Strength/Skill Work: 10 minute EMOM of 1 Clean and Split Jerk @ 70-75% of 1 Rep Max
3 Rounds: (12 min cap)
18/15 Cal Row
15 Shoulder to Overhead F(75/55) P(95/65) S(115/75)
12 Toes to Bar F(Toes to Rings) S(4 Bar MU + 12 Toes to Bar)
– Today we will be focusing on overhead movements, which we will have in both the strength and the metcon. During the clean and jerk EMOM the biggest focus is the split jerk. The percentages are listed as a cap, but if you are not comfortable with the split jerk we recommend lowering the weight even further and practicing. If you are not quite to your weight when we start the EMOM, use the first few minutes to build and then stay at that weight for the remainder of the time.
– Our WOD will also have shoulder to overhead included. The S2OH should be a weight that you can complete unbroken when fresh, and two quick sets as you fatigue. You will have the option on how to perform this, but we recommend either a Push Press or Push Jerk. Because we only have 3 rounds of the workout try to stay close to unbroken on the toes to bar. We are adding in a sports option of Bar Muscle-ups if you know that you can hit 12 reps easily unbroken. You should be trying to push the pace of the row each round, as this can be a time suck. We have a 12 minute cap but most people should be finishing between 9-11 minutes.
Strength/Skill Work: Front Squats: 18 minutes to complete 5 sets of 3 reps @ 80-85% of test in weight @ 3030 Tempo
“The Last Jedi”
12 min EMOM (:45 on / :15 off):
Min 1: 5 D-Ball Squats (30×1) + Hold
Min 2: Ring Rows (30×1)
Min 3: 200 m Run
Min 4: Rest
– This will be the final week of our Tempo Front Squats before we make the switch back to a standard pace. We are getting heavier in the percentages this week but we are down to 3 reps per set. If you are not able to hold the tempo with your weight, lower it down until you can. Spend the first 6-7 minutes to build up to your weight, and the remaining time to complete your 5 sets of 3 reps.
– “The Last Jedi” is a quick 12 min EMOM finisher after our heavy squats. We will be bringing back the D-Ball Squats with the remaining time being a D-Ball Front Hold. There are only 3 rounds so challenge yourself on the weight, or slightly increase each round. Ring rows will be the next movement in the EMOM. You might have to break the reps up in the :45 seconds of work, but try to stay moving as long as possible while controlling the tempo. The 3rd station is a 200 m Run. Our goal is to stay around :45 on the run, but if not when you make it back in the gym jump right into your next movement.
“Trip Around the World”
Every 4 minutes for 6 Rounds (24 minutes):
600/500m Bike Erg
40 Double Unders F(Plate Hops)
*Record your slowest round
– “Trip Around the World” will be a longer interval workout with simple movements to prep for tomorrow’s Hero workout. With that being said, you may still choose to push the pace on this workout and it will be very tough. The Bike Erg should take around 75 seconds to complete each round. For the sit-ups, the volume will add up quickly so find a steady pace early. To modify the double unders, you may choose to cut the number of reps down, or complete plate hops. Ideally we are completing all of the work in around 3 minutes so that we get close to 1 minute of rest between each interval.
Thursday 7.04.19 – 4th of July Schedule – CrossFit 7, 8, 9, and 10 a.m. BeachFit: 7:15, 8:15, 9:15, and 10:15
“Rankel” Compare to 9.03.18
20 Min AMRAP:
6 Deadlifts F(155/105) P(185/130) S(225/155)
7 Burpee Pull Ups F(Burpee Jumping Pull Ups)
10 KB Swings F(53/35) P(62/44) S(70/53)
– For the 4th of July, we will be tackling the Hero workout “Rankel”. John Rankel, 23, was a U.S. Marine Corps Sergeant who was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.
– If you have completed this workout before, you have a good idea of how to pace this one. If this is your first time, commit to a pace early and try to hang on for the entire 20 minutes. The deadlifts should be a weight that you can perform unbroken throughout the entire workout. The kettlebell swings will also be using the same muscle groups as the deadlift, but we also want these to be unbroken. The bigger the jump you can get on the jumping pull-ups, the easier the reps will be. If you are struggling on the pull-up part, you may choose to add a few 45# plates to get closer to the bar. We encourage everyone to run the entire distance today.
Strength/Skill Work: 9 min EMOM:
Min 1: 6 Single Arm DB Strict Press @ 90-95% (Right)
Min 2: 6 Single Arm DB Strict Press @ 90-95% (Left)
Min 3: :20 Hollow Hold + :20 Superman Hold
“Hanging up the Cleats”
16 Min AMRAP:
16 Wall-Balls F(14/10) P/S(20/14)
12/9 Cal Ski Erg
16 Box Jumps F(20/14) P/S(24/20)
12 DB Hang Snatch (6/arm) F(40/25) P(50/35) S(60/45)
– We will be starting the day with the continuation of our Single Arm DB Strict Press cycle. This week we are getting very close to on test in weight for 3 sets. Ideally we are completing these reps unbroken, but if you need to set the DB down because technique is breaking down just try to finish the set in the minute of work. We will also have a Hollow and Superman hold to split up the pressing, and get in some extra core work.
– “Hanging up the Cleats” is a moderately long AMRAP which will also include the DB going overhead. For the DB Hang Snatch we will splitting the reps evenly 6/6 per arm. Select a weight on this movement that you can stay unbroken through the entire workout. The wall-balls should be a weight that you also believe you can hang onto unbroken, possibly breaking once later in the workout. Find a steady pace on the box jumps and ski erg so that you don’t blow up to early on. A good goal to shoot for is to try and hold around 4 minutes per round.
“Back for Seconds”
2 Rounds for Time :(30 minute cap – Teams of Two):
100/80 Cal Row
200 m Sled Drag F(90/45) P/S(135/90)
10 Rope Climbs F(Rope Lowers)
– “Back for Seconds” is a longer partner workout to end the week. We will be starting on the rower chipping through 100/80 calories. You may choose to break these up as much as you wish, but we recommend making pretty consistent transitions to save yourself for the rest of the workout. The sled drag will be around both buildings. As a team you can decide how to drag the sled, and how often you switch. Rope Climbs can also be split up in a way that helps the team, and we can modify this movement with a Rope Lower today.