21.05.17 – 21.05.22

Monday 21.05.17

CrossFit

Overhead Squat
5-3-2-2-1-1-1

Immediately after each set, perform an :08-12 AAB sprint for max wattage. As soon as your wattage starts to fall off, stop.
Start at 80-85% and add weight each set.
Goal: all three singles are 90-100% (may go for 1RM if it’s feeling good)

Metcon
3 rounds for time of:
22 Dumbbell Snatches, 70/50 lbs
33 Wall Balls, 20/14 lbs, 10/9 ft

Oly Club

Mid-hang muscle snatch – 75% x 3 x 3
Snatch balance + 2 overhead squats – 75% (of snatch) x 3 sets
Push press – 82% x 4 x 4

Competitor’s Corner

For time:
For time:
18 Front Squats, 135/95 lbs
6 Ring Dips
12 Front Squats, 135/95 lbs
12 Ring Dips
6 Front Squats, 135/95 lbs
18 Ring Dips

Tuesday 21.05.18

CrossFit

Back Squat
10-10-10-20

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

20min to complete:

5 pause squats (3-sec) + 5 regular squats @ 25% of the 20 rep
10 reps @ 50% of the 20 rep
10 reps @ 75% of the 20 rep
20 reps – ADD 5-10lbs today compared to what you did on the previous squat day

If you haven’t done a 5 rep max, establish that instead today!

Metcon
AMRAP 15 mins
60 Double Unders
15 Handstand Push-ups
12 Clean & Jerks, 115/75 lbs

Oly Club

Snatch – 75% x 1 x 3
Snatch pull of 3" riser – 90% (of snatch) x 3 x 3
Front squat – 84% x 2 x 4
Stiff-legged deadlift – 3 x 5 (add weight from last Mon)

Competitor’s Corner

AMRAP 25 mins
Run, 400 m
Rest 1 min

Shoot to hold consistent splits across all rounds (within :05 every round). A good goal would be to run around your 2-3 mile PR pace.

Wednesday 21.05.19

CrossFit

Weighlifting Skills
Every 1:30 for 15 mins
1 Jerk Dip + 1 Split Jerk w/ Pause in catch position

Start light and add weight each set

Metcon
AMRAP 12 mins
6 Push Press, 165/110 lbs
6 Box Jump Overs, 36/30 in
Rest 45 secs

Oly Club

Power snatch – 75% x 1 x 3
Power clean & push jerk – 75% x 1 x 3
Jumping squat – 90% (of back squat) x 3; 95% x 3; 100% x 3

Competitor’s Corner

Deadlift
2 x 10

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

First set should be a very doable set but still heavy. Second set should be very challenging. You may build between sets of 10.

Legless Rope Climbs
Every 3 mins for 15 mins do:
Legless Rope Climb, 45 secs

15 Rep Cap

Score is total working time added together.

Thursday 21.05.20

CrossFit

Weightlifting Skills
Every 2 mins for 16 mins.
1 Snatch High Pull + Power Snatch + Squat Snatch, pick load

Reset between reps – no touch and go.
Start light and add weight if reps are looking perfect.

Metcon
11 rounds for time of:
4 Hang Power Snatches, 115/75 lbs
7 Toes-to-bars
10/7 Row Calories

Oly Club

Clean & jerk – 70% x 1 x 3
Jerk – 75% x 3 x 3
Clean pull off 3" riser – 90% (of clean) x 3 x 3
Back squat – 84% x 2 x 3 – follow each set immediately with 3 box jumps

Competitor’s Corner

Every 1 min for 16 mins, alternating between:
10 Strict Pull-ups
16 Front Rack Lunges, 135/95 lbs
Plank Hold, 1 min
Rest, 1 min

Pick a repeatable number for all 4 rounds

Friday 21.05.21

CrossFit

Partners in Paradise
For time:
200 Air Squats
160 Lateral Burpee Over Dumbbells
120 Pistols
80 Dumbbell Devil Press, 50/20 lbs

For Time with a Partner, split anyhow
40 minute cap

Oly Club

Rest

Competitor’s Corner

Grunt Work
Every 2 mins for 16 mins
12/8 Assault Bike Calories

Midline Stability
Every 1 min for 10 mins, alternating between:
Front Squat Hold, 45% 1RM, 30 secs
L-Sit Hold, 20 secs

Saturday 21.05.22

CrossFit

Erika’s Epic Throwdown

Oly Club

Snatch – heavy single
Clean & jerk – heavy single
Front squat – heavy single

Competitor’s Corner

Grunt Work
Row: 18 x 175 m, every 1:30

Round 1 must be at your 2K row PR pace, and each consecutive round must be a slightly faster average. If you fail to go faster, rest a full round and add it to the end.
Score is your slowest round
Pacing: Reach

Gymnastics Stamina
Ring Muscle Ups 2x Max Rep

Rest 5 mins between efforts.

21.05.10 – 21.05.15

Monday 21.05.10

CrossFit

Gymanstic Skilss
For quality:
12 Scapular Pull-ups
10 Gymnastics Kips

EMOM x 10
10 Gymnastic Kip Pull-ups

*3-10 gymnastic kipping pull-ups. Choose a number you can sustain for the entire EMOM.

Conditioning
Complete as many rounds as possible in 11 mins of:
2 Deficit Handstand Push-ups, 4/2 in
2 Power Snatches, 135/95 lbs
4 Deficit Handstand Push-ups, 4/2 in
4 Power Snatches, 135/95 lbs
6 Deficit Handstand Push-ups, 4/2 in
6 Power Snatches, 135/95 lbs
8 Deficit Handstand Push-ups, 4/2 in
8 Power Snatches, 135/95 lbs

*If you complete the 8/8, restart at 2/2.
**One round is 40 reps.

Weightlifing

Snatch push press – 70% (of snatch) x 5; 75% x 5; 80% x 5 x 2
Snatch deadlift – 105% x 3 x 3
Stiff-legged DL – 3 x 5

Tuesday 21.05.11

CrossFit

Back Squat
10-10-10-20

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

20min to complete:

5 pause squats (3-sec) + 5 regular squats @ 25% of the 20 rep
10 reps @ 50% of the 20 rep
10 reps @ 75% of the 20 rep
20 reps – ADD 5-10lbs today compared to what you did on the previous squat day

If you haven’t done a 5 rep max, establish that instead today!

Oversimplified
3 rounds for time of:
Run, 400 m
6 Shoulder-to-Overheads, 205/135 lbs

*Barbell taken from the floor.
**Shoulder-to-overheads should be scaled to complete in no more than two sets.

Weightlifing

Muscle snatch – heavy single
Snatch balance – heavy single
Snatch pull – 97% x 3 x 3
Front squat – 81% x 3 x 5

Wednesday 21.05.12

CrossFit

Strength/Skill
Every 1:30 for 9 mins, alternating between:
4 Dumbell Power Snatch (Right Arm)
4 Dumbell Power Snatch (Left Arm)

Conditioning
For 5 cycles:
AMRAP in 2:30 of:
Row, 200/175 m
16 Dumbbell Snatches, 50/35 lbs
Burpee Box Jump Over

Rest 2:30 between each cycle.
For each cycle restart the AMRAP.

Each AMRAP finishes with max reps of Burpee Box Jump Overs.

Weightlifing

Power snatch + snatch – 50% x 2 sets; 55% x 2 sets; 60% x 3 sets
Clean deadlift – 105% x 3 x 3
GHD sit-ups – 3 x 10

Thursday 21.05.13

CrossFit

Back Squat
10-10-10-20

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

20min to complete:

5 pause squats (3-sec) + 5 regular squats @ 25% of the 20 rep
10 reps @ 50% of the 20 rep
10 reps @ 75% of the 20 rep
20 reps – ADD 5-10lbs today compared to what you did on the previous squat day

If you haven’t done a 5 rep max, establish that instead today!

Conditioning
9 rounds for time of:
5 Ring Muscle-ups
Run, 200 m
3 Ring Muscle-ups

Team of 3; 9 Rounds, alternating full rounds (3 each)

Weightlifing

Clean & jerk – 75% x 1 x 3
Jerk – 80% x 2 x 2; 85% x 2 x 2
Clean pull – 97% x 3 x 3
Back squat – 81% x 3 x 5

Friday 21.05.14

CrossFit

Front Squat
5-3-3-2-2-1-1

Use the heaviest weight you can for each set.
Rest 3 mins between sets.

After each set, sprint 40 yards.

Start at 80% or heavier and build each set.
Goal: both singles are in the 90-100%+ range (may go for 1RM if it feels good).

Hell on Wheels
For time:
Assault Bike, 5/4 km

Every minute, not including 0:00, perform 7 unbroken Chest-to-bar Pull-ups.

Weightlifing

Rest

Saturday 21.05.15

Weightlifing

Snatch – heavy single
Clean & jerk – heavy single
Back squat – heavy single

21.05.03 – 21.05.08

Monday 21.05.03

CrossFit

Alternating EMOM x 10 rounds
Even: 3 Push Press
Odd: 1 Push Press

*Build to a heavy triple and heavy single. If you fail a set, drop to the last successful load and climb again.

Push, jump, pull…
AMRAP 11 Minutes
8 Push Press 135/95lbs
9 Burpee Box Jump Overs 24/20"
10 Toes to Bar
Rest 3:00

AMRAP 6 Minutes

Rest 3:00

AMRAP 4 Minutes

*Continue where you left off after each rest period.

Weightlifting

Overhead squat – heavy single
Muscle snatch – heavy single
Power snatch – 80% x 1 x 4
GHD sit-ups – 3 x 10

Tuesday 21.05.04

CrossFit

Back Squat
20min to complete:

5 pause squats (3-sec) + 5 regular squats @ 25% of the 20 rep
10 reps @ 50% of the 20 rep
10 reps @ 75% of the 20 rep
20 reps – ADD 5-10lbs today compared to what you did on the previous squat day

*If you haven’t done a 5 rep max, establish that instead today!

100 meter sprint repeats
On the 2 minutes for 6 rounds
100m Sprint

*These are all out efforts!

Weightlifting

Snatch – 75% x 1 x 4
Snatch pull – 95% x 3 x 3
Front squat – 78% x 3 x 5
GHD sit-ups – 3 x 10

Wednesday 21.05.05

CrossFit

Gymnastics Test
Strict Pull-ups
3x max rep

Rest 3 mins between sets

*First set MUST be a true max!

Cleaner than you found it
2 rounds for time of:
150 Double Unders
15 Power Cleans, 185/125 lbs
10/8 Muscle-ups

Weightlifting

Hang muscle snatch – 75% x 3 x 3
Snatch – 60% x 3 x 3
Clean & jerk – 60% x 2 x 3

Thursday 21.05.06

CrossFit

Back Squat
20min to complete:

5 pause squats (3-sec) + 5 regular squats @ 25% of the 20 rep
10 reps @ 50% of the 20 rep
10 reps @ 75% of the 20 rep
20 reps – ADD 5-10lbs today compared to what you did on the previous squat day

If you haven’t done a 5 rep max, establish that instead today!

Timing is everything
2-6-10-14-18 reps, for time of:
Hang Power Clean, 135/95 lbs
Front Rack Lunge, 135/95 lbs

Weightlifting

Clean & jerk – 75% x 1 x 4
Clean pull – 95% (of clean) x 3 x 3
Back squat – 78% x 3 x 5
Hanging leg raise – 3 x 10

Friday 21.05.07

CrossFit

Thruster
12-9-6-3

Use the heaviest weight you can for each set.
Rest 3 mins between sets.

Wallballs And Prayers
AMRAP 4 Minutes
12/8 Calorie Bike
18 Wallballs 20/14lbs

Rest 2:00

AMRAP 5 Minutes
12/8 Calorie Bike
14 Wallballs 20/14lbs

Rest 3:00

AMRAP 6 Minutes
12/8 Calorie Bike
10 Wallballs 20/14lbs"

Weightlifting

Rest

Saturday 21.05.08

Weightlifting

Snatch – heavy single
Clean & jerk – heavy single
Back squat – heavy single
Stiff-legged deadlift – 3 x 5 heavy

21.04.26 – 21.04.30

Monday 21.04.26

CrossFit.

AMRAP 8 mins: Squat Clean
0:00 – 2:00 Squat Clean 1xME at 135/95 lbs
2:00 – 4:00 Rest
4:00 – 5:30 Squat Clean 1xME at 155/105 lbs
5:30 – 7:00 Rest
7:00 – 8:00 Squat Clean 1xME at 185/125 lbs

Chipper on my shoulder
For time:
Run, 400 m
30 Bar Facing Burpees
15 Power Snatches, 145/100 lbs
Run, 400 m
30 Toes-to-bars
15 Overhead Squats, 145/100 lbs
Run, 400 m
30 Bar Facing Burpees
15 Power Snatches, 145/100 lbs
Run, 400 m

Super Fitness Robot: sub 18min
More Likely: under 25min

*Time cap: 30min

-Burpees should not take more than 4min
-PWR snatches should not be more than 3x sets

Weightlifting

Muscle snatch + 2 snatch balance
take to heaviest MS possible

Overhead squat
80% x 1; 65% x 2 x 2

Power clean + push jerk
80% (of PC) x 1 x 4

Tuesday 21.04.27

CrossFit

Push and Pull
Part 1: Push
For time:
Handstand Walk, 15 ft
20 Push Jerks, 115/75 lbs
Handstand Walk, 15 ft
Handstand Walk, 15 ft
15 Push Jerks, 115/75 lbs
Handstand Walk, 15 ft
Handstand Walk, 15 ft
10 Push Jerks, 115/75 lbs
Handstand Walk, 15 ft

Part 2: Pull
For time:
12 Deadlifts, 335/235 lbs
12 Strict Pull-ups
9 Deadlifts, 335/235 lbs
9 Strict Pull-ups
6 Deadlifts, 335/235 lbs
6 Strict Pull-ups

Deadlift should be 80% or less than the athlete’s 1RM, with the first set doable in three sets or less

Weightlifting

Snatch
70% x 2 x 3

Snatch pull
90% (of snatch) x 3 x 3

Front squat
75% x 3 x 5

GHD sit-ups
3 x 8

Wednesday 21.04.28

CrossFit

Back Squat
10-10-10-20

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

20min to complete:

5x 1 3-sec pause squat + 1 back squat reps @ 25% of the 20 rep
10 reps @ 50% of the 20 rep
10 reps @ 75% of the 20 rep
20 reps – ADD 5-10lbs today compared to what you did on the previous squat day

If you haven’t done a 5 rep max, establish that instead today!

Madhouse
5 rounds for time of:
9/6 Assault Bike Calories
7 Dumbbell Squats, 70/50 lbs
5/4 Assault Bike Calories
Rest 1 min

DB SQTs should be heavier than usual 50/35s

Weightlifting

Jerk
heavy single; 80% of that x 1 x 3

2-position snatch (floor, mid-thigh)
60% x 3 sets

2-position clean (floor, mid-thigh)
60% x 3 sets

Thursday 21.04.29

CrossFit

Barbell Cycling: Power Snatch
10 mins to establish a 5 rep "touch and go" power snatch

Barbell Assault
3 rounds for time of:
8 Snatches, 135 lbs
8 Clean & Jerks, 135 lbs
Rest 1 min

Should be able to do 5 reps at the selected weight when fresh. As the athlete gets tired, they should be able to do fast singles.

Weightlifting

Clean & jerk
70% x 2 x 3

Clean pull
90% (of clean) x 3 x 3

Back squat
75% x 3 x 5

Hanging leg raise
3 x 5

Friday 21.04.30

CrossFit

Back Squat
10-10-10-20

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

20min to complete:

5x 1 3-sec pause squat + 1 back squat reps @ 25% of the 20 rep
10 reps @ 50% of the 20 rep
10 reps @ 75% of the 20 rep
20 reps – ADD 5-10lbs today compared to what you did on the previous squat day

If you haven’t done a 5 rep max, establish that instead today!

Night Cap
For time:
10 Muscle-ups
15 Burpee-to-Target, 6 ins
20 Wall Balls
8 Muscle-ups
15 Burpee-to-Target, 6 ins
25 Wall Balls
6 Muscle-ups
15 Burpee-to-Target, 6 ins
30 Wall Balls

Super fitness robot: sub 12min

More Likely: 14-20min

Weightlifting

Rest Day

Saturday 20.05.01

Weightlifting

Snatch
heavy single

Clean & jerk
heavy single

Front squat
heavy single

21.04.19 – 21.04.23

Monday

Overhead Squat
10 minutes to find today’s heavy triple

Midline Check (A)
4 rounds for time of:
8 Overhead Squats, 135/95 lbs
8 Toes-to-bars
4 Bar Muscle-ups
Rest 1 min

Midline Check (B)
4 rounds for time of:
3 Bar Muscle-ups
6 Toes-to-bars
6 Overhead Squats, 135/95 lbs
Rest 1 min

For part 1 and 2:

  • Overall time cap is 20:00
  • Super Fitness Robot: Sub-12 Minutes, including rest
  • More Likely: 13-20 Minutes, including rest

Scaling:

  • Toes to Bar: 1-2 Sets at all times, or scale to kipping knee raises (do not reduce reps)
  • Bar Muscle Ups: 1 Set at all times, or modify to a jumping bar muscle up or chest to bar pull up.

Tuesday

CrossFit

Back Squat
10-7-7-20

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

20min to complete:

10 reps @ 25% of the 20 rep
7 reps @ 50% of the 20 rep
7 reps @ 75% of the 20 rep
20 reps – ADD 5-10lbs today compared to what you did on the previous squat day

If you haven’t done a 5 rep max, establish that instead today!

Enough is Enough
For time:
9 Deadlifts, 315/205 lbs
9 Strict Handstand Push-ups
15 Deadlifts, 275/185 lbs
15 Strict Handstand Push-ups
21 Deadlifts, 225/155 lbs
21 Strict Handstand Push-ups

*Time cap 12 min
Super fitness robot: sub 6
More likely: 7-12

Stimulus:

  • 1st set of DL should be 75% or less of athletes 1RM. Decrease weight each set
  • Scale to kipping HSPU as needed but try to stay strict.

Weightlifting

Back Squat
1×4 at 60% 1RM
1×3 at 75% 1RM
1×2 at 85% 1RM
1×2 at 85% 1RM

Rest as needed between sets.

Snatch
1×3 at 60% 1RM
1×3 at 70% 1RM
1×3 at 75% 1RM
1×3 at 80% 1RM
1×3 at 80% 1RM
1×3 at 80% 1RM

Rest as needed between sets.

Clean & Jerk*
(3+1)x1 at 60% 1RM
(3+1)x1 at 70% 1RM
(2+1)x1 at 80% 1RM
(2+1)x1 at 80% 1RM
(2+1)x1 at 80% 1RM

Rest as needed between sets.

Snatch Deadlift
3×4 at 90% 1RM

Wednesday

Waterlogged
For 6 cycles:
AMRAP 5 mins of:
50/40 Row Calories
Dumbbell Devil Press, 35/20 lbs

No rest between cycles.
For each cycle restart the AMRAP.

In the first 2 minutes, Row 50/40 CALs.

For every CAL not completed in 2min, complete 1 DB Devil’s press in remaining time

*Max of 10 devil press in each round

Strict Press
Heavy single for the day

Thursday

CrossFit

Strength/Prep
On the minute x 8 mins:
2 Power Clean & Push Jerks, 75% 1RM

*Drop and reset between reps

Hit the Cruise Control
8 rounds for time of:
8 Handstand Push-ups
4 Power Cleans, 135/95 lbs
3 Box Jump Overs, 30/24 in
4 Power Cleans, 135/95 lbs
3 Box Jump Overs, 30/24 in

Super Fitness Robot: sub 9 min

More Likely: 12-16min

Destiny
Complete as many rounds as possible in 20 mins of:
Row, 500 m
12 Thrusters, 45/35 lbs
Assault Bike, 1000 m
6 Strict Pull-ups

Weightlifting

Front Squat
1×4 at 60% 1RM
1×4 at 70% 1RM
1×3 at 80% 1RM
1×3 at 80% 1RM
1×3 at 80% 1RM

Rest as needed between sets.

Snatch
1×2 at 60% 1RM
1×2 at 70% 1RM
1×2 at 80% 1RM
1×2 at 85% 1RM
1×2 at 85% 1RM

Rest as needed between sets.

Clean & Jerk
(3+1)x1 at 60% 1RM
(3+1)x1 at 70% 1RM
(2+1)x1 at 80% 1RM
(2+1)x1 at 85% 1RM

Rest as needed between sets.

Clean Deadlift
3×4 at 90% 1RM

Rest as needed between sets.

Friday

Back Squat
10-7-7-20

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

20min to complete:

10 reps @ 25% of the 20 rep
7 reps @ 50% of the 20 rep
7 reps @ 75% of the 20 rep
20 reps – ADD 5-10lbs today compared to what you did on the previous squat day

If you haven’t done a 5 rep max, establish that instead today!

Grip it and rip it, with a friend
Partner AMRAP 1/2
AMRAP 16 mins of:
8 Power Snatches, 95/65 lbs
Run, 100 m
1 Rope Climb, 15 ft

*Alternate movements with your partner.

21.04.12 – 21.04.16

Monday 21.04.12

Ain’t no sunshine when she’s gone
5 rounds, each round for time, of:
15 GHD Sit-ups
10 Push Jerks, 60% 1RM
20/15 Assault Bike Calories

Rest 2 mins between each round.

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.
*For running look at the Limited Equipment option.

Super Fitness Robot time:
2:00 or less per interval.

More Likely time:
3:15 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.

Tuesday 21.04.13

CrossFit

Gymnastics Skills
10 minutes of ring muscle-up drills/practice

Nasty Girls
3 rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135/95 lbs

Super Fitness Robot time:
Men, 8:08 or less (btwb data).
Women, 9:27 or less (btwb data).

More Likely time:
Men, 11:36 (btwb data).
Women, 12:50 (btwb data).
(consider scaling if this seems unrealistic)

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

Weightlifting

Back Squat
60% x3, 70% x3, 80%x3x2

Snatch
60% x3, 70% x3, 75% x3x3

Clean & Jerk
60% x3+1, 70% x3+1, 75% x(3+1) x3

Snatch Deadlift
85% x4x4

Wednesday 21.04.14

Back Squat
10-7-7-20

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

20min to complete:

10 reps @ 25% of the 20 rep
7 reps @ 50% of the 20 rep
7 reps @ 75% of the 20 rep
20 reps – ADD 5-10lbs today compared to what you did on the 7th

If you haven’t done a 5 rep max, establish that instead today!

**
7 rounds for time of:
Run, 200 m
Devil Press, 35/25 lbs

Super Fitness Robot time:
16:30 or less.

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

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

Thursday 21.04.15

CrossFit

Gymnastics Skills
Handstand walking drills

Spindrift
3 rounds for time of:
150 Double Unders
15 Handstand Push-ups
5 Rope Climbs, 15 ft

Weightlifting

Front Squat
60% x4, 70% x4, 75%x4x3

Snatch
60% x2, 70% x2, 80% x2, 85% x2

Clean & Jerk
60% x2+1, 70% x2+1, 80% x2+1, 85% x2+1

Clean Deadlift
85% x4x4

Friday 21.04.16

Back Squat
10-7-7-20

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

20min to complete:

10 reps @ 25% of the 20 rep
7 reps @ 50% of the 20 rep
7 reps @ 75% of the 20 rep
20 reps – ADD 5-10lbs today compared to what you did on the previous squat day

If you haven’t done a 5 rep max, establish that instead today!

Rowing Benchmark
Row 5 km

This is an all out effort for time.

Other Equipment Conversions:
Replace 5 km of rowing with 5 km of running, 12 km on the Rogue Echo Bike, Assault Bike, or Schwinn Airdyne, 5 km on the Concept 2 Ski Erg, 10 km on the Concept 2 Bike Erg. If using an Air Runner reduce the distance by 25%.

Super Fitness Robot time:
Men, 19:03 (data from btwb).
Women, 21:47 (data from btwb).

More Likely time:
Men, 20:26 (data from btwb).
Women, 23:39 (data from btwb).
(consider scaling if this seems unrealistic)

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

21.04.05 – 21.04.09

Monday 21.04.05

New squat cycle starts today!

Back Squat
Establish a 5 Rep Max

Christine
3 rounds for time of:
Row, 500m
12 Deadlifts, 1x bodyweight
21 Box Jumps, 24/20 in

Other Equipment Conversions:
Replace each 500 m of rowing with 400 m of running, 1200 m on Assault Bike, 500 m on 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:
10:32 or less for men (btwb data, 80%).
12:07 or less for women (btwb data, 80%).

More Likely time:
12:38 or less for men (btwb data, 40%).
14:15 or less for women (btwb data, 40%).
(consider scaling if this seems unrealistic)

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

Tuesday 21.04.06

CrossFit

"Tri" harder
3 cycles, each cycle for time:
2 rounds of:
25 Double Unders
5 Strict Handstand Push-ups
25 Double Unders
7 Push Press, 60% 1RM

Rest 3 mins between each cycle.

Super Fitness Robot time:
2:30 or less per 2 round cycle.

More Likely time:
5:00 or less per 2 round cycle.
(consider scaling if this seems unrealistic)

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

Weightlifting

Back Squat
1×3 at 60% 1RM
1×3 at 70% 1RM
1×3 at 80% 1RM
1×2 at 80% 1RM

Snatch
1×3 at 60% 1RM
1×3 at 70% 1RM
1×3 at 75% 1RM
1×3 at 75% 1RM

Clean & Jerk
(3+1) 1×1 at 60% 1RM
(3+1) 1×1 at 70% 1RM
(3+1) 1×3 at 75% 1RM

Snatch Grip Deadlift
4×4 at 85% 1RM

*Rest as needed between sets.

Wednesday 21.04.07

Back Squat
10-7-7-20

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

10 reps @ 25% of the 20 rep
7 reps @ 50% of the 20 rep
7 reps @ 75% of the 20 rep
20 reps @ 60% of your 5 rep max (established Monday)

Burning Man
6-9-12-9-6 reps, for time of:
Lateral Burpee Over Barbell
Front Squat, 185/135 lbs
Chest-to-bar Pull-up

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

Courtesy of CrossFit.

Super Fitness Robot time:
8:00 or less.

More Likely time:
14:00.
(consider scaling if this seems unrealistic)

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

Thursday 21.04.08

CrossFit

Power Snatch
EMOM x 30 mins: 1 Power Snatch, pick load

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

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

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

Weightlifting

Front Squat
1×4 at 60% 1RM
1×4 at 70% 1RM
1×4 at 75% 1RM
1×3 at 75% 1RM

Snatch
1×2 at 60% 1RM
1×2 at 70% 1RM
1×2 at 80% 1RM
1×2 at 85% 1RM

Clean & Jerk
(2+1) 1×1 at 60% 1RM
(2+1) 1×1 at 70% 1RM
(2+1) 1×1 at 80% 1RM
(2+1) 1×1 at 85% 1RM

Clean Deadlift
4×4 at 85% 1RM

Friday 21.04.09

Ball Dancing
For time:
75 Wall Balls, 20/14 lbs
Run, 1 mi
Walking Lunge, 50 m
Run, 1 mi

Other Equipment Conversions:
Replace each 1 mile of running with 4800 m on the Assault Bike, 2000 m on the Concept 2 Rower, the Concept 2 Ski Erg, 4000 m on the Concept 2 Bike Erg.

Super Fitness Robot time:
25:00 or less.

More Likely time:
35:00 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.

21.03.29 – 21.04.02

Monday 21.03.29

Clean & Jerk
1×1 at 80% 1RM
*10 minutes to build up to 80% of your 1RM.

Ups and Downs
10-8-6-4-2 reps, for time of:
Clean & Jerk, pick load (60–70% of 1RM)
Bar Muscle-up

Super Fitness Robot time:
9:00 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.

Tuesday 21.03.30

CrossFit

Overhead Squat
1×1 at 80% 1RM
*10 minutes to build up to 80% of your 1RM.
**Rest as needed between sets.

Angie
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

Super Fitness Robot time:
17:00 or less.

More Likely time:
24:00.
(consider scaling if this seems unrealistic)

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

Weightlifting

Snatch
75% 1 x 3

Power clean + clean
60% 1 + 1 x 3

Power jerk + jerk
60% 1 + 1 x 3

Wednesday 21.03.31

Monster Mash Part 1
For time:
30 Deadlifts, 275/185 lbs
20 Front Squats, 185/135 lbs
10 Squat Snatches, 135/95 lbs

Rest 5 mins…

Monster Mash Part 2
21-15-9 reps, for time of:
Kettlebell Swing, 70/53 lbs
Bike Calorie

Thursday 21.04.01

CrossFit

Full Circe
2 rounds for time of:
Run, 800 m
25 Dumbbell Burpees, 50/35 lbs
10 Ring Muscle-ups

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%.

Super Fitness Robot time:
12:00 or less.

More Likely time:
20:00.
(consider scaling if this seems unrealistic)

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

Weightlifting

Tall snatch
3 x 3; find weight that allows good speed and sharp turnover

Snatch
75% 1 x 3

Clean & jerk
75% 1 x 3

Friday 21.04.02

CrossFit Games Open 21.5 prep and strategy

21.03.22 – 21.03.26

21.03.22 – 21.03.26

Monday 21.03.22

McGhee
AMRAP 30 mins:
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.

Super Fitness Robot rounds:
Men, 18.5 rounds (data from btwb).
Women, 17.1 rounds (data from btwb).

More Likely rounds:
Men, 14.1 rounds (data from btwb).
Women, 13.1 rounds (data from btwb).
(consider scaling if this seems unrealistic)

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

Tuesday 2021.03.23

CrossFit

Clean & Jerk
Clean & Jerk 1×1 at 80% 1RM

*Work up to no more than 80%. Focus on technique and skill.
**If 20.2 involves a heavy single clean or clean and jerk, this will be changed to SNATCH

Metcon: Choose your own adventure

Option 1: Rows and Toes
Complete as many rounds as possible in 20 mins of:
Row, 1500 m
30 Toes-to-bars

Option 2: Run for the Roses
Complete as many rounds as possible in 20 mins of:
Run, 1600 m
30 Toes-to-bars

Weightlifting

Snatch
heavy single; 80% of that x 1 x 3; 1 min rest on drop sets

Clean
heavy single; 80% of that x 1 x 3; 1 min rest on drop sets

Back squat
heavy single; 85% of that x 2 x 2

Weighted back extensions
30 total; DB behind neck; lock pelvis in place and flex/extend ONLY the spine; 2 sec pause at top; add weight from last Monday

Wednesday 21.03.24

Triple Sevens
7 rounds, each round for time, of:
7 Strict Ring Dips
7 Power Snatches, 115/85 lbs
Run, 200 m

Rest 1 min between rounds

*25min overall time cap
**If we change Tuesday to heavy snatch OR if 20.2 has high rep snatches, this will be cleans rather than snatches.

Other Equipment Conversions:
Replace each 200 m of running with 600 m on the Rogue Echo Bike, Assault Bike, or Schwinn Airdyne, 250 m on the Concept 2 Rower, the Concept 2 Ski Erg, 500 m on the Concept 2 Bike Erg or 45 secs of single unders or jumping jacks. If using an Air Runner reduce the distance by 25%.

Super Fitness Robot time:
1:25 or less per interval.

More Likely time:
2:15 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 21.03.25

CrossFit

Simpler Times
Part 1
3 rounds for time of:
12 Dumbbell Thrusters, 50/35 lbs
9 Pull-ups
50 Double Unders

Rest 5 mins before and …

Part 2
3 rounds for time of:
9 Dumbbell Thrusters, 50/35 lbs
6 Pull-ups
50 Double Unders

Weightlifting

Snatch
heavy single; 90% of HS x 1, 85% x 1, 80% x 1; 1 min rest on drop sets

Clean & jerk
heavy single; 90% of HS x 1, 85% x 1, 80% x 1; 1 min rest on drop sets

Front squat
work up to heavy triple

Friday 21.03.26

Open 21.3 Prep

21.03.15 – 21.03.19

Monday 21.03.15

Front Squat
7-7-7-7

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

Super Fitness Robot load:
65% or more of 1RM for all sets.

More Likely load:
50% or more of 1RM for all sets.
(consider scaling if this seems unrealistic)

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

If heavy squats aren’t a "real" workout…

Drop it like a squat
As many reps as possible in 25 mins of:
5 Front Squats, 95/65 lbs
5 Slam Balls
5 Alternating Box Step-ups, 24/20 in
10 Front Squats, 95/65 lbs
10 Slam Balls
10 Alternating Box Step-ups, 24/20 in
15 Front Squats, 95/65 lbs
15 Slam Balls
15 Alternating Box Step-ups, 24/20 in

Continue adding 5 reps each round to each movement until time expires.

*Pick your own slam ball weight, DO NOT USE WALL BALLS! We have designated slam balls for this exercise!
**Step up number each round is total combined for both legs, not per leg.

Tuesday 21.03.16

CrossFit

Momentum
4 rounds for time of:
100 Single Unders
25 AbMat Sit-ups
15 Box Jumps, 24/20 in
10 Handstand Push-ups

*25 minute time cap

Super Fitness Robot time:
13:45 or less.

More Likely time:
22:30.
(consider scaling if this seems unrealistic)

Weightlifting

Snatch
heavy single; 75% of that x 1 x 5; 1 min rest on drop sets

Clean
heavy single; 75% of that x 1 x 5; 1 min rest on drop sets

Front squat
heavy single; 80% of that x 2 x 2

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

Wednesday 21.03.17

Energy Budget
3 intervals, each interval for time, of:
30 Wall Balls, 20/14 lbs
15 Toes-to-bars
15/10 Bike Calories

*Rest 3 mins between each interval.

**Keep in mind we have the Open workout coming up again, this workout can either wreck your legs for the rest of the week, or be used as a great "maintenance" workout to stay fresh and prepared for the Open workout.

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.

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 21.03.18

CrossFit

Jerry
For time:
Run, 1 mi
Row, 2000 m
Run, 1 mi

U.S. Army Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training. He was assigned to Army USSOCOM, and was preparing for deployment to Afghanistan. He is survived by his wife, Molly; and sons, Chad, Cody, Chase and Connor.

*Other Equipment Conversions:
Replace each 1 mile of running with 4800 m on the Assault Bike, Rogue Echo Bike or Schwinn Airdyne, 2000 m on the Concept 2 Ski Erg, or 4000 m on the Concept 2 Bike Erg. If using an Air Runner reduce the distance by 25%.

OR…run or row 5 km if you do not have some of the gear needed.

Super Fitness Robot time:
22:26 or less for men.
25:27 or less for women.

More Likely time:
26:37 or less for men.
30:27 or less 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.

Weightlifting

Snatch
heavy single; 80% of that x 1 x 5; 1 min rest on drop sets

Clean & jerk
heavy single; 80% of that x 1 x 5; 1 min rest on drop sets

Front squat
heavy single; 80% of that x 2 x 2

Friday 21.03.19

Open prep for 21.2