Basic everyday WODs.
A.
50-40-30-20-10 rep rounds of:
Reverse Lunges
Butterfly Sit-ups
After each round: 20 up downs*
*the up down is a burpee without the push-up and without the jump
(example: 50 lunges + 50 sit-ups + 20 up downs)
A.
Front Squat Max!
18 minutes to build to a 1RM
*we will repeating this same thing next Monday for everyone who could not make it this week*
B.
AMRAP in 12 minutes of:
5 squat cleans @ 55% of FS max
10 chest to bar pull-ups
15 box jumps (24 / 20)
Masters: power clean option, pull-ups, 20/16 in
A.
Push-ups
5 sets of 20 reps
Rest 1-2 minutes between sets
Scale: elevated (hands on a coffee table or something similar)
Rx+ hand release push-ups
B.
12 rounds of:
10 alt step-ups (find a sturdy table/chair)
12 jumping air squats*
10 V-ups
*Get video and make sure you’re getting the depth you should be getting (get that hip crease below that knee!) A lot of people are so focused on the leg burn, they forget to reach the proper range of motion. If you’re getting low, jumping air squats are a BURNER of an exercise. Make sure to accelerate fast enough out of the bottom that your feet leave the floor high enough you could slide a piece of cardboard under your feet.
Keep you squat mechanics sound with a focus on these 4 main things:
1) upright posture/back locked into extension
2) thighs in line with its corresponding foot
3) feet flat on the ground, with the weight over the middle of the foot
4) get as low as possible without compromising any of the above
We were supposed to be testing our Front Squats today. There have been so many 5RM and 3RM Personal Records, I was getting excited to see what was in store for the almighty 1 Rep Max. Hopefully we can resume Tuesday. Fingers crossed.
Below is a workout I’ve done dozens of times over the years. It is one of my go-to workouts when I’m traveling and stuck in a hotel room, or when I’m strapped for time and just want to get my heart rate up, breath heavily, and sweat.
You need little space, zero equipment, not a lot of time, and if you’re free from orthopedic injuries, very little (if any) warm up is needed.
A.
Every minute, for 20 minutes:
10 burpees
Get the burpees done as quickly as you can, then rest and recoup and get ready to repeat. If you are moving FAST, you should be looking at 30 seconds or less of work. Try to be consistent with your times for all 20 minutes.
If in the first 10 minutes or so, the burpees are taking you close to 40 seconds and you are feeling gassed, simply cut the reps down by 2 or 3. Or, if you know right off the bat that 10 is a bit of a reach for you, start with a lower number of reps.
Contrarily, if you are a Burpee Beast, and are getting the 10 reps done between 20-25 seconds and want to scale up and challenge yourself a bit more, try 11 reps, 12 reps, 13 reps, 14 reps, or even 15(!) reps on the minute.
It’s a lot of burpees today, so practice perfect movement to ingrain proper movement patterns into that brain of yours!
-Keep elbows close and forearms vertical (think proper push-up position)
-Ideally you jump back into a plank, and jump back to standing (as opposed to lunging back and forward) but do what works for you
-Your feet should always land completely flat and at a width that is approximate to your squat stance
-When you land with your feet flat, you should also try to land with your legs extended (think landing in a power clean position vs a squat clean position)
-Extend the hips fully at the top and touch your hands together overhead
Another reason to come do a Saturday workout:
The hoodies are in (for the ladies) & they are looking good!
If you ordered a unisex/men’s hoodie: sorry but things are running behind because of production delays due to COVID. I am doing what I can to expedite things.
If you ordered a cropped hoodie it will be in the lobby with your name on it.
A.
In teams of two, with only one person working at a time, complete the following:
Five rounds of:
21 box jump overs
21 wall-balls
-right into-
Four rounds of:
18 pull-ups
18 toes to bar
-right into-
Three rounds of:
150m farmers carry (both partners carry)
15 box step overs w DBs or KBs
-right into-
Two rounds of:
12 squat snatches
12 squat clean and jerks
-right into-
One round of:
90 burpees
Masters: do the power variation of the snatches and cleans
Rx+ 30/20 lb ball, ctb, 70s/50s, 155/105
SOLO:
5 rounds of:
10 box jump overs
10 wall-balls
4 rounds of:
8 pull-ups
8 toes to bar
3 rounds of:
150m farmers carry
8 box step overs
2 rounds of:
6 snatches
6 cj
1 round of:
45 burpees
Bob
A.
Hang Snatch
Build to a 2RM
B.
AMRAP in 12 minutes:
3-6-9-12-15-18-21 etc of:
Handstand Push-ups
Power Snatches (95 / 65)
After each round: 30 double-unders
Masters: sub hspu w hand release push-ups or push presses, 65/45
Rx+ strict hspu, 120/80
Hendrix
A.
Pull-ups and Progressions
B.
AMRAP in 20 minutes of:
25 burpees
15 bodyweight back squats (use squat rack)
*hat tip to CrossFit HQ for the workout
Liz
A.
Power Clean
Quickly build to 70-80% of 1RM, then
Every minutes, for 10 minutes:
3 power cleans
B.
CrossFit Games Open 14.4
AMRAP in 14 minutes of:
60 calories on rower
50 toes to bar
40 wall-balls (20 / 14)
30 power cleans (135 / 95)
20 ring muscle-ups
They did not have a Masters division back then,
but if they repeated this workout today,
and they made a masters version,
it would be something like:
14/10 lb ball, 105/70 lb power cleans, pull-ups
Mr. Kettlebell
A.
Push Press
Every 2.5 minutes, for 6 sets:
4 push presses (building)
After each set:
20 weighted butterfly sit-ups
B.
AMRAP in 15 minutes of:
30m walking lunges w DBs (50s / 35s)
20 DB bench presses
10 DB sprawl snatches
Masters: 35/20
Edgar
A.
Front Squat 3RM
Start light and build to a 3 rep max
We saw SO MANY PRs from the 5RM we did last week.
Let’s bring the same strength and energy this week!
B.
Every 2 minutes, for 14 minutes (7 rounds):
20 seconds on the assault bike
Score is calories for each round.
These are MAX EFFORT sprints, hence the longer rest periods.
If you can welcome the leg, lung, and soul burn, instead of complying with the voice of weakness in your head telling you to slow down, you will reap the rewards of being a beast on the bike!