Aug 13, 2021
Conditioning
Working in teams of 3 complete as many rounds as possible in 30:00:
- 20 Kettlebell Swings Relay
- 200m Run Relay
- 10 Toes to Bar Relay
- 400m Run together
Notes
Today’s conditioning has you working in a team of 3 through 3 relays and one run as a team. Partner 1 will begin by completing 20 swings, then rest while partner 2 completes 20 swings, then partner 3 completes 20 swings. Once each member has completed the swings, you move on to the 200m run, following the same order as the swings. Then move to the toes to bar and complete another relay. Once everyone has finished the toes to bar, everyone will run a 400m together. That is one round. You will continue this pattern for 30-minutes. Your score is the number of rounds and reps completed.
The kettlebell should be heavy but completed unbroken every round. Challenge yourself with the weight a bit because there is a good amount of rest built in to the workout.
The 200m runs should be fast. Reduce the distance if you cannot complete 200m in under 1-minute.
The toes to bar should remain unbroken. Substitute knee raises or sit ups if needed.
The 400m run should not take longer than 2:15. Adjust the distance accordingly.
Aug 12, 2021
Strength
Front Squat + Back Squat
Notes
Today’s strength is 2 front squat + 4 back squat. This means that one set has you perform 2 front squats, rack the bar, immediately place it on your back rack, and perform 4 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 5-10% more weight than last week.
Conditioning
For time, 3-6-9-12-9-6-3 reps of:
- Overhead Squat
- Burpees over the Bar
12:00 time cap
Notes
Today’s conditioning is a couplet of overhead squats and burpees over the bar. Your score is the time to complete all 48 reps of each movement or the number of reps completed under the 12-minute time cap.
The overhead squats should be at a moderate weight. You should be able to complete the 12 reps in 1-2 sets and most other sets unbroken.
If you cannot maintain at least 10 burpees per minute, consider lowering the number of reps. Keep a steady pace that allows you to transition quickly between overhead squats and burpees.
Aug 11, 2021
Conditioning
At 0:00, with a partner, alternating full rounds, complete 5 Rounds each of:
- 15-20 Calories
- 20m Heavy Farmer’s Carry
At 20:00, with a partner, alternating full rounds, complete 5 Rounds each of:
- 15-20 Calories
- 20m Sandbag Carry
15:00 time cap each workout.
Notes
Today’s conditioning is two different couplets to be completed with a partner. Your score is the sum total time of both couplets.
Partner 1 will begin by completing 15-20 calories, then a 20m farmer’s carry. Then partner 2 will do the same. This will continue until each partner has
done 5 rounds. The second couplet follows the same format, except you will be doing a sandbag carry instead of a farmer’s carry.
The calories should not take longer than 1:00 to complete. Adjust the number accordingly. You will hit the time cap if you cannot complete the calories in under 1-minute.
The farmer’s carry should be heavy. You will complete 10m unbroken, put the weights down, turn around, and complete 10m unbroken. Challenge yourself, but make sure you can maintain unbroken 10m segments.
The sandbag carry should also be challenging. Here, you will walk 10m down, and return 10m without putting the sandbag down. If there is not an appropriate sandbag weight available, substitute heavy double kettlebell front rack carry.
Aug 10, 2021
Strength
Push Press @ 10X1
Notes
Today’s strength is push press. You will perform 4 sets of 8 reps with a :01 pause overhead every rep and no pause on the front rack. Use the same weight for all 4 sets. This weight should feel like a 7-8/10 difficulty on the first working set. Aim to use about 5% more weight than last week.
Focus on keeping the elbows up in the front rack as you receive the bar and dip for the next rep.
Conditioning
Every 5:00 for 4 rounds
- 24-30 Calories
- 50 Double Unders
- 10 Single Arm Shoulder to Overhead
Notes
Today’s conditioning is 4 rounds of calories, double unders, and shoulder to overhead. You will begin a new round every 5-minutes. Your score is the sum total time from all 4 rounds.
The calories should take no longer than 2-minute to complete. Adjust the number if needed.
The double unders should be completed in no more than :40. Adjust the number of reps or substitute single unders.
The single arm shoulder to overhead should be heavy. You will perform 5 reps on one arm, then 5 reps on the other. Choose a weight that allows you to complete the 5 reps unbroken, but is challenging.
Aug 9, 2021
Conditioning
For time
- 30 Toes to Bar
- 1.5 Mile Run
- 30 Toes to Bar
- 1.5 Mile Run
- 30 Toes to Bar
30:00 time cap
Notes
Today’s conditioning is an event from this year’s CrossFit Games. It is a couplet of toes to bar and running. Your score is the total time to complete all the reps or the number of reps under the 30-minute time cap.
The toes to bar should be completed in no more than 6 sets each round. Adjust the number of reps or substitute knee raises or sit ups.
The run will be done around the big loop. If you cannot run the loop in 13-minutes (8:40 mile pace), adjust the distance to 1-mile.
