Monday 20.08.24
Monster Mash (a)
21-15-9 reps, for time of:
Dumbbell Thruster, 50/35 lbs
Bike for Calories
— Rest 5 minutes—
Monster Mash (b)
7 rounds for time of:
7 Power Cleans, 115/75 lbs
7 Chest-to-bar Pull-ups
— Rest 5 minutes
Monster Mash (c)
3 rounds for time of:
25 Burpees
Plank Hold, 1 min
Tuesday 20.08.25
Clean & Jerk
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 more of you 1RM.
More Likely load:
75% or more of your 1RM.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.
Wednesday 20.08.26
Nancy
5 rounds for time of:
Run, 400 m
15 Overhead Squats, 95/65 lbs
OR complete the RX’d partner option…
Team Nancy
Teams of 2
5 rounds for time of:
Run, 400 m
15 Synchronized Overhead Squats, 95/65 lbs
Runs must be done together.
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, 500 m on the Concept 2 Ski Erg, or 1000 m on the Concept 2 Bike Erg.
Super Fitness Robot time:
Men: 13:35 or faster (individual).
Women: 14:30 or faster (individual).
Team: 16:00 or less.
More Likely time:
Men: 16:30 or faster (individual).
Women: 17:30 or faster (individual).
Team: 19:30.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.
Thursday 20.08.27
4 RFT: Kettlebell Swings, Box Jumps and AbMat Sit-ups
4 rounds for time of:
20 Kettlebell Swings, 53/35 lbs
20 Box Jumps, 24/20 in
20 AbMat Sit-ups
Super Fitness Robot time:
11:30 or less.
More Likely time:
16:30.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.
Friday 20.08.28
Gymnastics Part – 1
Handstand Hold
1x 240 secs
Accumulate 2-4 mins. Open floor or against a wall.
10 min or less to accumulate this time
Gymnastics Part – 2
As many reps as possible in 10 mins of:
Muscle-up
PRACTICE. Work on the skill to accumulate muscle-ups
Metcon – Part 1
3 rounds for time of:
14 Handstand Push-ups
7 Bar Muscle-ups
Rest 3 mins, then…
Metcon – Part 2
3 rounds for time of:
15 Chest-to-bar Pull-ups
15 Ring Dips
15 V-ups
Super Fitness Robot time:
3:30 or less on the 1st workout.
5:30 or less on the 2nd workout.
More Likely time:
6:00 on the 1st workout.
9:00 on the 2nd workout.
(consider scaling if this seems unrealistic)
CrossFit Miramont Weekly Workouts 