Bill’s Birthday Workout for both the 8am endurance class and the 9am crossfit class
Happy Birthday Bill
“The Bill”
64 doubles or 64×3 singles
64 sit ups
64 wall balls
64 cal row
64 Dballs over shoulder
64 atl db snatches
64 air squats
640 meter run or ski
warm up
3 round
5 empty bar hang clean (add weight through 3 rounds)
5 front squats
5 kip swings
5 knee raises strict
200m run
Strength/form focus
Front squats – use this as a warm up to your workout.
5 sets of 4 for quality- if you start to round your back, knees dive in, elbows drop or any other breakdown of form lower the weight. figure your work out weights out during this portion.
Wod-
4 Rounds for time
7 Front Squats (from the floor)
15 Toes to bar
200m Run
Rope climb
R1 Front squat 135,95 Rope climb 2
R2 Front squat 185,135 Rope climb 3
R3 Front squat 225,155 Rope climb 4
R4 Front squat 275, 185 Rope climb 5
*scaling-
Scale by weight before reps on the front squats. Scale by reps on the rope climb 1,2,3,4 or 1 a round
-For pulls from the floor go 4 pulls, 6 pulls, 8 pulls, 10 pulls
Warm up
800m Run
:60 Wallsit March
:40 Deadhang From Rig
20 Cossack Squats
Strength
Sumo Deadlift
3×12
Go heavier than your 15 last week. first two sets are to build, we are getting in lower reps now so warm up sets can be a little heavier
Workout *100 percent to get your muscles pumped and burning.
10-20-30-20-10
Empty Bar Back Squats
Empty Bar Pendlay Rows Empty Bar Strict Press
Choose a weight that allows athletes to stay moving steadily the entire time and “chase the pump”. Sets do not need to be unbroken, but athletes should push to be as close to UB as possible
Extra
Every 10 Minutes for as long as you want (no more than 3 rounds)
800m Run
20 Cossack Squats (10 each way)
Max Duration Freestanding Handstand Hold in remaining time (4 attempts)
Or max unbroken hspu (3 sets)
or max unbroken DB press (3 sets)
12-10-8
DB Strict Press
DB Row 3x Double Under
Strength 3 Max Sets
Bodyweight Bench Press
Rest 3:00 Scale: 75% or 50% of BW
AMRAP 4 Minutes x 3
20 Double Unders
10 SDLHP 75/55lbs
20 Double Unders
10 STOH 75/55lbs
Rest 2:00 beween AMRAPs, resume where you left off
Feel: Conditioning
Pacing: Reach
Target Score: 9+ Rounds
Firebreather Score: EMOM or Faster
Scaling:Double Unders: :20 of Practice or Single Unders
SDLHP/STOH: Should remain UB for the entire workout or reduce weight.
Today is an excellent day to remind athletes “just because you can, doesn’t mean you should.” The barbell weight will be very enticing for athletes who look to go “RX”, but stimulus is more important. Athlete must be able to move the barbell fast, unbroken, and with quality ROM for the entire duration of the workout if they are performing it RX.
Going to get upside down today. UNLESS you do not want to go upside down, then this will be overhead pressing session of the strength portion
Quick handstand progression video. There is more than one to do this. Facing the wall like this or walking away from the wall is another option. We will work with you where ever you are at in you journey of going upside down including handstand push ups. If you have walks you will go for 10-15 minutes max distance. rest, retry..
Check out this video here.
Team Misfit Gyms on Instagram: “Teaching athletes to Handstand Walk is actually quite a bit easier than you may think! This week Hunter and Sherb talk through an easy way…”
Wod Partner option or solo option
Partner option
AMRAP 24 Minutes with a partner, split anyhow
60 Lateral Burpees Over Sandbag
70 slam ball Squats heaviest ball possible for your team
80 Calorie Row, ski or bike
90yd HS Walk Or 20 wall walks or 30 HSPU or 30 double DB presses
Solo version. 24 min amrap. cut the reps in half but take a 2 minutes break after each movement is completed.
Scaling: