Author: cfdavis

Workout of the Day
AMRAP in 25 minutes:
500 meter medicine ball carry
1 minute plank hold
40 medicine ball step ups
1 minute plank hold

You won’t have to do any wall ball shots with your medicine ball today, so you can likely push the weight a little more than you otherwise would. Hold the ball any way that you want on both the carry and the step ups; you’ll likely find yourself switching positions every 30 seconds or so to stay comfortable. For your planks, the 60 seconds in each set do not have to be in one unbroken effort. You can break it up into smaller more manageable chunks as you start to fatigue.

standard: 12/8 pound ball, 20/12 inch box
rx: 20/14 pound ball, 24/20 inch box
sport: 30/20 pound ball, 24/20 inch box
metcon: 5×4:00 on, 1:00 off

Workout of the Day
5 rounds, each for time:
8 back squats
200 meter run

Rest 2-4 minutes between rounds

You’ll be working out of a rack on the backsquats today, pushing through one quick but tough set before taking off on a fast 200 meter run. Use a barbell weight that lets you hit the 8 reps unbroken every time, with no more than a breath or two between each rep. Record the fastest and the slowest round.

standard: 115/85
rx: 155/105
sport: 185/155
metcon: 5×2:00 on, 2:00 off

Skill
Every 45 seconds for 8 rounds:
One small set of toes to bar

Work on finding a target height at which you can maintain sets of 4-6 reps across this whole interval; scaling toes to bar in a workout typically involves reducing the target height to one at which you can keep a good tempo in your kipping swing. Even if that height is at or below your hips, you’ll still be building core strength, shoulder strength, and an awareness of your positioning and balance under the bar.

Workout of the Day
AMRAP in 16 minutes:
200 meter run
15 deadlifts
15 push ups

Pick a deadlift weight that lets you consistently finish the 15 reps in three quick sets. Feel free to challenge yourself on the push ups today; with only 15 reps per round, you can push for a harder difficulty and let them break down to small sets or singles. Try to keep a quick pace on the run!

standard: 135/95
rx: 185/135
sport: 225/155
metcon: 4×3:00 on, 1:00 off

Skill
EMOM for 10 minutes:
Squat clean thruster

Practice transitioning directly from your squat clean into a thruster in one fluid movement. You’ll be doing a decent volume of thrusters in the workout today, and starting each set with a squat clean thruster will save you some time and energy in the front rack position. Save some energy for the workout; consider keeping the weight submaximal in this skill work.

Workout of the Day
AMRAP in 10 minutes:
6 thrusters
30 double unders

Every minute, including at the start of the workout, complete 3 lateral burpees.

Use a thruster weight that guarantees that 6 reps will never take more than 2 quick sets. Scale the jump rope volume and difficulty to something that takes about 30 seconds to complete. Drop your bar or set your rope down with 5 or 10 seconds to spare each minute so that you’re able to get right into the lateral burpees. Pick up where you left off in the AMRAP when you finish the 3 burpees.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 10×0:45 on, 0:15 off

Skill
10 minutes of handstand practice

Work with your coach on building your handstand skillset; if you aren’t sure where to start, tell them what you’re comfortable working on and they can help you move to the next step in complexity and difficulty. Some handstand skills are listed below in roughly ascending order of difficulty.

Box shoulder stand
Wall walk
Kick up against wall
Cartwheel
Crow stand
Freestanding kick up
Handstand walk
Freestanding static hold
Handstand walk obstacles (slalom, flat ground)
Handstand walk obstacles (up ramp, down stairs)
Handstand walk obstacles (up stairs, down ramp)

Workout of the Day
AMRAP in 15 minutes:
30 sit ups
20 box jumps
10 kipping pull ups

Scale your pull ups to a difficulty that lets you finish the 10 reps in no more than 3 or 4 quick sets every round; you should be able to smoothly and consistently rotate through all three movements for the majority of the 15 minutes.

standard: 20/12 inches
rx: 24/20 inches
sport: 24/20 inches, chest to bar pull ups
metcon: 5×2:00 on, 1:00 off

Skill
EMOM for 10 minutes:
2 power snatches

Get two quick reps in each minute in this skill work; don’t let yourself delay for more than a breath or two between the first power snatch and the second one. The goal is to keep the turnaround quick and the technique consistent. Keep in mind that you’re hitting power snatches at high volume in the workout, so consider holding back a bit on the load in the skill work.

Workout of the Day
5 rounds for time:
10 front rack lunges
10 power snatches
200 meter run

18 minute time cap

Use a very light barbell for the lunges and snatches today; you should be able to confidently do 10 unbroken lunges, drop the bar and rest for a moment, and then 10 unbroken power snatches with whatever weight you choose. Run fast!

standard: 45/35
rx and sport: 75/55
metcon: 5×2:00 on, 0:30 off

Skill
5 sets of 5 deadlifts

Target ~70%

Immediately after each set of deadlifts, complete one hard set of strict pull ups or ring rows.

Rest a minute or two between rounds

Scale the pull ups to a difficulty that lets you hit about 4-8 reps each round.

We’ll be switching our push up superset progression over to one that works on strict pull ups; you should be able to hit the same weights on your deadlifts that you were doing on the previous progression. Consider adding a bit to the barbell if those ended up feeling pretty easy by the end.

Workout of the Day
3 rounds:
2 minutes of dumbbell push jerks
1 minute of rest
2 minutes of goblet squats
1 minute of rest

At the start of every 2 minute work interval, complete 10/6 calories.

Happy Birthday, Kirsten, Hannah, and Jen! This workout has a few of these three’s favorite movements in them. Stick with a comfortable dumbbell, and try to push the pace on the machine so that you finish with plenty of time to rack up reps on the push jerks and goblet squats. Your score for this one is the sum of all of your push jerks and goblet squats.

For large classes, one group will stagger their start to be 1 minute behind the first group so that they can share a machine.

standard: 35/20
rx and sport: 50/35
metcon: 6×2:00 on, 1:00 off

Workout of the Day
AMRAP in 24 minutes:
400 meter run
40 Russian twists
20 burpees to a plate
40 Russian twists

Grab a plate and settle into a steady pace for a long and lightweight workout. For your Russian twists, one tap of the plate against the ground equals one rep. One the burpee plate jumps, treat them just like a burpee box jump and stand all the way up at the top.

standard: 10/5 pound plate
rx: 15/10 pound plate
sport: 25/15 pound plate
metcon: 4×4:00 on, 2:00 off

2024 Hometown Hoedown: Overview
We will have no classes or open gym time today, as it’s the Hometown Hoedown!

If you’re competing, be sure to arrive at 8:30 for event briefing and the start of the competition! The first heat can expect to begin at 9:20, but all heats do need to be present for briefing at 8:30.

You can find heat/division assignments and a live leaderboard here: https://t.ly/G5yNA

The workouts will be posted below on Friday afternoon once the gym is closed for the day.

Event 1
Rx Men/Women:

For time:
20 weighted box step overs
20/15 calorie assault bike
20 toes to bar
20 weighted box step overs
20/15 calorie assault bike
20 pull ups
20 weighted box step overs
20/15 calorie assault bike (record tiebreak time)
20 bar muscle ups

15 minute time cap

Use a single 50/35 pound dumbbell
Use a 20 inch box (men and women)

Scaled Men/Women:

For time:
20 weighted box step overs
20/15 calorie row
20 toes to hip
20 weighted box step overs
20/15 calorie row
20 devil presses
20 weighted box step overs
20/15 calorie row (record tiebreak time)
20 toes to bar

15 minute time cap

Use a single 35/20 pound dumbbell
Use a 20 inch box (men and women)

Event 2
Rx Men/Women:

60 wall balls for time

At the 0 minute mark: 21 lateral burpees
At the 2 minute mark: 15 lateral burpees
At the 4 minute mark: 9 lateral burpees

8 minute time cap

Use a 20/14 pound ball to a 10/9 foot target

Scaled Men/Women:

60 wall balls for time

At the 0 minute mark: 15 lateral burpees
At the 2 minute mark: 12 lateral burpees
At the 4 minute mark: 9 lateral burpees

8 minute time cap

Use a 12/8 pound ball to a 10/9 foot target

Event 3
Rx Men/Women:

For time:
50 double unders
30 clean and jerks

7 minute time cap

Use a 135/95 pound bar

Scaled Men/Women:

For time:
50 drag rope single unders
30 clean and jerks

7 minute time cap

Use a 95/65 pound bar

Workout of the Day
Regular schedule through 1 pm today, but we’ll be closed during the 4:30 and 5:30 pm to prepare for the hoedown.

If you’re competing tomorrow, be sure to arrive at 8:30 for event briefing and the start of the competition! The first heat can expect to begin at 9:20, but all heats do need to be present for briefing at 8:30. Check out your heat assignments here: https://t.ly/G5yNA

Note that today’s skill work is a stretching sequence, to be completed after the workout.

Workout of the Day:

AMRAP in 15 minutes:
5-10-15-20-25-30-35-40…
Ketllebell swing
Push up

Before each round of swings and push ups, run 200 meters (starts on the run)

Try to keep your run pace quick today; avoid using those runs as recovery from the swings and push ups. Pick a push up difficulty that lets you hit sets of 3-5 with minimal rest for the first two or three rounds, and stick with a familiar and comfortable weight on the swings.

standard: 16/12 kg
rx: 24/16 kg
sport: 32/24 kg
metcon: 5×2:00 on, 1:00 off

Skill
Stretching, to be completed after the workout:

2 minute pigeon per leg
2 minute half saddle per leg
2 minute lunge per leg
2 minute standing straddle
1 minute puppy dog