Author: cfdavis

Workout of the Day
3 rounds for time:
500 meter run
35 kettlebell swings
20 goblet lunges

24 minute time cap

Choose a slightly challenging kettlebell weight; the sets are on the larger side, but there isn’t much else in the workout to take away from your ability to deal with the kettlebell. Settle into a steady pace and chip your way through the 3 rounds.

standard: 16/12 kg
rx: 28/20 kg
sport: 32/24 kg
metcon: 3×4:00 on, 2:00 off

Partner Competition
No Classes Today!

If you’re signed up to compete, please show up by 9 am for event briefing. If you’d like to compete but haven’t found a partner, just come on by! We likely have someone for you.

You can check out heat assignments and the leaderboard at :
https://docs.google.com/spreadsheets/d/e/2PACX-1vT98ZGYHbn-MVeUx9lsDVt7wfyoj_pAw1gita29HbrkO3cXoXeHzoQh5zhBBrPr0ibe0MTocbFDnq-k/pubhtml

Event 1:
For time, with a 16 minute time cap:
40/35/30 calorie row
40 pull ups (medicine ball sit ups for scaled)
40/35/30 calorie row
30 toes to bar (hanging knee raises for scaled)
40/35/30 calorie row
20 bar muscle ups (pull ups for scaled)

Divide the work between both partners any way you’d like. In pairs with one rx and one scaled partner, they’ll do the movement given by their division.
The end of each row will serve as a tiebreak time if a team can’t complete reps of the next skill.

Event 2:
For time, with a 16 minute time cap:
40 lateral burpees
40 deadlifts
40 lateral burpees
40 power cleans
40 lateral burpees
40 thrusters

Rx: 115/85
Scaled: 85/55

Divide the work between both partners any way you’d like.
The end of each burpee round will serve as a tiebreak time if a team can’t complete reps of the next skill.

Skill
No 4:30 or 5:30 pm classes this evening! We’ll be setting up for tomorrow’s partner competition. If you’re signed up to compete, please show up a little before 9 am.

10 rounds:
20 seconds L-sit
10 seconds of rest
20 seconds handstand hold
10 seconds of rest

If the handstand hold isn’t something you can reliable do, then scale to a partial range of motion wall walk, a pike hold off a box, or a plank hold. Modify the L-sit by leaning back and tucking the knees slightly. If you’re comfortable with freestanding handstand practice, work on walks or freestanding holds.

Workout of the Day
AMRAP in 12 minutes:
200 meter run
20 air squats
12 deadlifts

Scale the deadlifts to a weight that you can finish in two sets on average across the workout. Make sure you stand all the way up on your squats and deadlifts. Run fast!

standard: 135/95
rx: 185/135
sport: 225/155
metcon: 6×1:40 on, 0:40 off

Skill
Every 45 seconds for 8 rounds:
3 touch and go power snatches

Just like Monday’s power clean work, the focus is on solid technique and smooth cycling of the barbell. The snatch in particular is tough to keep under control at heavy weights on the descent, so make sure you stay within a manageable range.

Workout of the Day
For time:
50 alternating dumbbell power snatches
75 sit ups
1,000 meter run
75 sit ups
50 alternating dumbbell power snatches

20 minute time cap

Settle in for large sets at a steady pace for this workout. Pick a dumbbell weight that lets you hit consistent sets of at least 10 the whole way through.

standard: 35/20
rx: 50/35
sport: 50/35, unbroken snatches
metcon: 8:00 on, 2:00 off, 8:00 on

Skill
10 rounds:
20 seconds of kettlebell swings
10 seconds of rest
20 seconds of double unders
10 seconds of rest

You’ll be getting some kettlebell work in opposite your double under practice today. Hit one solid set of swings each 20 seconds, and challenge yourself on the jump rope practice; this is a great chance to be ambitious with the speed and set sizes on your rope.

standard: 16/12 kg
rx: 24/16 kg
sport: 28/20 kg

Workout of the Day
Every 4 minutes for 5 rounds:
11/7 calories
11 hang power clean and jerks
11 lateral burpees

Rest in the remainder of each interval after finishing the burpees.

Record slowest time.

Happy Birthday, Darius! We’re tackling a few of his favorite movements today. Start each round at a very fast pace on the machine, and then try to hang on to steady reps on the clean and jerk and burpees. Pick a weight that lets you finish 11 reps in no more than 3 or 4 quick sets.

standard: 95/65
rx and sport: 135/95
metcon: 5×2:00 on, 2:00 off

Skill
EMOM for 8 minutes:
One set of hanging knee raises, kipping pull ups, or bar muscle ups

We’re hitting this skill work one more time before Saturday’s partner competition. That does not necessarily mean that any of these movements will be in Saturday’s events, but the repetition of this skill work and the presence of these comments are strong indicators that something related to this might show up. Of course, nothing is certain.

Choose a skill that will challenge you, and get about 10-15 seconds of work in every minute. Scaling options for each of the three skills are below.

Hanging knee raise: V-up or kipping swing
Kipping pull ups: ring row or banded kipping pull up
Bar muscle up: Jumping BMU to a low bar (belly height), Jumping BMU to a high bar, or banded bar muscle ups

Workout of the Day
AMRAP in 10 minutes:
25 box jumps
25 back squats
100 drag rope single unders

Use a very light weight on the back squats; the goal is to be able to do all 25 reps in one or two sets. Make sure that you’re standing all the way up on both your squats and your box jumps! It’s easy to cheat on the range of motion there, but not only is it require for a full rep, it’s also a little micro-break for your legs. And they’ll need it!

standard: 55/45 pound bar 20/12 inch box
rx: 75/55 pound bar, 24/20 inch box
sport: 95/65 pound bar, 24/20 inch box
metcon: 5×1:30 on, 0:30 off

Skill
Every 45 seconds for 8 rounds:
3 touch and go power cleans

We’re picking up the tempo on barbell cycling, so keep it light enough that you can stay on the clock. You also shouldn’t have to take any long pauses between your reps; the goal today is technique at speed.

Workout of the Day
4 rounds:
1 minute of thrusters
1 minute of toes to bar
1 minute of rowing
1 minute of rest

Focus on upright posture and a smooth catch at the front of your stroke on the rowing machine. The thruster should be on the heavier side, so challenge yourself on that weight today. Modify the toes to bar by reducing the target range of motion or dropping to medicine ball sit ups.

standard: 75/55, row
rx: 115/85, row
sport: 135/95, row
metcon: 4×3:00 on, 1:00 off

Workout of the Day
AMRAP in 20 minutes:
10-20-30-40-50… etc
Lunges (unweighted)
Hand release push ups
Lunges again (still unweighted)

After every round, complete a 100 meter farmer’s carry (one DB, one KB)

If you need to modify the difficulty of the hand release push ups, then set up either on your knees or on a soft box so that you can comfortably take your hands off the target at the bottom of each rep. Do your best to keep a tight core as you come off the ground to avoid snaking.

standard: 35/20 lb DB, 16/12 kg KB
rx and sport: 50/35 lb DB, 24/16 kg KB
metcon: 5×3:00 on, 1:00 off

Workout of the Day
4 rounds for time:
10 strict pull ups
10 push jerks
400 meter run

25 minute time cap

Scale the strict pull ups by using a band or switching to ring rows; the goal is to make it hard enough that you aren’t able to hit every round unbroken, but easy enough that you can always finish the pull ups in under 2 minutes. The weight of the push jerks should be modified with a similar goal in mind.

standard: 95/65
rx: 135/95
sport: 135/95, strict chest to bar pull ups
metcon: 4×4:00 on, 1:00 off

Workout of the Day
AMRAP in 18 minutes:
200 meter run
20 sit ups
20 wall balls

Push yourself to keep something quicker than a recovery pace on the run; your legs will definitely be a little tired after the wall balls, but this is a good chance to avoid spacing out and slowing down on the runs. Choose a wall ball weight that lets you hit quick sets of 5-10 throughout.

standard: 12/8 pound ball
rx: 20/14 pound ball
sport: 30/20 pound ball
metcon: 9×1:30 on, 0:30 off

Skill
Stretching, to be done after the workout:

15 minutes of your coach’s choice, or:

2 minute half saddle per leg
2 minute standing straddle
2 minute supine figure 4 per leg
2 minute butterfly
2 minute lunge stretch per leg