Find your fittest self
It’s Tuesday ! Olympic Lifting at 5:30, CrossFit at 4:45 or 6:30!
Strength
E2MOM for 16 Minutes
Odd Max Set of Sustainable Kipping Pull-Ups
Even 1 Minute Plank Hold
WOD
AMRAP in 10 Minutes of
10 Overhead Squats 95/65lbs
15 Burpees Over The Bar
Off Ramp WOD
AMRAP in 10 Minutes of
10 Overhead Squats With PVC
15 Burpees Over The Bar
Strength
E2MOM for 12 Minutes
1 Jerk ~ 80% of your 1RM
Working from the floor, perform 6 rounds of 1 Jerk every 2 minutes. Choose a weight that is heavy enough to challenge you but one that you can hit solidly with no misses. If you are brand new to the olympic lifts work a light weight and perform 2-3 reps every round.
WOD
5 Rounds for time of
10 Double Dumbbell or Kettlebell Ground To Overhead 40/30lbs*
10 Weighted Step-Ups 40/30lbs 24/20″
200M Run
*You must lower the weights to the ground after every rep. If you can’t put the weight on the ground under control, you’ve gone too heavy!
Off Ramp WOD
5 Rounds for time of
10 Double Dumbbell or Kettlebell Ground To Overhead
10 Step Ups or Lunges
200M Run
Scale this one by load! Ditch the weight and/or the box on the step ups. Have fun and be safe!
Congrats to everyone who competed today at Iron October! You all did so great and it was a blast to watch you all push hard and throw down! Congrats to Connor and his partner Chris for taking first in the Men’s Scaled division! And a shout out goes to Paul and Toby for earning the Iron Mile Spirit Award! As always, a BIG thanks to everyone who came out to cheer us all on! It’s so much more fun with all of you there!
Skill
Use 10 minutes to attempt a PR at a Handstand Walk Ladder
Move 2 steps, then 4, 6, 8, 10 and so on. Each step of the ladder must be unbroken. If you fail a round start back over at 2 steps.
First comes the handstand! If you are new to standing upside down on your hands, spend your time working freestanding handstands or handstands against the wall.
WOD
Crossfit Open WOD 13.2
AMRAP in 10 Minutes of
5 Push Press 115/75lbs
10 Deadlift 115/75lbs
15 Box Jumps 24/20″
Off Ramp WOD
Scale this one by weight and box jump height! Choose a weight you can Push Press for repeatedly for a set of 5 without breaking up the set.
Good luck to all those competing today at the Iron October event at CrossFit Iron Mile!. Go CFD!!!
WOD
Buy in
400M Medball and Kettlebell Carry (carry both items any way you like)
then
4 Rounds
30 Wall Ball 20/14lbs
25 Kettlebell Swings 24/16kg
15 Toes To Bar
Off Ramp WOD
Buy in
400M Medball and Kettlebell Carry (carry both items any way you like)
then
3-5 Rounds
15 Wall Ball
10 Kettlebell Swings
10 Toes To Bar, Knees To Elbows or Knee Tucks
If you are new to CrossFit scale this one by cutting down the size of the sets and the total volume. This stuff gets harder when the set size increases and the volume goes up! Make sure the rep scheme you go with challenges you but stays reasonable.
HAPPY BIRTHDAY COACH DREW!!!!!!!!! Make sure to wish Coach Drew a Happy Birthday today if you see him! Thank you for being the early bird that you are Drew! We know no one else could fill those shoes at 5 am! Since he already has a Rogue hatchet, we figured the next best things are Burpees and Snatches!
Strength
1RM Snatch
New lifters should start with a Hang Power Snatch and work on riding the Bar down into an Overhead Squat. Start at a warm up weight and increase when you are able to ride the bar down into the bottom of the Squat. Do 3 reps at each increment.
WOD
EMOM for 10 Minutes
3 Snatch 135/95lbs
Max reps of Burpees over the Bar
Make sure that you choose a weight that allows you 3 snatches every minute with some time for Burpees during every minute. Your score is the weight you use for the Snatches and the amount of Burpees you complete.
Strength
Deadlift 3×2 ~ 90%
Take the deadlift up for a heavy double using about 90% of your max and perform 3 sets. If you have time and energy continue on to a 1RM attempt. New lifters work up to a heavy max for the day. Do not compromise form just to lift a few extra pounds.
WOD
AMRAP in 8 Minutes
5 Squat Cleans 155/105lbs
30 Double Unders
Off Ramp WOD
AMRAP in 8 Minutes
1 Power Clean + 5 Front Squats
10 Double Unders or 90 Single Unders
Choose a weight that challenges you but one that allows you to execute all of the squats with perfect foot, knee and elbow positioning. Work on riding the bar down into a squat on your first rep.
Strength
8×3 Weighted Pull-Ups
Try to add some weight from last time. If you are not quite ready for weighted pull-ups yet, do strict bodyweight pull-ups or use a band.
WOD
3 Rounds for reps with 1 minute on each station
Box Jump 24/20″
Kettlebell Snatch 24/16kg
Wall Ball 20/14lbs
Row For Calories
Rest one minute between rounds.
Strength
1 RM Hang Power Clean
If you are new to this lift work up to a heavy single for the day! It doesn’t need to be a max effort 1 RM lift, but try to get to a weight that challenges you.
WOD
400 m Run
then
5 rounds of
5 Handstand Push-Ups
10 Weighted Lunge Steps 40/30lbs (one dumbbell in each hand)
then
400 m Run
Off Ramp WOD
400 m Run
then
5 rounds of
10 Push-Ups
10 Lunge Steps
then
400 m Run
Strength
Back Squat 3×2 ~ 90%
Remember 90% is just a rough guideline. If you have seen this before try to add a few pounds. 90% should feel difficult but should have the same form as your lightest lift.
Beginners new lifters should start light work up in sets of 2-5. Increase a few pounds during each set and work up to a moderate max for the day.
WOD
AMRAP in 12 Minutes of
15 Burpees
21 Kettlebell Swings 24/16kg
Skill
Kipping Pull-Ups!
Spend some working on your pull-up efficiency and style of Kip. You’ll need it for today’s workout!
WOD
For time
5 Rounds of
5 Pull-Ups
10 Push-Ups
15 Squats
then
20 Snatches 135/95
then
5 Rounds of
5 Pull-Ups
10 Push-Ups
15 Squats
25 Minute Time Cap
Off Ramp WOD
For time
5 Rounds of
5 Pull-Ups
10 Push-Ups
15 Squats
then
15 Snatches
Scale the workout by volume and your snatch load. The weight you choose should be nowhere near maximal.