Sep 30, 2020
Strength
Complete 3-4 rounds not for time:
- 10 V-Ups
- 10 Hollow Rocks
- :10 Hollow Hold
Rest as needed between rounds
Notes
Today’s strength is 3-4 rounds of v-ups, hollow rocks, and a hollow hold. The intention is to complete the exercises continuously with no break, but you may rest as needed between rounds.
You may adjust the v-ups by performing tuck ups.
If you cannot maintain a good position during the hollow rocks or hollow hold, tuck one or both legs in and/or bring your arms by your sides. Remember, we want your lower back to be pressed into the ground the whole time.
Conditioning
5 Rounds
In 2:00:
- 8 Single Arm Devil Press
- Max Dumbbell Box Step Ups in remaining time
Rest 1:00
Notes
Today’s conditioning is 5 rounds of devil press and box step ups. In the 2-minute work window you will complete 8 single arm devil press and then, with the remaining time, complete as many step ups as you can. Your score is the total number of step ups completed across the 5 rounds.
The devil press should be performed with a weight that allows you to complete the 8 reps continuously. Remember to pull the chest up after you hop up out of your burpee before completing the ground to overhead.
The step ups should be performed with the dumbbell that you are using for your devil press. You may hold the dumbbell however you want. You must alternate legs each rep.
Sep 29, 2020
Strength
Front Squat
Build to a heavy single with a :07 descent
Notes
Today’s strength is tempo front squats. You will build to a heavy 1-rep with a :07 descent. The goal is to ensure the descent is consistent. Controlling the bottom half of the squat is much more difficult. Don’t allow yourself to drop into the bottom. Stay in control throughout the rep.
Conditioning
5 Rounds
In 1:00:
- 4 Power Cleans
- 4 Front Squats
- Max Calories in remaining time
Rest 1:00
Notes
Today’s conditioning is 5 rounds of power cleans, front squats, and calories. You will have 1-minute of work and 1-minute of rest, and in that minute you have to complete a buy in of 4 power cleans and 4 front squats before getting on your machine to complete as many calories as possible. Your score is the lowest number of calories completed out of the 5 rounds.
The power cleans and front squats should be performed with a moderately challenging weight. If using a barbell, the power cleans may be quick singles, but the squats should be unbroken. If you are using dumbbells or kettlebells and don’t have anything heavy enough to make 4 reps challenging, consider adding a few reps.
Try to stay consistent on the machine across all 5 rounds. This will mean holding back just slightly on the first few rounds. If you do not have a machine, you may substitute 10m shuttle sprints, burpees, or double unders.
Sep 28, 2020
Strength
Every minute on the minute for 10:00:
- 1 slow snatch pull + 1 snatch from position 2
Notes
Today’s strength is a slow snatch pull + 1 snatch from position 2. You will complete 1 rep of the complex at the top of every minute for 10 minutes. You may either build throughout the 10-minutes or stay at the same weight across all sets.
During the snatch pull, we are slowing things down to allow you to focus on staying balanced, driving the bar straight up, and hitting your positions precisely.
Pass through a full squat during snatch from position 2. Focus on keeping the knees back, chest up, and toes down on the ground as at position 2. Then drive vertically, keeping the bar close to your body, and receiving in a solid overhead support position.
Conditioning
4 Rounds for time:
- 20 Russian Kettlebell Swings
- 15 Burpee Box Jump Overs
13:00 time cap
Notes
Today’s conditioning is 4 rounds of Russian kettlebell swings and burpee box jump overs. Your score is the time it takes to complete 4 rounds or the number of rounds and reps completed under the 13-minute time cap.
Russian kettlebell swings means that you’re arms will be parallel to the ground at the top of the swing. Because the range of motion is smaller, grab a slightly heavier kettlebell than typically use. But the goal should still be to complete the 20 reps in 1 or 2 quick sets.
The burpee box jump overs should take no longer than 2-minutes to complete each round. Choose a box height that allows you to jump up safely each rep without hesitation. Adjust the number of reps, if needed.
Sep 27, 2020
Schedule Change – 5 new classes per week!
Our new afternoon schedule starting Monday September 28:
- 1415 – 1540 Open Gym
- 1550 CrossFit class
- 1700 CrossFit class
- 1715 Washington Park Class (M & W only)
- 1810 CrossFit class
- 1920 Barbell (M, Tu, & Th)
All other class times will remain the same. You can review our full schedule here.
Strength
Shoulder Press
- Build to a heavy single
- Drop 10% and perform 2 sets of 1 rep
Notes
Today’s strength is strict press. You will build to a challenging set of 1 reps with a :01 pause overhead each rep. After you find your heavy set of 1, take 10% off the bar and perform 2 more sets of 1.
Focus on keeping your belly tight and don’t let yourself arch your back as you press up.
Conditioning
6 Rounds for time
- 400m Run
- 12 Alternating Single Arm Hang Clean and Jerks
20:00 time cap
Notes
Today’s conditioning is 6 rounds of running and single arm hang clean and jerks. Your score is the time it takes to complete all 6 rounds or the number of rounds and reps completed under the 20-minute time cap.
The runs should take no longer than 2:15 each round. Adjust the distance accordingly.
The single arm hang clean and jerks should be completed with a moderately challenging weight. If you are using a dumbbell, alternate hands every rep. If you are using a kettlebell, alternate hands after 6 reps. The weight should be challenging each round, but because you have a long run in between rounds to shake your arms out, you should still aim to complete 12 in a row.
Sep 25, 2020
Conditioning
With a virtual or socially distant partner, alternating full rounds, complete 5 rounds each:
30:00 time cap
Notes
Today’s workout is to be done with a socially distant or virtual partner. Partner 1 begins by running 200m and completing 25 wall balls, then rests while partner 2 does the same. Continue this pattern until both partners have completed 5 rounds. If you do not have a partner, rest the same amount of time it took you to complete the round.
The runs should take 1:00 or less. Adjust the distance if needed.
The wall balls should be completed in 1 or 2 sets. If you do not have a wall ball, substitute light thrusters.
