WORKOUT OF THE DAY

Wednesday 211208 Open 20.3

Here we run this retest of CrossFit Open 20.3 exactly like we did back in October of 2019. If you have a “compare to” score, please perform the workout exactly how you did way back then. If you did Masters Rx, do it again, open division scaled, do it again, Masters scaled, do that. You get the picture. If you’ve never done this workout you do NOT have to scale to what CrossFit HQ programmed, you can scale HSPUs with a box, scale DL loads to whatever the coaches suggest for you. But for those who have done this in the past, stick to your previous scalings so we get a direct comparison and fill up that December PR Board! There will be one exception…. if you go Rx and do NOT make it to weight #2, your time cap is 12 minutes. Note your place after 9 minutes, that is what you’ll compare to the previous score, but the intention is that with those extra 3 minutes you get through most of, if not all of ,the first 21-15-9.

Open Workout 20.3
For time complete:
21 deadlifts (weight 1)
21 handstand push-ups
15 deadlifts (weight 1)
15 handstand push-ups
9 deadlifts (weight 1)
9 handstand push-ups
21 deadlifts (weight 2)
50-ft. handstand walk
15 deadlifts (weight 2)
50-ft. handstand walk
9 deadlifts (weight 2)
50-ft. handstand walk

♀ deadlift 155 lb. then 205 lb. (70/93kg)

♂ deadlift 225 lb. then 315 lb. (102/143kg)

Time cap: 9 minutes
(there is a 12 minute time cap for those who go Rx and do not get to weight 2 in 9 minutes)

Compare to October 25th, 2019

Scorecard for full workout variations and movement standards: https://games-assets.crossfit.com/fhwiuea1osidf0923fl.pdf

Tuesday 211207 AMRAP 20: Squat, Swing, Carry

Get into The Hut for this crowd pleaser of a 20 minute AMRAP! Set a pace that allows you to complete EACH movement in 2-3 sets max. This pace will ensure you’re moving for the majority of the 20 minutes. When you do rest, try counting to 5 or 7 (or 10) and get right back to the movement. This is often a great strategy to employ in a workout like this where nothing is TOO difficult, our brains just might need to override our bodies to keep us going!

20 minute AMRAP:
40 Air Squats
30 KB Swings (24/18kg USA)
200m Farmer Carry (24/18kg x2)
Post rounds + reps and any scaling

Monday 211206 Hang Squat Snatch

For many, this workout will require sub-maximal loading due to the fact that the hang squat snatch is inherently complex and takes much time of intentional practice to master. Today, work on the overhead squat in the warm-up because you’ll NEED that good solid overhead position in order to feel stable catching in the bottom of the squat. For some, you might find yourself hang power snatching and then overhead squatting, and that is fine. Get comfortable in the bottom of your squat with load overhead and practice practice practice. Regardless of your skill level here,  keep the bar close, get the hips open BEFORE you shrug and pull with the arms, and drop quickly as you press the shoulders up into the bar. Take your time today, the ENTIRE session after the general warm-up will be dedicated to developing more skill and comfort in this challenging and high skill lift!

Yoga at The Hut tonight at 6:00pm join via ZOOM by clicking here

Workout of the Day:
Hang Squat Snatch
3-3-3-3-3-3-3
post loading and any scaling

Saturday 211204

Classes at 8:00 and 9:00am this Saturday! Sign up in advance on MindBody and start the weekend off right.

Friday 211203 AMRAP 10: For Max Strict Pull-ups

Look at all these PRs from the month of November! We had a TON of new 1RM deadlift PRs along with many from our 3 rep CF Total workout. Many set a new PR on “Jackie” and even weighted strict pull-up PRs were set. Nice work everyone and keep it up as we head into December. As the schedules get busier as we head deep into the holiday season, remember that it is important to stay consistent in your training. Make time for yourself and your fitness this holiday season and remember…We are here for you!!

For as many strict pull-ups as possible in 10 minutes:
25 Double Unders
3 Strict Pull-ups
25 Double Unders
4 strict pull-ups
25 Double Unders
5 Strict Pull-ups
25 Double Unders
6 strict pull-ups….

…add 1 strict pull-up each round until the 10 minute mark

post total pull-ups completed and any scaling

Thursday 211202 All DB AMRAP

16 minute AMRAP:
8 DB Deadlifts
4 DB Box Step-ups
2 DB Thrusters
1 Devil’s Press
-rest 30 seconds-

Rx DBs: 50/35#
post total rounds + reps and any scaling
compare to: June 3rd, 2020

Intended Stimulus
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!

Wednesday 211201 Gymnastics + 1000m Row

We kick off December with a nice long chunk of gymnastics skill work! It is going to be a different feeling workout to start, but if you listen closely and follow along with the drills, this is going to be a really beneficial and productive day. Everyone will start class with a set of rings, parallettes, and a place (or way) to be upside down. Then, just follow along with the progressions and by the end of 20-ish minutes you’ll be more skilled AND you’ll be ready for that 1k row test! Check your old PRs and go for it! Post new PRs to the freshly cleaned PR board!

Workout of the Day:
Gymnastic Skill Work
6 minutes of Parallette H/L-Sit Drills
6 minutes of Ring Muscle Up Transition Drills
6 minutes of Inversion Drills
-then-
For time:
Row 1000m

Tuesday 211130 Back Squats and Push-ups

This past Thanksgiving week we ran a individual training session for Dr Jason and his father who was visiting from out of town. The goal was to introduce his father to CrossFit, specifically CrossFit as we know it here at The Hut. As a surprise, Dr Jason’s son joined them! They did a team of 3 work/rest workout after lots of introductory skill work and each of them got the scaling they needed to hit the intended stimulus and stay within their individual capabilities. It’s not very often we get to have a session with 3 generations! Nice work you three!

For those of you who may be interested in coordinating something similar, whether you have family in town or someone local, or if you’re simply interested in working on some individual skills yourself, please reach out to us and we’d be happy to help. The 1-on-1 setting at The Hut is not only an amazing way to get started with us, but also excellent for refining skills and weaknesses.

On the 5 minute mark for 5 rounds:
6 Back Squats (~70-75% 1RM)
max rep set of deficit push-ups (hands on 35/20# DBs, chest to ground)
post # of push-ups completed and any scaling, post load used in the notes

Monday 211129 3 RFT: Row, Snatch, Burpee

We’re back to our regular schedule this week here at The Hut and that includes Yoga Monday night at 6:00pm. Start the week off with a fast and furious triplet! Push the row pace, break the snatches into 3 sets max, and SPRINT those 12 burpees. The more you push the more this workout gives back. Go for broke and enjoy the results!

Yoga at The Hut tonight at 6:00pm join via ZOOM by clicking here

3 rounds for time:
21/18 calorie row
15 power snatch (45/30kg)
12 burpees over the bar
Post finish time and any scaling

Saturday 211127 3-rep CrossFit Total

We have a normal Saturday schedule with group classes at 8:00 and 9:00am. Sign up in advance on MindBody and for a special treat… here is the workout in advance 🙂

3-rep CrossFit Total
Shoulder Press
3-3-3-3
Back Squat
3-3-3-3
Deadlift
3-3-3-3

10 minute time limit for each movement. Deadlifts must be touch and go. Post combined total of heaviest lift for each movement. Log 3 rep loads for individual movements in the sections below the total on SugarWOD.