Workout of the Day
A.
Pistols and Progressions
B.
For time:
10-9-8-7-6-5-4-3-2-1 rep rounds of
devil presses (50s/35s)
200m run
Masters: 35s/20s
Rx+ weight vest
Hat tip to CF Chalk for the workout
Basic everyday WODs.
A few people have asked me what is up with the beef between Rich Froning and Mat Fraser, so I will share the podcast in which it was discussed. The video above is Part 2 of of the podcast. You can find Part 1 on youtube. The entire interview is worth the listen, but the juicy drama starts at minute 43:00. Dave Castro and Josh Bridges are organizing a boxing match…it only seems fair to add Rich and Mat to the bout. Who ya got??? I feel like a giddy lil drama queen sharing their childish fight, but since I’m a CF nerd, its entertaining!
Oh, and good luck with the workout today, as it’s gonna be a doozy! A fun one tho!
Repeat from 2019
A.
Every minute, for 30 minutes (10 rounds):
Min 1: Complete 1 round of “DT”
Min 2: 15 Toes to Bar
Min 3: Rest
One round of DT is
12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder to Overhead
Hat tip to CrossFit Chalk for the workout
A.
Bench Press
Every 3 minutes, for 15 minutes:
4 reps (building)
After each set:
30 abmat butterfly sit-ups or 25 ghdsu
B.
Three rounds for cals/reps:
60 seconds of skiing for cals
rest 30 seconds
60 seconds of DB bench press (50s/35s)
rest 30 seconds
60 seconds of burpee pull-ups
rest 30 seconds
Your score will be everything added up
Rx+ burpee ring muscle-ups
A.
Front Squat
5.5.5.5 at 55-65%
rest 3 minutes
3.3.3.3 at 65-75%
rest 3 minutes
1.1.1.1 at 75-85%
Three total loads. Try to be adamant about resting exactly 30 seconds between clusters. We will be increasing weights for the next several weeks, so be sure to keep track of every weight you do.
New FS cluster cycle. The focus is to build leg/squat strength while under fatigue with some higher, medium, and lower volume cluster sets. This will be the first of 4 or 5 weeks (depending on how we are doing at week 4). Exactly what we just did with the back squats the last several weeks, but expect to test some rep maxes after this cycle.
Time to get these legs strong!
B.
AMRAP in 12 minutes of:
12 alt box step-overs w dbs or kbs* (24 / 20)
36 double-unders
12 alt front rack lunges (115 / 75)
36 double-unders
Masters: 20/16 inch, 35s/25s (or 26s kb), 85/65 lunge
Rx+ 145 / 100
A.
In teams of two, complete the following for time:
20 burpees over the bar
40 db snatches
20 burpees over the bar
60 back squats (95 / 65)
40 db snatches
20 burpees over the bar
800m run (both run)
60 back squats
40 db snatches
20 burpees over the bar
100 ball slams
800m run
60 back squats
40 db snatches
20 burpees over the bar
Or, working solo, cut the reps in half
What’s the workout? Does it matter? You’re not gonna cherry pick the first workout of the year, are you?
A.
“Goodbye 2020!”
For time:
20 Thrusters (95 / 65)
20 Box Jumps (24 / 20)
20 Burpees over the Bar
20 Kettlebell Swings (53 / 35)
20 Alt. Front Rack Lunges
20 Box Jumps
20 Toes to Bar
20 Kettlebell Swings
20 Strict Pull Ups
20 Box Jumps
20 Toes to Bar
20 Kettlebell Swings
20 Alt. Front Rack Lunges
20 Box Jumps
20 Burpees over the Bar
20 Kettlebell Swings
20 Thrusters
Masters: 75/55, 20/16, 35/26
Rx+ 115/75, 70/53, ring muscle-ups
More than 73% of American Adults are Overweight or Obese Here’s to hoping that someday soon the world unites and will put forth as much money, time, and energy into combating obesity as it did with COVID.
A.
On the minute, for 10 minutes:
Minute 1) deadlifts (165 / 110)
Minute 2) ski for calories
-rest 5 minutes-
B.
On the minute, for 10 minutes:
Min 1) hang power cleans (135 / 95)
Min 2) double-unders
-rest 5 minutes-
C.
On the minute, for 10 minutes:
Minute 1) front squats (105 / 70)
Minute 2) assault bike for calories
Double Tabata: Work for 40 consecutive seconds, rest for 20 seconds.
Each workout will be scored individually for reps.
Masters: 135/95, 95/65, 65/45
A.
Bench Press
Every 3 minutes, for 6 minutes:
6 reps (building)
After each set:
30 russian twists (heavier than two weeks ago)
B.
AMRAP in 6 minutes of:
15/12 calorie row
10 handstand push-ups
Rest 3 minutes
AMRAP in 6 minutes of:
10 shoulder to overhead (125 / 85)
15/12 calorie row
Masters: optional to sub hspu w hand release push ups
Rx+ 45s/25s lb plate deficit, 155/105
A.
Back Squat
5.5.5.5 at 60-70%
rest 3 min
3.3.3.3 at 70-80%
rest 3 min
1.1.1.1 at 80-90+%
rest 3 min
Rest 30 seconds between clusters, 3 minutes between load increments
The goal is heavier (5-10lbs) than what you did the last time.
B.
AMRAP in 10 minutes:
15 wall-balls
10 pull-ups
5 power cleans
Rx+ 30/20, 5 ring muscle-ups, 205/135