Yeah, I'm ummm going to need you to get a strict pull-up before we add weight. That'd be great!
Push Press (3-3-3)
Build to a 3 rep max
Metcon (Time): 5 Rounds for time
5 Weighted pull-ups (45lbs/35lbs kettlebells)
10 Push press (135lbs/95lbs)
50 Double unders
2 Sets of max reps of:
*Rest as needed between sets
My laundry basket is 95% workout clothes and 5% towels. Get after it today, the struggle is real.
Whitten (Time): 5 Rounds for time
22 Kettlebell swings, 70#
22 Box jump, 24''
22 Wall-Ball Shots, 20#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here
INTENDED STIMULUS AND WORKOUT OPTIONS
The intent here is a longer duration and consistent paced workout. Faster time will be sub 40:00. Time cap for this workout is 50:00. The goal is to move at a steady pace for each round.
*Good work capacity, but struggles with the swing load, box jump cycling, and wall ball volume.
5 Rounds for time:
22 Swings (53lbs/35lbs)
15 Box Jumps
*Reduce height to be consistent.
Run 400 meters
22 Wall ball shots (16lbs/12lbs)
*The volume of 5 rounds will leave the athlete with broken up sets and long breaks.
3 Rounds for time:
22 Swings (35lbs/24lbs)
22 Box jumps
*Reduce height to be consistent.
Run 400 meters
22 Wall Ball (14lbs/10lbs)
An alternative scaling option is to attempt the workout as written and if you don't finish the first round in less than 8:00 scale weights, heights or reps, accordingly. Choose what to scale by where the struggle is.
Partner 1: Tell me about yourself.
Partner 2: I lift.
Partner 1: We're done, you're the one!
Clean and Jerk (2 Rep Max): In 10:00
Find a 2 rep max squat clean and jerk
*This is performed as singles. Do the first clean and jerk, drop the bar, and then do the second clean and jerk.
**The 2 reps must be completed in a 0:30 window.
Metcon (AMRAP - Reps): AMRAP in 8:00
Squat clean and jerk @80% of part 1.
50 Banded good mornings with an easy band.
1:30 hands-on box shoulder stretch.
Squat Clean: "Elizabeth":
For time: 21-15-9
Squat clean (135lbs/95lbs)
This is a classic CrossFit benchmark that tests capacity at moderate loads and upper body pressing stamina. Faster athletes will finish in under 7:00 and all athletes should finish in under 12:00.
If athlete cannot perform the first 21 squat cleans in under 2:00 and the athlete does not have a max capacity of more than 10 ring dips unbroken.
For time: 21 Squat cleans (115lbs/75lbs) 12 Ring dips 15 Squat cleans (115lbs/75lbs) 9 Ring dips 9 Squat cleans (115lbs/75lbs) 6 Ring dips.
*If an athlete has the capacity for the volume but cannot perform ring dips, perform the dips on parallel bars or boxes. If an athlete cannot perform dips on parallel bars or boxes do band assisted dips at the scaled reps per round of 12-9-6. Novice 15-12-9 Squat clean (Use a weight that allows for at least 5 reps to be performed without resting) Bench or box dips.
Double Under Practice:
3 Rounds 250 m Row 5 Shoulder Press 3 Push Press 1 Push Jerk *Increasing in the load each round for example round 1 empty barbell, round 2 95lbs, 65lbs, round 3 115lbs/85lbs 3 Rounds 2 Push press 2 Push Jerk *Continuing to build up in loading. Examples are155lbs/105lbs and 175lbs/120lbs, just below workout loading for last round.
Minute 1: 15/12 calorie row
Minute 2: 3 Push press (205lbs/135lbs)
Minute 3: 50 Double unders
Minute 4: 3 Push Jerks (205lbs/135lbs)
EMOM = Every minute on the minute***
30 Partner leg press downs *Each partner. 2 X 1:00 Hanging on bar partner shoulder stretch
Warm-up: 2 Rounds
10 Ring Rows
10 GHD hip extensions or barbell good morning
10 Air Squats
0:30 Plank hold
1:00 Row or Bike
Power Clean Progression:
Build-up 3 - 3 - 3 Power clean
*Do 3 sets of 3 touch and go power cleans building up in load on each set.
"The Chief" Max rounds in 3:00 of:
3 Power cleans (135lbs/95lbs)
9 Air squats
Rest 1:00. Repeat for a total of 5 cycles.
*Leaderboard total reps completed for each of the 5 cycles.
In teams of 2 or 3:
45 minute row for meters.
*partners must NOT row more than 1,000m without switching.
**while your partner is rowing you must hold a single kettle bell. The kettle bell cannot touch the ground at any point during the 45 minutes of rowing or each partner must complete 15 burpees before rowing again. Kettle bell weight 70/53#
"Not sure if the Doc said I was obese or a beast.... Could be either, HA!"
3:00 Row, Run, Bike or Jump Rope
Strict Handstand Push-up Prep
WOD:For time: 100 Sit-ups 75 Pull-ups 50 Strict handstand push-ups 25 Box jumps (36"/30")
For today use a gymnastic kipping pull-up over a butterfly.***
This is an upper body and trunk stamina focused workout with an added element of needing to be explosive in a fatigued state with the high box jumps. To assist with modifying this workout use this as a general guideline: *Sit-ups should take no longer than 4:00. *Pull-ups should take no longer than 6:00. *Handstand push-ups should take no longer than 6:00. *Box jumps should take no longer than 5:00. ***
Intermediate 100 Sit-ups 50 Pull-ups 25 Strict handstand push-ups to 1-2 ab-mats 25 Handstand push-ups from a box 25 Box jumps (30"/24") *If handstand push-ups to 1-2 ab-mats is too difficult, do 50 handstand push-ups from the box. Novice 75 Sit-ups 50 Ring rows 35 Dumbbell z-press (light weight) 0:30 Handstand hold (on box or wall) 20 Box Jumps *Use as high of a height that allows for consistent jumps to be performed.
30/30 dumbbell side bends
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