Workout of the Day

Wed Jul 24

BARBELL CYCLING:

On the Minute x 7:
Min #1 - 7 Hang Squat Cleans + 1 Push Jerk
Min #2 - 6 Hang Squat Cleans + 2 Push Jerk
Min #3 - 5 Hang Squat Cleans + 3 Push Jerks
Min #4 - 4 Hang Squat Cleans + 4 Push Jerks
Min #5 - 3 Hang Squat Cleans + 5 Push Jerks
Min #6 - 2 Hang Squat Cleans + 6 Push Jerks
Min #7 - 1 Hang Squat Clean + 7 Push Jerks
*Barbell Loading - 55% of 1RM

CONDITIONING:

For Time:
200m Run, 27 Wallballs, 27 Box Jumps
200m Run, 21 Wallballs, 21 Box Jumps
200m Run, 15 Wallballs, 15 Box Jumps
200m Run, 9 Wallballs, 9 Box Jumps
Wallball - 20/14#
Box Jump - 24"/20"

Mon Jul 22

STRENGTH:

Stamina Squats
Alternating "On the Minute" x 8
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats

*Increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts. All squats are taken from the rack.

CONDITIONING:

AMRAP 14:
15 Thrusters
30 Double-Unders
15 CTB Pull-Ups
30 Double-Unders

Barbell Pounds - 95/65

Wed Jul 17

BARBELL SKILL:

Alternating "On the Minute" x 8 (4 Rounds):
Minute 1 - 2 Pausing Split Jerks + 1 Split Jerk
Minute 2 - :30s Barbell Overhead Hold

CONDITIONING:

For Time:
50/35 Calorie Assault Bike
... Directly into:
100-80-60-40-20 - Double-Unders
50-40-30-20-10 - AbMat Sit-Ups
... Directly into:
50/35 Calorie Assault Bike

* 16 Minute Cap

Fri Jul 05

TEAM CONDITIONING:

Team of 2:
22/15 Cal Row & Bike
15/12 Cal Row & Bike
9/9 Cal Row & Bike
40 Hang Clusters (135/95)

* Partner 1 will start on rower, partner 2 starts on bike. Once both are complete, they will switch and complete the same set on the other machine. You will continue until each partner completes ALL prescribed reps on each machine working simultaneously. THEN, you will complete 40 clusters as a pair, one person works at a time to finish it off.

Wed Jul 03

STRENGTH/RECOVERY:

Tempo Pausing Front Squat
5 Sets:
1 Tempo Pausing Front Squat
1 Front Squat
Tempo: 5s negative, 3 second pause in bottom. Regular stand. Keep the weight moderate.

CONDITIONING:

For Time:
1,000 Meter Run
50 Thrusters (65/45)
30 CTB Pull-Ups

Tue Jul 02

CONDITIONING:

"Water Break" Part #1
AMRAP 4:00
27 Hang Power Cleans (95/65)
27 Lateral Burpees Over Bar
27/21 Calorie Row

Rest 4:00

"Water Break" Part #2
AMRAP 4:00
21 Hang Power Cleans (115/85)
21 Lateral Burpees Over Bar
21/15 Calorie Row

Rest 4:00

"Water Break" Part #3
AMRAP 4:00
15 Hang Power Cleans (135/95)
15 Lateral Burpees Over Bar
15/12 Calorie Row

Mon Jul 01

CNS PREP:

EMOM for 5 minutes:

2 Hang Squat Cleans @ 70% 1RM

** We will spend a few minutes warming up to prescribed weight, then proceed with 5 sets of 2. This is meant to provide a warm up for both the legs and the Central Nervous System. DO NOT go above the prescribed weight. Each set should be easy and fast. 

1RM TEST:

20 - 30 minutes to establish a 1RM Back Squat

Notes: Please remember that the success of a test like this is LARGELY dictated by the mental state you are able to keep yourself in for the duration of the lift.  If you are feeling like a pansy, keep it to yourself, voicing it not only hurts you but it infects the ones around you.  Keep it positive!  Everyone that tests today is victorious, whether you reach your "goal" or not.  We've all put a LOT of work in over the last few weeks, months and years.  Please remember that this doesn't always reflect in your 1RM.  There are many other ways that are equally important that will not be tested today, such as: work capacity, flexibility, efficiency, joint stability  Just to name a few.  Acknowledge your accomplishments, you put in too much work not to. 

COOL-DOWN:

Partner Calorie Row:
40 - 30 - 20 - 10, For Time:
** One partner rows while the other rests, each partner completes each segment. 

Tue Jun 25

CONDITIONING:

"Helen"
3 Rounds:
400m Run
21 KBS (53/35)
12 Pull-Ups

OR

"Big Helen"
3 Rounds:
600 Meter Run
21 KBS (70/53)
7 Ring Muscle-Ups

*Helen is one of the original CrossFit benchmark workouts, if you do not currently have a time for Helen it is recommended that you give it a go today. Some of you that have been in the CrossFit game for a long time have done this workout countless times, if you would like a new/different challenge, give Big Helen a shot.