squats (R and L)
3. Hold bottom of Squat – 30 seconds / Rest 30 seconds / Repeat
4. Stretch / mobilize ankles and hips
5. 5 Tempo Back Squats (20-25%) – 3 seconds down + 3 second hold
6. 5 Tempo Front Squats (30-35) – 2 seconds down + 2 second hold

4 Rounds

80 Double Unders 

40 Reverse Lunges / Step Ups (no weight)

20 Handstand Push Ups 

*Alternate between lunges and step ups each round (2 round of each)

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This is going to be a real test of your double under capacity, especially rounds 3 and 4. We are thinking unbroken lunges/step ups and keep it together on handstand push ups. Avoid the redline stage over the first 2-3 rounds there.

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SUGGESTED WARM UP:

1. 2 Rounds: 5 Cat/Camel + 5 Thoracic Rotations each side
2. Stretch and mobilize calves
3. 30 sec standing pigeon pose (each side) + 30 sec couch stretch (each side)
4. 20 Jump Rope + 6 Reverse Lunges + 6 Step Ups + 20 second handstand
5. 10 Jump Rope + 4 Step Ups + 4 Reverse Lunges + 4 Handstand Push Ups

Part 1: 

5 Sets 

250/200 M Row

*Rest 2 minutes between sets – make each set close to max effort 

Part 2: 

18-12-6

Hang Snatch (95/65)

Lateral Burpees over Barbell

Rest 3 Minutes, then

16-10-4

Hang Clean (135/85)

Lateral Burpees over Barbell 

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Part 1 is prescribed for speed and intensity, but if you are overly sore from Murph, use it as an extended warm up to get some blood flowing to your legs. Part 2 is meant to be done fast and close to unbroken, if not completely unbroken. Get that short engine back after hero week!

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SUGGESTED WARM UP

1. PVC Pipe Pass throughs and figures 8s – 20 seconds each
2. PVC Good Mornings + Snatch Press – 20 seconds each
3. 3 Sets: 3 Hang Snatch Pulls + 3 Hang Snatch High Pulls + 3 Muscle Snatch + 3 Hang Power Snatch – PVC Pipe
4. Stretch and mobilize thoracic and low back
5. 2 Sets: 3 Hang Snatch Pulls + 3 Hang Snatch High Pulls + 3 Muscle Snatch + 3 Hang Power Snatch – Empty Barbell

“Murph”

1 Mile Run 

100 Pull Ups 

200 Push Ups 

300 Air Squats 

1 Mile Run 

*Partition the 100-200-300 anyway you want

*If you have a weight vest, wear it

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The tradition of all traditions within our Crossfit calendar! This is one of the longest, if not THE longest, WODs of the year. As hard as this gets, remember why we are doing this. It is so much bigger than any struggle point you will hit.

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SUGGESTED WARM UP

1. 10 Leg Swings (R and L) + 10 Punter Kicks (R and L)
2. 200 M Jog + 3 Pull Ups + 6 Push Ups + 9 Air Squats
3. Stretch calves + quads + low backs
4. 200 M Jog + 4 Pull Ups + 8 Push Ups + 12 Air Squats
5. Stretch Hips + Pecs + low backs
6. 200 M Jog + 5 Pull Ups + 10 Push Ups + 15 Air Squats

In Teams of 2 ( 1 working / 1 resting)

“Bert”

50 Burpees

400 M Run together

100 Push Ups

400 M Run together

150 Walking Lunges

400 M Run together

200 Air Squats

400 M Run together

150 Walking Lunges

400 M Run together

100 Push Ups

400 M Run together

50 Burpees

*If done solo, cut reps in half (still run 400 M)

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Find a rep scheme for each movement that allows you to avoid the redline stage. Keep it smooth and easy on the runs, chip away.

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SUGGESTED WARM UP

1. 4 Opposites (Each side) – Pause for 3 seconds at end of each
2. From Push Up Position: Rotate top half of back and reach one hand to ceiling – 5 reps each side
3. 5 Scorpions each side – On back or stomach
4. 10 Legs Swings + 10 Punter Kicks + Toe to Knee Pulls (each side)
5. 200 M Run (Medium)
6. Stretch and mobilize quads / lower back
7. 200 M Run (Fast)

“DT”

5 Rounds

12 Deadlifts (155/105)

9 Hang Cleans

6 Shoulder to Overhead

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A Bison favorite! The extra challenge on this one will be the fact you aren’t in the enviornment this WOD craves. Sure, you may not PR, but remember why we do Hero Week and, well, nobody cares if it’s hard. 5-15 minutes….you’ll be fine. Go get it.

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SUGGESTED WARM UP

1. 5 Good Morning + 5 Behind the Neck Press
2. 5 Press Ups to Downward Dog
3. 3-5-7: Deadlift + Hang Clean + Push Jerk (45/35)
4. Stretch Front Rack / Wrists
5. 2-4-6: Deadlift + Hang Clean + Push Jerk (50% DT weight)
6. 5 Single Leg Deadlift (R and L) + 5 Single Arm Press (R and L)
7. 1-3-5: Deadlift + Hang Clean + Shoulder to Overhead (at or above DT weight)

“Hildy”

100 Cal Row

75 Thrusters (45/35)

50 Pull Ups

75 Wall Balls

100 Cal Row

*If you have a vest, wear it

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This is known as a “Battery” workout. You are going to be stuck at one movement for a long time and the speed is less important than simply just “staying in it”.

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SUGGESTED WARM UP

1. AMRAP 3: 20/16 Cal Row + 15 Barbell Press + Max Air Squats
2. Stretch / Mobilize hips and quads
3. Stretch / Mobilize wrists and low back
4. :10 on / :10 off for 3 Sets: Hang from Pull Up Bar / Kips
5. 3 Rounds: 5 Thrusters (45/35) + 4 Pull Ups + 3 Wall Balls