Feb 22, 2021
Strength
Deadlift @ 10X1
Notes
Today’s strength is deadlifts. You will perform 3 sets of 10 reps and take about 2-3 minutes rest between sets. Every rep will be performed with a :01 pause at lockout, :01 smooth lower, and no pause on the ground.
Take 4-6 warm up sets to build to your working weight. Your working weight should be a 7/10 difficulty. This means that you should finish your set and feel like you could have done at least 3 more reps at that tempo.
Conditioning
At 0:00, for time:
- 12-10-8-6-4-2 Alternating Dumbbell Snatch
- 9-12 Calories
At 10:00, for time:
- 12-10-8-6-4-2 Alternating Dumbbell Clean and Jerk
- 9-12 Calories
8:00 time cap each workout
Notes
Today’s conditioning is 2 sets of heavy dumbbell work and calories. There is an 8-minute time cap on each workout. Your score is the sum total time of both sets.
The dumbbell snatches should be heavy. Focus on a strong leg drive and punch up against the dumbbell to receive it in a stable overhead position. Challenge yourself here.
The dumbbell clean and jerks should also be heavy. It should be the same weight as the dumbbell snatches.
The calories should take no longer than :40 each round. adjust the number of calories accordingly.
Feb 21, 2021
Conditioning
At 0:00, complete 4 rounds of:
- 15 Push Press
- 15 pull ups
At 10:00, complete for time:
At 15:00, complete 4 rounds of:
- 15 Wall Balls
- 15 Burpees over the bar
At 25:00, complete for time:
Notes
Today’s conditioning has 4 parts. You will begin by completing 4 rounds of 15 push press and 15 pull ups, then rest until the 10-minute mark. At the 10-minute mark, you will complete 30-40 calories for time. At the 15-minute mark, you will complete 4 rounds of 15 wall balls and 15 burpees, then rest until the 25-minute mark. At the 25-minute mark complete another 30-40 calories for time. There is a 8:00 time cap on the 4 round portions and a 3:00 time cap on the calories.
Your score is the sum total of all 4 times.
The push press should be a lighter weight that allows you to complete the 15 reps in 1-2 sets every time.
The pull ups should be completed in 2-3 sets each round. You may substitute jumping pull ups or ring rows.
The calories should be completed under the 3-minute time cap. Substitute a 600m run if you do not have a machine.
The wall balls should be completed unbroken every round. Choose a ball light enough to allow that.
The burpees should take no longer than 1:15 to complete each round. Adjust the number or reps accordingly.
Feb 19, 2021
Conditioning
With a partner, complete for time:
- 1750-2000m Row (or 3500-4000m Bike) (each and at the same time)
- 50 Clean and Jerks
- 100 Double Unders (each and at the same time)
- 50 Power Snatches
30:00 time cap
Notes
Today’s conditioning is a chipper to be completed with a partner. You will start by rowing 1750-2000m or biking 3500-4000m each on your own machine. Once you are both finished, you will start working on 50 clean and jerks, where only one person may work at a time. Then perform 100 double unders each and you may both work at the same time. Then finally perform 50 power snatches with only one person working at a time.
Your score is the total time to complete the work or the number of reps completed under the 30-minute time cap.
The row should take no longer than 8:30. Adjust the distance if needed and try to finish the row at around the same time as your partner.
The clean and jerks should be a light-moderate weight that allows you and your partner to complete quick singles back and forth. Try to use the same weight for your power snatches with the same strategy.
Don’t let the double unders take more than 2:00 to complete. Adjust the number or perform single unders. Try to finish around the same time as your partner.
Feb 18, 2021
Strength
Back Squat @ 20X0
Notes
Today’s strength is back squats. You will perform 5 sets of 2 reps all at the same weight. Rest about 3-minutes between sets. Every rep will be performed with a 20X0 tempo. That means take :02 to lower down, stand up quickly, and don’t pause at all between reps.
Take 3-5 warm up sets to find your working weight. It should feel like a 7/10 difficulty. If you were here for last week’s sets of 4, use about 5% more weight this week.
Conditioning
3 Rounds
- 16 Front Rack Lunges
- 12 Pull Ups
- 14 Box Jump Overs
- 21 Toes to Bar
18:00 time cap
Notes
Today’s conditioning is 3 rounds of lunges, pull ups, box jump overs, and toes to bar. Your score is the time to complete all 3 rounds or the number of rounds and reps completed under the 18-minute time cap.
The lunges should be at a moderate weight. The overall volume is low, so it doesn’t have to be too light, but the goal should be to complete all 16 reps unbroken each round. Be sure to maintain a soft touch of the knee each rep.
The pull ups should take no more than 2 sets. You may substitute jumping pull ups or ring rows.
The box jump overs should be to a height that you can jump to without hesitation between reps and you will remain safe throughout the workout.
The toes to bar should take no more than 3-4 sets each round. Substitute knee raises or sit ups if needed.
Feb 17, 2021
**Schedule Note**
Due to the inclement weather, all classes are cancelled today. This includes CrossFit, Barbell, and Zoom classes.
Thank you for understanding.
Strength
Every minute on the minute for 10:00:
- 2 Power cleans from position 2
- 3 Bar Facing Burpees
Notes
Today’s strength is power cleans from position 2. At the top of each minute for 10-minutes, you will perform 2 power cleans from position 2 and 3 bar facing burpees, then rest until the top of the next minute. We recommend using the same weight for all 10 rounds.
Focus on keeping your big toes pressed into the ground as you lower down to position 2 in order to maintain good balance. Then drive vertically through position 1.
Focus on consistent footwork and try to move fast during the burpees.
Conditioning
For times
At 0:00, complete 3 rounds of:
- 12 Kettlebell Swings
- 12 Push Press
- 60 Double Unders
At 7:00, complete:
At 14:00, complete 3 rounds of:
- 12 Kettlebell Swings
- 12 Push Press
- 60 Double Unders
5:00 time cap on each part of the workout
Notes
Today’s conditioning is 3 parts, one part completed every 7-minutes. Your score is the sum total of all 3 times. There is a 5-minute time cap on each workout.
The kettlebell swings should be a moderate weight that allows you to complete every set of 12 unbroken.
The push press should also be a moderate weight, but the goal should be to complete the 12 reps unbroken.
The double unders should be take no more than :40 to complete each round. Adjust the number or substitute single unders.
If your 2000m time trial is faster than 8:00, row 1000m. If it is slower than 8:30, row 800m. The row should be a hard effort, but not 100%. Remember, you have to complete another workout on minimal effort after this.
