Dec 31, 2021
*Schedule*
New Year’s Day:
- 0900 CrossFit
- 1000-1200 Open Gym
Conditioning
With a partner, one person working at a time, complete 2 rounds of:
- 2000m Bike Erg or 1000m Row
- 30 Thrusters
- 2000m Bike Erg or 1000m Row
- 30 Clean and Jerks
30:00 time cap
Notes
Our workout today is 2 rounds of bike or row, thrusters, bike or row, clean and jerks. Your score is the time to complete 2 rounds or the number of rounds and reps completed under the 30-minute time cap.
The bike or row should never take longer than 4:30. Adjust the distance accordingly. You may switch with your partner whenever you want.
The barbell weight should be the same for both movements. You want to be able to complete sets of at least 5 on the thrusters and quick singles on the clean and jerks.
Dec 30, 2021
Schedule Update
Our New Year’s schedule is as follows:
- Friday 12/31: No 1730 Class (all other classes follow normal Friday schedule)
- Saturday 1/1: 0900 CrossFit, 1000-1200 Open Gym
Strength
3 Sets
- 8-12 Sotted Handstand Walk Steps
Or
- 8-12 Lateral Handstand Walk Steps per side
Or
- 8-12 Box Handstand Walk Steps per side
Or
- 8-12 Shoulder shifts in plank, pike, or handstand
Rest about 2:00 between sets
Notes
We are adding another option to our handstand walking progression today. But again, don’t worry if you feel you are not yet ready to get inverted. We will have a progression that is suitable for all levels of comfort with a handstand.
If you can show control on the lateral walks against the wall, try a spotted handstand walk.
We will be either working on walking laterally or simply getting comfortable supporting your body weight with a solid lockout on one arm. If you are walking, you can choose to either perform your walks against the wall or around a box. If you don’t feel comfortable bringing a hand off the ground, you can work on shoulder shifts in a plank, pike, or handstand. Focus on keeping your lower body tight, pushing tall through the support arm, and maintain a good lockout on the support arm.
Strength
3 Sets
- 3-5 Pike Compression to extended crab hold
- 3-5 Press Drag to Fall Out from Knees
Notes
We are switching up our straight arm strength work today with two new exercises.
Pike compression to extended crab hold. If you struggle to transition from the pike compression to the extended crab hold, simply work on holding the extended crab hold position for :05-10 x 2-3 reps.
Press drag to fall out from knees or feet. Focus on staying hollow throughout the rep. If you can manage to stay hollow from your knees, then progress to your feet.
Conditioning
With a partner, complete for time:
- 60-80 Calories
- 60 Strict Pull Ups
- 80 Push Ups
- 20 Rope Climbs
18:00 time cap
Notes
Our workout today is a chipper to be completed with a partner. Your score is the time it takes to complete all the reps or the number of reps completed under the 18-minute cap.
The calories should not take longer than 4-minutes to complete. Adjust the target number accordingly.
If you and your partner cannot maintain a pace of at least 10 reps per minute on the strict pull ups, adjust the number of reps or substitute ring rows or banded pull ups.
Keep the sets of push ups small and rotate often to keep from hitting failure. If you think you will reach muscular failure, do your push ups with your hands elevated on a bench or box.
Here is a good test to show that you have enough confidence on the rope to climb to the top safely. Substitute rope lowers, hanging knee raises, or adjust the height of the rope climb as needed.
Dec 29, 2021
Schedule Update
Our New Year’s schedule is as follows:
- Friday 12/31: No 1730 Class (all other classes follow normal Friday schedule)
- Saturday 1/1: 0900 CrossFit, 1000-1200 Open Gym
Strength
Every 1:30 for 8 rounds:
- 1 Power Clean + 1 Push Jerk
Notes
Today’s strength is power clean and jerk. You will perform 1 power clean and jerk every 90 seconds for 8 rounds. You may build in weight or choose a weight to maintain across all 8 rounds. At the heavier weights, you may need to pause and settle in the front rack before performing the jerk.
Conditioning
For time, complete 3 rounds of:
- 15 Shoulder to overhead
- 15 Toes to bar
- 30 Double Unders
– Rest 2:00, then complete 3 rounds of:
- 15 Hang Power Cleans
- 3 Wall Walks
- 30 Double Unders
17:00 time cap (including rest)
Notes
Our workout today is a triplet of shoulder to overhead, toes to bar, and double unders, followed by a 2-minute rest before another triplet of hang power cleans, wall walks, and double unders. Your score is the time to complete both workouts including the rest minutes or the number of rounds and reps completed under the 17-minute time cap.
The barbell weight should be light-moderate. You want to be able to do the shoulder to overhead and the hang power cleans in 1-2 sets each round.
The toes to bar should be completed in no more than 3 sets each round. Adjust the number of reps or substitute knee raises or sit ups.
The double unders should never take longer than :20. Adjust the number of reps or substitute single unders.
The wall walks should not take longer than 1-minute to complete. Adjust the number of reps or the target height to stay within the intended stimulus.
Dec 28, 2021
Schedule Update
Our New Year’s schedule is as follows:
- Friday 12/31: No 1730 Class (all other classes follow normal Friday schedule)
- Saturday 1/1: 0900 CrossFit, 1000-1200 Open Gym
Strength
Front Squat
- build to a heavy single at RPE 9
- drop 15% and do two sets of 1
Notes
Our strength today is front squats. You will first build to a heavy set of 1 reps, stopping at a weight that feels like a 9/10 rate of perceived exertion. You will then drop 15% and do two more sets of 1.
As the bar gets heavier, be sure not to make jumps in weight that are too big. This will help save you from jumping to a weight that is too heavy and hitting failure. We don’t want any failed reps.
Conditioning
In 1:30:
- 10-15 Calories
- Max Wall Balls
Rest 1:30
Continue until you have finished 125 wall balls or 6 rounds.
Notes
Our workout today is essentially 125 wall balls for time. You have a 90-second window to complete a buy-in of 10-15 calories, then accumulate as many reps of wall balls as possible in the remaining time. You will then rest 90-seconds before beginning the next round with another calorie buy-in and picking up the wall balls where you left off. You will continue this pattern until you have finished 125 wall balls or 6 rounds have expired. The coach will leave a running clock so that you can record the time the clock reads when you finish the last wall ball as your score.
The calories should not take longer than :45 to complete. Adjust the number of calories if needed.
Choose a wall ball weight that allows you to maintain bigger sets. You want to be able to complete at least 15 in a row when you are tired.
Dec 27, 2021
Schedule Update
Our New Year’s schedule is as follows:
- Friday 12/31: No 1730 Class (all other classes follow normal Friday schedule)
- Saturday 1/1: 0900 CrossFit, 1000-1200 Open Gym
Strength Part 1
Every 1:15 for 5 rounds:
- Snatch (position 3) + Snatch (position 2) + Snatch (position 1)
*Stay light and use this as a warm up.
Notes
Part 1 of our strength today will serve as a primer for our heavy snatch. You will complete 3 snatches every 1:15 for 5 rounds. Your first snatch will be from the ground, then from position 2, then from position 1. This is the reverse order of the last few weeks.
Stay at a light weight that allows you to keep your positions perfect and does not leave you feeling fatigued for the heavy snatch. Your first round should be with the empty barbell, then make small jumps and finish around 50-65% of your projected heavy single.
Strength Part 2
Every 1:15 for 5 sets:
Notes
Part 2 of our strength today is pause snatches. You will perform 1 snatch at the top of every 1:15 for 5 rounds. You may build in weight or stay at the same weight for all 5 sets. The priority, as always, is holding good positions.
Conditioning
2-4-6-8-10-12 reps of:
- Dumbbell Snatch
- Box Jumps
- Pull Ups
12:00 time cap
Notes
Our workout today is a triplet of dumbbell snatches, box jumps, and pull ups. Your score is the time it take to complete the 42 reps of each movement or the number of reps completed under the 12-minute time cap.
The dumbbell snatch should be heavy. Challenge yourself here. If you can muscle snatch the weight, it is too light.
Challenge yourself with the height of the box as long as you stay safe each rep.
The pull ups should be completed in no more than 3 sets for the last round. You can adjust the number of reps or substitute jumping pull ups or ring rows.
