Find your fittest self
For time:
50 Russian kettlebell swings
1000 meter run
50 goblet squats
1000 meter run
50 Russian kettlebell swings
25 minute time cap
Use a kettlebell that you’re comfortable hanging onto for sets of 10-20 on the swings; you’ve got a lot of time on the kettlebell today, so make sure you aren’t being too ambitious!
standard: 16/12 kg
rx: 28/20 kg
sport: 32/24 kg
metcon: 5×3:00 on, 1:00 off
Events will be posted below on Friday afternoon!
If you’re signed up to compete, please arrive no later than 8:30 am.
Check your heat assignments and track the leaderboard at https://docs.google.com/spreadsheets/d/e/2PACX-1vRA2vuxuf6nRjJUQAocZSzZcOJSCmFtNCpvRgg8NdI7CW0eXq6a0_jrPYFvKMr8lm2UaGr9n8a79533/pubhtml
If you have any questions, talk to Alex!
We will have no classes or open gym today.
Event 1:
For time, with a 12 minute time cap:
40 alternating dumbbell power snatches
30 toes to bar (scaled: med ball sit ups)
20 box jump overs (scaled: step overs)
40 alternating dumbbell power snatches
30 pull ups (scaled: toes to hips)
20 box jump overs (scaled: step overs)
Scaled: 20/14 pound ball, 35/20 pound dumbbell
Rx: 50/35 pound dumbbell
Everyone: 20 inch box
Event 2:
For time, with a 12 minute time cap:
20-15-10
Front rack lunge
Power clean
Before each round, complete 40 double unders (scaled: drag rope single unders)
Scaled: 85/55 pound bar
Rx: 115/85 pound bar
Event 3:
For time, with a 10 minute time cap:
50/40 calories
40 lateral burpees
Scaled: rower
Rx: assault bike
No 4:30 pm or 5:30 pm classes today; we’ll be closed for Hoedown setup. If you’re signed up for the Hoedown, plan to be at the gym at 8:30 am tomorrow morning for event briefing, and don’t work out today! Rest!
AMRAP in 15 minutes:
200 meter run
16 alternating dumbbell power snatches
12 burpees
Find a steady pace and try to minimize your transition time. Slow down on each individual movement if you find that you’re forced to rest more than a couple of seconds between movements.
standard: 35/20
rx and sport: 50/35
metcon: 3×4:00 on, 1:00 off
To be completed after the workout:
15 minutes of mobility
Coach’s choice, or:
2 minute lunge stretch per leg
2 minute standing straddle
1 minute down dog
2 minute puppy dog
3 minute pigeon stretch per leg
5 rounds:
1 minute of supine box planks, weighted
1 minute of regular planks on the floor, unweighted
Rest about 90 seconds
Move immediately from the supine planks to the regular planks each round. Use 15-35 pounds on the supine weighted planks.
4 rounds:
1:30 of medicine ball step ups
0:30 rest
1:30 of calories
0:30 rest
At the start of every 1:30 work interval, complete 12 push ups before moving on to the step ups or calories.
Record the sum of all of your step ups and all of your calories. Modify the push up difficulty so that you can always finish in under 30 seconds, leaving you a full minute to work on the other movement.
standard: 20/12 inch box, 12/8 pound ball
rx and sport: 24/20 inch box, 20/14 pound ball
metcon: 8×1:30 on, 0:30 off
5 sets of 5 strict press
Target about 65%
Increase your weight by 5-10 pounds over the strict presses from 2 weeks ago. Try to hold the same weight across all 5 sets. This is our last session of strict presses in this progression.
3 rounds for time:
400 meter run
21 toes to bar
12 deadlifts
16 minute time cap
Challenge yourself on the deadlift weight today; it’s ok if it’s heavy enough that you can only average 3 reps at a time. Scale the range of motion on the toes to bar so that you can always jump up for a quick set of 3-5 reps.
standard: 155/105
rx: 225/155
sport: 245/165
metcon: 3×3:00 on, 1:00 off
10 sets of 3 strict pull up
Banded, unassisted, or weighted
Rest about 60-90 seconds between sets
Pick a difficulty that makes the 3 pull ups tough by the later rounds, and bump the difficulty up just a bit from two weeks ago if you did it then.
AMRAP in 9 minutes:
12 thrusters
24 double unders
Keep your thruster weight light enough that you can do most rounds unbroken. Scale the jump rope to a volume and difficulty that takes you no more than 30 seconds on average.
standard: 55/45
rx: 75/55
sport: 95/65, drag rope double unders
metcon: 3×2:30 on, 0:30 off
EMOM for 5 minutes:
Squat clean
then
8 minute to work up to a heavy squat clean
Keep your weight under 75% in the first 5 minute EMOM, then feel free to load up to a heavy single or 1 rep max in the following 8 minutes. If a power clean is a stronger movement for you that a squat clean, feel free to do that instead, but follow up each power clean with a front squat.
AMRAP in 7 minutes:
14 box jump overs
7 hang power cleans
This is a short one; move quickly, but make sure you’re focused and stable enough to land each of your box jump overs safely. Use a tough weight, but one at which you never drop to single reps.
standard: 95/65 pound bar, 20/12 inch box
rx: 135/95 pound bar, 24/20 inch box
sport: 155/105 pound bar, 24/20 inch box
metcon: 3:00 on, 1:00 off, 3:00 on
AMRAP in 20 minutes:
500 meter run
40 sit ups
30 dumbbell push jerks
Use a dumbbell that you’re comfortable getting overhead for moderately high volume; plan on doing somehwere around 100 total reps of the push jerk. Do your best to keep a solid tempo on the sit ups in the later parts of the round when the burn really sets in!
standard: 35/20
rx and sport: 50/35
metcon: 5×3:00 on, 1:00 off
7 rounds, 30 seconds on, 1 minute off:
5 touch and go power cleans, then max lateral burpees in remaining time
Focus on efficient and quick touch and go cleans, then set your bar down right where you need it and go straight into your lateral burpees. Keep a strong pace on the burpees until the 30 seconds are up.
Record the total number of lateral burpees completed.
standard: 86/55
rx: 115/85
sport: 135/95
5 rounds:
45 seconds of strict press
15 seconds of rest
45 seconds of calories
15 seconds of rest
Load your barbell to a weight that lets you always hit a quick set of 5; it shouldn’t be so heavy today that you’re ground down to 2 or 3 at a time, especially not in so short a workout. Push hard on the machine and see if you can work through the fast breathing on the strict press.
standard: 65/45
rx: 95/65
sport: 115/85
metcon: 10×0:45 on, 0:15 off
7 rounds, 30 seconds on, 1 minute off:
5 touch and go power cleans, then max lateral burpees in remaining time
Focus on efficient and quick touch and go cleans, then set your bar down right where you need it and go straight into your lateral burpees. Keep a strong pace on the burpees until the 30 seconds are up.
Record the total number of lateral burpees completed.
standard: 86/55
rx: 115/85
sport: 135/95
5 rounds:
45 seconds of strict press
15 seconds of rest
45 seconds of calories
15 seconds of rest
Load your barbell to a weight that lets you always hit a quick set of 5; it shouldn’t be so heavy today that you’re ground down to 2 or 3 at a time, especially not in so short a workout. Push hard on the machine and see if you can work through the fast breathing on the strict press.
standard: 65/45
rx: 95/65
sport: 115/85
metcon: 10×0:45 on, 0:15 off