4 Rounds for Reps and Quality:
1 Min Row for Calories
1 Min Russian Kettlebell Swings S(44/35) RX(53/44) RTG(70/53)
1 Min Plate Pushes
1 Min SA DB Farmer’s Carry (30 Secs/Side) S(45/35) RX(60/40) RTG(70/50)
1 Min Dragon Flags
-Rest:20 Seconds Between Movements-
-“Battle Wounds” is very similar to a format we use a lot in BeachFit where we typically do 1 minute of work and 20 secs of rest between movements. This is a great structure for building endurance and aerobic capacity, and today is no exception. The goal with this format is to try to work for the entire minute for most or all of the movements. For the swings, plate pushes, and dragon flags, you may need to allow for short rest periods throughout, but try to limit yourself to only 1 rest period in any given minute, and keep them very short. For the SA farmer’s carry, challenge yourself on the weight and challenge yourself to hold on for the full 30 seconds per side.
Strength/Skill Work: 3 Deadlifts + 2 Power Cleans + 1 Front Squat – Build to a moderately heavy complex in 10 minutes
For Time: (21 Min Cap)
60 Alternating Stationary Lunges RTG(Alternating Pistols)
50 Wall Balls S(14/10) RX/RTG(20/14)
40 Box Jumps S(20/14) RX/RTG(24/20)
30 Deadlifts S(135/95) RX(155/110) RTG(185/125)
20 Power Cleans
10 Front Squats
-The strength/skill work today, is primarily there as prep for today’s workout. The goal is to move well with the barbell and to work up to a weight slightly above what you plan to do in the workout. The barbell weight for this workout is heavy today, and will be the same for all 3 barbell movements. Choose your weight based on the power cleans or front squats, whichever is a tougher movement for you. The deadlifts should be on the easier side, but it is 30 reps of those, so they should still get tough by the end. Keep in mind the barbell movements come at the end of this workout, so you will already be pretty fatigued before you pick up the barbell for the first time.
-Today’s workout was recently posted on CrossFit.com a couple weeks back. This is a “chipper” style workout, where once you are done with a given exercise, you don’t have to see that exercise for the remainder of the workout. Also, the rep scheme is decreasing throughout, so the goal is to pick up momentum and pick up intensity as you approach the end of this workout. It’s smart to break up your sets early, even when you don’t feel that you need to. Small sets with short rest will keep you moving and allow you to stay fresh enough to move the barbell well at the end.
Saturday 10.28.17 – Halloween Party Tonight Starting at 6 PM!!!
20 Rounds For Time: (In teams of 2 – alternating full rounds)
3 Strict Handstand Push Ups S(Standing DB Strict Press) RTG(Deficit 4”/2”)
4 Toes to Bar S(Knees to Chest)
6 Air Squats
-“Sesame Street” is a partner workout, where you will be alternating full rounds with your partner. In order to get the appropriate stimulus for this workout, most or all of your rounds will need to be unbroken. Choose a standard for the strict handstand push ups and toes to bar that you believe you can do the whole workout unbroken with. It’s okay if you have to break up some of your later rounds, but scale the reps or the standard, if this happens anytime before round 15. We are looking for each round to take about a minute or less today, with the goal of finishing this workout under 20 minutes as a team.
-Don’t forget to come to our Halloween Party tonight at 6 PM at CFPB! All costumes, food, and drinks are welcome!
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