Alternating On the Minute x 12 (6 Rounds):
Odd Minutes – 50 Double-Unders (100 Singles, or 30 Seconds of DU practice)
Even Minutes – Max Handstand Push-ups (FB – Strict HSPU/One Gym Length HSW)
Every 2 Minutes for 5 Sets, Deadlift
Build to a Heavy Set of 2 for the Day
Every 2 Minutes,
3 Sets of 7 @ 70% of the above load achieved for the day.
1,000 Meter Row
25 Deadlifts (225/155)
50 Lateral Burpees Over the Bar
One time through for time on this short chipper. The best way to find the right stimulus is to choose the right weight on the barbell. The deadlifts should be performed at a weight that athletes are capable of holding onto 10+ repetitions when fresh. If athletes are on the fence, lighter is always better. This shoul...
Every 2 Minutes for 5 Sets, Back Squat
Build to a Heavy Set of 5 Reps for the Day
Alternating On the Minute x 14 (7 Rounds):
Odd – 14/10 Calorie Bike
Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14)
*Score will be lowest number of medicine ball cleans completed.
If unable to Bike, complete one of the following: 20/15 Calorie Row
200 Meter Run
We will begin by building to a heavy set of 5 Back Squats. The foundations of the back squat carries over nicely into the medicine ball squat cleans. Athletes should choose a medicine ball weight that they kn...
3 Rounds For Time:
400 Meter Run
21 Kettlebell Swing (53/35)
“Helen” is another CrossFit benchmark workout. Athletes should choose a weight on the kettlebell that they are confident they will go unbroken with on all three rounds and a pull-up variation that they could complete unbroken when fresh.
If unable to run today, complete a 500 Meter Row.
The first goal in Helen is to push for unbroken sets on the work inside the gym. In order to do so, we are looking at pacing the runs to ensure we can accomplish these numbers in big, consistent chunks a...
1 Power Clean and Jerk
*Build to a heavy single for the day.
30 Clean and Jerks (135/95)
We tackled the well known benchmark workout “Isabel” last week. Today, we take on a close relative, “Grace”. We will prepare for this workout by building to a heavy single power clean and jerk. Heavy is relative for the day and does not mean 1RM, although if athletes continue to move well as the weight increases, they can absolutely...
400 Meter Run
15 Overhead Squats (95/65)
“Nancy” is one of the many well known CrossFit mainsite benchmark workouts. When you think of some of the most effective workouts lout there, they tend to be fairly simple. The benchmark workouts like Fran, Diane, and Nancy are all couplets performed for time that allow athletes to measure their fitness through repeated testing over time. In order to hit the correct stimulus, athletes should choose a light weight that they could complete 20+ repetitions when fresh, and within 1-2 sets each round during the wo...