CrossFit – Wed, Nov 2
CrossFit – Wed, Nov 2
Overhead Squat
20 minutes to establish: 3 RM OHS
Metcon (Time)
For Time:
800m Run
30 Ring Muscle-ups
800m Run
Timecap: 20 minutes
L1: Jumping RMU w/Dip
L2: 30 Pull-ups+30 Ring Dips
20 minutes to establish: 3 RM OHS
For Time:
800m Run
30 Ring Muscle-ups
800m Run
Timecap: 20 minutes
L1: Jumping RMU w/Dip
L2: 30 Pull-ups+30 Ring Dips
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10/10 World's Greatest Stretch
:30/:30 Crossbody Lat Stretch
-
2 Sets:
:30 Jump Rope
10 Hollow Rocks
:10 Hollow Hold
10 Dual Kettlebell or Dumbbell Deadlifts
Specific Prep
Skill Build, Toes to Bar (Simple to Complex):
:20 Dead-Hang + :20 Active Hang
10 Scapular Pull-Ups
5 Kip Swing + Knee Raise
5 Knees to Elbows or Toes to Bar
Every 6:30 x 5 Sets
300/250m Row
15 Toes to Bar
300m Run
150m Farmers Carry
Time Cap: 5:30 per Set
Score = Sum Total Time
Kettlebells: 2 x 53/35lb (24/16kg)
Dumbbells (Alternative): 2 x 50/35lb (22.5/15kg)
Goals: 5:00-5:30 per set
Stimulus: Grip and Midline Endurance
RPE: 8/10
Primary Objective: Finish all five sets inside the 5:30 cap with at least :45 of rest each round.
Secondary Objective: Hold the farmers carry to one or two sets per round without dropping the Kettlebells.
Level 2:
250/200m Row, 10 Toes to Bar, 300m Run, 150m Farmers Carry, 35 Double Unders
Kettlebells: 2 x 53/35lb (24/16kg)
Dumbbells (Alternative): 2 x 50/35lb (22.5/15kg)
-
Level 1:
250/200m Row, 15 Hanging Knee Raises, 200m Run, 100m Farmers Carry, 60 Single Unders
Kettlebells: 2 x 35/18lb, 16/8kg
Dumbbells (Alternative): 2 x 35/20lb, 16/9kg
-
Masters 55+:
250/200m Row, 10 Toes to Bar, 200m Run, 150m Farmers Carry, 40 Double Unders
Kettlebells: 2 x 44/26lb (20/12kg)
Dumbbells (Alternative): 2 x 45/30lb (20/14kg)
-
Competitor:
As prescribed
Kettlebells: 2 x 70/53lb (32/24kg)
-
Hotel Gym / Travel:
300/250m Row or 1:15 Machine, 15 Toes to Bar or Hanging Knee Raises, 300m Run or 1:15 Machine, 150m Dumbbell Farmers Carry, 50 Double Unders
Dumbbells: 2 x 50/35lb (22.5/15kg)
-
Big Class Notes:
Start athletes on different stations to allow for flow and movement through the workout. The easiest would be some start on Row and some start on the run. Otherwise we could be looking to start on a 2:00 Delay and Cap the Row to 2:00 to allow for 3 groups.
For Quality
2 Sets:
:45/:45 Adductor Rock Back
5/5 Side Lying Thoracic Book Openers
10 Reverse Nordic Curls
For Quality
3 Sets:
8 Slow Dumbbell Wrist Rotations
10 Barbell Fingertip Curls
5/5 Side Plank Rotations (Hand)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10/10 World's Greatest Stretch
:30/:30 Crossbody Lat Stretch
-
2 Sets:
:30 Jump Rope
10 Hollow Rocks
:10 Hollow Hold
10 Dual Kettlebell or Dumbbell Deadlifts
Specific Prep
Skill Build, Toes to Bar (Simple to Complex):
:20 Dead-Hang + :20 Active Hang
10 Scapular Pull-Ups
5 Kip Swing + Knee Raise
5 Knees to Elbows or Toes to Bar
Every 6:30 x 5 Sets
300/250m Row
15 Toes to Bar
300m Run
150m Farmers Carry
Time Cap: 5:30 per Set
Score = Sum Total Time
Kettlebells: 2 x 53/35lb (24/16kg)
Dumbbells (Alternative): 2 x 50/35lb (22.5/15kg)
Goals: 5:00-5:30 per set
Stimulus: Grip and Midline Endurance
RPE: 8/10
Primary Objective: Finish all five sets inside the 5:30 cap with at least :45 of rest each round.
Secondary Objective: Hold the farmers carry to one or two sets per round without dropping the Kettlebells.
Level 2:
250/200m Row, 10 Toes to Bar, 300m Run, 150m Farmers Carry, 35 Double Unders
Kettlebells: 2 x 53/35lb (24/16kg)
Dumbbells (Alternative): 2 x 50/35lb (22.5/15kg)
-
Level 1:
250/200m Row, 15 Hanging Knee Raises, 200m Run, 100m Farmers Carry, 60 Single Unders
Kettlebells: 2 x 35/18lb, 16/8kg
Dumbbells (Alternative): 2 x 35/20lb, 16/9kg
-
Masters 55+:
250/200m Row, 10 Toes to Bar, 200m Run, 150m Farmers Carry, 40 Double Unders
Kettlebells: 2 x 44/26lb (20/12kg)
Dumbbells (Alternative): 2 x 45/30lb (20/14kg)
-
Competitor:
As prescribed
Kettlebells: 2 x 70/53lb (32/24kg)
-
Hotel Gym / Travel:
300/250m Row or 1:15 Machine, 15 Toes to Bar or Hanging Knee Raises, 300m Run or 1:15 Machine, 150m Dumbbell Farmers Carry, 50 Double Unders
Dumbbells: 2 x 50/35lb (22.5/15kg)
-
Big Class Notes:
Start athletes on different stations to allow for flow and movement through the workout. The easiest would be some start on Row and some start on the run. Otherwise we could be looking to start on a 2:00 Delay and Cap the Row to 2:00 to allow for 3 groups.
For Quality
2 Sets:
:45/:45 Adductor Rock Back
5/5 Side Lying Thoracic Book Openers
10 Reverse Nordic Curls
For Quality
3 Sets:
8 Slow Dumbbell Wrist Rotations
10 Barbell Fingertip Curls
5/5 Side Plank Rotations (Hand)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10/10 World's Greatest Stretch
:30/:30 Crossbody Lat Stretch
-
2 Sets:
:30 Jump Rope
10 Hollow Rocks
:10 Hollow Hold
10 Dual Kettlebell or Dumbbell Deadlifts
Specific Prep
Skill Build, Toes to Bar (Simple to Complex):
:20 Dead-Hang + :20 Active Hang
10 Scapular Pull-Ups
5 Kip Swing + Knee Raise
5 Knees to Elbows or Toes to Bar
Every 6:30 x 5 Sets
300/250m Row
15 Toes to Bar
300m Run
150m Farmers Carry
Time Cap: 5:30 per Set
Score = Sum Total Time
Kettlebells: 2 x 53/35lb (24/16kg)
Dumbbells (Alternative): 2 x 50/35lb (22.5/15kg)
Goals: 5:00-5:30 per set
Stimulus: Grip and Midline Endurance
RPE: 8/10
Primary Objective: Finish all five sets inside the 5:30 cap with at least :45 of rest each round.
Secondary Objective: Hold the farmers carry to one or two sets per round without dropping the Kettlebells.
Level 2:
250/200m Row, 10 Toes to Bar, 300m Run, 150m Farmers Carry, 35 Double Unders
Kettlebells: 2 x 53/35lb (24/16kg)
Dumbbells (Alternative): 2 x 50/35lb (22.5/15kg)
-
Level 1:
250/200m Row, 15 Hanging Knee Raises, 200m Run, 100m Farmers Carry, 60 Single Unders
Kettlebells: 2 x 35/18lb, 16/8kg
Dumbbells (Alternative): 2 x 35/20lb, 16/9kg
-
Masters 55+:
250/200m Row, 10 Toes to Bar, 200m Run, 150m Farmers Carry, 40 Double Unders
Kettlebells: 2 x 44/26lb (20/12kg)
Dumbbells (Alternative): 2 x 45/30lb (20/14kg)
-
Competitor:
As prescribed
Kettlebells: 2 x 70/53lb (32/24kg)
-
Hotel Gym / Travel:
300/250m Row or 1:15 Machine, 15 Toes to Bar or Hanging Knee Raises, 300m Run or 1:15 Machine, 150m Dumbbell Farmers Carry, 50 Double Unders
Dumbbells: 2 x 50/35lb (22.5/15kg)
-
Big Class Notes:
Start athletes on different stations to allow for flow and movement through the workout. The easiest would be some start on Row and some start on the run. Otherwise we could be looking to start on a 2:00 Delay and Cap the Row to 2:00 to allow for 3 groups.
For Quality
2 Sets:
:45/:45 Adductor Rock Back
5/5 Side Lying Thoracic Book Openers
10 Reverse Nordic Curls
For Quality
3 Sets:
8 Slow Dumbbell Wrist Rotations
10 Barbell Fingertip Curls
5/5 Side Plank Rotations (Hand)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10/10 World's Greatest Stretch
:30/:30 Crossbody Lat Stretch
-
2 Sets:
:30 Jump Rope
10 Hollow Rocks
:10 Hollow Hold
10 Dual Kettlebell or Dumbbell Deadlifts
Specific Prep
Skill Build, Toes to Bar (Simple to Complex):
:20 Dead-Hang + :20 Active Hang
10 Scapular Pull-Ups
5 Kip Swing + Knee Raise
5 Knees to Elbows or Toes to Bar
Every 6:30 x 5 Sets
300/250m Row
15 Toes to Bar
300m Run
150m Farmers Carry
Time Cap: 5:30 per Set
Score = Sum Total Time
Kettlebells: 2 x 53/35lb (24/16kg)
Dumbbells (Alternative): 2 x 50/35lb (22.5/15kg)
Goals: 5:00-5:30 per set
Stimulus: Grip and Midline Endurance
RPE: 8/10
Primary Objective: Finish all five sets inside the 5:30 cap with at least :45 of rest each round.
Secondary Objective: Hold the farmers carry to one or two sets per round without dropping the Kettlebells.
Level 2:
250/200m Row, 10 Toes to Bar, 300m Run, 150m Farmers Carry, 35 Double Unders
Kettlebells: 2 x 53/35lb (24/16kg)
Dumbbells (Alternative): 2 x 50/35lb (22.5/15kg)
-
Level 1:
250/200m Row, 15 Hanging Knee Raises, 200m Run, 100m Farmers Carry, 60 Single Unders
Kettlebells: 2 x 35/18lb, 16/8kg
Dumbbells (Alternative): 2 x 35/20lb, 16/9kg
-
Masters 55+:
250/200m Row, 10 Toes to Bar, 200m Run, 150m Farmers Carry, 40 Double Unders
Kettlebells: 2 x 44/26lb (20/12kg)
Dumbbells (Alternative): 2 x 45/30lb (20/14kg)
-
Competitor:
As prescribed
Kettlebells: 2 x 70/53lb (32/24kg)
-
Hotel Gym / Travel:
300/250m Row or 1:15 Machine, 15 Toes to Bar or Hanging Knee Raises, 300m Run or 1:15 Machine, 150m Dumbbell Farmers Carry, 50 Double Unders
Dumbbells: 2 x 50/35lb (22.5/15kg)
-
Big Class Notes:
Start athletes on different stations to allow for flow and movement through the workout. The easiest would be some start on Row and some start on the run. Otherwise we could be looking to start on a 2:00 Delay and Cap the Row to 2:00 to allow for 3 groups.
For Quality
2 Sets:
:45/:45 Adductor Rock Back
5/5 Side Lying Thoracic Book Openers
10 Reverse Nordic Curls
For Quality
3 Sets:
8 Slow Dumbbell Wrist Rotations
10 Barbell Fingertip Curls
5/5 Side Plank Rotations (Hand)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10/10 World's Greatest Stretch
:30/:30 Crossbody Lat Stretch
-
2 Sets:
:30 Jump Rope
10 Hollow Rocks
:10 Hollow Hold
10 Dual Kettlebell or Dumbbell Deadlifts
Specific Prep
Skill Build, Toes to Bar (Simple to Complex):
:20 Dead-Hang + :20 Active Hang
10 Scapular Pull-Ups
5 Kip Swing + Knee Raise
5 Knees to Elbows or Toes to Bar
Every 6:30 x 5 Sets
300/250m Row
15 Toes to Bar
300m Run
150m Farmers Carry
Time Cap: 5:30 per Set
Score = Sum Total Time
Kettlebells: 2 x 53/35lb (24/16kg)
Dumbbells (Alternative): 2 x 50/35lb (22.5/15kg)
Goals: 5:00-5:30 per set
Stimulus: Grip and Midline Endurance
RPE: 8/10
Primary Objective: Finish all five sets inside the 5:30 cap with at least :45 of rest each round.
Secondary Objective: Hold the farmers carry to one or two sets per round without dropping the Kettlebells.
Level 2:
250/200m Row, 10 Toes to Bar, 300m Run, 150m Farmers Carry, 35 Double Unders
Kettlebells: 2 x 53/35lb (24/16kg)
Dumbbells (Alternative): 2 x 50/35lb (22.5/15kg)
-
Level 1:
250/200m Row, 15 Hanging Knee Raises, 200m Run, 100m Farmers Carry, 60 Single Unders
Kettlebells: 2 x 35/18lb, 16/8kg
Dumbbells (Alternative): 2 x 35/20lb, 16/9kg
-
Masters 55+:
250/200m Row, 10 Toes to Bar, 200m Run, 150m Farmers Carry, 40 Double Unders
Kettlebells: 2 x 44/26lb (20/12kg)
Dumbbells (Alternative): 2 x 45/30lb (20/14kg)
-
Competitor:
As prescribed
Kettlebells: 2 x 70/53lb (32/24kg)
-
Hotel Gym / Travel:
300/250m Row or 1:15 Machine, 15 Toes to Bar or Hanging Knee Raises, 300m Run or 1:15 Machine, 150m Dumbbell Farmers Carry, 50 Double Unders
Dumbbells: 2 x 50/35lb (22.5/15kg)
-
Big Class Notes:
Start athletes on different stations to allow for flow and movement through the workout. The easiest would be some start on Row and some start on the run. Otherwise we could be looking to start on a 2:00 Delay and Cap the Row to 2:00 to allow for 3 groups.
For Quality
2 Sets:
:45/:45 Adductor Rock Back
5/5 Side Lying Thoracic Book Openers
10 Reverse Nordic Curls
For Quality
3 Sets:
8 Slow Dumbbell Wrist Rotations
10 Barbell Fingertip Curls
5/5 Side Plank Rotations (Hand)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10/10 World's Greatest Stretch
:30/:30 Crossbody Lat Stretch
-
2 Sets:
:30 Jump Rope
10 Hollow Rocks
:10 Hollow Hold
10 Dual Kettlebell or Dumbbell Deadlifts
Specific Prep
Skill Build, Toes to Bar (Simple to Complex):
:20 Dead-Hang + :20 Active Hang
10 Scapular Pull-Ups
5 Kip Swing + Knee Raise
5 Knees to Elbows or Toes to Bar
Every 6:30 x 5 Sets
300/250m Row
15 Toes to Bar
300m Run
150m Farmers Carry
Time Cap: 5:30 per Set
Score = Sum Total Time
Kettlebells: 2 x 53/35lb (24/16kg)
Dumbbells (Alternative): 2 x 50/35lb (22.5/15kg)
Goals: 5:00-5:30 per set
Stimulus: Grip and Midline Endurance
RPE: 8/10
Primary Objective: Finish all five sets inside the 5:30 cap with at least :45 of rest each round.
Secondary Objective: Hold the farmers carry to one or two sets per round without dropping the Kettlebells.
Level 2:
250/200m Row, 10 Toes to Bar, 300m Run, 150m Farmers Carry, 35 Double Unders
Kettlebells: 2 x 53/35lb (24/16kg)
Dumbbells (Alternative): 2 x 50/35lb (22.5/15kg)
-
Level 1:
250/200m Row, 15 Hanging Knee Raises, 200m Run, 100m Farmers Carry, 60 Single Unders
Kettlebells: 2 x 35/18lb, 16/8kg
Dumbbells (Alternative): 2 x 35/20lb, 16/9kg
-
Masters 55+:
250/200m Row, 10 Toes to Bar, 200m Run, 150m Farmers Carry, 40 Double Unders
Kettlebells: 2 x 44/26lb (20/12kg)
Dumbbells (Alternative): 2 x 45/30lb (20/14kg)
-
Competitor:
As prescribed
Kettlebells: 2 x 70/53lb (32/24kg)
-
Hotel Gym / Travel:
300/250m Row or 1:15 Machine, 15 Toes to Bar or Hanging Knee Raises, 300m Run or 1:15 Machine, 150m Dumbbell Farmers Carry, 50 Double Unders
Dumbbells: 2 x 50/35lb (22.5/15kg)
-
Big Class Notes:
Start athletes on different stations to allow for flow and movement through the workout. The easiest would be some start on Row and some start on the run. Otherwise we could be looking to start on a 2:00 Delay and Cap the Row to 2:00 to allow for 3 groups.
For Quality
2 Sets:
:45/:45 Adductor Rock Back
5/5 Side Lying Thoracic Book Openers
10 Reverse Nordic Curls
For Quality
3 Sets:
8 Slow Dumbbell Wrist Rotations
10 Barbell Fingertip Curls
5/5 Side Plank Rotations (Hand)
Every 1:30 x 8 Sets, Alternating Stations
Station 1: Deadlift
Station 2: Bench Press
Deadlift
Set 1: 4 Reps @ 70%
Set 2: 4 Reps @ 70%+
Set 3: 4 Reps @ 70%+
Set 4: 4 Reps @ 75%
Bench Press
Set 1: 8 Reps @ 60-65%
Set 2: 7 Reps @ 65-70%
Set 3: 7 Reps @ 70-75%
Set 4: 6 Reps @ 75%+
Percentages are based on the 1RM of each lift.
• Deadlift builds to a heavy 4 at RPE 8, leaving reps in the bank; if bar speed slows or the back rounds, hold the load.
• Bench climbs as reps drop; the last set should be a challenging 6 that still finishes with control on every lockout.
• Load both bars before the clock starts, the 1:30 does not allow for plate changes plus setup.
18 AMRAP:
83 Wall Ball shots@20/14
Then, as many rounds and reps as possible of:
2 Power Cleans@185/125
18 Push-ups
24 Double-unders
Every 1:30 x 8 Sets, Alternating Stations
Station 1: Deadlift
Station 2: Bench Press
Deadlift
Set 1: 4 Reps @ 70%
Set 2: 4 Reps @ 70%+
Set 3: 4 Reps @ 70%+
Set 4: 4 Reps @ 75%
Bench Press
Set 1: 8 Reps @ 60-65%
Set 2: 7 Reps @ 65-70%
Set 3: 7 Reps @ 70-75%
Set 4: 6 Reps @ 75%+
Percentages are based on the 1RM of each lift.
• Deadlift builds to a heavy 4 at RPE 8, leaving reps in the bank; if bar speed slows or the back rounds, hold the load.
• Bench climbs as reps drop; the last set should be a challenging 6 that still finishes with control on every lockout.
• Load both bars before the clock starts, the 1:30 does not allow for plate changes plus setup.
18 AMRAP:
83 Wall Ball shots@20/14
Then, as many rounds and reps as possible of:
2 Power Cleans@185/125
18 Push-ups
24 Double-unders
Every 1:30 x 8 Sets, Alternating Stations
Station 1: Deadlift
Station 2: Bench Press
Deadlift
Set 1: 4 Reps @ 70%
Set 2: 4 Reps @ 70%+
Set 3: 4 Reps @ 70%+
Set 4: 4 Reps @ 75%
Bench Press
Set 1: 8 Reps @ 60-65%
Set 2: 7 Reps @ 65-70%
Set 3: 7 Reps @ 70-75%
Set 4: 6 Reps @ 75%+
Percentages are based on the 1RM of each lift.
• Deadlift builds to a heavy 4 at RPE 8, leaving reps in the bank; if bar speed slows or the back rounds, hold the load.
• Bench climbs as reps drop; the last set should be a challenging 6 that still finishes with control on every lockout.
• Load both bars before the clock starts, the 1:30 does not allow for plate changes plus setup.
18 AMRAP:
83 Wall Ball shots@20/14
Then, as many rounds and reps as possible of:
2 Power Cleans@185/125
18 Push-ups
24 Double-unders
Every 1:30 x 8 Sets, Alternating Stations
Station 1: Deadlift
Station 2: Bench Press
Deadlift
Set 1: 4 Reps @ 70%
Set 2: 4 Reps @ 70%+
Set 3: 4 Reps @ 70%+
Set 4: 4 Reps @ 75%
Bench Press
Set 1: 8 Reps @ 60-65%
Set 2: 7 Reps @ 65-70%
Set 3: 7 Reps @ 70-75%
Set 4: 6 Reps @ 75%+
Percentages are based on the 1RM of each lift.
• Deadlift builds to a heavy 4 at RPE 8, leaving reps in the bank; if bar speed slows or the back rounds, hold the load.
• Bench climbs as reps drop; the last set should be a challenging 6 that still finishes with control on every lockout.
• Load both bars before the clock starts, the 1:30 does not allow for plate changes plus setup.
18 AMRAP:
83 Wall Ball shots@20/14
Then, as many rounds and reps as possible of:
2 Power Cleans@185/125
18 Push-ups
24 Double-unders
Every 1:30 x 8 Sets, Alternating Stations
Station 1: Deadlift
Station 2: Bench Press
Deadlift
Set 1: 4 Reps @ 70%
Set 2: 4 Reps @ 70%+
Set 3: 4 Reps @ 70%+
Set 4: 4 Reps @ 75%
Bench Press
Set 1: 8 Reps @ 60-65%
Set 2: 7 Reps @ 65-70%
Set 3: 7 Reps @ 70-75%
Set 4: 6 Reps @ 75%+
Percentages are based on the 1RM of each lift.
• Deadlift builds to a heavy 4 at RPE 8, leaving reps in the bank; if bar speed slows or the back rounds, hold the load.
• Bench climbs as reps drop; the last set should be a challenging 6 that still finishes with control on every lockout.
• Load both bars before the clock starts, the 1:30 does not allow for plate changes plus setup.
18 AMRAP:
83 Wall Ball shots@20/14
Then, as many rounds and reps as possible of:
2 Power Cleans@185/125
18 Push-ups
24 Double-unders
Every 1:30 x 8 Sets, Alternating Stations
Station 1: Deadlift
Station 2: Bench Press
Deadlift
Set 1: 4 Reps @ 70%
Set 2: 4 Reps @ 70%+
Set 3: 4 Reps @ 70%+
Set 4: 4 Reps @ 75%
Bench Press
Set 1: 8 Reps @ 60-65%
Set 2: 7 Reps @ 65-70%
Set 3: 7 Reps @ 70-75%
Set 4: 6 Reps @ 75%+
Percentages are based on the 1RM of each lift.
• Deadlift builds to a heavy 4 at RPE 8, leaving reps in the bank; if bar speed slows or the back rounds, hold the load.
• Bench climbs as reps drop; the last set should be a challenging 6 that still finishes with control on every lockout.
• Load both bars before the clock starts, the 1:30 does not allow for plate changes plus setup.
18 AMRAP:
83 Wall Ball shots@20/14
Then, as many rounds and reps as possible of:
2 Power Cleans@185/125
18 Push-ups
24 Double-unders
