Apr 13, 2021
Strength
4 Rounds not for time:
- 8 Romanian Deadlifts
- 8-10 Strict Toes to Bar
Notes
Today’s strength is 4 rounds of 8 Romanian deadlifts and 8-10 strict toes to bar. Rest about 1 minute between exercises.
The Romanian deadlifts should be at a weight that feels like a 7-8/10 difficulty. This means that when you finish your first set, you should feel like you could have done a couple more reps.
Substitute strict knee raises or L-raises if you cannot complete strict toes to bar. No matter what variation you choose, focus on keeping your shoulders relaxed and not leaning back as you lift your legs.
Conditioning
3 Rounds for time
- 2 Wall Walks
- 10 Hang Power Cleans
- 7-9 Calories
Rest 1:00
3 Rounds for time:
- 2 Wall Walks
- 10 Shoulder to Overhead
- 7-9 Calories
6:00 time cap each interval
Notes
Today’s conditioning is 3 rounds of wall walks, hang power cleans, and calories. Then you’ll rest 1:00 before completing 3 rounds of wall walks, shoulder to overhead, calories. Your score is the sum total time from both intervals.
The wall walks should take no longer than :30 to complete each round. Adjust either the target height or the number of reps.
The hang power cleans should be a light weight that allows you to move through the 10 reps quickly and unbroken.
Apr 12, 2021
Strength
Back Rack Reverse Lunges @ 20X1
Notes
Today’s strength is back rack reverse lunges. You will complete 4 sets of 5 reps per leg. Do not alternate legs each rep. Complete all 5 reps on one side, then complete all 5 reps on the other side.
Every rep will be performed with a :02 descent, light tap of the knee on the ground, and :01 pause between reps. Choose a weight that feels challenging, but allows you maintain the tempo and a soft touch of the knee on the ground each rep. If you were here for last week’s sets of 6, aim to use 5% more weight this week.
Conditioning
7 Rounds
In 1:30:
- 1 Power Clean
- 3 Front Squats
- Max Calories
Rest :45
Notes
Today’s conditioning is 7 rounds of 1:30 of work with :45 of rest. In 1:30, you will complete 1 power clean, 3 front squats, then with the remaining time as many calories as possible. Your score is the lowest number of calories of the 7 rounds.
The power clean and front squats should be heavy. Choose a challenging weight, but one that you can repeat for 7 rounds with good technique while tired.
Stay consistent on the calories. Don’t start too fast because :45 is not enough time to recover from a sprint.
Apr 11, 2021
Conditioning
Every 5:00 for 3 rounds (30:00 total):
First 5min:
Second 5min, complete 3 rounds of:
- 5 Pull Ups
- 10 Push Ups
- 10 Kettlebell Swings
4:00 time cap on each interval
Notes
Today’s conditioning is 6 intervals of running or pull ups, push ups, and kettlebell swings. Your score is the sum total time of all 6 intervals. Each interval has a 4-minute time cap.
The runs should take less than 4-minutes. If you cannot maintain an 8:00 mile pace or faster, lower the distance to 600m.
The pull ups should be done in 1 quick set each round. Substitute jumping pull ups or ring rows.
The push ups should also be done in 1 quick set each round. Do you push ups from a box if you think you will reach local muscular failure.
The kettlebell swings should be at a light-moderate weight. The goal is to pick up the kettlebell each round without hesitation and complete all 10 reps unbroken.
Apr 9, 2021
Conditioning
With a partner, complete 4 rounds for time:
- 400m Run (together)
- 30 Front Squats
- 30 Push Press
- 30 Thrusters
*One person working at a time on the barbell
28:00 time cap
Notes
Today’s conditioning is to be done with a partner. You will complete 4 rounds of a 400m run together, then 30 front squats, 30 push press, and 30 thrusters broken up between the two of you however you want. Your score is the time it takes to complete all 4 rounds or the number of rounds and reps completed under the 28-minute time cap.
The runs should take no longer than 2:30 each round. Adjust the distance accrodingly.
Choose a weight on the barbell that allows you to do 15 unbroken front squats, push press, and thrusters with minimal rest. This means your weight is limited by what you can complete 15 unbroken thrusters with when you are tired.
Apr 8, 2021
Schedule Update
The next step in the CrossFit Games qualifying process begins this Thursday: the Quarterfinals! Solidarity is incredibly proud of Connor Duddy, Gabby Ocker, Seth Coogan, and Alec McKee for advancing to the next step. They placed in the top 10% worldwide in the Open to earn their spot in the Quarterfinals.
The Quarterfinals will take place Thursday April 8 – Sunday April 11 and will consist of at least five workouts. The events are due at specific times across the weekend. In order to allow the athletes to have sufficient time to complete the workouts, the following schedule changes will be made:
Thursday April 8th – 2:15 Open Gym, 3:30 and 4:30 CrossFit are cancelled
Friday April 9th – 9:00 CrossFit, 2:15 Open Gym, and 3:30 CrossFit are cancelled
The schedule may be altered further as more details about the Quarterfinals are released. We appreciate your understanding, and we look forward to cheering on Connor, Gabby, Seth, and Alec!
Strength
4 Rounds not for time:
- 8/side Seated Single Arm Dumbbell Press
- 8/side Dumbbell Row
Notes
Today’s strength is 4 rounds of dumbbell press and dumbbell rows. You may rest about 1:00 between exercises. Try to use a heavy weight for all 4 sets.
Focus on a strong lockout during the dumbbell press and avoid arching your back too much.
Focus on a long range of motion during the dumbbell rows. Pull from a fully extended arm all the way up to the rib cage each rep.
Conditioning
5 Rounds
In 2:00:
- 12 Kettlebell Swings
- 12 Box Jump Overs
- Max Calories
Rest 1:00
Notes
Today’s conditioning is 5 rounds of 2-minutes of work with 1-minute of rest. Your score is the lowest number of calories out of the 5 rounds.
The kettlebell swings should be done unbroken. But the volume is low, so try to use moderate-heavy weight.
The box jump overs should be done to a height that allows you to remain safe throughout the workout moving at a consistent pace.
Pace yourself on the first few rounds of the calories. It should be a hard but sustainable effort.
