Weekly Programming: 1022 – 1028

Monday, October 22, 2018

L200 – Conditioning
“Dirty 30”
For Time:
– 30 Box Jumps (24/20)
– 30 Chest to Bar Pull-ups
– 30 Kettlebell Swings (53/35)
– 30 Front Squats (115/80)
– 30 Toes to Bar
– 30 Push Press (115/80)
– 30 Deadlifts (115/80)
– 30 Wall Balls (20/14)
– 30 Burpees
– 30 Double Unders

Performing a scaled version of the classic benchmark workout, “Filthy Fifty”. The weight and variations on all these movements today should be something that athletes could complete 15+ repetitions unbroken when fresh. We can work with athletes to adjust individual movements. Another option would be to adjust total volume, bringing the reps down to something like 20 or 25 reps. With 10 movements to work through, we’ll quickly prep athletes with one thing to think about for each station.

L100 – Conditioning
AMRAP 18
– 10 Box Jumps
– 5 Pull-ups
– 10 Russian Kettlebell Swings
– 5 Dumbbell Push Press
– 10 Burpees
– 40 Single Unders

 


Tuesday, October 23, 2018

L200 – Strength
Power Clean
– Build to Heavy Touch and Go 5-Rep

L200 – Conditioning
“Guard Rail”
AMRAP 3:
– 9/6 Calorie Row
– 9 Power Clean (115/80)

Rest 3 minutes

AMRAP 3:
– 9/6 Calorie Row
– 7 Power Clean (135/95)

Rest 3 minutes

AMRAP 3:
– 9/6 Calorie Row
– 5 Power Clean (155/105)

The power clean is the focus of today’s two part workout. We’ll begin the day by building to a heavy five rep touch and go power clean. Athletes will climb to a challenging load, but something they are still capable of moving very well with. Following the heavy lift, athletes will complete three short AMRAPs. These should be weight that athletes could power clean for at least 21, 15, and 12 repetitions unbroken respectively when fresh. The score for each of the three sections is rounds plus reps.

L100 – Strength
Power Clean : 3 x 5

L100 – Conditioning
AMRAP 3:
– 9/6 Calorie Row
– 9 Dumbbell Thrusters

Rest 3 minutes

AMRAP 3:
– 9/6 Calorie Row
– 7 Dumbbell Thrusters

Rest 3 minutes

AMRAP 3:
– 9/6 Calorie Row
– 5 Dumbbell Thrusters

 


Wednesday, October 24, 2018

L200 – Conditioning
“Run Wild”
3 Rounds:
– 600 Meter Run
– 21 Hang Squat Snatches (75/55)

In this simple couplet workout, athletes will choose a light barbell weight that they could cycle for 21+ unbroken repetitions when fresh. Athletes with goals of competing in the sport of CrossFit can complete these as hang squat snatches. Athletes with goals that center in things outside the gym can complete these as hang power snatches. On either variation, the first rep of each set is to be deadlifted to the hip before beginning. The hang position is defined as anywhere from the hips to the top of the knee.

L200 – Strength
Ring Rows:
– Three Sets of Max Reps*

*Elevate feet on box if necessary. Rest 2 minutes between sets. Score is total reps.

L100 – Conditioning
3 Rounds:
– 600 Meter Run
– 30 Alt. Dumbbell Snatches

L100 – Strength
Ring Rows:
– Three Sets of Max Reps*

*Elevate feet on box if necessary. Rest 2 minutes between sets. Score is total reps.

 


Thursday, October 25, 2018

L200 – Conditioning
“Surf and Turf”
For Time:
– 70/50 Calorie Row
– 50 AbMat Sit-ups
– 30 Plate Ground to Overhead (45/25)
– 50 AbMat Sit-ups
– 70/50 Calorie Row

We’ll be handling an odd object right in the middle of this triplet chipper. Looking for the set of plate ground to overhead to be completed within a 2-3 minute window.

L100 – Conditioning
For Time:
– 50/40 Calorie Row
– 50 AbMat Sit-ups
– 30 Plate Ground to Overhead
– 50 AbMat Sit-ups
– 50/40 Calorie Row

 


Friday, October 26, 2018

L200 – Strength
Front Pause Squat:
– Build to Heavy Single*

*5 Seconds Down, 3 Second Pause in Bottom.

L200 – Conditioning
“Nine Yards”
AMRAP 12:
– 3 Thrusters (95/65)
– 3 Toes to Bar
– 3 Calorie Row
– 6 Thrusters (95/65)
– 6 Toes to Bar
– 6 Calorie Row
– 9 Thrusters (95/65)
– 9 Toes to Bar
– 9 Calorie Row
….
Up by (3’s) until finish.

The front squat in this two part workout will prime athletes for the thrusters to come in the conditioning piece. Athletes will group up for part one and complete a slow and controlled front squat. There is a 5 second negative and 3 second pause in the bottom. Partners on the racks can help each other count out these tempos. Within part two, the weight on the bar should be something that athletes are capable of completing 21+ repetitions unbroken when fresh.

L100 – Strength
Front Pause Squat: 5 x 5

L100 – Conditioning
AMRAP 12:
– 3 Wall Ball
– 3 Box Jumps
– 6 Wall Ball
– 6 Box Jumps
– 9 Wall Ball
– 9 Box Jumps
….
Up by (3’s) until finish.

 


Saturday, October 27, 2018

All Levels – Conditioning
“Mind Eraser”
AMRAP 20:
– 7 Power Cleans (135/95)
– 7 Burpees
– 200 Meter Run

Inside this triplet workout, we’re looking for a power clean weight that athletes could complete 15+ unbroken repetitions when fresh. This is a moderate load that athletes could hold onto unbroken for every round. If these have to be singles, the bar is too heavy. The full 200 meter run must be completed to count towards today’s score. The burpees today are standard burpees, requiring full extension and a small clap overhead.

 


Sunday, October 28, 2018

All Levels – Conditioning
“Tight Ship”
AMRAP 20:
– 15/12 Calorie Row
– 1 Round of “Strict Cindy”

1 Round of “Strict Cindy”: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats

In this couplet workout, athletes will alternate between rowing and a strict variation of the benchmark workout “Cindy”. 1 Round of “Strict Cindy” is 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats. Looking to choose a number and/or variation on the upper body movements that athletes could complete in 1-2 sets on each round today.