[COMPETE/TRAIN] Single Dumbbell Hang Snatches (50/35)
STIMULUS: “Ready to Mingle” is a Grindy Threshold workout.
STRATEGY: Each 800m Run should be completed in 5:00 or less. 50 Single DB Box Step-Ups should be completed in 2:30 or less and 30 Single DB Hang Snatches should be completed in 1:30 or less.
SCALING: Athletes should choose a distance for the run that they can complete in the given time. Athletes should be able to complete 50 single DB Box step-sups with no more than 2 quick breaks. Athletes should choose a weight for the DB Snatches that they can hold on to for big sets, even when tired.
SCORING: Athletes’ score will be the time it took them to complete the workout.
If time capped, add 1 second to your time for every missed rep.
[PARTNER VERSION] See Below
STIMULUS: “NO SHOES, NO SHIRT, NO PROBLEM” is a Sprint/Interval workout.
STRATEGY: Athletes should maintain a pace faster than 2:20 on the Bike. Athletes should maintain a pace faster than 2:20 on the Row. Athletes should be able to maintain sets of 5 Toes to Bar.
SCALING: If athletes cannot hold a pace faster than 2:20 on the Bike and Rower they should reduce the distance. If athletes cannot maintain sets of 5 on Toes to Bar they should reduce reps.
SCORING: Athletes’ score is the Time it takes to complete the workout. If an athlete is time capped, add 1 second to their time for every missed rep.
MODIFICATIONS
4,000 METER BIKE
-Reduce Distance
-2,000m Row
-1,600m Run
-1,200m Air Run
-1,600m Ski
2,000 METER ROW
-Reduce Distance
-4,000m Assault, Echo, or Erg Bike
-1,600m Run
-1,200m Air Run
-1,600m Ski
TOES TO BAR
-Reduce Reps
-Knees To Chest
-2x AbMat Sit-Ups
AFTER CLASS
5×1 Deadlift
After every set. . .
0:30 Side Plank (each side)
0:30 Banded Clamshells (each side)
PARTNER OPTION:
AMRAP30:
Team of 2
You go, I go. . .
300 Meter Row
12 Toes to Bar
AT HOME:
For Time [38 Minute Cap]:
1 Mile Run
2,000 Meter Row/ 4,000 Meter Bike/ 500 Single Unders
10min to build to a “moderate load.” (aka NOT FAILURE)
Form should be as close to perfect as possible.
Get comfortable with this complex, you will see it weekly. 🙂
Score = Heaviest Load
PART 2:
“Dream On” [SWEAT]
AMRAP 20:
1 Power Clean
1 Burpee Pull-Up
100 Meter Run
2 Power Cleans
2 Burpee Pull-Ups
100 Meter Run
3 Power Cleans
3 Burpee Pull-Ups
100 Meter Run
…
Add 1 Rep Each Round
[SWEAT] Barbell: (135/95)
[TRAIN] Barbell: (185/135)
[COMP] Barbell: (185/135) // Ring Muscle Ups
[PARTNER] See Below
Score = Total Rounds + Reps, count each 100m as 1 re
STIMULUS: “Dream On” is a Threshold workout.
STRATEGY: Athletes should finish each 100m run in 0:30 or less. Athletes should be able to complete quick singles on power cleans today. Athletes should be able to complete 1 rep of Ring Muscle-Ups or Burpee Pull-Ups every 0:07.
SCALING: Athletes should choose a distance for the run that they can complete in the given time. Athletes should choose a weight for the power clean that they could complete a set of 5 unbroken reps with when fresh. Athletes should choose a variation of muscle ups or burpee pull-ups that allows athletes to complete at least 9 reps per minute at the very slowest
SCORING: Athletes score today will be their total rounds + reps.
MODIFICATIONS
100m RUN
-Reduce Distance
-250/200m Bike
-125/100m Row
-100/80m Ski
-8/6 Cal Fan Bike
POWER CLEAN
-Reduce Load
-Hang Power Clean
-Russian KB Swing
-Box Jumps
RING MUSCLE-UPS
-Low Ring Transitions
-Just Pull-Ups
-Just Dips
-DB Devils Press
AFTER CLASS
5 Sets:
1 Power Clean
3 Push Jerks
WORKOUT VARIATIONS
LIMITED SPACE/EQUIPMENT:
[Teams of 2]
AMRAP 20:
1 Power Clean
1 Ring Muscle-up
2 Power Cleans
2 Ring Muscle-ups
3 Power Cleans
3 Ring Muscle-ups
…
Add 1 Rep Each Round
*Partners will run 100m while their partner completes the round of power cleans and muscle ups/burpee pull-ups, each athlete will complete each round, athlete 1 completes 1 & 1 while P2 is running then P2 complete 1& 1 while P1 is running, and so on.
STRATEGY: Athletes should aim to complete each 1600m row in 8:00 or less. 100 Push-Ups should be completed in sets of at least 5 and in 7:00 or less. 100 Empty barbell thrusters should be completed in 5:00 or less. The 1 mile Run in 10:00 or less.
SCALING: Athletes should choose distances and numbers of reps that they can complete in the given time.
SCORING: Athletes’ score will be the time it takes them to complete the workout. Todays workout has a 38:00 Cap.
[COMP] BIke Erg (30-42-18-12) // Deadlifts 245/175
STIMULUS: “U-Turn” is a threshold workout.
STRATEGY: Athletes should aim to complete each set of deadlifts in 2 sets or less and in under 0:45 each round. Athletes should aim to complete each set of Toes to bar in 2 sets or less and in under 0:45 each round. Athletes should be able to complete 6 Calories in under 0:20, even as more are added.
SCALING: Athletes should be able to complete 12 Calories on the bike in 0:45.
Athletes should choose a load for the deadlifts that they can complete sets of 7+ reps with. Athletes should choose a variation of toes to bar that they can complete sets of at least 6 with.
SCORING: Athletes scored for part 1 will be their heaviest load. Athletes’ score for part 2 will be the time it takes them to complete the workout. This workout has as 25:00 Cap.
STIMULUS: “Farmer’s Market” is a Threshold workout
STRATEGY: Each 800m should be completed in 4:00 or less. 40 Burpees to a target should be completed in 3:00 or less. Each Farmers Carry should be completed in 1:00 or less. 20 Burpee Pull-Ups should be completed in 2:00 or less. 10 Dumbbell Burpees should be completed in 1:00 or less. 30 Strict Pull-ups should be completed in 3:00 or less.
SCORING: Athletes’ score today will be the time it takes them to complete the workout. Athletes should aim to finish in 30:00 or less.
MODIFICATIONS
800m RUN
-Reduce Distance
-1000/800m Row
-800/600m Ski
-2000/1600m Bike
-60/48 Cal Fan Bike
FARMERS CARRY
-Reduce Load
-Reduce Distance
-Odd Object Carry
BURPEES TO A TARGET/BURPEE PULL-UPS/BURPEE DEADLIFTS
STIMULUS: ‘Chipper Gone Bad” is a Grindy Threshold workout.
STRATEGY: Athletes should complete 100 Wall Balls in 6:00 or less. Athletes should complete 80 Dumbbell Snatches in 5:00 or less. Athletes should complete 60 Box Jumps in 4:00 or less. 40 Double Dumbell Push Presses should be completed in 2:00 or less. This leaves athletes roughly 1:00 at the very least to accumulate calories on the rower.
SCALING: Athletes should choose reps/loads/variations for each movement so they can be completed in the given time. We need to preserve athletes’ time on the rower at the end.
SCORING: In part 1 athletes’ score will be their heaviest load. Athletes score for part 2 will be their total calories.
STIMULUS: “Hanging on a Moment” is a Threshold workout.
STRATEGY: Athletes should aim to complete 60 Double Unders in 1:00 or less. Each set of 9 Hang Power Cleans should be completed in 2 sets and under 1:00. Athletes should aim to complete a rope climb every 0:30.
SCALING: Athletes should choose a number of Double Unders that they can complete in the given time. Athletes should choose a load for Hang Power Cleans that they can complete in 2 sets or less. Athletes should choose a number of reps and variation for rope climbs that they are confident they can complete with a fatigued grip and shoulders.
SCORING: Athletes score will be the total time it takes them to complete the workout including rest. This is a repeat workout, some athletes may have logged this last time as total time not including rest. Athletes should aim to finish in 17:00-25:00.
Stephaine has been with CrossFit Bangor since 2019 and we have loved having her at the gym since she walked through the doors. She is incredibly hard working, takes coaching extremely well and always has a good attitude about the workout!
When did you start at CrossFit Bangor- I started back in 2019
Proudest CrossFit accomplishment:Finishing any Hero workout is an accomplishment. Those have a deeper meaning, are always a grind, and get you to push past your limits.
Favorite lift, metcon, or both:Power cleans and deadlifts
A movement or workout you’re hoping to improve this year: Push ups
Biggest surprise since starting at CrossFit Bangor:I know everyone says this, but it is truly the community. Since day 1 at CrossFit everyone has been so supportive and encouraging. Even when you drop into an affiliate where you know no one, you’re made to feel welcome and like you belong.
Advice for new members or friends who have yet to try CrossFit:Take any preconceived notions you have and toss them out the window. The only way to experience CrossFit is to try it, firsthand, with an open mind. Don’t let anyone dissuade you about what CrossFit is, see for yourself, and form your own opinion. Ask questions! The coaches have an abundance of knowledge and can scale any movement to help meet your needs.
Favorite Maine place to recommend to other members or visitors: Oh gosh, I feel like I’ve only scratched the surface of what Maine has to offer since I moved here in 2019. So far, my favorite places have been Katahdin, Gulf Hagas, Borestone Mountain and most recently the Cutler Bold Coast Trail.
Non CrossFit interest(s):Hiking, biking, SUP, and tennis. Above all, my favorite thing to do is to spend time with my wife and our 2 dogs, they’re just the best.
