CrossFit – Tue, Aug 25
General Warm-Up
2:00 Bike (or alt machine)
–
2 Sets:
8 Up Dog + Down Dog
10 Alternating Scorpions
:20 Down Dog Toe Touches
8 Inchworm Push-Ups
–
2 Sets (Priming the Hinge and Horizontal Press):
8 Romanian Deadlifts @ Empty Barbell
8 Bench Press @ Empty Barbell
5 Up Downs
Specific Barbell Prep
5 Deadlifts @ light loads (Focusing on Tension from the Floor, Lat Engagement)
5 Bench Press @ light loads (Focusing on Shoulder Blade Pinch, Foot Drive)
3 Deadlift @ 40-50%
3 Bench Press @ 40-50%
2 Deadlift @ 55-60%
2 Bench Press @ 55-60%
Every 1:30 x 10 Sets, Alternating Stations
Station 1: Bench Press
Station 2: Deadlift
Leave scores in the components sections
Set 2: 7 Reps @ 65%
Set 3: 6 Reps @ 65%+
Set 4: 5 Reps @ 70%
Set 5: 5 Reps @ 70%+)
Set 2: 7 Reps @ 65%
Set 3: 6 Reps @ 65%+
Set 4: 5 Reps @ 70%
Set 5: 5 Reps @ 70%+)
For Time
Every 4:00 x 3 Sets
100m Farmers Carry
12 Burpee to High Target (6 in above reach, switch hands and direction at rep 6)
20/14 Calorie Bike
Score = Sum Total Time (all 3 sets)
Kettlebells: 70/53lb (32/24kg)
Bike: Echo Bike 20/14 Cal, Bike Erg 22/17 Cal, Assault Bike 21/16 Cal
Farmers Carry: Ideally 50m out and back outdoors; if indoors, accumulate 100m in 30ft (9m) sections
Goals: 3:00-3:30 per set
Stimulus: Grip / Mixed Endurance
RPE: 7/10
Primary Objective: Complete each set in 3:00, give or take 10-15 seconds, across all three rounds.
Secondary Objective: Unbroken farmers carry every set, no matter what.
Workout Strategy
“Think About It” is a grip-taxed interval piece that starts with a challenging, but quick farmers carry. The burpees are a challenging piece here and athletes need to stay relaxed, find a steady tempo, switch hands and direction cleanly at rep six, and still push a fast pace to maintain the time domain. The bike is where athletes earn the interval, and with 30-90 seconds remaining after the burpees, there is enough time to push hard if the carry and burpees were handled well. Compose yourself in the carry, stay steady on the burpees, and push on the bike to finish under that 3:30 mark for each interval.
Level 2:
Every 4:00 x 3 Sets
100m Farmers Carry
10 Burpee to High Target (6-in out of reach)
18/13 Calorie Bike
Kettlebells: 53/35lb (24/16kg)
Level 1:
Every 4:00 x 3 Sets
100m Farmers Carry
8 Burpees
15/11 Calorie Bike
Kettlebells: 35/26lb (16/12kg)
Masters 55+:
Every 4:00 x 3 Sets
100m Farmers Carry
10 Burpee to High Target (4-in out of reach)
16/12 Calorie Bike
Kettlebells: 53/35lb (24/16kg)
Competitor:
Every 4:00 x 3 Sets
100m Farmers Carry
12 Burpee to High Target (10-in out of reach)
24/17 Calorie Bike
Kettlebells: 70/53lb (32/24kg)
Hotel Gym / Travel:
Every 4:00 x 3 Sets
1:00 Dual Dumbbell Farmers Hold
12 Burpee to High Target
400m Run or 1:00 Bike if available
Dumbbells: 50/35lb (22.5/15kg)
Big Class Option:
Stagger athlete groups to manage bike, wall space, and kettlebell sharing. For two groups, start one group on the bike and one on the burpees. For three groups, start on a 1:20 delay so the farmers carry is cleared before the next group begins. Farmers carry should ideally move outdoors to free up floor space and reduce congestion at the kettlebell station.
For Quality:
3 Sets
5/side Side-Lying Windmill
:30 Seated Hip Internal Rotation + External Rotations
6 Dead Bug w/ Reach (:04 down :04 up each rep)
5 Prone Y-Raise w/ :05s hold
Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.
For Quality:
3 Sets:
12 Weighted Sorenson Hold, :03 at top each rep, Moderate
10/10 Suitcase Carry, 50/50ft (15/15m), Moderate
:30 Dead Bug Hold (Arms and Legs Extended), choice on loads
