Monday 21.02.01
Weightlifting
On the minute x 10 rounds
1 Clean & Jerk, pick load
Linchpin Test 12
For time:
Run, 400 m
15 Clean & Jerks, 135/95 lbs
3 Rope Climbs, 15 ft
Run, 400 m
12 Clean & Jerks, 135/95 lbs
2 Rope Climbs, 15 ft
Run, 400 m
9 Clean & Jerks, 135/95 lbs
1 Rope Climb, 15 ft
*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, 500 m on the Concept 2 Ski Erg, or 1000 m on the Concept 2 Bike Erg.
Super Fitness Robot time:
13:00 or less.
More Likely time:
17:30.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.
Tuesday 21.02.02
CrossFit
Conditioning Skills
Jump Rope Practice
Rest as needed between sets.
Single single double
Single double
Doubles
Triples
…
The Daily Grind
3 rounds, each round for time, of:
30 Alternating Pistols
25 GHD Sit-ups
20 Box Jumps
15 Burpee Box Jump Overs
Rest 3 mins
Rest 3 mins between each round.
30min overall time cap
Super Fitness Robot time:
4:15 or less per interval.
More Likely time:
7:00 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.
Weightlifting
Tall snatch
3 x 3; find weight that allows good speed and sharp turnover
High-hang snatch
60% x 2 x 4
Snatch pull
85% (of snatch) x 3 x 4
Back squat
75% x 5 x 5
Wednesday 21.02.03
Weighlifting
Squat Snatch 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)
Got lats?
For time:
40 Strict Pull-ups
30 Squat Snatches, 65% 1RM
20 Deadlifts, 70% 1RM
Modify/scale to make 15-20min reasonable.
You should aim for sets of 5 or more reps of whatever pull-up variation you pick and 3-5 reps of consecutive sqt snatches at a time.
*Squat Snatches, 55-65% 1RM
Super Fitness Robot time:
15:00 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 21.02.04
CrossFit
Continuity
7 rounds for time of:
40 Unbroken Double Unders
9 Toes-to-bars
115/75 Back Squats
*20 min time cap
**Back squats come from the floor.
***Try to do each segment of the workout unbroken.
If you fail a segment unbroken, challenge yourself to re-attempt that entire set of DUs/TTB/B. SQTs before you move on.
Row Conditioning
Row 1500 m at 75% effort
*If you feel good, by all means go 100%, but this is an opportunity to simply work at a recovery pace.
**Shoot for 10min or less
Weightlifting
Power clean + clean
60% (of clean) x 2 + 1 x 3
Power jerk + jerk
60% (of jerk) x 2 + 1 x 3
Clean deadlift
90% (of clean) x 5 x 3
Front squat
75% x 4 x 5
Friday 21.02.05
Mobility
Shoulder Mobility Drills 1×1
*Rest as needed between sets.
**Extra time to dive into shoulder, chest stretches. Don’t worry we will still warm up.
***Take the extra time to do this!
J.T.
21-15-9 reps, for time of:
Handstand Push-up
Ring Dip
Push-up
In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan. "My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor
Super Fitness Robot time:
9:00 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.
CrossFit Miramont Weekly Workouts 