8am, Two Options for Endurance-
Run club-
Tackle a 5k or 10k (3.1 or 6.2 miles)
OR
Row 2000
Run 1 Mile
Row 2000
Run 1 mile
Row 2000
Scaling- Split the work in half
9am Mobility
10 am
Partner chipper- 40 minute cap
50 Snatches 135/95
100 Cal bike
100 Wall balls
100 Rower Cals
100 Burpees
100 Weighted walking lunged
100 sit ups
100 Doubles
50 Clean and Jerk 135/95
Warm up-
4 Rounds
8 cals on the rower
16 lunges
Run 100
Strength
Back Squat- Deload week 5 sets of 10 between 60 and 70 percent
Wod 25 Minute Amrap
8 Strict L sit pull ups (sub strict, kipping, ring rows)
16 Front rack lunges 95/65 (8 each leg)
22 Kb Swings
Run 600m (end of the sidewalk where it meets byrd st)
Warm up-
Do this with a parnter
8 Minute bike
alternate every minute on the bike, person not biking holds a plank
Grab a bar and we will review the deadlift. You will have plenty of time work up to your working weight, once you find your working weight perform 5 sets of 7 at that weight. This should be pretty heavy without breaking form
5×7
If you are newer we can add extra sets to keep you working
Meet at the board.. think you are good at burpees? want to be more efficient at them. Coaches are going to show you how
5 rounds for time of:
5 deadlifts
10 burpees (to a target 6 inches about your fully extended arms)
Men: 275 lb.
Women: 185 lb.
Scroll for scaling options.
Post time to comments.
Compare to 120819.
Related:
• CrossFit WOD 180710 Tips With Rory McKernan
• Deadlift Set-Up With Austin Malleolo
Scaling
This couplet should be relatively heavy but still fast-paced. Just about
all athletes can perform deadlifts and some version of a burpee. Reduce
the loading so you can complete each set of deadlifts unbroken. If
needed, reduce the number of burpees to a point that allows you to keep
moving quickly and avoid excessive rest.
Intermediate Option
5 rounds for time of:
5 deadlifts
10 burpees
Men: 225 lb.
Women: 155 lb.
Beginner Option
5 rounds for time of:
5 deadlifts
5 burpees
Men: 135 lb.
Women: 95 lb.
Warm up-
Grab a buddy, its time for some plate races.. don’t know what that is, Just show up and see. Step off your plate, the floor is lava, do 5 burpees each
Then-
10 Minutes of Over head squat therapy against the rig, Get at least 5 of set of 10 in with pvc or empty bar, see video below for overhead squat therapy
Strength- Overhead squat
5 sets of 5
Newer athletes drill from, if that means an empty bar…. it means an empty bar, we all started with empty bars
Wod 1-
Complete as many rounds as possible in 7 minutes of:
50 double-unders
10 overhead squats
Men: 135 lb.
Women: 95 lb.
Scroll for scaling options.
Post rounds completed to comments.
Compare to 170724.
Related:
• CrossFit WOD 180709 Tips With Rory McKernan
• Overhead Squat Therapy
Scaling
This AMRAP is short and should be approached at full speed. Reduce the
reps and loads so that you can complete each set quickly and unbroken,
even as you begin to fatigue.
Intermediate Option
Complete as many rounds as possible in 7 minutes of:
25 double-unders
10 overhead squats
Men: 115 lb.
Women: 75 lb.
Beginner Option
Complete as many rounds as possible in 7 minutes of:
25 single-unders
10 overhead squats
Men: 65 lb.
Women: 45 lb.
Wod 2- not for time, don’t rush this
Core work
5 Rounds for time
20 Sits ups
100 M single arm overhead KB walk. (50m right arm, 50m left arm)
5 Minutes of Bird Box Rowing.
Then
Warm up, be on time, class starts on the hour. if you need to mobilize, come in a little early
Grab an empty bar, time to warm up and review these movements
0-2 Minutes 10 clean grip high pulls
2-4 Minutes 10 Power position power cleans
4-6 Minutes 8 Hang position power cleans
6-8 Minutes 6 below the knee power cleans plus 1 front squat
8-10 minutes 4 below the knee full squat cleans
TIMED strength today
14 Minutes to build to up to a heavy 3 of this complex (don’t drop the bar)
2 power cleans + 1 squat clean
Review whatever version of this wod you are going to do.
Wod
For time:
100-ft. handstand walk (Sub 21 handstand push ups)
9 squat cleans
75-ft. handstand walk (sub 15 hspu)
12 squat cleans
50-ft. handstand walk (sub 12 hspu)
15 squat cleans
25-ft. handstand walk (sub 9 hspu)
Men: 185 lb.
Women: 135 lb.
Scroll for scaling options.
Post time to comments.
Related:
• CrossFit WOD 180707 Tips With Rory McKernan
• The Handstand Walk
• The Wall Walk
Scaling
For this workout, worry less about completing it quickly and try for
more challenging skills and loads. Pick a modification for the handstand
walk that is challenging for you. Reduce the load on the cleans to a
point that is heavy but still allows you to tap-and-go for several reps.
Intermediate Option
For time: (sub hspu the weight is just lighter than version 1)
100-ft. handstand walk
9 squat cleans
75-ft. handstand walk
12 squat cleans
50-ft. handstand walk
15 squat cleans
25-ft. handstand walk
Men: 155 lb.
Women: 105 lb.
Beginner Option
For time: (you can sub 21,15,12,9 push ups for wall walks)
8 wall walks
9 squat cleans
6 wall walks
12 squat cleans
4 wall walks
15 squat cleans
2 wall walks
Men: 95 lb.
Women: 65 lb.