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HURRICANE

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7 Sets of 2 Complexes:
Pausing Clean Deadlift + Power Clean 

On the pausing clean deadlift, we have two pauses:
Pause 1 – Just below the Knee. As this point in the pull of the ground, we want shins vertical with the shoulders over the bar. Lats are on here. As a cue, think of squeezing your armpits tightly closed.
Pause 2 – Mid-thigh, or jumping position. Shoulders are still ever so slightly over the bar, with the weight still back towards our heels.
After the pausing clean deadlift, you can drop the bar from the waist level or set the bar down. Reset for the power clean (no touch and go), and focus on the bar path off the ground during the lift, now with speed added.

“HURRICANE”
3 Rounds:
800 Meter Run
21 Power Cleans (155/105)

L2 400m , 21 Power Cleans 135/95
L1 400m, 15 Power Cleans 115/75

RECOVERY “BODY ARMOR:
25 Glute Bridges (Video)
50 Banded Pull-Aparts (Video)
100 Banded Push Downs (Video)
50 Banded Pull-Aparts (Video)
25 Glute Bridges (Video)
• One time through, resting as needed between sets.

Jackie

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“JACKIE”
1,000 Meter Row
50 Thrusters (45)
30 Pull-Ups
• In this classical CrossFit.com benchmark, both males and females use a 45lb barbell.
• Recommended Rowing Pace for “Jackie” – 2K Pace + 10 Seconds
• 12min time cap, this is a TIGHT time cap. You REEEEEALLLY need to know your limits especially with pull-ups!

L2 750m Row, 50-30 Thrusters, 30-20 Jumping Pull-ups/Bar Rows
L1 500m Row, 30 Thrusters, 20 Jumping Pull-ups/Bar Rows

OTM x 12 (4 Rounds):
Minute 1 – 4 Front Squats @ 60% of 1RM Front Squat
Minute 2 – 8 Back Squats @ 60% of 1RM Front Squat
Minute 3 – Rest
• First week of OTM squatting. Progressions will flow to build our ability to cycle moderate to heavy loading. Next week, we remove the minute of rest.

RECOVERY(after class):
15:00 Recovery Bike, Row, or Ski Erg
• Following the stamina squatting, we want to bring about blood flow to our legs. At the 5:00, 10:00, and at the 15:00, complete 15 ABMAT’s.

Annie’s on the RUN!

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“Annie’s on the Run”
100 DU
50 Sit-ups
200m Run
80 DU
40 Sit-ups
200m Run
60 DU
30 Sit-ups
200m Run
40 DU
20 Sit-ups
200m Run
20 DU
10 Sit-ups
200m Run

L2 Half the DU

L1 ONLY FOR THOSE WHO TRULY CANNOT GET A DOUBLE UNDER or have just started!!
200 SU
50 Sit-ups
200m Run
160 SU
40 Sit-ups
200m Run
120 SU
30 Sit-ups
200m Run
80 SU
20 Sit-ups
200m Run
40 SU
10 Sit-ups
200m Run

RECOVERY (after class):
TAKE CARE OF YOUR LEGS/CALVES!!
MASH/MOBILIZE/ROMWOD

ZAGATO

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BARBELL-FACING BURPEE (warm-up)
• Encourage the step-forward method during warm-up.
• REMINDER: both feet need to leave the ground at the same time during the jump over the bar.

DEADLIFT (8min)
8 Sets of 3 Deadlift
Set #1 –  5 Deadlifts @ 35% of 1RM Deadlift
Set #2 – 4 Deadlifts @ 45% of 1RM Deadlift
Set #3 – 3 Deadlifts @ 55% of 1RM Deadlift
Set #4 – 3 Deadlifts @ 65% of 1RM Deadlift
Sets #5-8 (4 Total), build to a heavy set of three for the day. This is not a 3-rep max attempt, but rather a chance to gauge where we currently.

PUSH JERKS (review warm-up to workout weight)

“ZAGATO” (6-12min)
21 – 15 – 9:
Deadlifts (135/95)
Push Jerks (135/95)
Barbell-Facing Burpees
• ONE BARBELL!
• 12min time cap, stay light if you know that your form/technique needs work on the barbell and crush the burpees!
L2 115/75, 15-12-9
L1 95/65, 15-12-9, step over burpees.

RECOVERY (after class): Midline
3 Sets, resting as needed between:
100ft Single Arm Farmer’s Carry (you choose the weight)
30 AbMat Sit-Ups
• On the single-arm farmer’s carry, athlete’s choice on either a dumbbell or kettlebell. As we walk forward, focus on our posture. The weight will try to pull you to one side… fire your midline and square your shoulders off. Walk 50ft with the object in one hand, and change for the second 50.

Hang Tough

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ROWING BASICS ( during warm up)

HANG POWER CLEAN REVIEW
• Can build in weight but no more than 80% and TRIIB will not have hang power cleans loaded, focus on technique today not weight.

“HANG TOUGH” (20-24min)
“Hang Tough” Part #1
AMRAP 4:
27 Hang Power Cleans (115/80)
27 Wallballs (20/14)
27 Calorie Row
Rest 4:00
“Hang Tough” Part #2
AMRAP 4:
21 Hang Power Cleans (115/80)
21 Wallballs (20/14)
21 Calorie Row
Rest 4:00
“Hang Tough” Part #3
AMRAP 4:
15 Hang Power Cleans (115/80)
15 Wallballs (20/14)
15 Calorie Row
• Each portion is scored separately as rounds + repetitions. During the rest intervals, make note of your score, and enter each individually.
• To match the stimulus of the workout, we are looking for a weight that we can hang power clean for 21+ repetitions when fresh.

Snatching and Squats <3

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On the Minute x 9: (9min)
Power Snatch + Overhead Squat + Squat Snatch
On the 0:00 – 50% of 1RM Squat Snatch
On the 1:00 – 55% of 1RM Squat Snatch
On the 2:00 – 60% of 1RM Squat Snatch
On the 3:00 – 50% of 1RM Squat Snatch
On the 4:00 – 55% of 1RM Squat Snatch
On the 5:00 – 60% of 1RM Squat Snatch
On the 6:00 – 50% of 1RM Squat Snatch
On the 7:00 – 55% of 1RM Squat Snatch
On the 8:00 – 60% of 1RM Squat Snatch

STAMINA SQUAT (10min)
Back Squat – Establish a Heavy Set of 15 Reps
50% for guidance
• Warm up well then hit a set of 15 ONCE!
• We will test this 15-rep a total of three times over the nine weeks. Start, middle, and end. Wise to start conservative today – let’s choose to accomplish a 15-rep that challenges us, we do not want to reach absolute failure today. Through several injects throughout the week of stamina training, this will be one of several numbers to climb throughout the cycle.

RECOVERY(after class):
EMOM x 10
“X” ABMAT Sit-Ups
“X” Banded Good Mornings
• Athlete’s choice on numbers, with the knowledge that we are going to build upon this base. Recommended to start conservatively.

Big Set

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Skill: EMOM x 10 min
1) 4 KB Swings + 4 KB Snatches
2) 4 Pull Ups + 4 Knees to Chest

WOD: “Big Set”
2 Rounds:
21 KB Swings (You choose the weight)
21 Pull ups
15 KB Snatch (You choose the weight)
15 Toes to Bar
L2: Jumping Pull Ups/Knee to Chest
L1: Ring Rows/Floor Knee to Chest

You’re My Boy Blue!

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Skill: EMOM x 12 min
1) 2 Power Cleans + 1 Push Jerk (Building in Weight to 65% of Your 1RM Clean and Jerk )
2) 45 sec Rope Footwork Practice

WOD: “You’re My Boy Blue!”
14 Min AMRAP
7 Power Cleans 65% of Your 1RM Clean and Jerk
3 Push Jerks 65% of Your 1RM Clean and Jerk
1 Rope Climb
L2: 135/95 or 60%
L1: 95/65 or 50%, 3 x Rope Pulls