Tuesday 2016.03.29

Mar 28, 2016

Towne Farmer's Carry

Strength

15 minutes to build to a 1RM Strict Press

Conditioning

Fitness:

4 rounds for time:

  • 8 Burpee Pull Ups
  • 20 Wall Balls (20/14)
  • 80 Single Unders

Performance:

4 rounds for time:

  • 4 Burpee Muscle Ups
  • 20 Wall Balls (20/14)
  • 80 Double Unders

Monday 2016.03.28

Mar 27, 2016

Sohail_MU_Crop2

Best of luck in DC Sohail. We will miss you!

Strength

20 minutes to establish 1RM Deadlift

Conditioning

For Times:

At 0:00
400m Sprint

At 5:00
20 Toes to Bar*
15 Deadlifts (275/185)
20 Toes to Bar

At 10:00:
400m Sprint

*Scale to Abmat Sit Ups

Friday 2016.03.25

Mar 24, 2016

March Prep Course Graduates

You have several choices today:

  1. Come in and do skill or prep work for Open workout 16.5 on Saturday. Brush up on movements in the workout or do a sample round to test pacing etc. or simply talk strategy with coaches and other competitors.
  2. Do the Solidarity CrossFit workout for the day (below). This will be a good option for those not doing the Open and who want to workout on both Friday and Saturday.
  3. Do CrossFit Open workout 16.5. For those who won’t be able to come Saturday and want to do the open WOD. Anyone competing in the Open must have a judge and turn in a signed scorecard to get their score validated. It is the athlete’s responsibility to procure a judge if you choose to do the workout on a day other than Saturday. Coaches will not be able to judge during class.

Strength

Every minute, on the minute, for 10 minutes: 1 Power Snatch

Fitness take from the hang.

Conditioning

For times:

  • Run 200m
  • 25 Back Squats (135/95)

Rest 2:00

  • Run 200m
  • 15 Front Squats (135/95)

Rest 2:00

  • Run 200m
  • 10 Overhead Squats (135/95)

Squats should be unbroken. Overhead squats can be scaled down during the rest period, if necessary, but back squat and front squat should be at the same weight.

Wednesday 2016.03.23

Mar 22, 2016

Christian Post Workout

Strength

Back Squat

Every 2 minutes, for 4 sets:

Set 1 – 12 x 50%
Set 2 – 10 x 55%
Set 3 – 8 x 60%
Set 4 – 6 x 65%

This is meant to be light. We’ll be testing lifts next week!

Conditioning

Fitness:

Every minute, on the minute, for 8 minutes:

3 Burpees + 4 Unbroken Thrusters

If you fail to finish the work in a minute, rest until the next minute, but you must do 8 full rounds.

Performance:

Every minute, on the minute, for as long as possible:

Minute 1: 1 Burpee + 1 Thruster (95/65)
Minute 2: 2 Burpees + 2 Thrusters
Minute 3: 3 Burpees + 3 Thrusters

…and so on, until the required work cannot be completed in the minute.