“I don’t think about yesterday. I think about today and getting better.” -Seal
“Tour De France”
20 Min EMOM:
Min 1) 3 Overhead Squats (AHAP – From the ground)
Min 2) 10/8 Cal Assault Bike Sprint F(8/6 Cals)
Min 3) 15-20 GHD Sit Ups to Parallel
Min 4) Rest
-Today’s WOD is formatted just the same as last Monday’s workout with some differences in the movements. The meat of the
workout will come from the barbell with 3 Overhead Squats. We would like you to try and stay at the same weight across EMOM,
and they will be coming from the floor today which could affect the weight you plan to use. The next minute will be upstairs on the
Assault Bike. This should be a SPRINT that takes around :20 seconds to complete. If you are not able to hit the 10/8 calorie count in
under :30 seconds, modify the calories to our Fitness option. This should be an all out pace. The last movement is the GHD Sit-up. If
you practice these often, lean towards doing the higher rep numbers, and stay lighter on the reps if you are still newer to this
movement. Just like last week, there is a lot of rest built in so make sure we are pushing ourselves on each movement.
“Run For The Money”
4 X 4 Min AMRAPs
40 Double Unders F(40 Plate Jumps) S(60 Dubs)
Max Burpees in Remaining Time
*2 Minutes Rest Between AMRAPs
– “Run for the Money” is an interval workout that will push you to move quickly in the set work to get to the scored movement.
Because there are 2 minutes of rest after each AMRAP, your pace should be aggressive. Our goal of the workout is for everyone to
get to the burpees. If you think the 600 m run will take you over 3:00 to complete, modify the distance down to a 400 m. The double
unders should take around :30 to :40 seconds to complete. If you don’t have double unders yet, today we will be modifying the
movement to plate jumps. If you are very efficient on Double Unders, shoot for the sport option today of 60 reps. With any
remaining time in the interval you will be completing burpees, which will be your score for the day. You should expect to have :30-
1:00 of total time to accumulate burpees each round.
15 Minutes to Build to a Heavy Triple Hang Power Clean
*1 Set of Muscle Up Transitions F(Ring Rows) After Each Set
3 Rounds For Time: (13 Min Cap)
50 Air Squats
7 Ring Muscle Ups P(7 Pull Ups + 7 Ring Dips) F(7 Jumping Pull Ups + 7 Push Ups)
10 Hang Power Cleans F(95/65) P/S(135/95)
– A big focus for the day is the Hang Power Clean which we will have in the strength and the warm-up. During the strength portion
today, you will have 15 minutes to build to a heavy 3 reps. Because there are multiple reps you will also have to work on barbell
cycling which will come in handy once we get into the benchmark workout later in class. After each set of cleans, we will be
practicing different Muscle-up transition drills. Use this time to practice the basics of the movement, and you can even try to get
your first Muscle-up if the progressions feel good.
– “Nasty Girls” is a CrossFit Benchmark that we have repeated before on 11.21.16. This workout is meant to be fast, think
somewhere around 10 minutes or less today. The Air Squats should be done quickly as long as we are still fulfilling the entire range of motion and the movement quality is intact. The Ring Muscle-Up is the most technical part of the day. If you have Muscle-ups but
7 is a large number, consider cutting the reps down, or modifying the movement to one of our other options. The Hang Power Clean
should be a weight that you can do at least the first 2 Rounds unbroken, possibly having to break once on the last round if needed.
22 Min AMRAP:
30 Second MB Weighted Wall Sit F(20/14) P/S(30/20)
6 Ring Body Saws
60’ Sled Drag F/P/S(135/90)
12/9 Bike Erg
15 Ball Slams F(20/15) P/S(30/20)
– “Pong” is a longer AMRAP that you can use as a flush for the day, or a great workout if you are looking for it. The workout has the
name “Pong” from the structure of the workout. You will start on one side of the room, and return the same way. None of the
movements should be heavy today, we want to focus on moving fluid with good technique. If you are looking to get more out of
today than just a flush, we encourage you to sprint the bike and the sled pulls. A good goal for the day is to shoot for 4-6 rounds.
Push Jerks – 12 Minutes to Build to a Heavy Set of 5
12 Min AMRAP:
12/9 Cal Row
12 SA DB Shoulder to Overhead F(40/25) P(50/35) S(60/45)
12 DB Front Rack Lunges
– Today’s big focus is the Shoulder to Overhead which we will have in both the strength and the metcon. For the strength we will be
taking the Push Jerks from a rack and working up to a heavy set of 5 unbroken. Feel free to build throughout the 12 minutes as long
as we are able to keep the standards of the Push Jerk. Remember on the Push Jerk we are catching with the knees bent, and
standing all the way back up to finish the rep.
– “Rack CIty” is a spicy 12 min AMRAP to end the day. We will be starting on the rower with a lower rep number to shoot for.
Because of this try to keep the intensity of the row high. Our next two movements will just need 1 DB. Continuing with the S2OH
trend from the strength, we will have 12 single arm reps. Feel free to split the reps between your arms however you wish. Once you
are done you will bring the barbell down to the front rack position for 12 Front Rack Lunges. When selecting a DB weight, base it off
of your S2OH abilities. This should be something you can at least do 6 unbroken on each side. A challenging goal for the day will be
to shoot for 6+ Rounds.
5 Rounds For Time: (In Teams of 2 – 20 Min Cap)
20 Toes to Bar F(Toes to Rings)
25 Box Jumps F(20/16) P/S(24/20)
30 KB Swings F(44/26) P(53/35) S(62/44)
– “Flying Panda” is a super fun Partner WOD to end the week. However, because it is a Partner WOD we expect the intensity if the 5
rounds to stay high throughout the entire workout. The rep numbers on all of the movements are pretty low with the reps being
shared, so split the reps based on each others strengths and weakness! You will have to communicate as a team to figure out what is
best for you. For the KBS, try to go just heavier than what you would typically use. Because you have a partner to split the reps and
give you some rest, you can afford to push yourself. For the TTB feel free to modify to Knee to Chest or Feet as high as you can get
them. You can also change the movement to the Toe to Ring if needed. There is a generous time cap of 20 minutes today, but we
expect some teams to finish this WOD in under 15 minutes.