Jun 19, 2022
Strength
Clean & Jerk
- Build to a single at RPE 9.
- Drop 10-15% and do 2 sets of 1 rep.
Notes
Today’s strength is clean and jerks. You will start by performing one rep at a time as you build to a heavy single, stopping at an RPE 9. Once you find that number, you will take 10-15% off the bar and do 2 more sets of 1 rep.
The rate of perceived exertion of 9/10 means that you are stopping short of finding your true 1 rep max and so you should not miss any lifts today. Stop when the weight feels heavy, but it was technically solid.
Conditioning
For time:
- 30 Muscle Ups (or 45 Pull Ups)
- 25 Burpee Box Jump Overs
- 15 Squat Snatch
12:00 time cap
Notes
Today’s workout is a shorter chipper. Your score is the time to complete the prescribed reps or the number of reps completed under the 12-minute time cap.
The 30 muscle ups or 45 pull ups should not take longer than about 5-minutes. If you have muscle ups (bar or ring), but 30 is not doable in 5-minutes, consider adjust the rep scheme down to 10, 15, or 20. You may also substitute any pull up variation: jumping pull ups, ring rows, banded pull ups.
The burpees should take no longer than 3-minutes. Adjust the number of reps and or box height accordingly.
The snatches should be a moderate-heavy weight. One rep every :08-10 is a good pace.
In a crowded class, we may run two heats so that we do not have lay out as many boxes. A new heat every 4-minutes should provide enough buffer for people to share a box and not get in each other’s way.
Jun 17, 2022
Conditioning
“Eva Strong”
With a partner, complete 5 rounds for time:
- 24 Double Unders
- 19 Toes to Bar
- 2 Clean and Jerks
- 400m Run
Notes
The Workout of the Day for Saturday, June 18, is Eva Strong, a CrossFit Hero workout in honor of Eva Mireles.
Mireles, 44, died on Tuesday, May 24, 2022, while shielding her fourth-grade students from a gunman at Robb Elementary School in Uvalde, Texas. Mireles’ co-teacher, Irma Garcia, and 19 students were also killed in the shooting.
Mireles was in her 17th year of teaching in the Uvalde Consolidated Independent School District and held certifications in special education and bilingual education.
In addition to regularly running before school, she also enjoyed hiking, and friends and relatives recall she could be found in her CrossFit gym almost every day after school. Earlier this year, she participated in the CrossFit Open for the ninth time.
Mireles’ coach, Mandi Reading, remembers, “Eva loved any workout with a barbell.”
Reading and some of Mireles’ closest friends put their heads together to create the Tribute workout Eva Strong. The workout contains Mireles’ favorite movements and the rep scheme memorializes the lives lost in the tragic shooting: 5 for May, 24 for the day of the month, 19 for the number of students, and 2 for Mireles and Garcia.
“Eva was beautiful and unassuming,” Reading said. “CrossFit was her love.”
In an interview with CBS News, Mireles’ sister, Maggie Mireles Thomas, said, “I want everyone to remember her. To remember her name, remember her face and remember that she was a hero.”
In a tribute to her mom, Mireles’ daughter, Adalynn, wrote, “You are so known by so many now, and I’m so happy that people know your name and that beautiful face of yours and they know what a hero looks like. … I will forever say your name so you are always remembered, Eva Mireles, 4th grade teacher at Robb Elementary who selflessly jumped in front of her students to save their lives.”
In addition to Adalynn, 22, Mireles is survived by her husband, Ruben Ruiz, three dogs, and countless other family members and friends.
Anyone interested in making donations in Mireles’ honor may direct their contributions to the Robb School Memorial Fund.
Jun 15, 2022
Strength
Bench Press @ 32X0
Notes
Today’s strength is bench press. You will complete 4 working sets of 4-6 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 6 reps, add weight.
Conditioning
4 Rounds
In 2:00:
- 15m Single Arm Overhead Walking Lunge
- 4 Wall Walks
- Max Calories in remaining time
Rest 2:00
Notes
Today’s workout is 4 rounds of lunging, wall walks, and calories. You will have 2-minutes to complete a 15m lunge (7.5m out, 7.5m back), 4 wall walks, and as many calories as possible in the remaining time. You will rest 2-minutes between rounds. Your score is the number of calories completed across all 4 rounds.
Use a moderate weight dumbbell that allows you to complete 7.5m unbroken, quickly switch hands, and complete another 7.5m unbroken.
The wall walks should take no longer than :40 to complete. Adjust the number of reps or target height accordingly.
Hold a fast, but repeatable pace on the machine. Aim to stay consistent across all 4 rounds.
Jun 14, 2022
Conditioning
For time
- 20-25 Calories
- 200 Double Unders
- 100ft Forward Crawl (25ft sections)
- 100 Wall Balls
- 100ft Forward Crawl
- 100 Abmat Sit Ups
- 100ft Forward Crawl
- 200 Double Unders
- 20-25 Calories
22-minute time cap
Notes
Today’s workout is a chipper from the CrossFit Games Semi Finals in Montreal which was adapted for the class. Your score is the time to complete the prescribed work or the number of reps completed under the 22-minute time cap.
The calories should take no longer than 1:30 to complete. Adjust the target number accordingly.
Don’t spend more than 2:30 on the jump rope each round. Adjust the number of reps or substitute single unders.
Keep the back flat and knees close to the ground during the forward crawl. Remember this is a contralateral movement. Feel free to substitute a handstand walk if you have the skills as this is what the athletes at the Semifinals did.
Use light wall ball that will allow you to complete the 100 reps in no more than 6-minutes.
Try to catch your breath during the abmat sit ups. The athletes at semifinals did GHD sit ups. We do not recommend trying this variation without cutting the reps in half.
