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

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