Author: cfdavis

Skill
5 rounds:
30 seconds of light wall balls
30 second of drag rope (singles or doubles)
1 minute of rest

Pick a significantly lighter wall ball (4-6 pounds lighter) than you normally use. Focus on keeping your hands close to each other underneath the wall ball, rather than holding it from the sides. The idea behind this skill work is to give you a chance to practice your technique and increase your efficiency at a low load outside of a workout context. We do the same thing for every barbell lift, and the movements benefit from it. I’d recommend limiting yourself to 10 wall balls each round so that you save your legs for the workout.

Workout of the Day
For time:
40-30-20
Wall ball

After each set of wall balls, complete:
15 pull ups (strict or kipping) and a 500 m run

18 minute time cap

Coach Christine came up with essentially this exact workout as a scaling option for a member at last Wednesday’s 4:30, and it was too good to pass up putting into the programming. Thanks, Christine! Sorry, Steven!

Scale your pull ups to a difficulty that lets you finish in 2-3 sets fresh. Pick a wall ball weight that you can hit sets of 10 with the whole way through.

standard: 12/8
rx: 20/14
sport: 20/14, chest to bar
metcon:

Skill
EMOM for 8 minutes:
One or two rope climbs
OR
One set of ring rows

You should only be working for about 10-20 seconds each minute so that you can rest adequately and share the ropes with other climbers. We’ll be doing some rope climbs in the workout on Saturday, so try to get a sense for how much rest you need between efforts to feel strong on each rep.

If you aren’t up for practicing rope climb technique, feel free to work on ring rows to build up a base of strength. Banded or strict pull ups are fine, too, but ring rows will more closely approximate the type of pull that you do in a rope climb.

Workout of the Day
Every 4 minutes for 5 rounds:
16/12 calories (bike, ski, or row)
12 burpees
8 toes to bar

Record your slowest time to the whiteboard and SugarWOD.

Rest in the remainder of each interval once you finish the toes to bar. You should have at least a minute of rest each round, so scale the calorie and burpee count and the toe to bar difficulty accordingly.

If you used the same machine in the sprint work on Monday, then limit your target calories each round today to no more than your average from Monday. So if you averaged 13 calories per round on Monday, then don’t do more than 13 each round today.

For large classes, stagger the start by 2 minutes.

standard: 7 toes to bar
rx: 10 toes to bar
sport: 15 toes to bar
metcon: 5×2:00 on, 2:00 off

Skill
15 minutes of squat clean and split jerk practice

Take 15 minutes to work up to a heavy clean and jerk if you’re comfortable hitting higher weights. If you’re new to the lift, stick to the lighter side and work on any drills your coach thinks will help you.

Workout of the Day
AMRAP in 12 minutes:
8 dumbbell power snatches (arm 1)
8 overhead lunges (arm 1)
8 dumbbell snatches (arm 2)
8 overhead lunges (arm 2)
40 crossover single unders

For today’s workout, we’re giving you a chance to try out event 2 from the CrossFit quarterfinals! If you’ve seen Ethan and Mira tackling those events over the last week, you may have caught a glimpse of this workout already.

Consider stopping after 7 reps on your dumbbell snatches so that you can rest for a moment before finishing the final snatch and completing your lunges.

Your coach will give you a chance to practice crossover single unders before you tackle them in the workout.

standard: 35/20
rx: 50/35
sport: 70/50
metcon: 6×1:20 on, 0:40 off

Skill
7 rounds:
45 second sprint (row, bike, or ski)
15 second rest
45 second rest (rx&sport) or plank (standard)
15 second rest

Record total calories to SugarWOD

We’re starting the week with a sprint today. The goal here is to push hard enough in the 45 second sprint that you need to rest in the other 45 second interval. If you aren’t comfortable with that hard of a push though, feel free to settle into a plank in the other 45 seconds to get some extra core work in.

Keep an eye on how many calories you’re getting each round as a reference for Wednesday’s workout.

Workout of the Day
For time:
10-9-8-7-6-5-4-3-2-1
Deadlift
Push up
10 minute time cap

55 total reps of each movement today. Focus on fast transitions, even if your push ups slow down a bit. Pick a deadlift weight light enough that you can do each round unbroken, but heavy enough that it would be tough to do so.

standard: 115/85
rx: 185/135
sport: 225/155
metcon: 4:00 on, 2:00 off, 4:00 on

Workout of the Day
6 rounds:
1 minute of calories
1 minute of wall balls
1 minute of calories
1 minute of rest

If machines are in short supply for the class size, half of the class will start one minute late. This way they’ll be on the machines when the other half is on the wall balls and rest.
Try to give yourself the full minute to work on your wall balls by getting off your machine five or ten seconds early. Pick a wall ball weight that lets you hit at least 15 reps every minute.

standard: 12/8
rx: 20/14
sport: 20/14, 25 wall balls per round
metcon: 6×3:00 on, 1:00 off

Workout of the Day
AMRAP in 20 minutes:
50 lateral burpees
100 double unders
30 clean and jerks
100 double unders
50 lateral burpees
100 double unders
20 bar muscle ups

Scale the burpee volume so that you can finish each round of them (whether it’s 50 or fewer) in under 4 minutes. Use a barbell weight that has you moving at steady singles, with about 5-10 seconds of rest between reps. Pick a jump rope volume and difficulty that you can finishing in under 2 minutes fresh. If you get to the muscle ups, take your time before your first rep. Lots of people will likely fall short of finishing a full round, so be sure to record your score as 0 + (your rep count) if that happens. A rep count guide is below for easier math.

standard: 95/65, 30 pull ups instead of 20 bar muscle ups
rx and sport: 135/95
metcon:

Rep count guide (for the whiteboard/sugarwod):

50 lateral burpees (50 total reps)
100 double unders (150 total reps)
30 clean and jerks (180 total reps)
100 double unders (280 total reps)
50 lateral burpees (330 total reps)
100 double unders (430 total reps)
20 bar muscle ups (450 total reps)

Skill
EMOM for 10 minutes:
One set of a bar muscle up drill
OR
One set of kipping pull up practice

Both the bar muscle up and the kipping pull up can be practiced with a band. It’s a little awkward at first, but it’s absolutely worth getting used to it so that you have that tool available to you.

Here is a sequence of bar muscle up drills, in roughly ascending order of difficulty. I’ll repeat for emphasis: learn to use the bands.
Jumping bar muscle up (set a box up underneath your bar)
Banded hip-to-bar
Banded bar muscle up
Hip-to-bar
Bar muscle up

Workout of the Day
AMRAP in 16 minutes, with a partner:
Partner one completes:
20 sit ups
12 overhead lunges

While partner one works on sit ups and overhead lunges, partner two accumulates calories on their machine. Once partner one finishes the sit ups and OHL, switch. Your team’s score is the total calories accumulated on the machine throughout the workout.
This is relatively short for a team workout, so really push the pace on the machine.
Scale the overhead lunge to a front rack lunge if you lack the shoulder mobility to safely maintain that position.

standard: 65/45
rx: 95/65
sport: 95/65, unbroken OHL, fast calories (rower target cal/hr: 1200/900.
assault bike target watts: 300/240)
metcon: 8×1:20 on, 0:40 off

Skill
3 rounds through the following:

3x 20 sec on, 10 sec off: Arch hold
3x 20 sec on, 10 sec off: Hollow hold
3x 20 sec on, 10 sec off: Ring dips

You’ll stay on each station for 3 intervals before moving to the next station, and you’ll cycle through the whole of the larger sequence 3 times. This means that you’ll hit 9 intervals of each movement, so scale to make that manageable.

Workout of the Day
AMRAP in 12 minutes:
200 m run
16 box jump overs
12 push presses

Challenge yourself on the push press weight today; it’s ok if it takes three sets by the end of the workout, as long as it’s a quick rest between them. Just be sure that you aren’t compromising your core or shoulder position to hit heavier weights or larger sets.

standard: 75/55, 20/12
rx: 115/85, 24/20
sport: 135/95, 24/20
metcon: 4×2:30 on, 0:30 off

Skill
Every 2 minutes for 5 rounds:
100 m run
6 burpees
One set of toes to bar

The focus here is on a quick pace and a quick transition from one thing to the next. No element should take more than thirty seconds, so that you have at least thirty seconds to rest each round. To scale the toes to bar, drop the target height. If hanging isn’t something you can do, switch to V ups.

Record your total toes to bar to SugarWOD.

Workout of the Day
For time:
40-30-20
KB hang snatch (half on each side. Finish all of one side’s before switching)
Goblet squat
500 m run after each round of snatches and squats (3 runs total, workout ends on the run)

18 minute time cap

You should be able to hit sets of ten on your hang snatches with the weight that you’ve chosen. Try to hang on to unbroken goblet squats if possible. If you’re really pushing the pace on this workout, you’re going to have to run quickly instead of using it as a recovery; the KB snatch and the goblet squat are very tough movements to speed up on, so the only room to really drop your time will be found on the run.

standard: 16/12
rx: 24/16
sport: 28/20
metcon: 5×2:00 on, 1:00 off

Skill
EMOM for 6 minutes:
Power snatch plus overhead squat

EMOM for 4 minutes:
Squat snatch

Take the first 6 minutes to practice hitting full extension on your power clean, and a deep squat on your overhead squat. In the last 4 minutes, throw a little extra weight on as you apply both of those technical pointers to the squat satch.

Workout of the Day
4 rounds, 1 minute on each station:
Sandbag clean
Strict pull up
Calories
Rest

This workout is a repeat from January 23rd, with the twist that the pull ups are now strict. You should be familiar with your strict pull up capacity after the past several weeks; scale this to a difficulty that will let you hit about ten reps every minute across the whole workout. Your goal on the strict pull ups should be at least 30 total.

Go steady on the sandbag, and fast on the machine.

Add up all of your reps and calories at the end of the workout.

standard: 70/55
rx: 100/70
sport: 150/100
metcon: 4×3:00 on, 1:00 off