Congratulations to Coach Whitney for earning her spot at the CrossFit Games Atlantic Regionals!!!
Strength/Skill Work: Every 90 Seconds for 8 Rounds:
3 Deadlifts + 2 Hang Power Cleans + 1 Push Jerk
4 X 2 Min AMRAPs
5 Deadlifts F(95/65) P(135/95) S(155/105)
4 Hang Power Cleans
3 Push Jerks
*2 Mins Rest Between AMRAPs
-Today’s focus is the hinging movement pattern, with the pairing of the deadlift and the hang power clean. The complex will be the same for both the strength work and the WOD. The strength work should allow you to go pretty heavy today, while keeping the complex unbroken. Focus on moving as well as you can for each of these barbell movements, with solid footwork for both the clean and the jerk.
-“Lethal Weapon” is a take on the Hero WOD “DT”. The low rep scheme combined with the interval format should provide you an extra incentive to hang on to the bar. See if you can do each round of the 5,4,3 unbroken, and only try to rest between rounds. If you need a break in the later rounds, aim to take one short rest after the 4th deadlift of each round. You can do your last deadlift into your first hang power clean and minimize your rest/transition time. When choosing your weight, it should be significantly less than the heavy complex you did in the strength section. Aim to go at least 20% lighter for the workout than the strength.
1.5 Mile Run F(1 Mile)
2K Row F(1500m)
3 Mile Bike F(2 Mile Bike)
-Today’s workout is one that we will plan to benchmark a couple times each year. It is a great aerobic test of the 3 most common monostructural movements we see at CrossFit Palm Beach, the run, row, and bike. Because this is a benchmark workout, we want you to push yourself today. That doesn’t mean going all out from the beginning, since this will be a 30+ minute workout for most. It means smart pacing early in this workout and pushing past your comfort zone in the 2nd and 3rd sections. There is no set cap today, but aim to get this done in less than 40 minutes. If you don’t believe this time domain is feasible for you, then go for the fitness option today.
Strength/Skill Work: Every 3 Minutes for 5 Rounds:
4 Back Squats @ 3131 Tempo
4 DB Plank Row on Parallettes @ 3131 Tempo
2 Rounds For Time: (14 Min Cap)
40 Butterfly Sit Ups S(GHD Sit Ups to Parallel)
30 Walking Lunges (15/Leg)
20/15 Cal Ski
100m Farmer’s Carry F(44/26) P(53/35) S(62/44)
-After a long aerobic day yesterday, today’s focus is the strength/skill work. We will be pairing up 2 challenging movements with the tempo back squats and the db plank row. Place your focus here today and challenge yourself on these 2 movements. You will notice that both of these movements contain a 3 second tempo on the way down and the way up. Make sure to keep the tempo consistent on both parts of this movement.
-“Animal Farm” will serve as a short finisher to the day. We are looking for this workout to take about 10 minutes to complete and you should be moving for all 10 minutes. It is only 2 rounds so try to push the intensity on the ski erg and see if you can go unbroken on the farmer’s carry.
Every 4 Minutes for 5 Rounds:
10 Med Ball Cleans F(20/14) P(30/20)
20 Russian KB Swings F(44/26) P(53/35)
40 Double Unders F(40 Singles) S(60 Dubs)
90’ Plate Push
-Today’s focus is to work on pacing and consistency from round to round. We will be performing a new round every 4 minutes, which will allow you to benchmark your times for each round. The weights should be light today, and we want most of these movements to be unbroken. Ideally you will be working for about 3 minutes per round, and getting about 1 minute of rest before the next round. Choose a weight for the swings that is very light today, something you believe you can do unbroken for all 5 rounds. If the double unders will take you more than a couple sets to complete, alter the number of dubs or switch to singles today.
Strength/Skill Work: Every 3 Minutes for 5 Rounds:
5 DB Floor Press from Glute Bridge @ 30X1
70’ Heavy D-Ball Carry
“Lady and the Tramp”
14 Min AMRAP: (In teams of 2 – alternating full rounds)
12/9 Cal Row
6/3 Strict Ring Dips F(4/2 Strict Box Dips)
-Today’s focus is on building upper body pushing strength via the floor press and the strict dips. We will also have a good amount of core work and posterior work with the glute bridge in the floor press and the d-ball carry. Go heavy today on the d-ball since it is only a 70’ carry at a time.
–“Lady and the Tramp” is a partner interval workout that will combine rowing and dips. The dips are meant to be done for quality today, so don’t rush these. Choose a number of reps that you can perform full range of motion, and preferable unbroken. You will have about a minute rest between rounds, so that should allow you to recover enough to keep the intensity high on the row and the quality high on the dips. If you are no longer able to do your dips unbroken, consider scaling the number of reps or switching to the box dips.
20 Min AMRAP:
6/4 Mixed Grip Strict Pull Ups F(2 Mixed Grip Negatives)
8 Alternating DB Snatch F(35/25) P/S(50/35)
12 Box Jumps F(Step Ups) P/S(24/20)
-Today is a longer aerobic workout that is continuing to build on a lot of the strict pulling work we have done over the last few weeks. We want you moving for all 20 minutes of this workout, so choose a number of reps for the pull ups that you can do consistently each round. If the strict pull ups are not happening for you today, we will switch to negatives, which are a great way to develop pull up strength for the full movement.