Jun 30, 2022
Schedule Update
We will be reducing our class offerings next Monday in observance of the 4th of July. The schedule will be as follows:
- 0800 Open Gym
- 0930 CrossFit
Strength
Bench Press @ 32X0
Notes
Today’s strength is bench press. You will complete 4 working sets of 43-4 reps. Each rep is performed with a :03 descent, :02 pause on the chest, and no pause at lockout. You can build throughout the 4 working sets, but all 4 working sets should be within 20% of your top load.
Aim for the top end of the rep range each set. If you can maintain the tempo for all 4 reps, add weight.
Conditioning
2 Rounds
Complete as many rounds as possible in 6:00:
- 8 Burpees over Dumbbells
- 6 Double Dumbbell Hang Clean and Jerk
- 48 Double Unders
Rest 2:00
Notes
Today’s workout is 2 rounds of 6-minutes of work with 2-minutes rest between efforts. You score is the total number of rounds and reps from both rounds.
The burpees should never take longer than :45 to complete. Adjust the number of reps accordingly.
The dumbbells should be a moderate weight. Though because it is only 6 reps, you should still be able to stay unbroken each round throughout the workout.
The double unders should never take longer than :40 to complete. Adjust the number of reps or substitute single unders.
Jun 29, 2022
Strength
Front Squat
Notes
Today’s strength is front squats. You will complete 5 working sets of 3 reps. All 5 working sets should be done at the same weight. The first set should feel like a 7/10 difficulty. This means that when you finish your first set, you should feel like you could have done 3 more reps. Take 2-3 minutes rest between sets. If you were here last week, aim to use about 5% more weight today.
Conditioning
Complete 3 rounds for time:
- 16-21 Calories
- 18 Toes to Bar
- 25 Wall Balls
15:00 time cap
Notes
Today’s workout is 3 rounds of calories, toes to bar, and wall balls. Your score is the time to complete 3 rounds or the number of rounds and reps completed under the 15-minute time cap.
The calories should take no longer than 1:15 each round. Adjust the target number accordingly.
The toes to bar should be done in no more than 3-4 sets each round. Adjust the number of reps or substitute knee raises or sit ups.
Use a light wall ball so that you can complete the 25 reps in no more than 3 sets each round.
Jun 28, 2022
Strength
3 Sets:
- Dumbbell Rows x 6-8 / arm
- Handstand Straddle Slides x 3 slow reps
+
3 Sets
- Seated Single Arm Dumbbell Press x 3-5 / arm
- Ring Pelican Curl Negatives x 3 slow reps
Notes
Today’s strength is 3 sets of rows and handstand tuck slides, then 3 sets of presses and ring pelican curl negatives. You can take your time working through these exercises.
For the rows, use a heavy dumbbell that allows you to move through a full range of motion and focus on control with the scapula. Aim to use about 5lbs more than last week, if possible.
Handstand Straddle Slides The priority here is keeping your elbows locked out throughout the movement. You can also substitute an angled wall hold or handstand hold if you are still working on perfecting your handstand line.
Seated Single Arm Dumbbell Press Use a heavy dumbbell that still allows you to keep your shoulder externally rotated, elbows in, and a good lockout at the top. Aim to use about 5lbs more than last week, if possible.
Ring Pelican Curl Negatives You should feel a stretch in your shoulders when your arms are fully extended. This can be adjusted just like a ring row. The more parallel your body is to the ground, the harder the movement.
Conditioning
Complete as many rounds as possible in 10:00:
- 7 Kettlebell Snatch (right arm)
- 7 Box Jumps
- 7 Kettlebell Snatch (left arm)
- 7-10 Calories
Notes
Today’s workout is 10-minutes of kettlebell snatch, box jumps, and calories. Your score is the total number of rounds and reps completed in 10-minutes.
The kettlebell should be a light weight that allows you to complete 7 unbroken reps on each arm throughout the workout.
The box height should allow you to move continuously and safely throughout the workout.
The calories should never take longer than :40 to complete. Adjust the target number accordingly.
Jun 27, 2022
Conditioning
5 Rounds:
In 2:00:
- 8 Sandbag to the Shoulder
- Max Burpee Box Jump Overs
Rest 4:00
Notes
Today’s workout is 5 rounds of 2-minutes of work with 4-minutes of rest between rounds. In the 2-minute interval, you will complete 8 sandbag to the shoulder and with the remaining time as many burpee box jump overs as possible. Your score is the number of burpee box jump overs completed across the 5 rounds.
The sandbag should be heavy, but you should be able to safely get it to the shoulder for 8 reps in under 1-minute. Adjust the weight accordingly.
You want to perform your burpees at a fast, but repeatable pace. You get a lot of rest, which will allow you to push the pace. Stay safe on each jump.
Jun 26, 2022
Strength
Clean & Jerk
Notes
Today we are building to a heavy single for the clean and jerk. You may take as many sets as you need to build in weight to your heavy single. As always, we want this single to be technically solid. You should have no more than 1 miss today as you look to find your heavy single.
Conditioning
June 2022 Benchmark
Complete as many calories as possible in 3:00 on a Concept 2 Bike Erg.
Notes
June’s benchmark is a short, power-output test on the Concept 2 Bike Erg. This is the equivalent of an 800m time trial at the track. You have to start at a hard, but just sub-maximal pace and try to hang on for all 3 minutes.
Set the monitor to count down for 3:00. Press “select workout”, “new workout”, “single time”, and then set it to 3:00. Then press the check mark and as soon as you start peddling the clock will start.
When you are finished, press “menu”, “memory”, “list by date”, and click the magnifying glass to collect you data. You’ll want to record total calories as well as your average cal/hr.
