Sunday Funday
Alternate between partners. One exercises while the other holds plate.
Partner A:
Person B:
Holds plate overhead (45/25)
CAN NOT get reps in if partner is not holding plate above head
Still want more??
Teams of 3
6 minute max cal bike, switch whenever you want.
6am. Join us for a
5k- OR
4 or 3 milers
8 am Endurance. So many choices in running today. DONT do both, pick the 6am run or this running
8x400m repeats with 90 seconds rest between. Do this on the post office road.
9am Mobility
10am- 31 Heroes Wod
Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off. Mark a round completed following the 11 box jumps. This is an AMRAP workout so score is total rounds and reps at the end of 31 minutes.
Scaling: The box is on the higher side and the weight on the thruster is on the heavier side. The barbell should be a weight that athletes are able to complete 8+ repetitions unbroken when fresh, but will likely have to break-up into two sets during the workout.
Background: On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan.
The 31Heroes WOD (workout of the day) was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.
Strategy: Understanding that this is 31 minutes of continuous movement for both partners with heavier weights, odd objects, and challenging movements, it is all about just finding a way to keep moving forward. It is not about going fast, rather trying to not stop moving for the entirety of the workout. Finding one of the four movements to become the “mental rest” will better allow teams to keep going. For many athletes, this will be the box jumps, as this is the only time that they are not holding onto something under tension. For some, it may be the runs. A slower run means that the buddy with the sandbag can catch their breath a bit as the partner inside gets a little more work done. Find a pace and break-up strategy and put it on cruise control.
The final open re-do workout. Saw a ton of improvement in everyone. Great work!
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Men use 100 lb.
Women use 65 lb.
Read the scorecard for full event details.
Post rounds/reps completed to comments and/or submit your score as part of the 2018 Reebok CrossFit Games Open.
Scroll for scaling options.
Variations
Rx’d: (Ages 16-54)
Men use 100 lb.
Women use 65 lb.
Scaled: (Ages 16-54)
Men use 65 lb., perform jumping chin-over-bar pull-ups
Women use 45 lb., perform jumping chin-over-bar pull-ups
Teenagers 14-15:
Boys use 65 lb., perform chin-over-bar pull-ups
Girls use 45 lb., perform chin-over-bar pull-ups
Scaled Teenagers 14-15:
Boys use 45 lb., perform jumping chin-over-bar pull-ups
Girls use 35 lb., perform jumping chin-over-bar pull-ups
Masters 55+:
Men use 65 lb., perform chin-over-bar pull-ups
Women use 45 lb., perform chin-over-bar pull-ups
Scaled Masters 55+:
Men use 45 lb., perform jumping chin-over-bar pull-ups
Women use 35 lb., perform jumping chin-over-bar pull-ups
Warm Up-
3 Rounds
10 cal bike
10 push ups
10 Pull ups
15 squats
Review points of performance of the front squat
Strength
5 sets of 5 front squats
Treat your last set as a 5 rep max. Build up! do at least 2 or 3 very light warm up sets before you start in on these sets of 5.
Wod- Easy one today. Saving up for the carnage tomorrow known as 18.5.. then we will be done with our open re-dos.
4 rounds for time of:
15 box jumps
Run 400 meters
Men: 36-in. box
Women: 30-in. box
Scroll for scaling options.
Post time to comments.
Compare to 150827.
Related:
• CrossFit WOD 180321 Tips With Jason Ackerman
• The Box Jump
Scaling
The 15 high box jumps are meant to be a challenge, particularly after running hard. Choose a box height that is manageable but a little outside your comfort zone. If you can, select a box that allows you to jump instead of performing step-ups to a taller box.
Intermediate Option
4 rounds for time of:
15 box jumps
Run 400 meters
Men: 30-in. box
Women: 24-in. box
Beginner Option
3 rounds for time of:
15 box jumps or step-ups
Run 400 meters
Men: 15-in. box
Women: 12-in. box
Warm Up
3 Rounds
10 cal row (slow)
5 Push Ups
10 Ohs with empty bar or pvc
Grab a bar to review snatch progressions
0-2 Minutes 10 Snatch grip power position high pulls
2-4 Minutes 8 power position power snatch
4-6 Minutes 6 Hang position power snatch + overhead squat
6-8 minutes 6 From the shin, full snatch
18 Minutes to find your 1 rep max snatch, never athletes drill technique and do sets of 2 or 3.. work your overhead squat. Remember your number!
Wod
Complete as many rounds as possible in 7 minutes of:
15-cal. row
15 push-ups
Scroll for scaling options.
Post rounds completed to comments.
Related:
• CrossFit WOD 180320 Tips With Jason Ackerman
• Rowing
• The Push-Up
Scaling
This couplet is designed to allow athletes to maintain intensity in each movement throughout the 7 minutes. The row should be a sprint, and the push-ups should be performed in no more than 2-3 quick sets. The early rounds should not take you more than 90 seconds.
Intermediate Option
Complete as many rounds as possible in 7 minutes of:
12-cal. row
12 push-ups
Beginner Option
Complete as many rounds as possible in 7 minutes of:
10-cal. row
10 knee push-ups