June 29, 2019

“Sled Dog”

July 1st - September 7

10 Weeks

A Sled Dog is depressed when it's not working. Yelping and howling outside, it lives for the grind. It can’t wait to run. The harder the job, the more they thrive. Welcoming adverse conditions, they expect the snowstorms, and they expect to overcome them. The Sled Dog knows no other way. The Sled Dog will outwork everyone.

In our previous training cycle, “Grunt Work,” we built a foundational base of strength for the coming CrossFit Games season. Now, we’ll bridge the gap between a higher percentage squat with the...

June 28, 2019

For our conditioning today, we have a 3 round effort with a medium distance run to start each round. We will be reaching into the longer time range of the week here.
 

METCON:

“Shake Weight”

3 Rounds:
800m Run
21 Toes to Bar
30 Alternating Dumbbell Snatches (50/35)

If unable to run, complete:

1,000m Row

40 Calorie Bike

In "Shake Weight", we have a longer distance run with two "pulling" movements inside the gym. At 1.5 miles of total running, this is a large factor in the workout. The vast majority of our time will be spent outside, and for top scores, this will be the separating...

June 26, 2019

METCON:

Not for time, at a controlled intensity:

3 Rounds:
21/15 Calorie Row
2 Gym Lengths Handstand Walk (scale: 2 minutes HSW practice)

Into...

3 Rounds:
15/12 Calorie Bike
5 Strict Pull-Ups
10 Pushups
15 Air Squats

Into...

3 Rounds:
21 Sit-Ups
21 Hip Extensions/Superman’s

June 25, 2019

1. Overhead squat tempo work to start our Wednesday. 


2. Our conditioning for the day follows in suit, with a CrossFit.com benchmark - "Nancy".

A.

STRENGTH:

Every 90 Seconds for 7 Sets:

One Tempo Overhead Squat

In each, there are (4) pauses, each for a single second.
Pause 1 - 1/4 of the way down (quarter squat)
Pause 2 - Halfway down (parallel)
Pause 3 - Absolute bottom of squat
Pause 4 - Halfway up (parallel)

Set 1 - 40% of 1RM OHS
Set 2 - 45%
Set 3 - 50%
Set 4 - 55%
Sets 5-7 - 60%


All repetitions are taken from the rack.

B.

METCON:

“Nancy”

5 Rounds:
400m Run
15 Overhead...

June 24, 2019

1. Today, we have a focus on the hang power clean. Opening with technique work, we'll stay at light loads to refine our movement.

2. This will prime us for "Water Break", our conditioning and main effort for the day. 3 x AMRAP 4's, resting 4:00 between.

A.

STRENGTH:

On the 1:30 x 5 Sets:
1 Hang Clean Pull
1 Hang Clean High Pull
2 Hang Power Cleans

Set 1 - 50% of 1RM Clean
Set 2 - 55% 
Sets 3-5 - 60%

Hang Clean Pull
This movement is a long arm throughout. With a big shrug at the top of the rep along with triple extension of the lower body, we are purely looking to find our spe...

June 22, 2019

1.  A necessary de-load week with lower volume in order to continue the push forward. In a week from today, we'll be starting our next cycle - "Sled Dog".

2. "Sled Dog" will build upon "Grunt Work", with a larger focus on barbell cycling and shear work capacity in movements that we commonly see in competition. 


3. Today, three parts. Front squat positional work to start, which will lead us into our conditioning for the day. A modified version of the classic CrossFit.com benchmark, "Jackie". 


 

A.

STRENGTH:

Every 90 Seconds for 5 Sets:
1 Tempo Pausing Front Sq...

June 21, 2019

METCON:

“Walmart”

Teams of 3

30 Minute AMRAP:
7/5 Calorie Assault Bike
10 Medball Squat Jumps (30/20)
5 Power Clean and Jerks

1st 6 Rounds - 95/65
2nd 6 Rounds - 115/85
3rd 6 Rounds - 135/95
4th 6 Rounds - 155/105

Partner’s cycle through full rounds, one at a time. Weights climb every (6) rounds, or in other words, after each partner has cleared the weight twice. Score is full rounds, plus reps. 

In other words, every time an athlete completes the bike/medball/CJ triplet, that counts as a single round. When the full team has cleared six rounds (each partner twice), we incr...

June 20, 2019

1. Starting our day to find a 1RM deadlift. 

2. Given the CNS demand from the deadlifts, we are going to follow with only a single part. Conditioning, in the form a five-station chipper, opening with a one mile run.


 

A.

STRENGTH:

Deadlift

5 Minute EMOM:

3 x 60%

3 x 65%

2 x 70%

2 x 75%

1 x 80%

Take the next 10-15 minutes to find a new 1RM deadlift.

B.

METCON:

“El Nino” (25 minute cap):

For Time:
1 Mile Run
50 Alternating Dumbbell Snatches (50/35)
400m Med Ball Run (20/14)
30 Pull-Ups
20 Burpee Box Jumps (24/20)

If unable to run, complete:

2,000m/500m Row

90/20 Calorie Bike

A descending re...

June 19, 2019

METCON:

25 Minute EMOM: (5 Rounds)

Station 1 – 12/9 Calorie Bike
Station 2 – 15 Push-Ups
Station 3 – 250/200m Row
Station 4 – 20 Wall Ball Shots (20/14)
Station 5 – Rest

You will have a total possible score of 25 today. Give yourself one point for every station completed.

June 18, 2019

A barbell-intensive Wednesday. Starting our day with a Snatch complex. This will lead us into an all-barbell conditioning piece, "Bartender".
 

A.

STRENGTH:

On the 2:00 x 5 Sets:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

Set 1 - 60%
Set 2 - 65%
Set 3-5 - Build to a heavy complex for the day.

Inside this complex, we are looking to hold onto the bar throughout. If we must drop the bar from overhead between snatches, let's quickly reset onto the bar.

B.

METCON:

“Bartender”

10 Minute AMRAP:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
*Rx Barbell – (115/85)

In "B...

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