8am
Teams of 3
36 Minutes
2:00 per station then switch
Bike
Row
ski
Burpee box step ups
9am
9am CrossFit
We’ll start with a warm up like usual then jump straight into this workout. There will be some accessory work for after
Every 8 minutes (Repeat this 3 times)
44 wall balls
33 ab mat sit ups
22 box jump or steps
11 Alternating DB snatches
DON’T FORGET THE HOLDIAY PARTY TONIGHT AT ESCAPE BREWING ON TRINITY, BLVD!!! See you at 7pm
Regular class schedule all day
Warm-Up
2:00 minutes on the Rower, increasing intensity
Body Flow Warm-Up
20 seconds, Each Movement
-Alternating Arm Swings
-Back Slaps
-Wrist Circles
-Trunk Rotations
-Bow and Bend
-Down Dog Toe Touches
–Quarter Squat Reactive Jumps
Barbell Warm-Up
High Hang (Hip), Hang (Knee), Low Hang (Below Knee)
– Snatch High Pull
– Muscle Snatch
– Power Snatch
– Overhead Squat
– Squat Snatch
Then add loads, bar should be off the floor now
From the Floor x 2
– Snatch Lift Off to Knee
– Slow Snatch Pull
– Squat Snatch
Then Complex @ Real Speed, Building to Starting Loads
Squat Snatch
Every 90 seconds x 8 sets
3 Snatches @ 65%+
**Done as Singles, Rest 10 seconds between reps
16:00 EMOM
minute 1: Max Overhead Squats *sub out front squats if OHS are not an option
minute 2: Max Toes to Bar
minute 3: Max Row Calories
minute 4: Rest
Barbell: 95/65lbs, 43/30kg
Level 2:
Barbell: 75/55lbs, 34/25kg
Level 1:
Barbell: 65/45lbs, 30/20kg / Knees to Chest (Break Hip Crease)
Goal: 65/55 Round of Total Reps
Score: Total Reps
Stimulus: Midline Endurance
RPE: 8-9/10
Primary Objective: Consistent Rounds
Secondary Objective: Pick Your Poison
What do I mean when I say pick your poison? I mean pick your ‘money station. Reps achieved on all of these movements will be relatively similar; with a slight drop on the rower by comparison. Today, pick a station to drop the hammer on and aim to keep the other two consistent from round to round. Workouts like this require you to play the clock a bit, since transitions need to be built into each working minute.
Warm-Up
2 Sets, For Quality
10 Alternating Scorpion Stretch
10 Alternating Iron Cross Stretch
:30 second Dead-Bugs
:30 second Bird-Dogs
15 Banded Pull Aparts
12 Banded Face Pulls
Then..
Get to Working Loads on Deadlift and Bench Press
Strength Superset
Every 3:30 x 4 Sets
10 Bench Press @ 55-60%
12 Deadlifts @ 50-55%
% of 1RM Bench and % of 1RM Deadlift
Looking for consistent loads across all 4 sets for both the Bench Press and Deadlifts. We will be using 2 bars for this superset with one in the rack and one out on the floor.
For Reps:
8:00 AMRAP
3-6-9-12…
Burpee Pull-Ups
Shoulder to Overhead
Barbell: 135/95lbs (61/43kg)
Level 2:
Barbell: 95/65lb, 43/30kg
Level 1:
8:00 AMRAP
3-6-9-12…
Burpee Jumping Pull-Ups
Shoulder to Overhead
Barbell: 75/55lb, 34/25kg
Goals / Stimulus / Objectives
Goal: 100-140 Reps
Stimulus: Muscular Endurance and Stamina
RPE: 8/10
Primary Objective: Maintain a pace of around 12 reps a minute combined of the shoulder to overhead + Burpee Pull-Ups
Secondary Objective: Stay unbroken on the Shoulder to Overhead Reps
This workout is meant to be more of a grind style workout and allow athletes to focus on the style that they attack Burpee Pull-Ups. Practice where your feet are, how you jump into the pull-up and consistent pace between reps. For the Shoulder to Overhead, we will be looking to tackle these as Push Jerks primarily with the focus on being able to go unbroken through the round of 12.
Optional Accessories
Part A:
5 Sets
:30 Dead Hang
6 Dual Dumbbell Staggered Stance RDL, Right
:30 Dead Hang
6 Dual Dumbbell Staggered Stance RDL, Left
-then-
Part B:
5:00 Tabata (:20 On/:10 Off)
Station 1 – Dual Dumbbell Hammer Curls, ModerateStation 2 – Dual Dumbbell Tricep Kickbacks, Moderate
Warm-Up
2 Sets
:30 second Bike
20 Plank Shoulder Taps
10 Alternating Hang Dumbbell Snatch, Light|
:30 second Ski Erg
10 Alternating V-Ups + 10 second Hollow Hold
40:00 EMOM
min 1: 13/10 Calorie Echo
min 2: 3 Wall Walks
min 3: 16 Alternating Hang Dumbbell Snatch
min 4: 13/10 Calorie Ski Erg
min 5: 10 GHD Sit-Ups ****If you havent done these DO NOT DO NOT DO NOT do more than 40 total.
Dumbbell: 50/35lb, 22.5/15kg
Level 2:
40:00 EMOM
min 1: 10/7 Calorie Echo
min 2: 2 Wall Walks
min 3: 16 Alternating Hang Dumbbell Snatch
min 4: 10/7 Calorie Ski Erg
min 5: 8 GHD Sit-Ups or 10 weighted sit ups
Dumbbell: 35/25lb, 15/12kg
Level 1:
40:00 EMOM
min 1: 8/6 Calorie Echo
min 2: 2 Wall Walks to 20’’ off Wall
min 3: 12 Alternating Hang Dumbbell Snatch
min 4: 8/6 Calorie Ski Erg
min 5: 10-15 Abmat Sit-Ups
Dumbbell: 25/15lb, 12/7kg
Goals / Stimulus / Objectives
Stimulus: Muscular Stamina / Volume Building
RPE: 7/10
Primary Objective: Complete each movement within the 45 sec mark for each minute
Secondary Objective: Maintain a 7/10 RPE or lower for the duration of the workout.
We are getting into the 40:00 EMOMs this week as a mid-week challenge to get us into consistency here and develop some good muscular endurance and stamina. The goal here is steady state work with sets that keep each movement into the range of about 30-45 seconds on and then resting the remainder of each minute.
DON’T FORGET THE HOLIDAY PARTY AT ESCAPE BREWING FRIDAY NIGHT! Be there or be square.
Warm-Up
For Quality
3 Sets
20 seconds on / 10 second transition
– Jump Rope
– Bootstrap Squats
– Scapular Pull-Ups
– Ring Rows
– Cossack Squats
Strength
Back Squat
Every 2:30 x 4 Sets
Set 1: 10 @ 55%
Set 2: 10 @ 60%
Set 3: 10 @ 65%
Set 4: 8 @ 65%+
% of 1RM Back Squat
Stimulus: Muscular Endurance / Hypertrophy / Volume Building
For Time
10 Rounds
3 Bar Muscle Ups
5 Front Squats
35 Double Unders
Barbell: 155/105lb, 70/48kg
Level 2:
For Time
10 Rounds
6 Chest to Bar Pull-Ups
5 Front Squats
35 Double Unders
Barbell: 115/75lb, 52/34kg
Level 1:
For Time
10 Rounds
10 Ring Rows
5 Front Squats
50 Single Unders
Barbell: 40-50% of 1RM Front Squat
Goals / Stimulus / Objectives
Goal: 11:00-15:00
Time Cap: 18:00
Score: Time
RPE: 8/10
Primary Objective: Go Unbroken
Secondary Objective: Manage Transitions To Control Intensity
We are looking for this workout to stay unbroken on the Bar Muscle-Ups, Front Squats, and Double Unders, which means that this workout will definitely come down to the transitions and managing time between movements. The goal will be to keep everything to a minimum and trust yourself with the sets as you move to the bar, pick up the barbell and hit the double unders.