Author: cfdavis

Workout of the Day
AMRAP in 20 minutes:
20 alternating dumbbell power snatches
20 sit ups
200 m run

If you did the Hoedown yesterday, awesome, awesome job!

Don’t come today. Seriously, just rest and stretch. If you do show up, just hang out and stretch. You earned a rest day!

For those that come in, pick a dumbbell that lets you hit most of the rounds unbroken, or in two quick sets. You should be moving pretty continuously throughout this one!

standard: 35/20
rx & sport: 50/35
metcon: 5×3:00 on, 1:00 off

Hoedown Info
Check the workouts below for detailed event information!

For heats and a live leaderboard, go to:

https://docs.google.com/spreadsheets/d/e/2PACX-1vQv4Kbdm8mW9vL9dV0CmGo-k9gZ-TvAM3BgNpiPM91BWQZ9y0Hh15msgZAWkrhdpp-VyWZ8u6-7n6zi/pubhtml

Event 1
For time (15 minute time cap):
20-30-40
Kettlebell hang snatch (scaled: dumbbell hang snatch)
Wall ball

5 burpee box jump overs between each station (scaled: burpee box step overs)

Scaled women: 25 pound dumbbell, 20 inch box, 8 pound ball, 9 foot target
Scaled men: 40 pound dumbbell, 24 inch box, 12 pound ball, 10 foot target
Rx women: 16 kilo kettlebell, 20 inch box, 14 pound ball, 9 foot target
Rx men: 24 kilo kettlebell, 24 inch box, 20 pound ball, 10 foot target

Event 2
For time (8 minute time cap):
21 deadlifts
50 double unders (scaled: 100 drag rope singles)
15 power cleans
50 double unders (scaled: 100 drag rope singles)
9 clean and jerks

Scaled women: 65 pound barbell
Scaled men: 95 pound barbell
Rx women: 105 pound barbell
Rx men: 155 pound barbell

Event 3
For time (10 minute time cap):
30/20 calories
20 toes to bar (scaled: med ball sit ups)
10 suitcase lunges
10 front rack lunges (scaled: 30 goblet lunges)
10 overhead lunges
20 toes to bar (scaled: med ball sit ups)
30/20 calories

Scaled women: Lunges with one 20 kg kettlebell, med ball: 14 pounds, Cals on rower
Scaled men: Lunges with one 28 kg kettlebell, med ball: 20 pounds, Cals on rower
Rx women: Lunges with two dumbbells: 35 and 30 pounds, Cals on assault bike
Rx men: Lunges with two dumbbells: 50 and 45 pounds, Cals on assault bike

Final
To be announced after the end of Event 3

The top 5 athletes from each division will compete in the final, EXCEPT for Rx women; because there are only 7 athletes signed up for the Rx women division, they are all invited to the final!

Workout of the Day
Note that the skill work today is a mobility sequence to be done after the workout. If you’re doing the Hoedown tomorrow, take it easy today!

AMRAP in 8 minutes:
20 calories
80 drag rope single unders

Rest 2 minutes

AMRAP in 8 minutes:
8 clean and jerks
80 drag rope single unders

Use a barbell that lets you hit steady singles throughout the second AMRAP. The single unders are meant to be a recovery and a break from the higher intensity movements that they’re paired with; take advantage of the slight rest that you get by pushing the pace just a little faster than you otherwise might on the machine and the clean and jerks.

Record a separate set of rounds and reps for each of the two AMRAPs.

standard: 95/65
rx: 135/95
sport: 155/105, 40 crossovers instead of 80 singles
metcon: 8:00 on, 2:00 off, 8:00 on

Stretching
Take 15 minutes to stretch after the workout, using either the following sequence or one of your coach’s choosing.

2 minute pigeon per leg
2 minute half saddle per leg
3 minute standing straddle
1 minute down dog
1 minute twisted cross per arm
1 minute puppy dog

Skill
AMRAP in 8 minutes:
8 toes to bar
8 prone swimmers
8 alternating twisted crosses

Today’s skill work is built around switching between toe to bar practice and some shoulder engagement and prep. The prone swimmers will be done lying on your belly and passing your arms through a wide arm from out in front to behind your lower back. After each set of those, try to sink into your twisted crosses just a little bit more. Once you’re back on the toes to bar, see if you’re able to get a more relaxed and smooth swing at the bottom of each rep.

Workout of the Day
AMRAP in 15 minutes:
400 m run
21 kettlebell swings
12 wall balls

Pick a swing weight and a wall ball weight that you’re able to hit unbroken for most or all of the rounds. The goal today is to keep moving for 15 minutes, with no particular rep or set being so large or challenging that you have to come to a full stop before you tackle it.

standard: 16/12 kg, 12/8 lb
rx: 28/20 kg, 20/14 lb
sport: 32/24 kg, 20/14 lb
metcon: 5×2:00 on, 1:00 off

Skill
Tempo Back Squat: 6 sets of 3 reps
3 second descent, 3 second hold, full speed up, 3 seconds between reps
Target 65-70% of your max

This is our last of 3 weeks with this lift; if you hit both of the last two weeks, try bumping your weight up an additional 5-10 pounds. Do remember that the tempo squat is fundamentally a positioning drill though, and that trying to go too heavy on it will likely result in you short-changing yourself on either your technique or the time you spend in each position.

Remember to always use two spotters if you’re going for a heavy set. Never rely on a single spotter!

Workout of the Day
For time:
27-21-15-9
Box jump over
Push press

10 minute time cap

Keep your push press weight light and your movements fast. Focus on keeping good and tall posture as you follow through on the push press rather than dropping down underneath for a push jerk. Concentrate on clean footwork during your box jump overs; there’s always room to trip up, especially as you fatigue, so rest if you need to in order to keep the movement agile and safe on every rep.

If you’re strong on both movements and feeling energetic today, you can definitely tackle this workout at a sprint pace.

standard: 65/45
rx: 75/55, 24/20″
sport: 95/65, 24/20″
metcon: 4:00 on, 2:00 off, 4:00 on

Skill
Sprint work:
6 rounds:
20 seconds of burpees to a target
40 seconds of rest
20 seconds of calories
40 seconds of rest

Keep in mind that you have a second workout to tackle after this sprint work. Push hard to get some work in, but leave some gas in the tank for it. For your burpees, pick a pull up bar that is just outside your standing reach. This is a great chance to practice a faster burpee technique than you normally do in a workout. If you need to cut down on the intensity of this portion, use the 20 seconds on your machine as active recovery between burpees rounds rather than pushing for a hard pace.

Workout of the Day
AMRAP in 12 minutes:
10-20-30-40-50-60… etc
Kettlebell hang snatch
Goblet squat
Push up

Be conservative with your weight selection; this workout will probably smoke your shoulders at even a light weight, so no need to push it today. Switch hands on the snatch after you’ve finished half the reps on that particular round. The goblet squats are going to burn, but do your best to hold on for a little longer than you’d like each set. Break up the push ups early and often to keep moving, especially considering how quickly the sets get large.

standard: 16/12
rx: 24/16
sport: 28/20
metcon: 3×3:00 on, 1:00 off

Skill
EMOM for 10 minutes:
Hang power clean plus slow pull power clean

We’re working on a classic drill pairing today. This purpose of this sequence is to practice excellent positioning on the hang power clean, and then replicate that positioning with a slow and deliberate pull on the slow pull power clean. Slowing down that second clean does two things: it gives you time to accurately hit the proper lift-off point on the thighs, and it forces you to develop your power higher up in the movement rather than getting all of your speed off the floor. Skillful execution of both of those aspects — the patient timing and the explosive drive — are necessary parts of mastering the movement.

Workout of the Day
AMRAP in 13 minutes:
200 m run
10 hang power cleans
10 pull ups (strict or kipping)

Challenge yourself with the hang power clean weight today; if you’re able to go unbroken in multiple rounds, you might be working with too light of a weight. Two or three sets to work through your ten reps per round is a great target for today. Take a similar approach to the pull ups (targeting two or three sets for the ten reps).

standard: 95/65
rx: 135/95
sport: 155/105, chest to bar
metcon: 6×1:30 on, 0:30 off

Workout of the Day
5 rounds:
1 minute of weighted step ups (single dumbbell)
1 minute of devil presses (single dumbbell)
1 minute of calories
1 minute of rest

Pick a dumbbell that you’re willing to hang on to for both the weighted step ups and the devil presses. You can hold the dumbbell any way you’d like on the step ups, but the most efficient is probably to have it resting on one shoulder, lightly balanced by one hand. Both of the dumbbell movements are going to be quite challenging, so take a conservative approach to pacing this one.

standard: 35/20 lb DB, 20/12″ box
rx: 50/35 lb DB, 24/20″ box
sport: double dumbbell for both movements, 50/35 lb, 24/20″ box
metcon: 5×3:00 on, 1:00 off

Workout of the Day
In 3 minutes, complete:
200 m run
5 thrusters
Rest until the 3 minute mark, then complete:
200 m run
10 thrusters
Rest until the 6 minute mark, then complete:
200 m run
15 thrusters
Rest until the 9 minute mark, then continue the pattern (20-25-30-35…)

Every 3 minutes, complete 5 more thrusters than the previous interval. When you can no longer complete the required number of thrusters in that interval, you’re done!

Pick a barbell weight that you can hit quick sets of 5 on through the round of at least 15.

This workout will start at a manageable pace and quickly become very, very difficult. Expect to hit a tipping point in the third or fourth round. You’ll recognize that time and energy are getting scarce, and you’ll likely know when you’re starting your last round. Push the pace to finish that round, as long as you’re able to do so without compromising on form.

standard: 75/55
rx: 95/65
sport: 115/85
metcon: 5×2:00 on, 1:00 off

Skill
EMOM for 5 minutes:
Hang squat snatch plus squat snatch

After the you’ve worked on that sequence for 5 minutes, take 8 minutes to work on squat snatch at your own pace. Feel free to load up to a max, or close to it, if you’re experienced with the lift. Newer lifters may want to stay on an EMOM clock and/or get more drill work from their coach.

Workout of the Day
AMRAP in 16 minutes:
400 m run
40 double unders
16 deadlifts

The double unders and deadlifts are both tough skills, but make it your goal in this workout to pick a slightly faster pace on the run than you normally would choose. Allow yourself to slow down a little bit on the double unders and deadlifts, breaking them up more than you otherwise would to accommodate that faster run pace. It’s often the case that the run is the first thing to slow down, and today you’re trying to reverse that.

Choose a deadlift weight that you can easily hold sets of 8 on throughout the workout. Your jump rope should be scaled to take no more than 45 seconds to a minute fresh.

standard: 135/95
rx: 185/135
sport: 225/155
metcon: 4×3:15 on, 0:45 off