CrossFit Week of Workouts 1.14.19
“You should be far more concerned with your current trajectory, than with your current results.” – James Clear, Atomic Habits
Strength/Skill Work: Tempo Overhead Squats – Every 2:30 for 5 Sets, Complete 3-5 Tempo OHS @ 31X1 Tempo (From the Rack)
“Minute to Win It”
5 Rounds for Max Reps:
30 Secs of Thrusters F(75/55) P/S(95/65)
30 Secs of Double Unders F(Double Taps)
30 Secs Rest
Our focus for today is a mixture of overhead strength and squatting which we will be doing with two separate movements today. During the strength portion we will be starting with a Tempo Overhead Squat. The tempo today will challenge you to control the bar overhead as you descend in the rep instead of rushing through the movement. You may choose to take these reps from the rack, or from the floor if you would like. Keep the weight light enough to control the tempo throughout the 3-5 reps.
During our Metcon today we will be switching movements from the Overhead Squat to the Thruster. Although they are different movements, they have a similar movement pattern with the squat and ending with the bar overhead. You should pick a weight on the thrusters that allows you to try to stay unbroken during the entire :30 seconds of work, at least for the first couple of rounds. The WOD today is meant to be a nonstop sprint during your minute of work so select a Double Under modification that allows you to do so – don’t get hung up on reps today. Today would be a great day to do the double taps and aim to stay unbroken for the full 30 seconds. During your 30 seconds break, make sure to write down your rep numbers and get ready for the next round quickly.
Strength/Skill Work: 8 Min EMOM: (For Quality)
Min 1) 5-12 Chest to Bar Pull Ups F(Pull Ups/Negatives)
Min 2) 30 Secs/Side Side Plank Hold
“Views From Above”
12 Min AMRAP:
21 Deadlifts F(135/95) P(155/110) S(175/125)
3 Rope Climbs F(9 R.A. Pull Ups)
21 GHD Sit Ups to Parallel F(Butterfly Sit Ups)
15/12 Cal Assault Bike
Our focus today is upper body pulling. During the strength portion today we will have an alternating EMOM. During the first minute you will work towards a set of Chest to Bar Pull-ups. Depending on your current skills on this movement you may choose between a rep range of 5-12 reps, but pick something you can sustain for all 4 rounds. This doesn’t have to be unbroken, but aim for no more than 2 sets. If you don’t have Chest to Bar yet, you can choose a standard chin over the bar pull-up or a negative. The second minute you will split the minute in half spending :30 seconds on each side of a side plank.
“Views From Above” will continue with the pulling strength but this time using Rope Climbs. This will be the highest skill movement of the day, so you may choose to cut that number down to suit you. The deadlifts should be at a lighter weight that you could do 21 reps at least unbroken with if we made you. Our final two movements will be upstairs with the Assault Bike and the GHDs. If you are newer to the GHD Sit-ups, you can modify to Butterfly sit-ups. The Assault Bike doesn’t need to be a sprint but we should be able to hold a steady pace to keep the workout moving. A good goal for today’s workout is 2 ½ Rounds.
“Walk in My Shoes”
18 Min AMRAP: (Teams of 2 – Alternating Full Rounds)
10/8 Cal Ski Erg
25’ DB FR Walking Lunges F(35/20) P(45/30) S(50/35)
10 DB Hang Snatch (5/Arm)
25’ DB FR Walking Lunges
“Walk in My Shoes” will be a fun Partner WOD alternating full rounds through the AMRAP. Because we will be alternating full rounds, this will be very close to a 1:1 work/rest ratio, meaning when it is your time to go, move fast! We will be starting off with a 10/8 Cal Ski Sprint, this should take between :30-:45 seconds to complete. Because the next two movements share the same DB, base the weight you choose off of your Hang Snatch as this will be the limiting movement. For the Hang Snatches, you will perform 5 per arm and these should be unbroken each round. The amount of lunges will start to add up, but fight to stay unbroken knowing that you get a big rest while your partner is completing their round.
Every 4 Minutes for 5 Rounds:
15/12 Cal Bike Erg
15 Ball Slams F(25/20) P/S(30/25)
S(Add 3 Reps to Each Movement)
“Rabbit Race” is an Interval WOD with the main focus being consistency. Every 4 minutes you will start a new round, with your slowest round being your score today. With this being said – instead of coming out as hard as possible, hold some back in the beginning rounds so that you can sustain the pace over the 5 rounds. Ideally, we will be getting around 1:30 of rest after each round. If we are not able to complete the work in around 3:00, you may need to modify the reps on one or two of the movements. The sport option today will be adding 3 reps to each of the movements. The Ball slams should be at a weight that you can complete the reps unbroken without walking away from the ball and resting. Find a steady pace during the burpees and try to stay moving knowing that you have rest right after.
Strength/Skill Work: 10 Min EMOM:
Min 1) 1.1 Power Cleans
Min 2) 1 Set of Strict Ring Dips/Push Ups S(1 RMU + Strict Ring Dips)
“Without a Paddle”
14 Min AMRAP:
20/15 Cal Row
15 Toes to Bar F(Knees to Chest)
10 Power Cleans F(95/65) P/S(135/95)
5 Ring Muscle Ups F(10/7 Ring Dips or Push Ups)
Our two big focuses today are the Power Clean and Ring Dips, which we will be using in both the Strength and Metcon. During the Strength we will be alternating between a Power Clean Double and a Set of Ring Dips. For the Power Cleans, although it is a double we would like you to treat this as two singles with 5-10 full seconds of rest between reps. You can build over the course of the 5 rounds, ending a good amount higher than your weight for the workout. For the Ring Dips, a good number for this would be around 40-50% of your Max Unbroken set. For the sport option, you will perform 1 Ring Muscle-up and then perform your dips from the top.
“Without a Paddle” will continue with the same movements in a 14 min AMRAP. The Power Cleans in the WOD should be substantially lighter than what you found in the strength. This should be a weight that you could do 10 reps unbroken touch and go if we asked you to do so. We will also continue with the Ring Dips, or Muscle-ups for the performance, and sport option. If we do not currently have Dips, like the strength we will modify this movement to standard push-ups. We should be able to complete the Toes to Bar in 2 sets, maybe 3 sets during the later rounds of the WOD. A good goal on today’s WOD is between 3-4 rounds.
“Kelly” – Compare to 7.14.18
5 Rounds For Time: (35 Min Cap)
30 Box Jumps F(20 Reps @ 20/16) P/S(24/20)
30 Wall Balls F(20 Reps @ 14/10) P/S(20/14)
Your WOD today is “Kelly” an original CrossFit Benchmark workout. This workout is a long (35 min time cap) workout with few movements, but a lot of reps – regardless if you choose Fitness or the Performance/Sport version. If you love wall-balls and can move through box jumps efficiently, we encourage you to go for “Kelly” as is, even if you scale down the box height or medball weight. If those two movements give you nightmares, today we encourage you to change the reps from 30 each movement down to 20 reps. With the weight of medball you choose, you should be able to do all 30 reps unbroken if we made you (you don’t have to). The box height should not be an all out effort each jump, so flip the boxes to a height that allows you to stay moving, if you need to scale to step-ups we encourage you to do so. For the 400 m runs – find a smooth pace in the first two rounds that you can hang on to as you fatigue from the other movements. Even moving quickly, this workout will be close to 30 minutes long.
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