Aug 31, 2021
Strength
Every minute on the minute for 10:00:
- Slow Clean Pull + Power Clean (position 1)
*Pause :01 in receiving position
Notes
Today’s strength is power cleans. You will complete 1slow clean pull and 1 power clean from position 1 at the top of each minute for 10-minutes. You may build in weight or stay at the same weight for all 10-minutes.
Focus on hitting your positions as you perform the slow clean pull. Keep the bar close as you drive vertically into extension. This should not be a fast or explosive movement into extension. Rather, stay under control and focus on your balance.
Stay balanced during the dip portion for the power clean. Then drive vertically, keeping the bar path from the hips to the front rack and straight as possible.
Conditioning
Complete as many reps as possible in 9:00:
- 3 Hang Power Cleans
- 3 Calories
- 6 Hang Power Cleans
- 6 Calories
- 9/9, 12/12, 15/15…
Continue to add 3 reps each round until the 9-minute mark.
Notes
Today’s workout is a couplet of hang power cleans and calories on a machine of your choice. You will begin by completing 3 reps of each exercise. The next round, you will complete 6 reps of each exercise. And you will continue to add 3 reps to both exercises until you reach the 9-minute mark.
The hang power cleans should be performed with a moderate weight. When you are fresh, you should be able to connect 12 reps without putting the bar down.
The calories are where you recover for the next set of hang cleans. If you are not accumulating at least 10/minute at a pace that you can sustain for the 9-minutes, consider beginning with 2 calories and only adding 2 each round.
Aug 30, 2021
Conditioning
Every 6:00 for 5 rounds
- 3 Rope Climbs
- 12 Dumbbell Thrusters
- 20-25 Calories
4:00 time cap each round
Notes
Today’s conditioning is 5 rounds of rope climbs, thrusters, and calories. You will begin a new round every 6-minutes. Your score is the sum total time from all 5 rounds.
The rope climbs should not take longer than 1-minute to complete. Adjust the number of reps, target height, or substitute a foot-lock drill, rope lower, or hanging knee raises as needed. Here is a video breaking down the technique. Be sure to practice our safety test before climbing to the top of the rope.
The dumbbell thrusters should be done with a light-moderate weight that allows you to complete the 12 reps in a row each round.
The calories should not take longer than 1:30 to complete.
Aug 29, 2021
Strength
Deadlift
- Build to a heavy single with a :05 negative
- Drop 20% and do 2 sets of 5 @ 20X1
Notes
Today’s strength is deadlifts. You will begin by building to a challenging set of 1 reps with a tempo restriction. That tempo requires you to have a :01 pause at lockout and :05 negative. Once you have found your heavy set of 4, you will take 20% off the bar and perform 2 more sets of 5, this time with a slightly faster tempo. These reps will have a :01 pause at lockout, :02 negative, no pause between reps.
Pay close attention to the tempo as you build in weight. If you cannot maintain that slow descent with good positions, you have gone too heavy. It should take around 6-8 sets to build from the empty bar to your heavy set of 1.
Conditioning
August 2021 Benchmark
For time:
- 10 Wall Walks
- 25 Toes to Bar
- 40m Dumbbell Front Rack Walking Lunge
- 25 Toes to Bar
- 10 Wall Walks
10-minute time cap
Notes
The benchmark workout for August 2021 is a chipper. This workout is about your endurance with 2 different gymnastics exercises that sandwich a longer lunge. Your score is the time it takes to complete the prescribed work or the number of reps completed under the 10-minute time cap.
The wall walks should take no longer than 2-minutes to complete on either end of the workout. You may adjust the number of reps or the target height for each rep if you cannot complete 10 reps in under 2-minutes.
The toes to bar should take no more than 4 sets to complete. Adjust the number of reps or substitute knee raises or sit ups.
The lunge should be done with a moderate weight that allows you to complete at least 20m unbroken and maintain a soft touch of the knee each rep. You must keep your fingers around the handle of the dumbbells while it is in your front rack. You are not allowed to sit them on your shoulders and place your hands on the head of the dumbbells.
Compare to 20210802.
Aug 27, 2021
Conditioning
With a partner, alternate movements and complete as many rounds as possible in 25:00:
- 200m Run
- 20 Wall Balls
- 10 Burpee Box Jump Overs
Notes
Today’s conditioning is to be done with a partner. Partner 1 will begin by completing a 200m run. Then partner 2 will do 20 wall balls. Then partner 1 will do 10 burpee box jumps overs. Then partner 2 starts the next 200m run. This pattern continues for 25-minutes. Your score is the number of rounds and reps completed.
The runs should take no longer than 1-minute. Adjust the distance accordingly.
The wall balls should always be completed unbroken. Use a weight that allows you to maintain sets of 20.
The burpee box jump overs should never take longer than 1-minute to complete. Adjust the number of reps and/or box height as needed.
Aug 26, 2021
Strength
Front Squat + Back Squat
Notes
Today’s strength is 1 front squat + 3 back squat. This means that one set has you perform 1 front squat, rack the bar, immediately place it on your back rack, and perform 3 back squats.
You will use the same weight for all 4 working sets today. It should be a weight that feels like a 7/10 difficulty on the first set. The front squat will most likely be the limiting factor here, so make sure you choose a weight where the set of 2 front squats does not feel too difficult. Aim to use about 10% more weight than last week.
Conditioning
21-15-9 reps of:
9:00 time cap
Notes
Today’s conditioning is a fast couplet of calories and power snatches. The individual athletes completed this at the 2021 CrossFit Games. Your score is the time to complete the 45 reps of each movement or the number of reps completed under the 9-minute time cap.
The calories should be completed at a pace of at least 10/minute. If that does not sound like a sustainable pace, adjust the rep scheme to 18-12-6 calories.
The power snatches should be light. Small touch and go sets would be a good strategy.
