March 30, 2018

METCON:

Teams of 3:
30 Minute AMRAP:
75/50 Calorie Bike
75 Wallballs (20/14)
50 Power Cleans (115/85)

Add (20/10) to barbell each round.

Athletes will split up the work in today’s workout as they see fit. The weight on the power cleans will increase 20 pounds each round for men and 10 pounds each round for women. The opening barbell should be something that athletes are capable of completing 20+ repetitions if they needed to.

With a 1:2 work to rest ratio, athletes can look to push the intensity when it is there turn to work. Finding a good breakup strategy between teammates...

March 29, 2018

A.

STRENGTH:

Find your 3RM Split Jerk

*Every 2 Minutes for 7 Sets, Complete 3 Split Jerks from the Rack

*Start at 60% 1RM and Build

B.

METCON:

For Time: 
21-18-15-12-9-6-3
Kettlebell Swings (53/35)

200m Run

In this couplet, athletes should pick a weight on the kettlebell that they are capable of completing 21+ repetitions unbroken. 

March 28, 2018

METCON:

“Goat Day”

On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to p...

March 27, 2018

A.

STRENGTH:

10 Minute EMOM
1 Squat Clean and Jerk @ 70-80% of your 1RM

B.

METCON:

3 Rounds:

20 One Arm Dumbbell Hang Power Clean and Jerk (10/side) (50/35)

20 One Arm Dumbbell Shoulder to OH (10/side)

20 Burpees

March 26, 2018

A.

STRENGTH:

Every 2 Minutes,

Back Squat 5×4 @ 70-80%
 

B.

METCON:
EMOM x 16 (4 Rounds):
Minute 1: 7 Wallballs (20/14) + 2 Bar Muscle Ups (Scale to 4 Chest to Bar)
Minute 2: 15 Box Jumps (24/20)
Minute 3: 7 Power Snatches (95/65) + 7 Overhead Squats (95/65)
Minute 4: 15/12 Calorie Row

In this every minute on the minute workout, athletes will complete the listed work within one minute and rest the remainder of the minute before beginning the next movement. Athletes should choose weights and movement variations that allows them to complete the work within at least :45-:50 seconds...

March 25, 2018

METCON:

For Time: 
100-80-60-40-20: Double Unders (Scale 2:1 Singles)
50-40-30-20-10: AbMat Sit-Ups
10-8-6-4-2: Deadlift (275/185)

The workout flows from double unders to abmat sit-ups to deadlifts. Athletes will begin by completing 100 double unders, then 50 abmat sit-ups, and 25 deadlifts. They will then start back at 80 double unders and move through in that order until completion. Choosing a weight on the barbell that athletes are capable of completing 10+ repetitions unbroken and a variation and/or rep number on the rope that they can perform 50+ repetitions unbroken w...

March 23, 2018

METCON:

Teams of 3
20 Minute AMRAP:
10 Calorie Bike
8 Burpees
4 Clean and Jerks (115/85)* 

*(115/85)

*(135/95)

*(155/105)

*(175/115)

*(195/125)

In today’s team workout, athletes will complete full rounds before switching out to their next teammate. After six total rounds, or two rounds each, athletes will add weight to their barbells. Men will increase by 20# total and women by 10# total. The weights go as followed: (115/85, 135/95, 155/105, 175/115, 195/125). In order to hit the correct stimulus, athletes should choose weights that, if fresh, they are capable of completing 15-1...

March 21, 2018

A.

METCON:

40-35-30-25-20-15-10:
Russian Kettlebell Swings (70/53)
Abmat Sit-ups
400m Row

In this triplet, looking for athletes to step one weight higher than they are accustomed to on full kettlebell swings to perform these Russian kettlebell swings. For this variation, we are only looking for the arms to be parallel to the ground at the apex of the swing.

If there is one place we can look for athletes to push the pace today it is the Russian swings. This is likely the only movement that will require athletes to stop moving if they choose to put the weight down. Even if they...

March 20, 2018

A.

STRENGTH:

Clean and Jerk
7 Sets, On the 2:00:
2 Hang Squat Cleans + 1 Split Jerk

*Build Over the 7 Sets.

B.

METCON:

15 Minute AMRAP:
15 Hang Power Cleans (135/95)
15 Push-Ups
30 Double Unders

Although these will likely be partitioned during the workout, the weight on the barbell for the hang power cleans should be something that athletes are capable of completing unbroken when fresh. The double unders and push-ups should be performed at a variation that allow athletes to complete the movements in no more than 3 planned sets. 

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