21.01.25 – 21.01.29

Monday 21.01.25

CF Games Open 17.5
10 rounds for time of:
9 Thrusters, 95/65 lbs
35 Double Unders

*Time cap: 40 mins
**Expecting 8-25min
***Spend 10min practice before starting workout

Tuesday 21.01.26

CrossFit

Squat Clean
On the minute x 10 rounds
1 Squat Clean, pick load

*This will give you a good idea of what to attempt during the Open workout, also intention is warm up the heavy clean prior to the workout when you likely won’t have much time to hit a heavy single.

CrossFit Games Open 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell Squat, 50/35 lbs
Bar Facing Burpee

*If you don’t finish under the time cap technically your score in the Open would be "0" for 18.2.
**Today if you are time-capped you can go up to the 15min mark to hit a max clean for experience purposes.

CrossFit Games Open 18.2A
Clean: 1 rep max

Weightlifting

Snatch
75-80% x 1 x 3

Clean & jerk
75-80% x 1 x 3

Front squat
90% x 1

Wednesday 21.01.27

Jump Rope Skills
10 mins of Double or Triple Under practice

Gymnastic Skills
4 mins of Handstand walk practice

Raise the Roof
21-15-9
Handstand Push-ups
Push Press, 95/65 lbs

*Goal is to finish in 9-16 mins

Thursday 21.01.28

CrossFit

Gymnastic Skills
Option 1
On the minute x 10 rounds
5 Ring Muscle-ups

Option 2
On the minute x 10 rounds
5 Ring Dips

*Try to do unassisted as long as possible, then try: Negatives (3sec down); Feet supported in front

Option 3
On the minute x 10 rounds
5 Muscle-up Transitions

*These are great for everyone to practice. But if you can’t do 3x strict ring dips, you should focus/prioritize option 2 today.

CrossFit Games Open 13.2
Complete as many rounds as possible in 10 mins of:
5 Shoulder-to-Overheads, 115/75 lbs
10 Deadlifts, 115/75 lbs
15 Box Jumps, 24/20 in

*Today’s weight on the bar should be extremely manageable, this weight should be just about your first warm up weight in general, if not, something you can warm up to in about 2min.

Weightlifting

Snatch – max
Clean & jerk – max
Back or front squat – max

Friday 21.01.29

Snatch
On the 90 seconds x 10 rounds
3 Squat Snatches, pick load

Tabata 1
Tabata Row for Calories

–Rest one minute then complete "Tabata 2"–

Tabata 2
Tabata Pull-ups

*Any kind of pull-up allowed
**The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
***Tabata score is the total reps performed in all of the intervals.

20.01.18 – 20.01.22

Monday 21.01.18

Gymnastics Skills
Ring Muscle-up practice: 10 minutes for quality

*We’ve got a lot of people getting bar muscle ups recently, let spend some time on the rings before the workout.
**This is practice! Try a new drill or work on the strength required to get a muscle up.

Before you start attempting ring MU, I would have the following:
3x strict ring dips
3x strict pull-ups

Wicked Game
3 rounds for time of:
Run, 400 m
10 Bar Muscle-ups
10 Overhead Squats, 60% 1RM

Other Equipment Conversions:
Replace each 400 m of running with 1200 m on the Rogue Echo Bike, Assault Bike, or Schwinn Airdyne, 500 m on the Concept 2 Rower, the Concept 2 Ski Erg, 1000 m on the Concept 2 Bike Erg or 90 secs of single unders or jumping jacks. If using an Air Runner reduce the distance by 25%.

Super Fitness Robot time:
12:00 or less.

More Likely time:
17:00 or less.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Tuesday 21.01.19

CrossFit

CrossFit Games Open 18.1
Complete as many rounds as possible in 20 mins of:
8 Toes-to-bars
10 Dumbbell Hang Clean & Jerks, 50/35 lbs
14/12 Row Calories

Weightlifting

Mid-hang power snatch + mid-hang snatch
55%x3, 60%x3, 65%x3

Snatch
79% x 1 x 3

Snatch pull on 2" riser
90% (of snatch) x 3 x 3

Back squat
84% x 2 x 3; follow each set immediately with 2 box jumps

Wednesday 21.01.20

Back Squat
5-5-5-5-5

*Use the heaviest weight you can for each set.
**Rest as needed between sets.

Super Fitness Robot load:
70% or higher of 1RM.

More Likely load:
50% or higher of 1RM.
(consider scaling if this seems unrealistic)

For the Cardio Freeeeeaks
Complete as many rounds as possible in 20 mins of:
5 Back Squats, 95/65 lbs
10 Push-ups
15 Pull-ups

*This is an alternative to the Strength workout.
**Back squats come from the ground, make sure you feel safe getting the weight from the front rack to the back rack

Thursday 21.01.21

CrossFit

CrossFit Games Open 17.1
For time:
10 Alternating Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
20 Alternating Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
30 Alternating Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
40 Alternating Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
50 Alternating Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in

*Time cap: 20 mins
**If you are time capped and want to be ranked properly, add the number of reps you failed to complete to your time as 1 sec per 1 rep not completed. Include your total reps and tiebreak time in notes.

Weightlifting

Mid-hang power clean + mid-hang clean
55%x3, 60%x3, 65%x3

Clean & jerk
79% x 1 x 3

Clean pull off 2" riser
90% (of clean) x 3 x 3

Front squat
84% x 2 x 4; follow each set immediately with 2 box jumps

Friday 21.01.22

CrossFit Games Open 16.2
Beginning on a 4 min clock, complete as many reps as possible of:
25 Toes-to-bars
50 Double Unders
15 Squat Cleans, 135/85 lbs

If completed before 4 mins, add 4 mins to the clock and proceed to:
25 Toes-to-bars
50 Double Unders
13 Squat Cleans, 185/115 lbs

If completed before 8 mins, add 4 mins to the clock and proceed to:
25 Toes-to-bars
50 Double Unders
11 Squat Cleans, 225/145 lbs

If completed before 12 mins, add 4 mins to the clock and proceed to:
25 Toes-to-bars
50 Double Unders
9 Squat Cleans, 275/175 lbs

If completed before 16 mins, add 4 mins to the clock and proceed to:
25 Toes-to-bars
50 Double Unders
7 Squat Cleans, 315/205 lbs

*Stop at 20 mins.
**Record how far you get before busting the time-cap/limit.
***Continue to work for all twenty min and see how far you can get in 20min as well.

21.01.11 – 21.01.15

Monday 21.01.11

Front Squat
On the minute x 15 rounds:
1 Front Squat, pick load

*Treat the first five rounds as warm-up and increase weight each minute.
**If you set a PR, GREAT, but that’s not necessarily the goal for this section of today’s workout.

Strong Mind, Strong Core
Part 1
AMRAP 5 minutes
15 Unbroken Double Unders
Front Squat, 65% 1RM

*Front squats ideally come from the ground.

–Rest 2 mins–

Part 2
AMRAP 5 minutes
10 GHD Sit-ups
20 Alternating Lunges

**Coach may have have athletes start on part 2, depending on class size and equipment.

Tuesday 21.01.12

Weightlifting Complex
On the minute x 10 rounds:
1 Power Clean + Power Snatch, pick load

*Each minute build in weight to establish a heavy complex.
**Each minute you will complete 1 pwr clean, drop the bar, then 1 pwr snatch. Use the same weight for each lift within the minute designated.

Train off the tracks
3 rounds for time of:
9 Power Snatches, 60% 1RM
9/6 Bike Calories

Rest 5 mins before part 2…

3 rounds for time of:
9 Power Cleans, 50% 1RM
9/6 Bike Calories

*Use the same weight for parts 1 and 2

Calorie Conversions:
Concept 2 Rower 1x.
Concept 2 Ski Erg 1x.

Super Fitness Robot time:
3:15 or less for bike/power snatch.
3:00 or less for bike/power clean.

More Likely time:
5:00 or less for bike/power snatch.
4:30 or less for bike/power clean.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Wednesday 21.01.13

Gymnastic Skills
Muscle Up Skill Practices 1×1
Rest as needed between sets.

*Go through various drills to learn either ring or bar muscle ups.
**Also use this time to establish what drill or strength exercises you’re going to do during the workout, if you’re not doing MU yet.

omplete as many rounds as possible in 20 mins of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 2/1.5 pood

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

We’re asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

Super Fitness Robot rounds:
Men: 15 rounds or more.
Women: 13 rounds or more.

More Likely rounds:
Men: 11 rounds or more.
Women: 10 rounds or more.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Thursday 21.01.14

Strength and Skills
On the minute x 10 rounds:
1 Squat Clean Thurster + 1 Back Squat Thruster, pick load

*Goal is to get comfortable putting weight from overhead, safely onto your back rack or back squat position.
**This will help you figure out an appropriate weight for the workout since you’ll be taking the bar from the ground to start your back squats.

The Departed
AMRAP 20 minutes:
Run, 200 m
6 Back Squats, 135/95 lbs
Run, 200 m
9 Back Squats, 135/95 lbs
Run, 200 m
12 Back Squats, 135/95 lbs
Run, 200 m
15 Back Squats, 135/95 lbs
Run, 200 m
18 Back Squats, 135/95 lbs
Run, 200 m
21 Back Squats, 135/95 lbs
Run, 200 m
24 Back Squats, 135/95 lbs
Run, 200 m
27 Back Squats, 135/95 lbs
Run, 200 m
30 Back Squats, 135/95 lbs

*Start with 200m run and 6 back squats.
**Each round after that run 200, and do +3 back squat reps than the previous round.

Friday 21.01.15

Entrance Exams
Test 1
Row 100m for time

Test 2
50 Burpees for time

Test 3
AMRAP 3 minutes:
Double Unders

Test 4
Kipping Pull-ups, max effort (singe set)

Test 5
Strict Pull-ups, max effort (singe set)

Test 6
Kipping Ring Dips, max effort (singe set)

Test 7
Strict Ring Dips, max effort (singe set)

Test 8
Kipping Handstand Push-ups, max effort (singe set)

Test 9
Muscle-ups, max effort (singe set)

21.01.04 – 21.01.08

Monday 21.01.04

Skill development: Rope Climbs
10 min – practice rope climb technique

Sweet Spot
4 rounds for max reps of:
Rope Climbs, 15 ft, 2 mins
Dumbbell Squat Cleans, 50/35 lbs, 1 min

–Rest 2 mins between each round–

*Can sub in strict pull-ups in place of rope climb if you don’t want to share.

Super Fitness Robot reps:
Total Rope Climbs- 28 or more.
Total Dumbbell Squat Cleans- 40 or more.

More Likely reps:
Total rope climbs- 16 or more.
Total dumbbell squat cleans- 24 or more.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Tuesday 21.01.05

2017 CrossFit Games Qualifier Workout 3 – Teens 16-17 / Masters 35-54
21-15-9 reps, for time of:
Shoulder-to-Overhead, 135/95 lbs
Chest-to-bar Pull-up

10min time cap

Super Fitness Robot time:
4:15 or less.

More Likely time:
7:00 or less.
(consider scaling if this seems unrealistic)

After this, rest 2min then complete workout 2

Slow Twitch
For time:
Run, 1 mi
Row, 1 km
Run, 1 mi

Estimated time 17 – 25min

If you’re not going to run you can sub in either:

  • 1mi Ski-erg
  • 3mi Assault Bike

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Wednesday 21.01.06

Weightlifting Wednesday
On the minute x 30 rounds:
1 Hang Power Snatch, pick load

Super Fitness Robot load:
75% or higher of 1RM hang power snatch.

More Likely load:
50% or higher of 1RM hang power snatch.
(consider scaling if this seems unrealistic)

For the Cardio Freeeeeaks
AMRAP 30 mins:
Lunges and Farmer Carries
Complete as many rounds as possible in 30 mins of:
8 Hang Power Snatches
8 Alternating Dumbbell Bicep Curls
8 Alternating Front Rack Stationary Lunges
Farmer Carry, 200 m

*You pick the weight of the DB
**Use the same pair of DBs for the curls, lunges, and farmers carry

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Thursday 21.01.07

Skill session option 1
On the minute x 10 rounds:
3 Muscle-ups

*If you want to modify the reps to be 2-5, feel free. For quality!

Skill / Strength Option 2
On the minute x 10 rounds:
5 Pull-ups

*Choose the highest skill required that you’re working on

  • Strict
  • Kipping
  • Butterfly
  • Chest to bar Kipping
  • CTB butterly

*Choose a different rep scheme if appropriate

Pump the Brakes
For time:
30 Toes-to-bars
60/45 Bike Calories
20 Toes-to-bars
40/30 Bike Calories
10 Toes-to-bars
20/15 Bike Calories

Calorie Conversions:
Concept 2 Rower 1x.
Concept 2 Ski Erg 1x.

Super Fitness Robot time:
16:00 or less.

More Likely time:
23:00 or less.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Friday 21.01.08

Deadlift
On the minute x 10 rounds:
1 Deadlift, pick load

*"Building to a heavy single" doesn’t mean the same thing as "find a 1 rep max."
**If you set a new PR great, if not no worries, this should help you figure out what weight to use for the workout.

Picking on the Pecs
5 rounds for time of:
70 Double Unders
5 Deadlifts, pick load
30 Push-ups

Deadlifts should be 60-70% 1RM

Super Fitness Robot time:
10:30 or less.

More Likely time:
15:00 or less.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

20.12.28 – 21.01.01

Monday 20.12.28

Back Squat
1-1-1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Super Fitness Robot load:
90% or higher of 1RM.

More Likely load:
70% or higher of 1RM.
(consider scaling if this seems unrealistic)

A Swing and a Miss
AMRAP 10 mins:
50 Double Unders
40 Hand Release Push-ups
30 Toes-to-bars

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Tuesday 20.12.29

Barbell Complex
On the minute x 10 rounds:
Squat Clean + 2 Front Squats + Jerk, pick load

Oversimplified
7 rounds for time of:
21 Sit-ups
Handstand Walk, 7 m
3 Clean & Jerks, 155/115

Super Fitness Robot time:
11:30 or less.

More Likely time:
17:00.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Wednesday 20.12.30

Deception
For time:
Run, 1 mi
— then —
3 rounds of:
35 Wall Balls, 20/14 lbs
7 Muscle-ups
— then —
50 Burpees

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Thursday 20.12.31

Gymnastic Skills
Handstand Walk Practice
10 mins for quality

Quick and Dirty
10 rounds for time of:
30 Unbroken Double Unders
5 Hang Power Cleans, 135/95 lbs
5 Toes-to-bar

Super Fitness Robot time:
8:30 or less.

More Likely time:
12:00.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Friday 21.01.01

Fran Prep
On the minute x 10 rounds:
2 Thrusters, pick load

Fran
21-15-9 reps, for time of:
Thruster, 95/65 lbs
Pull-up

Compare to 02.04.2019.

Super Fitness Robot time:
3:30 or less.

More Likely time:
7:00 or less.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

20.12.21 – 20.12.25

Monday 20.12.21

Get it while its hot
27-21-15-9 reps, for time of:
Row Calorie
Russian Kettlebell Swing, 70/53 lbs
GHD Sit-up
Burpee Box Jump Over, 24/20 in

*If you want to do out of order so more people in class can use the GHD, thats ok.
*Don’t want to share a GHD with anyone? Equal number of Toes to Bar will also count as "RX."

Calorie Conversions:
Rogue Echo Bike 1x.
Assault Bike 1x.
Concept 2 Rower 1x.
Concept 2 Ski Erg 1x.

Super Fitness Robot time:
20:00 or less.

More Likely time:
31:00 or less.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Tuesday 20.12.22

Overhead Squat
2-2-2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

Super Fitness Robot load:
85% or higher of 1RM.

More Likely load:
60% or higher of 1RM.
(consider scaling if this seems unrealistic)

Or, for the "cardio or die" crowd…

AMRAP 25 mins
10 Overhead Squats, 95/65 lbs
10 Back Squats, 95/65 lbs
10 Push Press, 95/65 lbs
Run, 400 m

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Wednesday 20.12.23

Persistence
Every 3 mins for 30 mins do:
7 Unbroken Wall Balls, 20/14 lbs
7 Unbroken Pushups
12/8 Assault Bike Calories

Shooting for 45-60 seconds or less each round.

Thursday 20.12.24

Run, Tuck, Jump
AMRAP 30 mins
Run, 400 m
30 Toes-to-bars
90 Double Unders

*Make sure you foam roll and stretch calves appropriately.
*If you want to mix it up, you can integrate muscle ups (any variation) instead of Toes to bar whenever you want. Still counts as RX. 1x Muscle-up =’s 2x Toes to Bar

Friday 20.12.25

Deadlift
5-5-5-5-5

*Use the heviest weight you can for each set.
*Rest as needed between sets

Push and Pull
AMRAP 20 mins
1 Dumbbell Thruster, 50/35 lbs
1 Strict Pull-up
2 Dumbbell Thrusters, 50/35 lbs
2 Strict Pull-ups
3 Dumbbell Thrusters, 50/35 lbs
3 Strict Pull-ups

Continue adding 1 rep each round to each movement until time expires.

20.12.14 – 20.12.18

Monday 20.12.14

Clean & Jerk
1-1-1-1-1-1-1
*Rest as needed between sets.

*Use the heaviest weight you can for each set.

Super Fitness Robot load:
90% or more of your 1RM.

More Likely load:
75% or more of your 1RM.
(consider scaling if this seems unrealistic)

For the Cardio Freeeeeeaks
AMRAP 25 mins:
8 Clean & Jerks, 95/65 lbs
8 Lateral Burpee Over Bars
8 AbMat Sit-ups

*If you don’t want to do as much strength, this is an alternative Metcon.

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Tuesday 20.12.15

Smooth Operator
AMRAP 8 mins:
5 Ring Muscle-ups
10 Squat Cleans, 135/95 lbs
20 Box Jumps, 24/20 in

*Rest/clean 4min in-between the two workouts.

Pity Party
AMRAP 8 mins
Row, 250 m
25 Unbroken Double Unders

*If you take more than 60seconds to complete the row, rest and then repeat the row in under 60sec before moving on.
*If you don’t complete 25 unbroken double unders, rest and repeat the double unders before moving on.

*Depending on class size, coach may have you do "Workout 2" first, then "Workout 1" second.

Wednesday 20.12.16

Weightlifting
On the minute x 10 rounds
1 Squat Snatch, pick load

Clockwise
3 rounds for time of:
18/12 Bike Calories
15 Chest-to-bar Pull-ups
12 Overhead Squats, 50% 1RM

Overhead squats from the ground.

Calorie Conversions:
Rogue Echo Bike 1x.
Assault Bike 1x.
Concept 2 Rower 1x.
Concept 2 Ski Erg 1x.

Super Fitness Robot time:
10:30 or less.

More Likely time:
16:30 or less.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Thursday 20.12.17

Deadlift
On the minute x 10 rounds
2 Deadlifts, pick load

Lung Capacity
5 rounds for time of:
Run, 200 m
10 Lateral Burpee Over Bars
7 Deadlifts, 275/185 lbs

Super fitness robot
11:30 or less

More likely time
~18min

Friday 20.12.18

Agree to disagree
For time:
Run, 1 mile
— then —
4 rounds of:
25 Push-ups
15 Hang Power Cleans, 95/65 lbs
15 Toes-to-bars

Other Equipment Conversions:
Replace each 1600 m of running with 4800 m on the Assault Bike, Rogue Echo Bike or Schwinn Airdyne, 2000 m on the Concept 2 Rower, the Concept 2 Ski Erg or 4000 m on the Concept 2 Bike Erg.

Super Fitness Robot time:
17:00 or less.

More Likely time:
25:00 or less.
(consider scaling if this seems unrealistic)

20.12.07 – 20.12.11

Monday 20.12.07

Skills
Handstand Walking Practice
4 mins for quality

Practice Make Perfect
Part 1: The Rehearsal
3 rounds for time of:
5 Bar Muscle-ups
10 Strict Handstand Push-ups
15/10 Assault Bike Calories

–Rest 5 mins–

Part 2: The Recital
2 rounds for time of:
5 Bar Muscle-ups
10 Strict Handstand Push-ups
15/10 Assault Bike Calories

*Overall time cap for Part 1 + Part 2 is 30 min.
*Part 1&2 have separate times to record

*Calorie Conversions:
Concept 2 Rower 1x.
Concept 2 Ski Erg 1x.

Super Fitness Robot time:
7:30 or less for 3 rounds.
5:00 or less for 2 rounds.

More Likely time:
12:00 or less for 3 rounds.
8:00 or less for 2 rounds.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Tuesday 20.12.08

Skills and Muscle Primer
For quality:
40 Left Leg Pistols
40 Right Leg Pistols

*Focus on control not speed

Front Squat
2-3-5-10-2-3-5-10 reps

*Use the same weight for each set.
*Rest as needed between sets.
*Stick with the loading you will use for the sets of 10 reps for all sets.

Super Fitness Robot load:
80% or higher of 1RM.

More Likely load:
60% or higher of 1RM.
(consider scaling if this seems unrealistic)

Alternative Metcon
25min AMRAP:
16 Front Squats (135/95) 16 Rower Calories 16 Alternating bicep curls
*Warmup with class then when strength starts, you start your AMRAP 🙂

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Wednesday 20.12.09

Monster Mash
For time:
Run, 1 mi
50 Bar Facing Burpees
30 Clean & Jerks, 185/135 lbs
10 Rope Climbs, 15 ft
Run, 1 mi
25 Bar Facing Burpees
15 Clean & Jerks, 185/135 lbs
5 Rope Climbs, 15 ft

*Tight timeline today so strict schedule

  • 7 min warm-up and brief
  • 10 min to get to your Clean and Jerk weight
  • 35 mins to throw down
  • 8 min to clean up and let next class get in

**Shoot for at least 10-30 lbs more than what you use for the workout "Grace"

Thursday 20.12.10

Barbell Cycling
On the 2 mins for 7 rounds
5 Power Snatches, pick load

*Touch and Go ONLY.
*You can go heavier if you keep quality form and your grip on the bar.
*No pausing when the bar is on the ground.
*Practice cycling mechanics and re-gripping on the move.

On the Move
AMRAP 15 mins
2 Hang Power Snatches, 155/115 lbs
10 Push-ups
15 Air Squats

Friday 20.12.11

Ring Your Bell (100 times)
For time:
200 Double Unders
100 Sit-ups
100 Dumbbell Power Snatches, 50/35 lbs

Barbell Option:
75 Power Snatches, 75/55 lbs

Super Fitness Robot time:
15:00 or less.

More Likely time:
25:00 or less.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

20.11.30 – 20.12.04

Monday 20.11.30

Monster Mash (Part 1)
Linchpin Test #1
For time:
Run, 400 m
Fran, 75/55 lbs
Run, 400 m
Fran, 75/55 lbs
Run, 400 m

Full 21-15-9 Thruster & Pullup for each "Fran"

Monster Mash (Part 2)

21-15-9 reps, for time of:
Ring Dip
Toes-to-bar

*Overall time cap for both part one and two is 30 minutes.

Tuesday 20.12.01

Deadlift
20 mins to complete 2-3-5-10-2-3-5-10 reps

*Use the same weight for each set.
*Rest as needed between sets.

Super Fitness Robot load:
75% or higher of 1RM.

More Likely load:
50% or higher of 1RM.
(consider scaling if this seems unrealistic)

Cruise Control
AMRAP 15 mins:
9/6 Assault Bike Calories
7 Hand Release Push-ups
5 Deadlifts, 245/165 lbs

*Calorie Conversions:
Concept 2 Rower 1x.
Concept 2 Ski Erg 1x.

Super Fitness Robot rounds:
10 rounds or more.

More Likely rounds:
7 rounds or more.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Wednesday 20.12.02

Weightlifting Complex
On the minute x 10 rounds:
1 Squat Snatch + 2 Overhead Squats

Build to 80% of your 1RM snatch.

*If it’s feeling good go heavy, but the focus is working technique for snatch under reasonable loading, while prepping for the workout.
*The first squat snatch DOES NOT count towards one of the overhead squats called for in this complex. Three full squats per "rep."

Reverse interval Nancy
5 intervals, each interval for time, of:
15 Overhead Squats, 95/65 lbs
Run, 400 m

—Rest 3 mins between each interval—

*Time cap is 30min

*Other Equipment Conversions:
Replace each 400 m of running with 1200 m on the Assault Bike, 500 m on the Concept 2 Rower, the Concept 2 Ski Erg, or 90 secs of single unders or jumping jacks.

Super Fitness Robot time:
2:15 or less per interval.

More Likely time:
3:15 or less per interval.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Thursday 20.12.03

Headwind
5 rounds for time of:
60 Single Unders
15 Kettlebell Swings, 53/35 lbs
15 Box Jumps, 24/20 in
10 Strict Handstand Push-ups

Tailwind
For time:
100 Air Squats
25 Strict Pull-ups
75 Air Squats
20 Strict Pull-ups
50 Air Squats
15 Strict Pull-ups

*No rest between ‘Headwind’ and ‘Tailwind’
*35 minute time cap

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Friday 20.12.04

Clean & Jerk
On the min x 15 rounds:
1 Clean & Jerk, pick load

*If you plan to use the split jerk on your heaviest attempt, you should use it the entire time.
*If you’re going to push jerk your heaviest attempt, do that movement the entire time.

Prize Fight
10-8-6-4-2 reps, for time of:
Bar Facing Burpee
Toes-to-bar
Clean & Jerk, 155/105 lbs

Super Fitness Robot time:
6:15 or less.

More Likely time:
10:00 or less.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

20.11.23 – 20.11.27

Monday 20.11.23

Isabel
For time:
30 Snatches, 135/95 lbs
*Power Snatches

Super Fitness Robot time:
3:00 or less

More Likely time:
5:30.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Tuesday 20.11.24

Triple Unders
One set for max reps or 10 min to practice triple unders

If you’ll have less than 50 unbroken double Unders, practice double unders instead.

Let the Good Times Roll
For time:
100 Double Unders
30 Knees-to-elbows
15 Back Squats, 65% 1RM
100 Double Unders
24 Knees-to-elbows
12 Back Squats, 65% 1RM
100 Double Unders
18 Knees-to-elbows
9 Back Squats, 65% 1RM

Back squat must come from the ground. You need to feel comfortable getting from front to back rack with whatever weight you select.

Super Fitness Robot time:
9:30 or less.

More Likely time:
15:00.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Wednesday 20.11.25

Fast and Furious
6 rounds, each round for time, of:
10/7 Assault Bike Calories
15/10 Pull-ups
10 Dumbbell Push Press, 50/35 lbs
10/7 Assault Bike Calories

Rest 3 mins between each round.

Try a different pull-up modification.

If you always do a certain progression, ask the coach to do one you typically avoid.

  • Ring row
  • Jumping pull-up
  • negatives
  • banded assisted
  • chin over the bar holds

Super Fitness Robot time:
2:15 or less per round for men.
2:40 or less per round for women.

More Likely time:
3:30 or less per round for men.
4:00 or less per round for women.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Thursday 20.11.26

Deadlift
15 mins to find a heavy single

*Maybe you set a PR, maybe not. It’s not a ton of time.
*Practice moving heavy weight, what’s the heaviest you build to in 15min?
*This will help you decide the appropriate weight to use during the workout

Spring into Action
For time:
Run, 400 m
— then —
15-12-9-6-3 reps of:
Deadlift, 225/155 lbs
Box Jump, 24/20 in
— then —
Run, 400 m

Other Equipment Conversions:
Replace each 400 m of running with 1200 m on the Assault Bike, Rogue Echo Bike or Schwinn Airdyne, 500 m on the Concept 2 Rower, the Concept 2 Ski Erg, 1000 m on the Concept 2 Bike Erg or 90 secs of single unders or jumping jacks.

Super Fitness Robot time:
9:30 or less.

More Likely time:
15:30.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Friday 20.11.27

Reflections
For time:
100 Alternating Stationary Lunges
80 Bar Facing Burpees
60 Wall Balls, 20/14 lbs
40 Overhead Squats, 95/65 lbs
20 Muscle-ups

Depending on class size your coach may have you go through backwards.

If you don’t have muscle-ups:
20 ring dips or ring dip progressions + 20 pull-ups or pull-up progressions

*25min time cap