Saturday 2/1/2020Warm-upGroup stretch400 meter run Group stretchMetconPartner Deadlift (Mixed Gender Teams(load 1 side heavier if needed))15 mins to establish 5 rep HSOD Both working and lifting together. Talk! Communication is key and stay technically perfectT2 M/W DL, Sq, S2OH (Time)Teams of 3 - Split up work however necessary Teams of 2 (1 man/1 women) For Time 15k lbs Cumulative Deadlift 150 Bar Hops 10k lbs Cumulative Squat 100 Cal Row 5k lbs Cumulative S20 50 Abmat Sit Ups 1 bar and 1 weight per team Intermediate 12k lbs Deadlift 120 Bar Hops 8k lbs Squat 80 Cal Row 4k lbs S2OH 40 Abmat Sit Ups Beginner 10k lbs
Barbell Club 1/31/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingAtlas stone over Yoke (Heavy Single then EMOM)Atlas stone over yoke 15 min Build to a heavy single over the yoke (set to belly bottom height) EMOM for 7 min perform 2 reps @ a ball about 70% of the heavy single. If you need to, go to sandbags/dballsAccessory WorkClose Grip Bench (5x12 reps building)
BurgFit 1/31/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconFT 1 mile, WB, BJO, Db Snatch, Burpees (Time)For time 1 Mile run 50 wall balls 20/14 40 bjo 24/20" 30 DB snatch 50/35 20 burpees 800M run 25 Wall balls 20 BJO 15 DB snatch 10 burpees Cap: 40 minutes Scale mile to allow you to complete in 10 minutes or less. Scale all other movements to a difficulty that allows you to perform 10-20 reps per set.
CrossFit 1/31/20Warm-upCoaches Choice10-15 minutes coaches choiceSkill12emom RC + Cals (12 Rounds for reps)12 minute EMOM even: 2 legless rope climbs odd: 10/8 Cal Assault or 15/12 Cal Rower Intermediate: even: 2 Rope Climbs odd: 8/6 Cal Assault or 10/8 Cal Rower Beginner: even: 4 Rope Walk Ups odd: 8/6 Cal Assault or 10/8 Cal RowerMetconCFHQ HSHold, Squat, HSW, HSPU (Time)CF HQ Wod 181013 For time: 3-minute handstand hold 100 air squats 50-meter handstand walk 100 air squats 30 handstand push-ups Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats. 20
Barbell Club 1/30/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingClean brute complex (Heavy complex then % work)3 deadlifts 3 cleans 3 hang cleans 3 jerks15 minutes to build to a heavy complex then E3 for 15 minutes perform 1 complex @ 80% of today's heavy complexAccessory WorkFront Rack hold (2x 1 minute holds @ today's heaviest complex)Hold the barbell in a front rack position keeping core locked in and activated the entire time (no arching back) High elbows
CrossFit 1/30/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingSquat Snatch (2 reps building)Every 2 minutes for 14 minutes, perform 2 Squat snatches with a 10 second rest in between reps. Building to a heavy set of 2 over the course pof the 7 sets.Metcon10 AMRAP 1000m Row, 50 Ring dips, AMRAP Wall walk-ups (AMRAP - Reps)AMRAP 10 minutes 1000m Row 50 Ring Dips In remaining time: AMRAP Wall Walk Ups Score is total completed wall walk-ups An Rx wall walk-up is to start and end in the push-up position, maintaining an plank the entire time throughout and reaching
Barbell Club 1/29/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingShoulder Press (Heavy set of 5 then % work)15 minutes to build to a heavy set of 5 then 4x5 @ 90% of the heavy set of 5Accessory WorkWide Grip Strict Pullups (5x8-10 reps unbroken)Use a grip about a full hand length wider on each side of your traditional pullup grip.
BurgFit 1/29/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon30-20-10 cals Bike dball squats 6-4-2 RC (Time)30-20-10 Cal bike Sand bag squats 100/80 6-4-2 Rope climbs 20 min cap Women perform 24-16-8 cals Int: 20-15-10 (w: 16-12-8 cals) cal bike sandbag 80/60 RC to 12' Beg: 15-10-5 (w: 12-8-4 cals) Sandbag 50/30 12-8-4 Rope Walk-ups MetconRest 5 minutes After cap7RFT 10 cal Row, 20 lunge (Time)7RFT 10/8 cal row 20 walking lunges 12 min cap Beg: 5RFT 8/6 Cals 12 Lunges