Workouts for Week of February 26

Workouts for Week of February 26

Monday
A.
Four sets of:
Clean x 1.1.1.1
(rest 10 seconds between each single)
Rest 2-3 minutes

B.
Three sets for times of:
250 Meter Row
20 Wall Ball Shots (20/14 lbs)
20 Kettlebell Swings (70/55 lbs)
Rest 3 minutes

Tuesday
A.
Push Press:
*Set 1 – 5 reps
*Set 2 – 3 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets

B.
Three rounds for time of:
10 Strict Handstand Push-Ups
20 Pull-Ups
400 Meter Run

Wednesday
A.
Four sets of:
Back Squat x 6-8 reps @ 30X1
Rest 90 seconds
Wall Slides x 5 reps @ 3030
Rest 90 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Burpees
20 Meters of Walking Lunges
30 Double-Unders

Thursday
Against a 5-minute running clock, complete:
500 Meter Row
400 Meter Run
Push-Ups x Max Reps (in remaining time)

Rest 5 minutes between sets, and complete a total of 4 sets.

If you know that you’ll take more than 4 minutes to row and run, reduce the distance of one or both so that you have at least one minute to perform push-ups.

Friday
CrossFit Open 18.2 – TBA

Saturday
In teams of two, alternating each movement, complete ten rounds for time of:
10 Overhead Squats (115/75 lbs)
10 Burpee Box Jump or Step-Overs (24″/20″)
400 Meter Run

(Partner A performs 10 overhead squats; Partner B performs 10 burpee box jump-overs; Partner A runs 400 meters; Partner B performs 10 overhead squats; etc….)

Workouts for Week of February 19

Workouts for Week of February 19

Monday
A.
Four sets of:
Shoulder Press x 4-6 reps @ 20X1
Rest 90 seconds
Hollow Rocks x 30-45 seconds
Rest 90 seconds

B.
In teams of three, complete five rounds each for time of:
250/200 Meter Row Sprint
10 Push Presses (155/105 lbs)

Tuesday
A.
Four sets of:
Deadlift x 3-5 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 10 reps
(jump up, then step down on these)
Rest 3 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Power Cleans (155/105 lbs)
10 Chest-to-Bar Pull-Ups
10 Burpees

Wednesday
A.
Four sets of:
Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Rest 60 seconds
Handstand Push-Ups x Max reps OR L-Seated Dumbbell Presses x 8-10 reps
Rest 60 seconds

B.
Four rounds for time of:
10 Toes to Bar
20 Wall Ball Shots
40 Double-Unders

Thursday
A.
Take 15 minutes to build to today’s 1-RM Snatch

B.
Every minute, on the minute, for 20 minutes:
Even minutes – Row Sprint x 30 seconds
Odd minutes – Power Snatch or Snatch x 3 reps @ 75-80% of today’s 1-RM

Friday
CrossFit Open 18.1 – TBA

Saturday
“Row-meo & Juliet”
In teams of two, complete the following for time:
300 Wall Ball Shots
4000 Meter Run
5000 Meter Row

Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and both should be working at all times.

Workouts for Week of February 12

Workouts for Week of February 12

Monday
A.
Four sets of:
Deadlift x 3-5 reps @ 20X1
Rest 20 seconds
Handstand Push-Ups x Max Reps in 60 seconds
Rest 3 minutes

B.
Complete as many rounds and reps as possible in 8 minutes of:
15 Kettlebell Swings (55/35 lbs)
30 Double-Unders

Tuesday
A.
Every 2 minutes, for 16 minutes (8 sets):
Hang Snatch + Snatch

Build over the course of the 8 sets to something heavy-ish for today.

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots (20/14 lbs)
12 Burpees

Wednesday
A.
Weighted Pull-Ups
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM

B.
Three rounds for time of:
400 Meter Run
20 Pull-Ups
10 Strict Handstand Push-Ups

Thursday
A.
Three sets of:
Dumbbell Walking Lunge x 20 steps @ 10X0
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:
5 Man-Makers
10 Box Jumps (or Step-Ups)

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Push-Ups

Friday
A.
Take 15 minutes and build to today’s 1RM Power Clean

B.
For time:
30 Calories of Rowing
30 Burpees
30 Wall Ball Shots (20/14 lbs)
30 Kettlebell Swings (55/35 lbs)
30 Dumbbell Push Press (55/35 lbs)
30 Pull-Ups

Saturday
“Trucker Dukes“
In teams of 3, complete as many rounds and reps as possible in 20 minutes and 17 seconds (20:17):
45 Synchronized Burpees
followed by as many rounds as possible of:
Partner 1: 4 Muscle-Ups (or Strict Pull-Ups) + 10 Air Squats + 13 Sit-Ups
Partner 2: Prone Plank Hold
Partner 3: Rest

Continue to rotate through the stations until time is called.

Workouts Week of February 5

Workouts Week of February 5

Monday
A.
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.

Every 90 seconds, for 6 minutes (4 sets):
High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch

B.
Complete as many rounds and reps as possible in 9 minutes of:
30 Double-Unders
6 Snatches (135/95 lbs)

Tuesday
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 1 rep @ 101+%

B.
For time:
30 Alternating Pistol Squats
30 Thrusters (115/75 lbs)
30 Chest-to-Bar Pull-Ups

Wednesday
A.
Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 4 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups)
Station 2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Station 3 – Tuck Rock to Tuck Sit x 15 reps

B.
Three sets, for max reps/calories of:
3 Minutes of Rowing (for Max Calories)
2 Minutes of Strict Handstand Push-Ups
1 Minute of Strict Pull-Ups
Rest 3 minutes

Thursday
A.
Every two minutes, for 20 minutes (10 sets) of:
Clean x 1.1
(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Ground to Overhead (185/135 lbs)
10 Burpees Over the Barbell
15 Toes to Bar

Friday
A.
Every 2 minutes, for 16 minutes (8 sets):
Strict Shoulder Press x 2-3 reps

Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+

B.
Every minute, on the minute, for 21 minutes:
Minute 1 – Russian Kettlebell Swings x 15 reps
Minute 2 – Push Press x 15 reps
(choose a weight that will challenge you in sets 4 & 5)
Minute 3 – Double-Unders x 40-50 reps

Saturday
Complete as many rounds and reps as possible in 3 minutes of:
10 Single-Arm Dumbbell Snatches
10 Box Jump-Overs (or Step-Overs)
5 Strict Pull-Ups
Rest 3 minutes between sets, and complete a total of five sets.

Workouts for Week of January 29

Workouts for Week of January 29

Monday
A.
Take 15 minutes to build to today’s 5-RM Single-Arm DB Press

Alternate arms as you’re building, always starting with your non-dominant arm.

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Power Cleans (135/95 lbs)
12 Push Presses (135/95 lbs)
12 Front-Racked Alternating Reverse Lunges (135/95 lbs)

Tuesday
A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

B.
Five rounds for time of:
20 Wall Balls (20/14 lbs)
9 Toes to Bar
6 Chest-to-Bar Pull-Ups
3 Bar Muscle-Ups

Wednesday
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 6 reps @ 4011
Station 2 – Dumbbell Bench Press x 8 reps @ 21X1
Station 3 – Side Plank x 45 seconds each side

B.
In teams of three, perform three sets each for time of:
Row 500 Meters

If you don’t have partners for this, rest twice as long as it took you to row and note your times for all three sets.

Thursday
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 90%
(athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B.
Complete rounds of 21, 15 and 9 reps for time of:
Hang Squat Cleans (115/75 lbs)
Bar-Facing Burpees Over the Barbell

Friday
A.
CrossFit Games Open 17.5
10 Rounds for time of:
9 Thrusters (95/65 lbs)
35 Double Unders

Saturday
For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:

8 Deadlifts (225/155 lbs)
8 Chest-to-Bar Pull-Ups

Rest 4 minutes, and then…

8 Burpee Box Jump-Overs (24″/20″)
8 Ring Dips

Rest 4 minutes, and then…

8 Ground to Overhead (135/95 lbs)
8 Toes to Bar

Workouts for Week of January 22

Workouts for Week of January 22

Monday
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 87%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B.
Three rounds for time of:
50 Double-Unders
15 Toes to Bar
15 Dumbbell Thrusters (55/35 lbs)

Tuesday
Every 10 minutes, for 40 minutes (4 sets) for times:
Row 500 Meters
15 Burpee Box Jump-Overs (24/20″)
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
30 Mountain Climbers

Wednesday
A.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 4-6 reps @ 20X1
(all loads at 5-10% heavier than on January 16, 2018)

B.
Complete as many rounds and reps as possible in 15 minutes of:
5 Strict Pull-Ups
10 Strict Handstand Push-Ups (or L-Seated DB Presses)
20 Air Squats

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold

Thursday
Every 5 minutes, for 30 minutes (6 sets) for max load successfully lifted:
Row 500 Meters
5 Clean & Jerks

Friday
A.
Option 1:
CrossFit Open Workout 12.4
12 min AMRAP:
150 Wall Balls (20/14 lbs)
90 Double Unders
30 Muscle Ups

Option 2:
3 Rounds for time, of:
50 Wall Balls (20/14 lbs)
30 Double Unders
10 Ring Dips

B.
5-10 Minutes of Light Cool Down on Rower or AirDyne

Saturday
In teams of two, complete five rounds for time of:
Run 400 Meters (partners must stay together)
20 Deadlifts (10 each – 225/155 lbs)
30 Pull-Ups (15 each)

Partners must run together, and may only start deadlifts once both members are back at the barbell.

Workouts for Week of January 15

Workouts for Week of January 15

Monday
A.
Deadlift
*Set 1 – 65% x 6 reps
*Set 2 – 75% x 4 reps
*Set 3 – 85% x 2 reps
*Set 4 – 90% x 1 rep
*Set 5 – 95% x 1 rep
*Set 6 – 100% x 1 rep
Rest 3 minutes between sets.

B.
Three rounds for time of:
80 Double-Unders
20 Alternating Front Rack Reverse Lunges (115/75 lbs)
10 Power Snatches (115/75 lbs)

Tuesday
A.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 6-8 reps @ 20X1

B.
Three sets for max reps:
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Toes to Bar
Rest 30 seconds

Wednesday
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 85%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B.
For max reps in 10 minutes:
Row 1000 Meters
Max Reps Wall Ball Shots (20/14 lbs)

Thursday
A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1 rep

Build over the course of the 10 sets to today’s heavy.

B.
Option 1
Complete rounds of 9, 7 and 5 reps for time of:
205/145 lbs Power Clean
Ring Muscle-Up

OR…

Option 2
For time:
15 Power Cleans (155/105 lbs)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips

Friday
A.
Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest 2 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Toes-to-Bar
10 Alternating Pistols
10 Handstand Push-Ups

Saturday
In teams of three, with only one partner working at a time, complete 3 rounds each of:
Row 500 Meters
8 Front Squats (185/135 lbs – from the ground)
8 Pull-Ups

followed immediately by…

In teams of three, with only one partner working at a time, complete 3 rounds each of:
Row 500 Meters
8 Thrusters (135/95 lbs)
8 Pull-Ups

Workouts for Week of January 8

Workouts for Week of January 8

Workouts provided by CrossFit Invictus

Monday
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 83%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B.
“Fran”
Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (95/65 lbs)
Pull-Ups

Tuesday
A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch Lift-Off + Snatch

Build over the course of the 10 sets to something heavy. A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full snatch.

B.
For time:
Row 1000 Meters
30 Ground to Overhead (135/95 lbs)
Row 1000 Meters

Wednesday
A.
Every 5 minutes, for 30 minutes (6 sets) for times:
25 Wall Ball Shots (20/14 lbs)
8 Strict Pull-Ups
12 Toes to Bar
16 Push-Ups

Please note times for each of the six sets.

B.
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)

Thursday
A.
Every minute, on the minute, for 10 minutes:
Strict Shoulder Press x 2 reps

Build over the course of the 10 sets to today’s heavy double.

Immediately followed by…

Every minute, on the minute, for 10 minutes:
Push Press x 1 rep

Build over the course of the 10 sets to today’s heavy single.

B.
Complete as many rounds and reps as possible in 8 minutes of:
40 Double-Unders
10 Strict Handstand Push-Ups
20 Kettlebell Swings (55/35 lbs)

Friday
“CrossFit Games Open Workout 17.3”
Prior to 8:00, complete:
3 rounds of:
6 Chest-to-Bar Pull-Ups
6 Squat Snatches (95/65 lbs)

3 rounds of:
7 Chest-to-Bar Pull-Ups
5 Squat Snatches (135/95 lbs)

Prior to 12:00, complete 3 rounds of:
8 Chest-to-Bar Pull-Ups
4 Squat Snatches (185/135 lbs)

Prior to 16:00, complete 3 rounds of:
9 Chest-to-Bar Pull-Ups
3 Squat Snatches (225/155 lbs)

Prior to 20:00, complete 3 rounds of:
10 Chest-to-Bar Pull-Ups
2 Squat Snatches (245/175 lbs)

Prior to 24:00, complete 3 rounds of:
11 Chest-to-Bar Pull-Ups
1 Squat Snatches (265/185 lbs)

Saturday
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
7 Burpee Box Jump-Overs (24″/20″)
7 Thrusters (155/105 lbs)
21 Double-Unders

Rest until the running clock reaches 20:00, and then…

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
9 Burpee Box Jump-Overs (24″/20″)
9 Push Press (155/105 lbs)
9 Ring Dips