“Hard choices, easy life. Easy choices, hard life.” Jerzy Gregorek
This week, and for the next 12-13 weeks, we will begin gearing our programming towards the 2018 CrossFit Open. We are 13 weeks away from the Open, so now is a
great time to ramp up the intensity in order to do your best this Open season. Some of the themes you will see over the coming months include more interval style
workouts to practice pacing, ascending weights in some workouts, and more open-style workouts or retests of previous open workouts.
10 Minutes to Build to a Heavy Triple Thruster (From the Ground)
“In Dom We Thrust”
For Time: (16 Min Cap)
10 Thrusters @ 70%
400m Run S(250m)
10 Toes to Bar S(Knees to Chest)
8 Thrusters @ 80%
12 Toes to Bar
6 Thrusters @ 90%
14 Toes to Bar
-The focus for today is learning how to cycle heavy weights on the thruster. For the strength work, we will be working up to a heavy 3 rep set. We will only have 10
minutes to build here, so this won’t be a 3 rep max, just a heavy set for the day. As the weights get heavier, this will really force us to tap into the leg and hip drive
necessary to move these heavy loads overhead. No redips today. Once the legs and hips lock out, they must stay locked out. As you approach the top of each squat,
accelerate the legs and hips to drive the bar up.
-The weight we hit in the strength work will be used to determine the weight for today’s WOD. We will be using percentages of the heavy 3 rep set, and increasing
the weights for each round. For rounds 1 and 2, we want you to try to hang on to the bar, rather than going to singles. Try to do these first 2 rounds in no more than
2 sets. The final round you can switch to singles if needed.
-The toes to bar reps are on the lower side today. If you are strong at toes to bar, aim to do these unbroken today. If you want to scale the toes to bar, but don’t
want to go to knees to chest, you can do the same number of reps on the toes to bar, that you do on the thrusters.
4 X 4 Min AMRAPs
2 Rounds of:
12/9 Cal Row S(10/7 Cal) RTG(15/12)
9 Box Jump Overs S(20/16) RX/RTG(24/20)
6 Deadlifts S(185/125) RX(225/155) RTG(245/170)
AMRAP Ring Dips S(Push Ups) in Remaining Time
*2 Minutes Rest Between AMRAPs
-Today will be a different style of interval workout, where you will have a 2 round “buy in” at the beginning of each AMRAP. The goal with each AMRAP is first and
foremost consistency. We would like for you to have a similar amount of time for ring dips/push ups at the end of each 4 minute interval. The next goal is to see if
you can push your threshold pace (maximum sustainable pace), and still recover in the 2 minutes between each AMRAP. Ideally, we would like for the “buy-in” to
take 3 to 3 ½ minutes each round, so you have about 30-45 seconds for the dips/push ups. If you aren’t getting at least 20 seconds on the AMRAP, then scale one or
two movements for the remaining rounds.
-When choosing a weight for the deadlifts, choose a weight that you can do unbroken for the entire workout.
Every 2 Minutes for 4 Sets: (8 Mins)
10 Unbroken Chest-to- Bar Pull-ups S(5-8 UB CTB/Pull Ups) RTG(12-15 UB C2B)
“A Beautiful Mind”
3 Rounds For Time: (13 Min Cap)
60 Double Unders S(30 DU/120 Singles)
30 Wall Balls S(14/10) RX(20/14)
10 Australian Ring Rows
-The focus for today is working on our upper body pulling strength. The strength work is a great way to practice kipping chest to bar pull ups. There is a good amount
of rest built in between sets, so this should allow you to keep the quality up for each set. Pick a number of reps that you believe you can keep consistent and
unbroken for all 4 sets. If you can’t do at least 5 unbroken chest to bar each time, go for chin over bar pull ups. For scaling further, we would like you to do a set of
negatives plus a set of kip swings during each interval.
-“A beautiful mind” will keep with the upper body pulling theme and also add some lower body endurance into the mix. For our stronger athletes, the goal for today
should be to try to go unbroken for all 3 rounds. If that doesn’t sound feasible for you, aim to do the wall balls and double unders in 2-3 sets each time, and to keep
the Australian ring rows unbroken. When choosing a weight for the wall balls, you should be able to do 30+ unbroken reps when fresh.
10 Minutes to Practice – Tripod/Headstand Progression, Headstand Hold, Freestanding HS/HSPU
4 Rounds for Reps Per Couplet: (30 Secs On – 15 Secs Rest/Transition Time)
GHD Sit Ups to Parallel
GHD Hip Extensions
-rest 1 minute-
Row for Calories
L-Sit Hold S(Tuck Hold)
-rest 1 minute-
Ski for Calories
KB Sumo Deadlift S(53/44) RX(70/53) RTG(88+/70+)
-Today will be a different kind of Thursday workout, where we will be mixing in some skill work to start the day off. Headstands are a great way to build body
awareness and coordination, which translates well to many different gymnastics movements in CrossFit. Be ready to try something new today and have some fun.
-“Midline cruise” is an interval format where you will be working in short intervals of 30 seconds and resting for 15 seconds between movement. During each rest,
you will be switching back and forth between movements. Today is very core-focused, so focus on keeping the spine in a strong position, even as you become
fatigued. The toughest movement today for most athletes will be the L-Sit, so have a plan for scaling this movement if necessary. If you can do a good L-sit, but can’t
maintain for the entire 30 seconds, than just work for as much as the 30 seconds as you can, and rest a little longer before returning back to the row. For the sumo
deadlift, athletes can go heavy here today. Even a 88 or 70 lb KB isn’t a ton of weight for this movement, so be ready to challenge yourself here. With that said,
quality is the name of the game with these.
1 Power Snatch Every 30 Seconds for 10 Minutes (20 Reps) @ 65-75% of 1 Rep Max
“Face the Truth”
10 Min AMRAP: (In teams of 2 – alternating full rounds)
10 Power Snatches S(45/35) RX(75/55)
10 Bar Facing Burpees S(7 Burpees)
*Increase Weight After Every Round (+10/+5)
-Today’s strength work is a different format where we will be working more on technique and volume, then on pure weight. This is considered battery work, which is
our ability to repeat moderately heavy weights over and over again. As we get closer to the Open, this ability becomes much more important than our ability to move
a heavy weight once, like we would traditionally do in a 1 rep max. You can build throughout the 10 minutes, but stay within 65-75% of your 1 rep max today. This
shouldn’t be super heavy, so there should be no failed reps today.
-“Face the Truth” is a fun partner workout to wrap up the week. You will be performing a full round before alternating with your partner. The snatch will start very
light and slowly increase throughout the workout. The goal is to start at around 1 minute per round and to stay around 90 seconds (or less) per round as the weights
-After every successful round, teams of Men will be adding 10 lbs (total) to the bar and teams of Women will be adding 5 lbs (total) to the bar. You should account for
about 3-5 increases per team, so base your starting weight on how well you can move those heavier weights. Even the heaviest weight of today’s workout should still
be a weight that you could do for 10 unbroken snatches when fresh. If burpees are not a strong suit for you, cut the burpees down to 7 per round, so you can keep
the rounds short and intense, and maximize the transitions between teammates.
Bring-A- Friend Day. 1st Saturday of the Month. Bring your friends to come try a CrossFit (or BeachFit) class for free.
16 Min AMRAP: (In teams of 2)
200 M Run
8 DB Renegade Rows S(30/20) RX(40/25) RTG(50/35) (Push Up + Row = 1)
8 DB Front Squats
*1 partner runs, while the other partner works on the DB movements. Rotate every time the partner returns from the run.
-Today is our Bring-A- Friend day, which happens the first Saturday of every month. This means you can bring your friends with you to any of our 7, 8, or 10 AM
CrossFit classes. You can always bring a friend with you to BeachFit, regardless of the day. If you have any friends that want to try a class, have them call us at 561-
676-3710 or email us at email@example.com at least 24 hours in advance, so we can account for them in class.
“Renegade Runner” is a partner workout, where one person will be running, while the other partner is working with the dumbbells. The person running will complete
a 200 M Run, while the other partner completes 1 round of the renegade rows and front squats. Once the person working on the dumbbells is done, they will wait
for their partner to finish their run before switching. For the renegade rows, a push up and a row on one arm will count as a rep. You should be able to do these and
the front squats unbroken for most of this workout. If needed, use a band for the push up part of the renegade row.