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It's test out some GAMES workouts week. Get your team excited to try a few of the workouts we saw at this years 2018 CrossFit Games. No worries, it won't be too crazy, but prep everyone for a fun week of testing.
Metcon: For time Age Group Games Workout: "Complex Fran" 7 Bar muscle ups 7 Chest to bar pull-ups 7 Pull-ups 21 Thrusters (95lbs/65lbs) 5 Bar muscle ups 5 Chest to bar pull-ups 5 Pull-ups 15 Thrusters (95lbs/65lbs) 3 Bar muscle ups 3 Chest to bar pull-ups 3 Pull-ups 9 Thrusters (95lbs/65lbs) Accessory Work: 5:00 Row, bike, run, or jump rope easy *No sweat angels today, get moving to flush out the toxins. 1:00/1:00 Couch stretch 1:00 Hands on box shoulder stretch
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I wish they made an air bike or rower for 2
Metcon: For time 5 Rounds for time of: 20 Wall ball shots (20lbs/14lbs) 10 Deadlifts (225lbs/155lbs) Accessory Work: Jog/walk 400 meters easy 1:30/1:30 banded hamstring PNF Q: What exercise does a hairdresser do in the gym?
A: Curls. Metcon: For time Row 1k 25 Single arm kettlebell thruster, right (70lbs/53lbs) 25 Kettlebell swings (70lbs/53lbs) 25 Single arm kettlebell thruster, left (70lbs/53lbs) 25 Kettlebell swings (70lbs/53lbs) Accessory Work: 3 x 50 ft. Double kettlebell front rack walking lunges *Rest approximately 1:00 between sets Metcon: For time
3 Rounds 15 Unbroken push jerks (165lbs/115lbs) 25 Lateral box jump overs (24"/20") 3:00 Rest between rounds *Leaderboard is total work time, not including rest Accessory Work: NOT for time 30 Strict pull-ups 40 Ring push-ups 50 Dumbbell z-press (25lbs/15lbs) Q: Why was the farmer arrested at the gym?
A: He was destroying his calves. Weightlifting: Back Squat Part 1 Every 3:00 for 5 sets 8 Back squats *Find an 8 rep max for the day Weightlifting: Front Squat +Thruster (3 Front Squats + 1 Thruster) Part 2 Every 2:00 for 5 sets: 3 Front squat + 1 thruster *Start the first set with a light load and build to a max over the course of the 5 sets **0:00, 2:00, 4:00, 6:00, 8:00 Me: Can't. I'm exhausted from all the CrossFit this morning.
My gym partner: It's pronounced 'croissant' & how the hell did you eat the entire dozen?! Weightlifting: Power Snatch (2 rep max in 10:00mins) In 10:00, build to a: 2 rep max power snatch *Drop the bar between reps. Reps must be completed in a 0:30 window. **Intention is to find a heavy double in a controlled timeframe. Metcon: Randy (For time) 75 Power Snatches, 75# In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. To learn more about Randy click here Workout Options: Intermediate: This athlete should attempt the workout as prescribed as the weight is light and reps are manageable. Novice: 50 Reps of a light power snatch where technique is maintainable. If needed take the power snatch from the hang position to decrease difficulty. Accessory Work: 1:30/1:20 Standing pigeon stretch 1:00/1:00 Upper back roll Today's rowing will be great... we'll do 5 sets of 500m for about 20 minutes, then 10 minutes on the defibrillator, and then 3 days on oxygen.
Metcon: 500m Row (Time) Max Effort 500m Row ROWING 5 x 500 meter row ***Rest as needed between efforts with a minimum rest being 3:00. ***Leaderboard is total time of all sets (do not include rest). Compare to 3/22/18 Intended Stimulus: Short and hard intervals is the goal today. Go for a max effort on the first set and try to hold within 0:10-0:15 of the number for all the remaining sets. Accessory Work: 3 x 50 feet wheelbarrow walk 5 Wall walks *Rest as needed |
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