21.09.27 – 21.10.01

Monday 21.09.27

Conditioning Benchmark

Linchpin Test 5

For time:
20 Back Squats, 225/155 lbs
Run, 2 mi
20 Back Squats, 225/155 lbs

From the rack!
*RX+, 70%

Other Equipment Conversions:
Replace each 1 mile of running with 4800 m on the Assault Bike, 2000 m on the Concept 2 Rower or Concept 2 Ski Erg.

Scaled

For time:
15 Back Squats, 135/95 lbs
Run, 1.5 mi
15 Back Squats, 135/95 lbs

Tuesday 21.09.28

Weightlifting

A. Hang Power Clean & Push Press

3-3-3-3
*15 minutes to work up to heavy triple

*Hang position today is mid thigh to hip crease
*Use the heaviest weight you can for each set.
*Rest as needed between sets.

B. Halting Clean Pull

5×3 at 80%
*15 minutes

*Pause below the knee- FULL stop, continue rep.
*Not touch and go
*Rest as needed between sets.

C. Jek Balance

5-5-5
*This is intentionally tough. Focus on getting under the bar and stepping out into a balanced receiving position.

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

Cardio/Masters

AMRAP 20 minutes

20 Row Calories
15 Dips
10 Dumbbell Turkish Get-ups, 50/35 lbs

*Complete during part B and C

Wednesday 21.09.29

Two-part Metcon

6-9-12-9-6 reps, for time of:

Lateral Burpee Over Bar
Front Squat, 185/135 lbs
Chest-to-bar Pull-up

*Front Squats, 185/135 lbs or 60-65% 1RM

Rest 5, then…

AMReps 12 minutes

2 Bar Muscle-ups
2 Deadlifts, 185/125 lbs
2 Bar Facing Burpees
4 Bar Muscle-ups
4 Deadlifts, 185/125 lbs
4 Bar Facing Burpees
6 Bar Muscle-ups
6 Deadlifts, 185/125 lbs
6 Bar Facing Burpees

Continue adding 2 reps each round to each movement until time expires.

RX+, push DL to 70%

Scaled/Masters

6-9-12-9-6 reps, for time of:

Burpee
Front Squat, 135/95 lbs
Pull-up

*Front Squats, 135/95 lbs or 60-65% 1RM

Rest 5 minutes, then…

AMReps 12 minutes

2 Ring Dips
2 Deadlifts, 135/95 lbs
4 Ring Dips
4 Deadlifts, 135/95 lbs
6 Ring Dips
6 Deadlifts, 135/95 lbs

Continue adding 2 reps each round to each movement until time expires.

Thursday 21.09.30

Metcon

21-15-9 reps, for time of:

Devil Press, 50/35 lbs
Toes-to-bar

*RX+, 70/50 lbs Devils Press
*Short and fast is the goal. Push the PACE!

Scaled

21-15-9 reps, for time of:

Devil Press, 35/25 lbs
Knees-to-elbow

Masters

21-15-9 reps, for time of:

Devil Press, 25/15 lbs
Hanging Knee Raise

*Hanging Knee Raises, V-ups, or Sit-ups

Friday 21.10.01

Weightlifting

Pausing Snatch

Snatch With 3 Sec Pause Above Knee
8×1 at 75% 1RM
*Rest as needed between sets.

Snatch High Pull (From Blocks)

5×3 at 90% 1RM
*Rest as needed between sets.

Metcon

Tabata Assault Bike

The Tabata interval is 30 secs of work followed by 1 min of rest for 4 intervals.
*Tabata score is the total distance performed in all of the intervals.

*Work intervals are an all out sprint!
*Alternate if there’s a big class.

Cardio/Masters

Jump and Tuck

For time:
50 Single Unders
25 Sit-ups
40 Single Unders
20 Sit-ups
30 Single Unders
15 Sit-ups
20 Single Unders
10 Sit-ups
10 Single Unders
5 Sit-ups

21.09.20 – 21.09.24

Monday 21.09.20

Muscle-up Monday

Rx

For time:
5 Ring Muscle-ups
— then —
3 rounds of:
40 Double Unders
15 Handstand Push-ups
1 Legless Rope Climb
— then —
5 Ring Muscle-ups

*15 Minute Cap

Scaled/Masters

For time:
10 Strict Pull-ups
— then —
3 rounds of:
40/80 Jump Ropes
15 Handstand Push-ups
1 Rope Climb
— then —
10 Strict Pull-ups

*40 DU or 80 singles

Tuesday 21.09.21

Strength

Front Squat

3 Rep Max
*15 minute cap
*Work up to a heavy triple. These reps should mimic the front squat position for receiving the clean!

Clean Pull w/ 2 sec pause at full extension

3×5 at 70% 1RM
*10 minute cap
*Rest as needed between sets.
*These will be tough. DO NOT RUSH

Split Jerk

E2MOM

5 Split Jerks with 3 sec pause in dip, pick load
**Goal is to hit 75% of clean 1RM

Cardio Option

4 Rounds for time

15/12 Assault Bike Calories
30/24 Row Calories
15/12 Assault Bike Calories

Wednesday 21.09.22

Metcon

RX

5 Rounds for time

5 rounds for time of:
25/20 Bike Calories
5 Split Jerks*, 185/135 lbs

*Split Jerks, 185/135 lbs or 70% 1RM

Scaled

5 Rounds for time

5 rounds for time of:
25/20 Bike Calories
5 Push Press, 135/95 lbs

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

Thursday 21.09.23

Gymnastics Skills and Drills

AMReps 10 minutes

Pick your weakness and PRACTICE

Metcon

Rx

3 Rounds for time

22 Dumbbell Snatches, 70/50 lbs
33 Wall Balls, 20/14 lbs, 10/9 ft

Scaled/Masters

3 Rounds for time

22 Dumbbell Power Cleans
33 Wall Balls

Friday 21.09.24

Olympic Weightlifting

Snatch Complex

1 Snatch Grip Deadlift + 1 Snatch High Pull + 1 Power Snatch
1-1-1-1-1
*15 minute cap
*Use the heaviest weight you can for each set.

Behind the Neck Strict Press

5-5-5
*10 minute cap
*Use the heaviest weight you can for each set.

Overhead Squat

10 Rep Max

21.09.13 – 21.09.17

Monday 21.09.13

Gymnastics Skills

EMOM x 5 minutes

3 Reps
*Any style muscle-up or pull-up

Conditioning

Rx

For time:
50/35 Row Calories
50 Kettlebell Swings, 53/35 lbs
40/30 Row Calories
40 Kettlebell Swings, 53/35 lbs
30/20 Row Calories
30 Kettlebell Swings, 53/35 lbs
20/15 Row Calories
20 Kettlebell Swings, 53/35 lbs
10/7 Row Calories
10 Kettlebell Swings, 53/35 lbs

Super Fitness Robot time:
19:30 or less

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

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

Scaled and Masters

For time:
30/20 Row Calories
30 Russian Kettlebell Swings, 35/25 lbs
25/20 Row Calories
25 Russian Kettlebell Swings, 35/25 lbs
20/15 Row Calories
20 Russian Kettlebell Swings, 35/25 lbs
15/10 Row Calories
15 Russian Kettlebell Swings, 35/25 lbs
10/7 Row Calories
10 Russian Kettlebell Swings, 35/25 lbs

Tuesday 21.09.14

Olympic Weightlifting

Clean from blocks (top of knee)

5×3 at 65%

Clean Lift-off (with 3 sec pause)

1×5 at 100% 1RM
1×5 at 110% 1RM
1×5 at 120% 1RM

*Rest as needed between sets.

Stop BELOW the knee.
Maintain Body control,
Lift with your legs not your back.

Cardio Option

AMRAP 15 minutes

15 Toes-to-bar
35 Burpees
50 Wall Balls, 20/14 lbs, 10/9 ft

*Cardio option replaces clean lift-offs

Wednesday 21.09.15

Conditioning

Rx

For time:
Run, 400 m
Fran, 95/65 lbs
Run, 400 m
Fran, 95/65 lbs
Run, 400 m

Should be BIG sets on thrusters. If 2-3 sets or less for ALL sets seems unrealistic consider scaling

Fran
21-15-9 reps of:
Thruster
Pull-up

Scaled

Linchpin Test 1

For time:
Run, 400 m
Fran, 75/55 lbs
Run, 400 m
Fran, 75/55 lbs
Run, 400 m

Masters

For time:
Run, 200 m
Fran, 35/25 lbs
Run, 200 m
Fran, 35/25 lbs
Run, 200 m

*Use DB for thrusters

Thursday 21.09.16

Conditioning

Monster Mash

Part A (20 minute cap)

2 rounds for time of:
Row, 500 m
Run, 400 m
30/20 Bike Calories

Part B (10 minute cap)

12-10-8 reps, for time of:
Dumbbell Facing Burpee
L Arm Dumbbell Overhead Squat, 50/35 lbs
R Arm Dumbbell Overhead Squat, 50/35 lbs

*Reps are split between L and R arm (6, 6, then 5,5)

Masters Mash (20 minute cap)

2 rounds for time of:
Row, 500 m
Run, 400 m
30/20 Bike Calories

Friday 21.09.17

Olympic Weightlifting

Tall Snatch

5×3
*Use the heaviest weight you can for each set.

Rest as needed between sets.

*Fast under the bar.
**Find balance with bar overhead *

Snatch Balance

5×3 at 70%
*Aim to catch this 4-8 inches into an over head squat

Snatch Lift-off

1×5 at 100% 1RM
1×5 at 110% 1RM
1×5 at 115% 1RM

Rest as needed between sets.

Stop BELOW the knee.
Maintain Body control,
Lift with your legs not your back.

Masters/Cardio Partner WOD

In teams of two…

90 Power Cleans, 135/95 lbs
120 Ring Dips
150 Hanging Knee Raises

*reps can be done however, does NOT have to be a chipper

Power Cleans, dealers choice
Ring Dips, Bar Dips, Box Dips, or Bench Dips
Hanging Knee Raises, V-ups, or Sit-ups

21.09.06 – 21.09.10

Monday 21.09.06

Strength Benchmark

Shoulder Press

3 Rep Max

Running Benchmark

Rx

5k Time Trial

Scaled

1.5 mile Time Trial

Tuesday 21.09.07

Olympic Weightlifting Benchmark

Clean

1 Rep Max

Choose one of the following

Squat

Front Squat

7 x 1 for load

Metcon

AMRAP 15 minutes
10 Front Squats, 115/75 lbs
10 Box Jumps, 30/24 in
10 Pistols

Wednesday 21.09.08

Gymnastics Skills

Muscle-up

On the minute x 10 minutes
2 Muscle-ups or equivalent drills
This is practice/prep time. Use it for turn-over drills, low ring muscle-ups, muscle ups, or anything in between.

Metcon

Rx

4 intervals, each interval for time, of:
7 Ring Muscle-ups
7 Push Jerks, 65% 1RM
20/15 Bike Calories

Rest 1:1 up to 1:2 (work:rest) between each interval.

Super Fitness Robot time:
1:37 or less per interval

More Likely time:
2:45 or less per interval
(consider scaling if this seems unrealistic)

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

Scaled

4 intervals, each interval for time, of:
7 Low Ring Muscle-ups
7 Push Press, 65% 1RM
20/15 Bike Calories

Rest 1:1 up to 1:2 (work:rest) between each interval.

*Low Ring Muscle-ups, Chest-to-bar Pull-ups, Pull-ups, or Ring Rows

Thursday 21.09.09

Olympic Weightlifting Benchmark

Snatch

1 Rep Max (10 minutes)

Strength Benchmark

Overhead Squat

3 Rep Max (10 minutes)

Conditioning

Row Sprints

4 x 300m for time
*Rest 1 minute between efforts

Friday 21.09.10

Metcon

Rx

McGhee

AMRAP 30 minutes
5 Deadlifts, 275/185 lbs
13 Push-ups
9 Box Jumps, 24/20 in

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Scaled

AMRAP 30 minutes
5 Deadlifts, 185/135 lbs
13 Push-ups
9 Box Jumps, 20/12 in

*Push-ups or Knee Push-ups
*Box Jumps or Box Step-ups

21.08.30 – 21.09.03

Monday 21.08.30

5/3/1 Retest

Deadlift

1 Rep Max

Metcon

Rx

10-8-6-4-2 reps, for time of:
Clean & Jerk, pick load
Bar Muscle-up

Clean & Jerks- 60-70% 1RM

Super Fitness Robot time:
9:00 or less

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

Scaled

10-8-6-4-2 reps, for time of:
Clean & Jerk, pick load
Low Ring Muscle-up

Tuesday 21.08.31

Metcon

Rx

For time:
Row, 1500 m
15 Back Squats, 1x bodyweight
50 GHD Sit-ups
15 Back Squats, 1x bodyweight
Row, 1500 m

Super Fitness Robot time:
20:00 or less

More Likely time:
27:30
(consider scaling if this seems unrealistic)

***If you’ve never done 30+ GHD sit-ups in a workout, I would suggest not exceeding that # of GHD reps today!

Scaled

For time:
Row, 1000 m
15 Back Squats, 0.75x bodyweight
75 Sit-ups
15 Back Squats, 0.75x bodyweight
Row, 1000 m

Wednesday 21.09.01

Metcon

Rx

7 rounds for time of:
7 Burpee Box Jump Overs, 24/20 in
7 Thrusters, 95/65 lbs
7 Pull-ups

Super Fitness Robot time:
7:45 or less

More Likely time:
12:30
(consider scaling if this seems unrealistic)

Scaled

7 rounds for time of:
7 Bar Facing Burpees
7 Thrusters, 65/45 lbs
7 Pull-ups

*Bar Facing Burpees or Regular Burpees

Thursday 21.09.02

Weightlifing

Snatch

1×5 at 60% 1RM
1×3 at 70% 1RM
1×1 at 80% 1RM
1×5 at 70% 1RM
1×3 at 80% 1RM
1×1 at 90% 1RM

*Rest as needed between sets.

Metcon

Rx: Isabel

For time:
30 Snatches, 135/95 lbs

*Power Snatches

Super Fitness Robot time:
3:00 or less

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

Scaled

For time:
30 Snatches, 95/65 lbs

*Power Snatches

Friday 21.09.03

5/3/1 Retest

Bench Press

1 Rep Max

Metcon

Rx

9-7-5 reps, for time of:
Front Squat, 225/165 lbs
Muscle-up
Run, 200 m

*1x200m run following each set of front squats + muscle-ups (3 total 200m runs)

Scaled and Masters

9-7-5 reps, for time of:
Front Squat, 135/95 lbs
Pull-up
Ring Dip
Run, 200 m

21.08.23 – 21.08.27

Monday 21.08.23

5/3/1 Deload

Deadlift

1×5 at 40% 1RM
1×5 at 50% 1RM
1×5 at 60% 1RM

Rest as needed between sets

Metcon (Rx)

AMRAP 15 mins
10 Pull-ups
10 Deadlifts, 315/205 lbs
20 Unbroken Double Unders

If you don’t do DUs unbroken, start over before moving on.

If that is too challenging, ideally you will practice 30sec of DU each round

Metcon (Masters/Scaled)

AMRAP 15 mins
10 Pull-ups
10 Deadlifts, 205/155 lbs
20 Double Unders

Subs for pull-ups

  • Banded
  • Negatives
  • Ring rows

Tuesday 21.08.24

Metcon (Rx)

Filthy Fifty

For time:
50 Box Jumps, 24/20 in
50 Jumping Pull-ups
50 Kettlebell Swings, 35/26 lbs
50 Walking Lunges
50 Knees-to-elbows
50 Push Press, 45/35 lbs
50 Back Extensions
50 Wall Balls, 20/14 lbs
50 Burpees
50 Double Unders

*Kettlebell Swings, 53/35 lbs

Super Fitness Robot time:
Men- 22:40 or less
Women- 23:37 or less

More Likely time:
Men- 28:37 or less
Women- 29:17 or less
(consider scaling if this seems unrealistic)

Metcon (Scaled)

35 Rep Chipper

For time:
35 Box Jumps, 20/12 in
35 Jumping Pull-ups
35 Russian Kettlebell Swings, 53/35 lbs
35 Walking Lunges
35 Knees-to-elbows
35 Push Press, 45/35 lbs
35 Back Extensions
35 Wall Balls, 14/10 lbs
35 Burpees
35 Single Unders

Box Jumps or Box Step-ups
Knees-to-elbows, Hanging Knee Raises, or Sit-ups

Wednesday 21.08.25

Strength

Overhead Squat

1×5 at 60% 1RM
1×3 at 70% 1RM
1×1 at 80% 1RM
1×5 at 70% 1RM
1×3 at 80% 1RM
1×1 at 90% 1RM

Rest as needed between sets.

Metcon

For time:
9 Power Snatches, 60% 1RM
9/6 Row Calories
9 Power Snatches, 60% 1RM
9/6 Row Calories
9 Power Snatches, 60% 1RM
9/6 Row Calories
Rest 2 mins
9 Power Cleans, 50% 1RM
9/6 Row Calories
9 Power Cleans, 50% 1RM
9/6 Row Calories
9 Power Cleans, 50% 1RM
9/6 Row Calories

20min time cap

Thursday 21.08.26

Toes-to-bar and Push Jerk Ladder

1-2-3-4-5-6-7-8-9-10-11 reps, for time of:
Toes-to-bar
Push Jerk, 115/75 lbs

*Record time, then with remaining time move straight into part B

Clean & Jerk

10 minutes to establish today’s 1 Rep Max

*When you are done with the ladder, you have 10min from that time to establish a 1RM Clean and Jerk

Friday 21.08.27

5/3/1 Deload

Bench Press

1×5 at 40% 1RM
1×5 at 50% 1RM
1×5 at 60% 1RM

Rest as needed between sets.

Metcon

Max Effort Intervals

5 rounds, 1 min per station, for max reps of:
Dumbbell Thruster, 50/35 lbs
Ski Erg Calorie
Handstand Walk, 5 m
Rest 1 min

*Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.
**You may need to start out of order if your class is busy
***For the Handstand walks, every 5m increment equals 1 rep

21.08.16 – 21.08.20

Monday 21.08.16

Strength

5/3/1 Week 3

Deadlift

1×5 at 75% 1RM
1×3 at 85% 1RM
1xME at 95% 1RM

Rest as needed between sets.

1+ reps for last set.

20min to complete!

Metcon (Rx/Masters+)

CrossFit Games Open 19.1 – Rx’d
Complete as many rounds as possible in 15 mins of:
19 Wall Balls, 20/14 lbs, 10/9 ft
19 Row Calories

Metcon (Scaled)

Complete as many rounds as possible in 15 mins of:
19 Wall Balls, 14/10 lbs, 10/9 ft
19 Row Calories

Metcon (Masters 55+)

CrossFit Games Open 19.1 – Masters 55+
Complete as many rounds as possible in 15 mins of:
19 Wall Balls, 20/10 lbs, 9/9 ft
19 Row Calories

Tuesday 21.08.17

CrossFit

Metcon (Rx)

For time:
Run, 1000 m
20 Strict Handstand Push-ups
10 Rope Climbs, 15 ft
Run, 800 m
16 Strict Handstand Push-ups
8 Rope Climbs, 15 ft
Run, 600 m
12 Strict Handstand Push-ups
6 Rope Climbs, 15 ft
Run, 400 m
8 Strict Handstand Push-ups
4 Rope Climbs, 15 ft
Run, 200 m
4 Strict Handstand Push-ups
2 Rope Climbs, 15 ft

Super Fitness Robot time:
30:00 or less

More Likely time:
45:00
(consider scaling if this seems unrealistic)

Other Equipment Conversions:
Replace each 200 m of running with 600 m on the Echo Bike, Assault Echo Bike or Schwinn Airdyne, 250 m on the Concept 2 Rower, the Concept 2 Ski Erg, or 500 m on the Concept 2 Bike Erg.

Metcon (Scaled)

For time:
Run, 400 m
20 Shoulder Press, 50% 1RM
20 Chest-to-bar Pull-ups
Run, 400 m
16 Shoulder Press, 50% 1RM
16 Chest-to-bar Pull-ups
Run, 400 m
12 Shoulder Press, 50% 1RM
12 Chest-to-bar Pull-ups
Run, 400 m
8 Shoulder Press, 50% 1RM
8 Chest-to-bar Pull-ups
Run, 400 m
4 Shoulder Press, 50% 1RM
4 Chest-to-bar Pull-ups

Oly Club

Snatch

1×1 at 70% 1RM
1×1 at 75% 1RM
1×1 at 80% 1RM

Clean & Jerk

1×1 at 70% 1RM
1×1 at 75% 1RM
1×1 at 80% 1RM

Front Squat

1×1 at 90% 1RM

Wednesday 21.08.18

Strength & Skills

Clean Complex

EMOM x 10 minutes
1 Power Clean + 1 Squat Clean, pick load
*Build in weight

Metcon (Rx/Masters)

For time:
75 Pull-ups
75 Push-ups
75 Front Squats, 75/55 lbs
75 Hang Power Cleans, 75/55 lbs
75 Push Press, 75/55 lbs
75 GHD Sit-ups
75 Double Unders

Super Fitness Robot time:
21:00 or less

More Likely time:
33:00
(consider scaling if this seems unrealistic)

Metcon (Scaled)

For time:
75 Ring Rows
75 Push-ups
75 Front Squats, 45/35 lbs
75 Hang Power Cleans, 45/35 lbs
75 Push Press, 45/35 lbs
75 Sit-ups
75 Single Unders

Thursday 21.08.19

CrossFit

1 Squat Snatch, pick load

Every 1 min for 20 mins.

Class + Masters

***Make sure you warm up and get to 70% before the EMOM starts!

Min 1: 1 rep at 70% 1RM
Min 2: 1 rep at 70% 1RM
Min 3: 1 rep at 70% 1RM
Min 4: 1 rep at 70% 1RM
Min 5: 1 rep at 70% 1RM
Min 6: 1 rep at 70% 1RM +10 lbs
Min 7: 1 rep at 70% 1RM +10 lbs
Min 8: 1 rep at 70% 1RM +10 lbs
Min 9: 1 rep at 70% 1RM +10 lbs
Min 10: 1 rep at 70% 1RM +10 lbs
Min 11: 1 rep at 70% 1RM +15 lbs
Min 12: 1 rep at 70% 1RM +15 lbs
Min 13: 1 rep at 70% 1RM +15 lbs
Min 14: 1 rep at 70% 1RM +15 lbs
Min 15: 1 rep at 70% 1RM +15 lbs
Min 16: 1 rep at heavy single
Min 17: 1 rep at heavy single
Min 18: 1 rep at heavy single
Min 19: 1 rep at heavy single
Min 20: 1 rep at heavy single

Super Fitness Robot load:
Hitting a heavy single at 90% 1RM or higher

More Likely load:
Hitting a heavy single at 80% 1RM or higher
(consider scaling if this seems unrealistic)

Cardio Freaks

AMRAP 30 mins:
5 Squat Snatches, 95/65 lbs
10 Overhead Squats, 95/65 lbs
15 Ski Erg Calories
20 Row Calories
Run, 300 m

Hybrid Option!

In 30 mins do:
Snatch, pick load, 15 mins
then in the remaining time, AMRAP of:
5 Squat Snatches, 95/65 lbs
10 Overhead Squats, 95/65 lbs
15 Ski Erg Calories
20 Row Calories
Run, 300 m

Treat the buy-in as a 15min EMOM to build up to heavy single for the day.

If you’d rather build to a heavy touch and go double or triple, go for it 🙂

Oly Club

Snatch

1 rep max

Clean & Jerk

1 rep max

Front Squat

1 rep max

Friday 21.08.20

Strength

5/3/1 Week 3

Bench Press

1×5 at 75% 1RM
1×5 at 85% 1RM
1xME at 95% 1RM

1+ Reps for last set

Metcon (RX/Masters)

AMRAP 15 mins:
30 Double Unders
15 Air Squats
10 Toes-to-bars
5 Ring Dips

Super Fitness Robot rounds:
10 rounds or more

More Likely rounds:
6 rounds
(consider scaling if this seems unrealistic)

Metcon (Scaled)

AMRAP 15 mins:
30 Single Unders
15 Air Squats
10 Hanging Knee Raises
5 Bar Dips

21.08.09 – 21.08.13

Monday

CrossFit

5/3/1 Week 2

Deadlift 1×3 at 70% 1RM

Deadlift 1×3 at 80% 1RM

Deadlift 1xME at 90% 1RM

Rest as needed between sets.

3+ reps for the final set.

Metcon (Rx)

6-9-12-9-6 reps, for time of:

Lateral Burpee Over Bar

Front Squat, 185/135 lbs

Chest-to-bar Pull-up

Front Squats, 185/135 lbs or 60-65% 1RM

Super Fitness Robot time:

8:00 or less

More Likely time:

14:00

(consider scaling if this seems unrealistic)

Metcon (Scaled/Masters)

6-9-12-9-6 reps, for time of:

Burpee

Front Squat, 135/95 lbs

Pull-up

Front Squats, 135/95 lbs or 60-65% 1RM

Pull-ups or Ring Rows

Tuesday

CrossFit

Handstand Practice (10 minutes)

5 rounds for max reps of:

Handstand Hold, 40 secs

max rep Handstand Shoulder Taps, 20 secs

Rest 1 min

***You don’t have time to do this entire listed workout.

This is simply an example of what you might work on.

Take guidance from the coach, but if you’re working on your own, this is an example.

– Hold is against the wall

Another example: attempt free-standing handstand pushups. Can you do consecutive reps free-standing???

Metcon (Rx)

4 rounds for time of:

Run, 400 m

Handstand Walk, 1 min

20/15 Bike Calories

15 Russian Kettlebell Swings, 70/53 lbs

Super Fitness Robot time / distance:

25:00 or less + handstand walking 60 m or more

More Likely time / distance:

35:00 or less + handstand walking 20 m or more

(consider scaling if this seems unrealistic)

Other Equipment Conversions:

Replace each 400 m of running with 1200 m on the Echo Bike, Assault Echo Bike or Schwinn Airdyne, 500 m on the Concept 2 Rower, the Concept 2 Ski Erg, or 1000 m on the Concept 2 Bike Erg.

Metcon (Scaled/Masters)

4 rounds for time of:

Run, 200 m

2 Around-the-Box Rotations

20/15 Bike Calories

15 Russian Kettlebell Swings, 53/35 lbs

Run, Jog, or Walk

Around-the-Box Rotations- in plank or pike position

Oly Club

Mid Hang Power Snatch + Mid Hang Snatch

3×1 at 55%

3×1 at 60%

3×1 at 65%

Snatch

3×1 at 79%

Snatch Pull on Riser

3×3 at 90%

Back Squat

3×2 at 84%

Wednesday

CrossFit

Snatch

20 minutes to find today’s heavy single

Metcon (Rx/Scaled/Masters)

Karen with a TWIST

For time:

150 Unbroken Wall Balls, 14/10 lbs

20min CAP

Every time you break, complete 100 double unders before continuing where you left off.

*Can’t do double unders? Practice double unders for 90 seconds and go back to wall balls

**Rx+: 20/14# Wall Balls

Thursday

CrossFit

Skill & Strength (RX/Scaled/Masters)

On the minute for 10 minutes

Perform 5 barbell complexes

One complex = 1 Deadlift + 1 Hang Squat Clean + 1 Squat Clean + 1 Jerk

Metcon (Rx)

4 rounds for time of:

15/10 Row Calories

12 Knees-to-elbows

9 Clean & Jerks, 115/75 lbs

*Knees to elbows are one of Coach Nate’s key exercises to get BAR MUSCLE-UPs!

*The motion is different from toes to bar, more akin to the motion/kip required for bar muscle-ups.

*Another reason to do K2E IN ADDITION to TTB, is there is a difference in rate of repetition.

*Still not convinced they are worth doing? Do TTB instead! Make it FUN!. We will have TTB in a workout next week too.

20min Cap:

Super Fitness Robot time:

10:00 or less

More Likely time:

16:30

(consider scaling if this seems unrealistic)

Calorie Conversions:

Rogue Echo Bike 1x.

Assault Bike 1x.

Concept 2 Rower 1x.

Concept 2 Ski Erg 1x.

Concept 2 Bike Erg 1.4x.

Schwinn Airdyne 1.5x.

Metcon (Scaled/Masters)

4 rounds for time of:

15/10 Row Calories

12 Hanging Knee Raises

9 Clean & Jerks, 95/65 lbs

Hanging Knee Raises or Sit-ups

Oly Club

High Hang Power Clean + Mid Hang Power Clean + Power Clean

1×3 at 55%

1×3 at 60%

1×3 at 65%

Clean & Jerk

3×1 at 79%

Front Squat

4×2 at 84%

Friday

CrossFit

5/3/1 Week 2

Bench Press 1×3 at 70% 1RM

Bench Press 1×3 at 80% 1RM

Bench Press 1xME at 90% 1RM

Rest as needed between sets

Metcon (Rx)

4 rounds, 1 min per station, for max reps of:

Ski Erg Calorie

Shuttle Run, 10 m

Muscle-up

GHD Sit-up

Rotate immediately to the next station every 1 min,

the clock does not stop or reset between stations.

This is Masters and Class RX.

Based on class sizes you might start at various stations, that’s ok

For the shuttle run, every 10m is 1 rep, down and back is 2 reps…

If you want to mix and match RX and scaled for MU and GHD that’s ok!

In addition to scaled, you might want to do:

– a couple MU then switch to ring dips

– couple ring MU then bar-MU

– If you can do 3-8 strict ring dips, work on MU transition drills during the workout

– a couple GHD then abmat situps

***If you have never done GHD, I would not recommend you exceed 30 reps on your first day, or going further than parallel with the ground

***If you are still new to GHD, try to only add 20-30 more reps of GHDs over the course of the workout, as compared to the last time you did this exercise!

Metcon (Scaled)

4 rounds, 1 min per station, for max reps of:

Shuttle Run, 10 m

Ski Erg Calorie

Strict Ring Dip

AbMat Sit-up

Rotate immediately to the next station every 1 min,

the clock does not stop or reset between stations.

Other scaling ideas:

For Dips:

– Parallette dips

– Pushups

For Ab-mat:

– Planks

– Toes to post

– L-sit

– v-ups

21.08.02 – 21.08.07

Monday 21-08-02

CrossFit

Deadlift

5 at 65% 1RM

5 at 75% 1RM

Max effort at 85% 1RM

Metcon (Rx/scaled)

2 rounds for time of:

20 Deadlifts, 185/135 lbs

15 Bar Facing Burpees

10 Ring Muscle-ups

Rx+: 60% for deads

Super Fitness Robot time:

5:30 or less

More Likely time:

9:00

(consider scaling if this seems unrealistic)

Metcon (Masters)

2 rounds for time of:

20 Deadlifts, 135/95 lbs

15 Burpees

10 Low Ring Muscle-ups*

*Low Ring Muscle-ups, Chest-to-bar Pull-ups, Pull-ups, or Ring Rows

Tuesday 21-08-03

CrossFit

Metcon (Rx/scaled)

3 rounds for time of:

30 Unbroken Toes-to-bars*

Run, 1600 m

*If you don’t do TTB unbroken, immediately:

– do 10x burpees to a target (pull-up bar)

Resume TTB where you left off

If you come off the bar again before finishing…

– do 10x burpees to a target (pull-up bar)

Repeat until you accumulate 30 TTB for the round

Metcon (masters)

3 rounds for time of:

L-Sit, 45 secs

Run, 1600 m

Super Fitness Robot time:

32:00 or less

More Likely time:

42:00

(consider scaling if this seems unrealistic)

Other Equipment Conversions:

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

Oly Club

Power Snatch + Snatch

1×1 at 65% 1RM

1×1 at 65% 1RM

1×1 at 70% 1RM

1×1 at 70% 1RM

1×1 at 70% 1RM

Snatch

3×1 at 78% 1RM

Snatch Pull

3×3 at 97% 1RM

Back Squat

2×5 at 97%

*follow each set with 3 box jumps

Wednesday 21-08-04

CrossFit

Strength/Skill: Thruster

3–3–3

Use the heaviest weight you can for each set.

Rest as needed between sets.

Metcon (Rx/scaled)

18-16-14-12 reps, for time of:

Dumbbell Push Press, 50/35 lbs

Chest-to-bar Pull-up

Bike Calorie

Rx+: Butterfly CTB

Super Fitness Robot time:

10:30 or less

More Likely time:

16:45

(consider scaling if this seems unrealistic)

Calorie Conversions:

Rogue Echo Bike 1x.

Assault Bike 1x.

Concept 2 Rower 1x.

Concept 2 Ski Erg 1x.

Concept 2 Bike Erg 1.4x.

Schwinn Airdyne 1.5x.

Metcon (masters)

18-16-14-12 reps, for time of:

Dumbbell Push Press, 35/25 lbs

Pull-up

Bike Calorie

Pull-ups or Ring Rows

Thursday 21-08-05

CrossFit

Explosive Strength

1 Box Jump for max height

Metcon – Part 1

For time:

50 Box Jumps, 24/20 in

50 Russian Kettlebell Swings, pick load

Row, 1000 m

Russian Kettlebell Swings- you choose the load

Rest 5 mins before part 2…

Rx+: 70/53

Metcon – Part 2

For time:

25 Box Jumps, 24/20 in

25 Russian Kettlebell Swings, pick load

Row, 500 m

Russian Kettlebell Swings- you choose the load

Metcon (masters) – Part 1

For time:

50 Box Step-ups, 20/12 in

50 Russian Kettlebell Swings, pick load

Row, 1000 m

Russian Kettlebell Swings- you choose the load

Rest 5 mins before part 2…

Metcon (masters) – Part 2

For time:

25 Box Step-ups, 20/12 in

25 Russian Kettlebell Swings, pick load

Row, 500 m

Russian Kettlebell Swings- you choose the load

Friday 21-08-06

CrossFit

Strength: Bench Press

5 at 65% 1RM

5 at 75% 1RM

Max effort at 85% 1RM

Metcon

Coach Foster’s Birthday Bash

For time:

8 Handstand Push-ups

— then —

6 Squat Cleans, 155/115 lbs

8 Handstand Push-ups

— then —

85 Double Unders

6 Squat Cleans, 155/115 lbs

8 Handstand Push-ups

— then —

Rest 2 mins

— then —

3 rounds of:

8 Handstand Push-ups

6 Squat Cleans, 135/95 lbs

85 Double Unders

*20:00 Time Cap

Saturday 21-08-07

31 Heroes

Teams of 2, complete as many rounds as possible in 31 mins of:

8 Thrusters, 155/105 lbs

6 Rope Climbs, 15 ft

11 Box Jumps, 24/20 in

Partner 1 will perform the work listed above.

Partner 2 will complete:

Sandbag Run, 400 m, 45/25 lbs

Once partner 2 returns from the run, partner 1 will grab the sandbag and begin their 400 m, while partner 2 continues work wherever partner 1 left off.

21.07.26 – 21.07.30

Monday

CrossFit

A: Rx/scaled/masters

Deadlift

1 Rep Max

B: Metcon

For time:

100 Double Unders

20 Handstand Push-ups

80 Double Unders

16 Handstand Push-ups

60 Double Unders

12 Handstand Push-ups

40 Double Unders

8 Handstand Push-ups

20 Double Unders

4 Handstand Push-ups

Rx+: Strict HSPU

Super Fitness Robot time:

7:00 or less

More Likely time:

14:00

(consider scaling if this seems unrealistic)

B: Masters Metcon

For time:

100 Double Unders

5 Around-the-Box Rotations

80 Double Unders

4 Around-the-Box Rotations

60 Double Unders

3 Around-the-Box Rotations

40 Double Unders

2 Around-the-Box Rotations

20 Double Unders

1 Around-the-Box Rotation

Double Unders or Single Unders

Around-the-Box Rotations- in plank or pike position

Tuesday

CrossFit

A: Rx/scaled

Barbell Conditioning

Every 2min for 18min

1x [ 8 Power Cleans + 8 Front Squats + 8 Shoulder-to-Overheads ]

1x [ 8 Power Cleans + 8 Front Squats + 8 Shoulder-to-Overheads ]

1x [ 8 Power Cleans + 8 Front Squats + 8 Shoulder-to-Overheads ]

Use the heaviest weight you can for each set.

Rest 2 mins between sets.

Perform the complex 2-3 times. Does NOT need to be unbroken.

Each complex is:

8x power cleans

8x front squats

8x shoulder to overhead

A: Masters

Squat Clean

3-3-3-3

Use the heaviest weight you can for each set.

Rest as needed between sets.

Not about the weight, about practicing!

B: Metcon

Elizabeth

21-15-9 reps, for time of

Clean, 135/95 lbs

Ring Dip

*Squat Clean

Super Fitness Robot time:

Men, 8:00 or less

Women, 11:00 or less

More Likely time:

Men, 11:00 or less

Women, 14:00 or less

Oly Club

Snatch

1×1 at 75% 1RM

1×1 at 78% 1RM

1×1 at 80% 1RM

1×1 at 75% 1RM

1×1 at 75% 1RM

Rest as needed between sets.

Clean & Jerk

1×1 at 75% 1RM

1×1 at 78% 1RM

1×1 at 80% 1RM

1×1 at 75% 1RM

1×1 at 75% 1RM

Rest as needed between sets.

Front Squat

1 Rep Max

Competitor’s Corner

Shoulder Press

5-5-5-5-5

Assault Bike Sprints

Every 1:30 for 18 mins do:

12/8 Assault Bikes

Wednesday

CrossFit

Metcon (Rx)

For time:

Run, 800 m

100 Sit-ups

10 Rope Climbs, 15 ft

Run, 800 m

50 Sit-ups

5 Rope Climbs, 15 ft

Run, 800 m

Rx+: Weight vest (20/14)

Super Fitness Robot time:

25:00 or less

More Likely time:

35:00 or less

(consider scaling if this seems unrealistic)

Other Equipment Conversions:

Replace each 800 m of running with 2400 m on the Rogue Echo Bike, Assault Bike, or Schwinn Airdyne, 1000 m on the Concept 2 Rower, the Concept 2 Ski Erg, 2000 m on the Concept 2 Bike Erg. If using an Air Runner, reduce the distance by 25%.

Metcon (Scaled)

For time:

Run, 400 m

75 Sit-ups

35 Pull-ups

Run, 400 m

25 Sit-ups

25 Pull-ups

Run, 400 m

Pull-ups or Ring Rows

Thursday

CrossFit

A: Rx/scaled/masters

Push Press

15 minutes to establish a 3 rep max

B: Metcon (Rx/scaled)

5 rounds for time of:

20/15 Assault Bike Calories

20 Alternating Lunges

10 Push Press, 115/75 lbs

Rx+: Front Rack Lunge (same as P.P)

Super Fitness Robot time:

15:00 or less

More Likely time:

20:00

(consider scaling if this seems unrealistic)

B: Metcon (masters)

5 rounds for time of:

20/15 Assault Bike Calories

20 Alternating Lunges

10 Push Press, 95/65 lbs

Oly Club

Snatch

1 Rep Max

Clean & Jerk

1 Rep Max

Back Squat

1 Rep Max

Friday

CrossFit

A: Rx/scaled

Bench Press

1 Rep Max

A: Masters

Overhead Squat

EMOM x 10 minutes

3 Overhead Squats, pick load

B: Metcon

As many reps as possible in 12 mins of:

3 Hang Squat Snatches, 115/75 lbs

3 Hand Release Push-ups

3 Strict Pull-ups

6 Hang Squat Snatches, 115/75 lbs

6 Hand Release Push-ups

6 Strict Pull-ups

9 Hang Squat Snatches, 115/75 lbs

9 Hand Release Push-ups

9 Strict Pull-ups

Continue adding 3 reps each round to each movement until time expires.