3 Rounds
400 M Run
10 Sit Ups
5 Wall Balls (20/14)
.
200 M Run
15 Sit Ups
10 Wall Balls
.
100 M Run
20 Sit Ups
15 Wall Balls
*Rest 3 Minutes between rounds
*30 Minute Cap
___________________________________
The main point of this workout is HARD RUNNING, harder than normal. Push the pace on every run knowing that the work inside is not high volume AND you are getting more than enough rest between rounds.
24 Minute Alternating EMOM (6 Sets)
1: 30 Seconds Cal Row (Hard)
2: 7 Strict Handstand Push Ups
3: 30 Seconds Unbroken KB Swings (53/35)
4: 10 Kipping Handstand Push Ups
*Not recording results
*Scale HSPU reps to something that can be done in under 40-45 seconds
________________________________________
Odd Minutes are meant to tire out pulling muscles and increase the heart rate. Even Minutes should be a focus on clean and crisp movement. Scale reps so you can go in thinking 1-2 sets which will give you enough rest to row hard and KB Swing hard.
5 Rounds
12 Pull Ups OR 9 Chest to Bar Pull Ups OR 6 Muscle Ups
6 Burpees
12 DB Snatch (choose weight)
6 Burpees
12 Overhead Squats
*1 Minute between rounds
Round 1: 45/35
Round 2: 75/55
Round 3: 95/65
Round 4: 115/75
Round 5: 135/95
*25 Minute Cap
________________________________
We want each of these rounds to have a sense of urgency, so make sure you choose there gymnastic movement AND weights that allow that to happen. The later rounds of overhead squats need to be taken seriously, be ultra-aware of your positioning especially as you start coming out of the bottom.
OPEN GYM: 9 AM – 11 AM
In Teams of 2 (1 working / 1 resting)
AMRAP 12
9/6 Cal Row
6 Deadlifts (155/105)
6 Burpees
*Each athlete will do one movement by his/herself – switching at each movement
4 Minute Rest
AMRAP 12
9 Sit Ups
6 Hang Power Cleans (155/105)
3 Strict Handstand Push Ups (scale: kip)
*Each athlete will do one movement by his/herself – switching at each movement
________________________________
With the short sets and a rest right after, your goal here is repetitive intensity. Keep the movements clean, but GO!
*PLEASE SHOW UP EARLY TO WARM UP. WE NEED TO DO TWO 20 MINUTE AMRAPS IN ONE CLASS.
Crossfit Open 20.2
AMRAP 20
4 DB Thrusters (50/35)
6 Toes to Bar
24 Double Unders
OR
Scaled Crossfit Open 20.2
AMRAP 20
4 DB Thrusters (35/20)
6 Hanging Knee Raises
24 Single Unders
Part 1:
3 Sets
5 One-Arm DB/KB Row (Pause at top 3 seconds) – R
5 One-Arm DB/KB Row (Pause at top 3 seconds) – L
10 DB Step Ups (1 DB – held anywhere athlete chooses)
Part 2:
3-2-1-1-1
Bench Press
5 x 7
Back Squat
*Aim for all sets @65+%
_______________________________
*Slow it down today and be prepared to “push” weight. Notice the difference in stimulus when we do short, heavy singles for bench versus the feeling of 5 sets of 7 back squats. How does your nervous system react?
33-27-21-15-9
Cal Row
*400 M Run after each row
*2 Minute Rest after each run
then
75 Wall Balls (20/14)
__________________________________
Barbell Class (715pm – all levels welcome)
A) 3 sets:
Wall sit x 0:30, rest 0:20
Goblet squat x 5 @ 4441, rest 0:30
Half kneeling KB strict press x 5/5 @ 21X1
B) Thruster to “heavy 3” from floor
__________________________________
*You will row today. You will run today. You will wall ball today. And you will sweat today. Accept these facts and bring it.
AMRAP 20
Chest to Bar Pull Ups
Handstand Push Ups
25 Double Unders
5 Deadlifts (225/155)
*Start at 2 reps C2B / HSPU and increase by 2 each round
___________________________________
*SCALE APPROPRIATELY! As part of your long term fitness, you should have the desire to scale movements so that you are able to maintain the proper intensity for a given workout. Today we recommend choosing one movement to“work on” by performing it as prescribed, and anything beyond that you should be scaling back to do continuous repetitions.
Part 1:
3 Sets
8 Bulgarian Split Squats (each leg) – add weight if possible
8 Ring Dips OR 16 Push Ups
250/200 M Row Sprint
Part 2:
3 Rounds
16 Hang DB Clean and Jerk (choose weight)
12 Front Squats *
8 Box Jumps (24/20) – must step down
Round 1: 155/105
Round 2: 185/125
Round 3: 205/135
*12 Minute Cap
___________________________________________
Part 1 should prime the body for Part 2, but don’t overlook the importance of those movements to increase your strength and power. Part 2 is meant to be done at an aggressive pace, as the front squats should be completed in 1-2 sets each round.
