Weekly Programming: 0806 – 0812

Monday, August 06, 2018

L200

“Foul Ball”
3 Rounds for Time:
– 600 Meter Run
– 30 Wallballs (20/14)
– 30 Alternating Dumbbell Snatches (50/35)

In this longer triplet, looking for athletes to choose a medicine ball and dumbbell weight that they are capable of holding on for 25+ repetitions unbroken when fresh. Within the workout today, athletes will find the right stimulus by completing each movement in 1-3 sets.

L100

3 Rounds for Time:
– 400 Meter Run
– 30 Wallballs
– 30 Alternating Dumbbell Snatches

 


Tuesday, August 07, 2018

L200 – Strength

Power Snatch:
– Work Up to a Heavy Double

L200 – Conditioning

“Pumped Up Game Changer”
21-15-9:
– Deadlifts (275/185)
– Box Jump (30/24)

Following the strength session, athletes will complete a simple combination of moderately heavy deadlifts and high box jumps. The weight on the deadlift still should be something that athletes are capable of completing 12+ repetitions when fresh. Within the workout, this should be a weight that athletes can work through small sets with. Having to perform singles likely means the bar is too heavy for what we are looking for. On both movements, athletes should try and stretch a bit heavier and a bit higher than they are accustomed to.

L100 – Strength

Power Snatch: 5 x 2

L100 – Conditioning

For Time:
21-15-9
– Deadlifts
– Box Jumps

 


Wednesday, August 08, 2018

L200

“Fire Alarm”
For Time:
3 Rounds
– 7 Thrusters (75/55)
– 7 Pull Ups
– 7 Burpees

50/35 Calorie Row.

3 Rounds
– 7 Thrusters (75/55)
– 7 Pull Ups
– 7 Burpees

50/35 Calorie Row.

3 Rounds
– 7 Thrusters (75/55)
– 7 Pull Ups
– 7 Burpees

Today in Fire Alarm, we’ll be completing 9 rounds total of the Bergeron Beep Test (7 thrusters, 7 pull ups, 7 burpees). Over those 9 rounds, we are looking for athletes to choose a light weight that they are confident completing unbroken and a pull-up variation that allows them to finish in 1-2 sets per round. Regular burpees to finish out each round, just requiring a clap overhead at the completion of the movement. There are two total rows today.

L100

For Time:
3 Rounds
– 7 Thrusters
– 7 Pull Ups
– 7 Burpees

50/35 Calorie Row.

3 Rounds
– 7 Thrusters (75/55)
– 7 Pull Ups
– 7 Burpees

50/35 Calorie Row.

3 Rounds
– 7 Thrusters
– 7 Pull Ups
– 7 Burpees

 


Thursday, August 09, 2018

L200 – Strength

1 Power Clean + 1 Front Squat + 1 Push Jerk:
– Build to a Heavy Complex

L200 – Conditioning

“Wise Men”
AMRAP 3:
– Macho Man (115/75)

Rest 3 Minutes

AMRAP 3:
– Macho Man (135/95)

Rest 3 Minutes

AMRAP 3:
– Macho Man (155/115)

1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks

Athletes will dial in the movements that will be completed in “Wise Men” prior to the conditioning piece by building to a heavy complex. Heavy is relative for the day and focuses on form over load. The weights for the three AMRAPs should be something that athletes could complete at least 21, 15, and 9 push jerks unbroken respectively, as that movement will likely be the limiting factor. With a short time window on each, the weights should allow athletes to keep moving for the majority of the three minutes.

L100 – Strength

Power Clean: 6 x 2

L100 – Conditioning

AMRAP 3:
– DB Macho Man

Rest 3 Minutes

AMRAP 3:
– DB Macho Man

Rest 3 Minutes

AMRAP 3:
– DB Macho Man

1 Dumbbell Macho Man Complex = 3 DB Power Cleans, 3 DB Front Squats, 3 DB Push Jerks

 


Friday, August 10, 2018

L200

“Water Power”
AMRAP 15:
– 60 Double Unders
– 30/21 Calorie Row
– 10 Power Snatches (115/80)

In this triplet, looking for athletes to choose a weight on the barbell they are capable of completing unbroken when fresh. The goal here is to move for as much of the 15 minutes as possible, so picking a variation on the rope and a weight that allows athletes to keep moving forward will provide the correct stimulus.

L100

AMRAP 15:
– 40 Double Unders
– 30/21 Calorie Row
– 20 Alt. DB Lunges

 


Saturday, August 11, 2018

All Levels

“Barbed Wire”
3 Rounds for Time:
– 400 Meter Run
– 20 Pull-ups
– 30 Push-ups
– 40 AbMat Sit-Ups
– 50 Air Squats

Performing a variation of the CrossFit Benchmark “Barbara” today, adding a run and removing one round and the rest between rounds.

 


Sunday, August 12, 2018

All Levels – Conditioning

“Recess”
AMRAP 10:
– 3 Calorie Row, 3 Kettlebell Swings (53/35)
– 6 Calorie Row, 6 Kettlebell Swings (53/35)
– 9 Calorie Row, 9 Kettlebell Swings (53/35)

Continue to add (3) Repetitions Per Round

Looking to choose a weight for the kettlebell swings that athletes could swing for 25+ repetitions unbroken when fresh. Following the conditioning piece, athletes will have 15 minutes to work up the heaviest forward sled drag possible for 1 full length of the gym, down and back.

All Levels – Strength

Forward Sled Drag:
– Build to a Heavy Weight for 1 Full Lap of the Gym, Down and Back