Part 1:
3 Sets
Walking Lunge
Set 1: 60 ft with 1 DB/KB
Set 2: 60 ft with 2 DB/KB
Set 3: 120 ft with 1 DB Overhead (60 with R / 60 with L)
Part 2:
2 Sets
1 Power Clean + 1 Front Squat + 1 Jerk
*60-70%
2 Sets
1 Hang Squat Clean + 1 Front Squat + 1 Jerk
70-80%
3 Sets
1 Squat Clean and Jerk
*90+%
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*Sensing a theme? Prime your body, then lift. Last heavy day before we re-test maxes next week!
Part 1:
4 Sets (Not for time)
4 Handstand Push Up Negatives (3-5 seconds)
2 High Hang Snatch High Pulls
Rest 10 seconds
2 Low Hang Snatch High Pulls
*Weight shouldn’t be heavy, work on mechanics
Part 2:
400 M Run
10 DB Push Press (5 R/ 5 L)
10 Hang DB Snatch (5 R / 5 L)
400 M Run
20 DB Push Press (10 R/ 10 L)
20 Hang DB Snatch (10 R / 10 L)
400 M Run
30 DB Push Press (15 R/ 15 L)
30 Hang DB Snatch (15 R / 15 L)
400 M Run
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*Be patient today in Part 1. You will get your chance to sweat. If you had trouble with handstand pushups in the Bison Benchmark – this is a focus day for you.
3 Rounds
1:30 on / :30 rest
14/11 Cal Row + Max Double Unders
*Record Double Unders
2 Minute Rest
3 Rounds
1:30 on / :30 rest
12 Burpees to Target + Max Wall Balls
*Record Wall Balls
2 Minutes Rest
3 Rounds
1:30 on / :30 rest
30 Air Squats + Max Pus Ups
*Record Push Ups
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*Classic day of building aerobic capacity through interval work. Today is a good day to work on double unders!
BISON BENCHMARK #16
For Time:
2 Rounds
3 Strict Handstand Push Ups
6 Snatches (115/75)
2 Rounds
5 Strict Handstand Push Ups
6 Snatches
2 Rounds
7 Strict Handstand Push Ups
6 Snatches
2 Rounds
9 Strict Handstand Push Ups
6 Snatches
*10 Minute Cap
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Olympic Lifting – 815pm
A) Power clean (3-sec pause at knee) to heavy single
B) Front squat
5 x 2 @ 105% of max clean
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*BENCHMARK TIME!! Whether you realize it or not, every single day is a step forward on everyone’s fitness journey. You have tools to perform this workout. More importantly, immediately after you are done, take note of how the workout went – how you felt, where you stalled out, what movements gave you trouble – and spend the next cycle improving!
Part 1:
3 Rounds
400 M Run
14 Front Rack Lunges (135/95)
14 Pull Ups
*12 Minute Cap
*No Butterfly pull ups
*Not recording
Part 2:
3 x 2
3 x 1
Pause Front Squat
*Pause 1-2 seconds at bottom.
*Record heavy single
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Use part 1 to prime your body for the heavy squats. Avoid the redline stage and try to get all the lunges done unbroken. Part 2 we prep for our 1 Rep Max Squat Clean and Jerk re-test next week! Let’s see how this compares to your heavy singles last week!
OPEN GYM 10 -12
In Teams of 2 (1 working / 1 resting)
900/600 M Row (switch every 150/100)
then
14 Rounds – I go, you go (7 each)
5 Handstand Push Ups
4 Burpees Over Bar
3 Deadlifts (205/135)
then
900/600 M Row (switch every 150/100)
then
14 Rounds – I go, you go (7 each)
5 Deadlifts
4 Burpees Over Bar
3 Handstand Push Ups
*33 Minute Cap
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If you and your partner want to finish this one, you better hustle out of the gate. Intensity should be high from start to finish, so don’t hesitate to scale more than usual to keep yourself moving.
60 Double Unders
20 Chest to Bar Pull Ups
60 Double Unders
30 Back Squats (135/95)
60 Double Unders
400 M Run
30 Double Unders
10 Muscle Ups (Scale = 1 Pull Up + 1 Push Up 10x)
30 Double Unders
20 Back Squats (165/115)
30 Double Unders
200 M Run
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So much going on in this workout! Try to view this as 6 couplets mashed together….don’t get overwhelmed by the big picture. Be sure to choose a weight you can get the squats done in 1-2 sets. Move well!
Part 1:
3 Sets
3 Front Squats + 1 Jerk
3 Sets
2 Front Squats +.1 Jerk
3 Sets
1 Front Squat (No Jerk)
Part 2:
“Grace”
30 Clean and Jerks
*8 Minute Cap
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Second time in 2 days that we are going heavy overhead. This time it is AFTER heavy front squats. Try to feel and note the difference between this and doing Push Press. If you want to really go after heavy squats, wait until you reach the singles (no jerk there). “Grace” is one of THE Crossfit benchmarks. Pick a weight you can constantly move at an urgent pace!
200 M Run
10 Burpees to Target
.
200 M Run
10 Burpees to Target
20 KB Sumo DL High Pull
.
200 M Run
10 Burpees to Target
20 KB Sumo DL High Pull
20 Russian KB Swings
,
200 M Run
10 Burpees to Target
20 KB Sumo DL High Pull
20 Russian KB Swings
20 Ring Dips
.
200 M Run
10 Burpees to Target
20 KB Sumo DL High Pull
20 Russian KB Swings
.
200 M Run
10 Burpees to Target
20 KB Sumo DL High Pull
.
200 M Run
10 Burpees to Target
*30 Minute Cap
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Bring your engine. Bring your guts. Get this done.
