For Time Complete:
13-9-6-3-6-9-13 reps of:
Squat Cleans (50/35kg BB or 50/35# DB)
Box Jumps (30/24”)
Post time, loading and scaling
Today we have heavy squat cleans, yes, squats today to ease away the soreness from yesterday’s thrusters. You are encouraged to choose a load that will require you to break up the rounds of 13 and 9 reps. With that being said, I challenge you to tackle the rounds of 6 and 3 quickly, powerfully and with no breaks. Additionally, choose a tall box or bench, if you have that option available, we want to make this a little tougher than normal. Brace that midline at the bottom of the squat, those dumbbells or barbell will feel heavy and, yes, you will be taxed on an aerobic level…So, take a deep breathe, set tension, keep that spine rigid and neutral, forcefully extend the hips and drop into the bottom of the squat clean with control…. And try to remember all of that!
General Warm Up
Start with a two minute row/run, then we will all come back together and do a minute of jumping jacks. Move onto 20 Samson lunges (reaching the arms towards the sky and adding a little back bend), 10 broad jumps, 10 inchworms. Now hold a downward facing dog for 2 whole minutes – peddle out the feet, roll out your ankles, kick one leg up, sway the hips. Now, step the right foot forward for a lizard lunge and reach the right arm up towards the ceiling and draw that elbow back towards the right ankle. Repeat 10 times on each side. Stand for 10 air squats and 10 lunges.
Specific Warm up
Pick up your empty barbell or light dumbbells and move through 10 RDL, 10 DL and 10 front squats. Then we will go through some clean skill/preparation, getting 5 reps of each step: 1. dip, knee + shrug // 2. dip, knee + hang clean // 3. dip + mid-shin + hang clean // 4. power clean // 5. squat cleans. Set the barbell down and go for 10 step ups, followed by 10 jumps. Now, make the box taller and go for 10 more jumps. Come back to your barbell and add some weight and go for 7 more squat cleans.
Keep the elbows long and extended until your hips completely open for the cleans. We know that as it starts to get heavier, we sometimes think that yanking the barbell or muscling it up will work best. Nope. Trust that your power will come from the hip explosion, the powerful shrug and strong squat. Push through the box jumps – that is where you can make up some time, yes, they are tall, so take a deep breathe. If you feel wobbly, step back, shake it out and go again!
Lay on the ground for 20 supine spinal twists, 1 minute of happy baby, with your hips propped on a foam roller, if you like and 2 minutes of Child’s pose or puppy pose, for a more intense shoulder stretch.
3 rounds for max reps:
1 min Thrusters (35/25kg)
1 min Sit-ups
1 min Burpees
1 min Rest
4 Rounds for Time of:
30 Slam Balls (30/20#)
4x25ft Bear Crawl
Today we have a task priority workout that will be on the longer side of the time domain spectrum. The idea here is to push each and every run and then break up the pull-ups and slam balls into sets that are quickly finished and followed by SHORT bouts of rest before getting right back to it. Think 5-5-5 or 9-6 for pull-ups and 15-15 or 10-10-10 for the slam balls. Then, move through 4 controlled 25ft lengths of bear crawl. Remember, rushing the bear crawl won’t transfer to better handstanding or handstand walking!
Start off today with a 400m run. Then move through 10 alt lizard lunges, 10 good mornings, 10 squats, and 10 scorpions. Flip over for 10 t-crossover spinal twists. Hold plank for a minute and then hang for 30-45 seconds before getting in a 25ft bear crawl.
Grab your slamball for 10 deadlifts, 10 presses, and 10 front squats. Move back to your pull-up bar for some kip swings and then a few kipping pull-ups. Get in 10 slamballs. Hinge at the hips and keep a neutral spine on each and every rep of slamball today! Get in one more 25ft bear crawl before going on a hard 200m run.
Let’s go over some scaling options. Consider doing 8 strict pull-ups if you don’t have a stable enough bar or enough room to kip. If no bar at all you can do 15 ring rows or 15 DB bent over rows on each arm. BUT before you abandon the idea of pull ups- find a park that has a bar you can use! If you do not have a slamball, you can do ground to overhead with your wallball.
Finish with 1 min couch stretch each side, some foam rolling of the lats, and consider doing some handstand holds as some homework later in the day!
As many round as possible in 12 minutes of:
20 Long legged abmat sit ups
10 left arm overhead walking lunges (50/35#DB)
10 right arm overhead walking lunges
Post number of rounds and remaining reps
Mainly to keep it moving at all times. The goal is to get more than 4 rounds… giving you a minimum of 80 WEIGHTED walking lunges, yes! The overacheivers will get into the 6th round or more- but make sure that the load eventually does become a factor- because otherwise you will over do the number of lunges AND sit ups. Any load you choose you should be able to get 2 rounds unbroken. If by round 3 you have to break the lunges and can’t go from left directly into right, then you have loaded it up correctly. If after round 4 or 5 it is tough to get any 10 reps unbroken- then thanks for using something heavy! As you look to scale or modify, keep in mind the anti-rotational stimulus here- that using the weight overhead and on only one side- you are creating a difficult load to balance. Most of the stress will be on the midline… and that is what we want. That is by design.
General Warm Up
Two rounds of: 1 minute of jumping jacks, 30 seconds of PVC pass throughs, 15s PVC windmills right side, 15s left side, 45s lizard lunge on each leg, 30 seconds air squat-second round PVC waiter’s overhead squat.
Specific Warm Up
Single arm DB push press for 10 reps on left- then walk with DB over head for 50 feet, Repeat on the right side.
Repeat the sequence with 10- strict press and walk- both sides. Then do unloaded walking lunges for 10 steps. Load up in goblet position for 10 more steps. Now go for a few reps of single arm loaded for a few steps each. And then finally bump up the load and bit, and then a bit more. At your workout load- get in 5 steps on each arm.
Clearly you can lighten the load if you can’t get through some of the walking lunge sets unbroken. The last possible thing to substitute is the overhead component of this workout. We really WANT the difficulty to be in keeping that load overhead and centered. The balance and stability are being taxed and therefore tested.For those of you who have a problem with lunges- consider a single arm overhead squat with the same rep scheme.
Finish with some updog and supermans (after all the hip flexing, let’s to some extension work) as well as couch stretch and glute stretches (recline ankle to knee)
Every minute on the minute for 10 sets
power clean and jerk
post number of reps at heaviest load
Power clean and jerk, 30 reps for time
Compare to Jan 17 2020, June 21 2018, Nov 6 2017
Today has 2 separate stimuli with one movement- the clean and jerk (ok, so two movements!). THe first is to work up to a single, heavy rep. And then if possible, continue to get a couple of reps at that load. If you have a lot of equipment- you can slowly warm up and then continue to add small increments- a bit each minute. For those who have only a limited amount- get warmed up and see how many single reps you can do at the heaviest load. Post how many reps you have lifted at that heaviest load- for some of you- look to hit a 1RM! Th4e second part of the workout- you will find a submaximal load and see how fast you can lift it for 30 reps. The goal is to do it between 3 and 4 minutes- going as heavy as possible. If you finish faster than that- you likely could/should have gone heavier (unless you used 60kg!)
General Warm Up
We will waste no time… and start right away with basic barbell warm up. For those of you who need it- do some run/row as well as leg swings and scorpions prior to picking up the barbell.
Specific Warm Up
This is really about load increases- but we will also spend time working on some mechanics of the power clean: the first pull and keeping the bar close to the shins, the second pull and keeping the bar close to the hips, keeping the elbows straight until complete hip extension. Then with the shoulder to overhead: bracing the mid-section in preparation for the dip, keeping the torso upright in the dip, driving with full hip extension before the press, fast lock-out with the elbows. Lots to do 🙂
Bump up the weight as soon as you “get” the mechanics of the movement. Don’t go UP if you need to work on some technique points. That is tough to do (perhaps impossible) if the load is too heavy. Much of the warm up should be done with moderate loading with the emphasis on fast, precise movement… THEN add weight.
Post Grace- you will likely be on the floor. SO stand up and and get your breath back again and we will first do some PVC pass throughs and other full-body stretches to loosen up (scorpions, around the worlds). Some hanging as well.
Each Part for Time:
1. 800 m run
2. 6 rounds of:
8 renegade rows (50/35# DBs)
10 mountain climbers
3. 800 m run
*** = 4 minutes of rest
Post time for each segment, load and scaling
Today we are sandwiching 6 rounds of renegade rows, mountain climbers and up-downs between two fast runs or any mono-structural movement available to you. You will put in 3-4 minutes of work in exchange for 4 minutes of rest after your run. Intentionally prepping you for part 2, where you will work on stabilizing your midline for all 3 movements. During those 6 rounds, you will spend a lot of time in plank (while you push-up, as you switch from right to left foot in the mountain climbers and as you jump back in the up-downs). Therefore, press into the floor and fight to keep the hips from sinking towards the ground. 6 rounds – check the time, write down…4 minutes of rest…then run/row/bike/ski even FASTER. Up for the challenge?
General Warm Up
Let’s start with an easy 800 m run (or your equivalent for today), if you didn’t have a course this is the perfect time to turn on your running app and map it or run for 2 minutes and turn around. Move through some butt-kickers, high knees and Frankenstein walks to prep for the run. Once we are all back together, we will reach up towards the ceiling and down to our toes for 15-20 reps – warming up our hamstrings and low back. Then step back into a plank and work through 5 inchworms, adding an extra push ups every time. Hold downward dog for 1 minute – peddle out the feet or sway your hips from side to side. Come back to plank for 10 shoulder taps and 10 scorpions – warming up the shoulders and chest. Sit back on your heels and move into child’s pose, moving your hands to the right and left sides.
Specific Warm Up
Grab your weight for 10 bent over rows – bringing the weight to your ribcage, like you will do for the renegade rows. Then some arm hugs, before coming back into plank and getting 10 up-downs (simply a burpee with no push-up). Then, with your hands on the dumbbell or the ground move through 10 mountain climbers slowly, taking time to draw your hips towards the ground and pausing for 1-3 second in plank as you alternate legs. Lastly, set your dumbbells on floor with enough space to allow your chest to touch the ground and get in 5 renegade rows – push-ups, right arms brings weight to rib cage and then left arms follows, repeat. Lastly, bump up that weight.
If you need to do training push-ups or knee push-ups for the renegade rows you can, just remember to come back to plank before pulling that weight towards your chest. You could substitute dumbbells for kettlebells if that’s all you have, they should be on the heavier side. After rounds 2-3, you might have to break up the rows – that’s a-okay! Remember to fight for a strong plank position, as I mentioned before, avoid snaking and loosing that active shoulder position. For the mountain climbers, move one leg at a time and swing that foot all the way up to where your hands/dumbbells are.
Let’s spent some time in couch stretch – 2 minutes on each side. Then, take some time massage those calves. Lastly, finish off in a happy baby, alternating straightening one leg and then the other.
16 minute AMRAP:
8 DB Deadlifts
4 DB Box Step-ups
2 DB Thrusters
1 Devil’s Press
-rest 30 seconds-
Today we have an AMRAP made of up fairly short rounds, each followed by 30 seconds of rest. Every movement today requires 2 DBs and you should be able to go straight through a round unbroken, at least for the first half of the AMRAP. Push hard to get through each round fast, doing your best not to set down the DBs and your reward is 30 seconds of rest!
Start by jumping on your rower or bike for 2 minutes. If you don’t have one, run a 400m. Then, work through the following 2 times: 10 Air Squats, 10 Step Lunges, 10 Good Mornings, 10 Lizard Lunges, and 10 Single DB Deadlifts.
Go for 10 box step-ups before grabbing a pair of DBs and working through basic DB warm-up 2 times, 5 reps each movement. On your second set turn the front squats and push presses in thrusters! Go back to your box and step up holding 2 DBs suitcase style. A devils press is a DB Burpee right into a double DB Snatch or Clean and Press. Let’s practice a few with a lighter load. Move up to heavier DBs and go through an entire round. Rest a bit and then we go for another round fast!
The simplest way to scale today is by adjusting the loading. If you do not have the DBs to get the right load consider doing a KB version (8 DL, 4 Goblet Step-ups, 2 KB Thrusters, and a KB Devils press). Like I mentioned before, start the workout with the goal of unbroken rounds and see what happens after 6-8 minutes!
We finish with some foam rolling of the glutes, quads, and t-spine.
21-18-15-12-9-6-3 reps for time of:
Toes to Bar*
Wallball Shots (30/20#)\
*scale to strict sit-up and add 3 reps per round if you have no place for toes to bar
Post finish time and scaling
Today we have a fun couplet of descending reps straight from CrossFit.com! The goal here is to manage the first few sets of toes to bar by breaking them up into approachable sets, allowing you to take on the last few rounds unbroken! We shoot for all sets of the WB Shot to go unbroken today. If you do the math, you’ll notice that the volume of WB Shots is relatively low…but also notice the heavier ball! Get this couplet done as fast as possible by having a strategy for the big sets of TTB!
We’ll start class with a 400m run. Then drop into 1 minute each side of lizard lunge to start prepping our squat. Lay on your back for a set of spinal twists and then 10 push-up down dogs. Take your time here! Next, let’s do 3 rounds of 10 perfect air squats and 30 sec of hanging, or 5/5 DB Bent over row. Lastly, get a set of 15 abmat sit-ups.
Grab your med ball and let’s go through our L1 MB Clean progression. Get 10 pausing front squats and 10 strict sit-ups. Then find a place where you can get in a set of 10 WB Shots, ideally to a 10/9ft target.
Break up the toes to bar in the big sets so that you can shoot for unbroken sets in the later rounds. Substitute strict sit-ups if you have no place for toes to bar or toes to rings, but add 3 reps per round (24-21-18…and so on). Unbroken WB Shots is the goal for ALL athletes today!
We finish with a 400m walk/jog and then some low back decompression using a foam roller and some modified pigeon and happy (birthday) baby (Jordan).
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