21.02.08 – 21.02.12

Monday 21.02.08

Gymnastics Skills
Ring Muscle-up, 10 mins

*We have more people able to do bar MU vs ring MU. That’s ok but we want you to be able to do both.
**This IS NOT an AMRAP, it is not supposed to ruin you for the workout.

Ryan

5 rounds for time of:
7 Muscle-ups
21 Burpees

*Each burpee terminates with a jump 1 ft above max standing reach.

Maplewood, Missouri, firefighter, Ryan Hummert, 22, was killed by sniper fire, July 21, 2008, when he stepped off his fire truck responding to a call. He is survived by his parents, Andrew and Jackie.

Super Fitness Robot time:
13:44 or less for men.
15:00 or less for women.

More Likely time:
18:05 or less for men.
20:38 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.

Tuesday 21.02.09

CrossFit

3 intervals, each interval for time, of:
55 Double Unders
25 Wall Balls, 20/14 lbs
15 Knees-to-elbows
15 Deadlifts, 50% 1RM
Row, 500 m

*Rest 3 mins between each interval
**Shooting for 24-36min

Other Equipment Conversions:
Replace each 500 m of rowing with 400 m of running or 1200 m on the Rogue Echo Bike, Assault Bike, or Schwinn Airdyne, 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. If using an Air Runner reduce the distance by 25%.

Super Fitness Robot time:
5:00 or less for men per interval.
5:30 or less for women per interval.

More Likely time:
8:30 or less for men per interval.
9:00 or less for women 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.

Weightlifing

Mid-hang power snatch
65% x 2 x 5; 1 min rest

Snatch deadlift
100% (of snatch) x 3 x 3

Snatch balance
max for day; 90% of that x 1; 80% x 2 x 2

Back squat
80% x 3 x 5

Wednesday 21.02.10

Cause for Concern
For time:
Run, 2 mi
— then —
6 rounds of:
10 Chest-to-bar Pull-ups
10 Russian Kettlebell Swings, 70/53 lbs
5 Box Jumps, 36/30 in

*30 minute time cap
**To make a 36inch box you can put 2x 45lb plates on top of a 30inch box

Thursday 21.02.11

CrossFit

Gymnastics Skills
For quality:
Handstand Walk, 10 minutes

What goes up, must come down
3 rounds for time of:
20 Power Snatches, 95/65 lbs
10 Handstand Push-ups
10 Toes-to-bars
10 Handstand Push-ups
10 Toes-to-bars

Super Fitness Robot time:
7:00 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.

Weightlifing

Power Clean + Clean + Jerk
(55% (of CJ) x 1+1+1, 60% x 1+1+1, 65% x 1+1+1) x 2

Jerk
max for day; 90% of that x 1; 80% x 2 x 2

Front squat
75% x 3 x 5

Friday 21.02.12

Front 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:
85% or higher of 1RM.

More Likely load:
70% 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.

Or for the Carido Freeeeeeaks…

As many reps as possible in 25 mins of:
3 Front Squats, 165/125 lbs
3 Calorie Row
6 Front Squats, 165/125 lbs
6 Calorie Row
9 Front Squats, 165/125 lbs
9 Calorie Row

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

*Alternative workout to the strength day
**Barbell comes from the ground

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