WORKOUT OF THE DAY

Friday 220415 AMRAP 12: Wall Walks and Runs

12 minute AMRAP:
1 wall walk
200m run
2 wall walks
200m run
3 wall walks
200m run…
…Etc adding 1 wall walk per round
Post total reps of wall walks completed and any scaling

Wall walks are to be performed with 2022 CF Open standards

Thursday 220414 Thruster, DU, Row Chipper

For time complete:
30 Thrusters (35/25kg)
90 Double Unders
1200m Row
90 Double Unders
30 Thrusters
Post finish time and any scaling

Wednesday 220413 Back Squats and Pull-ups

What a combo we have today! A moderately heavy squat and a quick bodyweight gymnastic movement, a match made in CrossFit heaven. For those who do not have a 1RM back squat, your working load should be heavy enough that the last rep of each set gets a touch slower each round. You certainly shouldn’t be so taxed after your 5 reps that you cannot immediately rack the bar (safely of course) and get right to the pull-up bar! From the moment you rack your barbell, you’ll have to the 1:15 mark (that’s the 75 second mark) to get in as many pull-ups as you can. Smaller sets with shorter rest between will be the right call today. Use as much of that time as possible, then REST because we’re doing this 6 times!

Every 3 minutes for 6 rounds:
5 Back Squats (60% 1RM)
Max rep pull-ups to the 75 second mark

Tuesday 220412 3 RFT: OH Lunge, TTB, BBJ

3 rounds for time:
21 Single Arm DB OH Step Lunge (50/35#)
15 Toes to Bar
9 Burpee Box Jump (24/20”)
Post finish time and any scaling

Monday 220411 Clean and Jerk 1RM

Power Clean and Jerk
5-5-3-3-1-1-1-1-1
Post heaviest set of 1 to SugarWOD

Intended Stimulus
After much skill work with an empty barbell and some light loading, you’ll start building in load after each set you complete. The ultimate goal is to hit a new 1RM today, but don’t overlook the sets of 5s and 3s, they are there to get you some volume under load. The sets of 5 should be touch and go. You can drop during the sets of 3 if needed, but you must get right back to the bar. Rest 2 minutes between sets and even more between the final few sets of 1! Good technique is a prerequisite for adding load today.

Saturday 220409

Classes at The Hut this Saturday at 8:00 and 9:00am. Please sign up in advance on MindBody and come ready for anything!

Friday 220408 AMRAP 15

A big congratulations from all of us here at The Hut to Matthew and María on their marriage! They tied the knot this past weekend in beautiful San Miguel de Allende, Mexico with a wonderful ceremony followed by an absolutely insane reception! As coaches, we can attest that training in the CrossFit methodology enabled us to dance constantly into the wee hours of the morning 🙂 Again, big congrats to you both, M&M! We’re so excited for you!

15 minute AMRAP:
100m Farmer Carry Right Arm (24/18kg)
12 Chest to Bar Pull-ups
100m Farmer Carry Left Arm (24/18kg)
12 Weighted Box Step Overs (24/20″, 24/18kg)
post total completed rounds + reps and any scaling

Thursday 220407 DB Hang Squat Cleans and Ring Dips

For time complete:
30-20-10 DB Hang Squat Cleans (40/30#)
20-15-10 Ring Dips
post finish time and any scaling

Wednesday 220406 4 rounds for time

4 rounds for time:
600m Run
25 Abmat Sit-ups
15 Up-Downs
post finish time and any scaling

Intended Stimulus
During this relatively low skill 4 round triplet, you should strive to be moving the entire time. Transition quickly and simply don’t stop during your sit-ups and up downs. This may mean dialing the pace back just a touch so you can finish one movement and go right into the next, and then get right onto your run. Scale the run if your time trial in the warmup takes longer than 3:30. This one requires YOU to create the intensity so get at it!

Tuesday 220405 5RM Deadlift

Deadlift
5-5-5-5-5
post loading and new 5RM