WORKOUT OF THE DAY

Friday 230407 Run, DU, RR

For time complete:
400m Run
80 Double Unders
24 Table Top Ring Rows
600m Run
60 Double Unders
24 Table Top Ring Rows
800m Run
40 Double Unders
24 Table Top Ring Rows
post time and scaling

Wednesday 230405 Clean and Jerk 7×3

This heavy and technique intensive day gives us a nice change of pace after the last few days of tough metcons. If you’re feeling really sore, come into The Hut, use the warm up to decide if today is a day to build in load (technique permitting) and eventually hit a new 3 rep max, or if it is a better choice to keep the load light, use the day to work on clean and jerk technique, and chase away some soreness. Regardless of with path you choose, rest 2 minutes or more between sets and stay touch and go as long as possible 🙂

Clean and Jerk
3-3-3-3-3-3-3
post new 3RM

Tuesday 230404 Handstand Helen-ish

Handstand Helen-ish
4 rounds for time of:
12 handstand push ups
21 KB swings (24/16kg)
400m run
-rest 2 minutes-
post total finish time and scaling

Monday 230403 2023 AGOQ Test 1

Congrats to Debby on qualifying for and completing the CrossFit Online Age Group Qualifier this weekend! She took on 4 tough tests, 2 each day, and gave absolutely 100%. We are proud of you! To celebrate Debby’s CrossFit success, we will ALL take on a version of the Age Group Online Qualifier Test #1 🙂 Choose a DB loading that allows the 16 reps to be completed with 1 break or fewer. Get ready to lunge CFM!!

Mobility at The Hut at 6pm tonight! There will be no ZOOM.

For time complete:
3 rounds of:
16 dumbbell step lunge (hang position)
20 toes-to-bars
Immediately followed by:
2 rounds of:
16 dumbbell step lunge (rack position)
15 chest-to-bar pull-ups
Immediately followed by:
16 dumbbell step lunge (overhead position)
10 bar muscle-ups

Rx: 50/35# DBs

20 minute time cap

Friday 230331 3 RFT

3 rounds for time:
20 SA DB Thruster (50/35#)
150 Double Unders
100m SA DB OH Carry (50/35#)
Post finish time and any scaling

Thursday 230330 AMRAP 14

AMRAP 14:
8 KB SDHP (32/24kg)
10 Toes to Bar
8 KB Swings (32/24kg USSR)
20 Abmat Sit-ups
Post completed rounds + reps and any scaling

Tuesday 230328 4 RFT

4 rounds for time:
200m run
20 Burpee Box Jumps (24/20”)
20 Pull-ups
200m run
-rest 3 minutes between rounds-
Post finish time, including rest, and any scaling

Monday 230327 5×10 Back Squat + Floor Press

Yoga at The Hut and on ZOOM at 6pm!

Every 5 minutes for 5 rounds:
10 Back Squats (AHAP)
10 DB Floor Press (AHAP)
post back squat loading and any scaling
post DB floor press loading in notes

Friday 230324 Runs + WBs

For time complete:
1200m Run
50 WB Shots (20/14#)
800m Run
35 WB Shot
400m Run
20 WB Shots
post finish time and any scaling

Thursday 230323 AMRAP 6, 5, 4

Workout of the Day:
AMRAP 6:
6 Handstand Push-ups
6 Box Jumps (24/20″)
6/6 DB Hang Clean and Jerk (50/25#)
-rest 2 minutes-
AMRAP 5:
5 Handstand Push-ups
5 Box Jumps
5/5 DB Hang Clean and Jerk
-rest 2 minutes-
AMRAP 4:
4 Handstand Push-ups
4 Box Jumps
4/4 DB Hang Clean and Jerk
post score for each AMRAP and any scaling

Intended Stimulus
These AMRAPs are short! That means it’s important to scale loading and difficulty so you can quickly accumulate rounds. Getting stuck on the wall during a 4 minute AMRAP is not ideal! Instead, find HSPU scaling and DB loading that allows you to get through the set of work unbroken at the start, and maybe in 2sets towards the end of the AMRAP. The 2 minute rest will most certainly fly by, so sit on your box, focus on your breath, and mentally prepare for the next AMRAP. It will be 1 minute shorter!