Jul 7, 2022
Strength
Bench Press @ 21X1
Notes
Today’s strength is bench press. You will complete 4 working sets of 4-5 reps. Each rep is performed with a :02 descent, :01 pause on the chest, and :01 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
3 Rounds
Complete as many reps as possible in 2:00:
Directly into…
Complete as many reps as possible in 2:00:
- 10 Single Arm DB Hang Power Snatch
- 6 Toes to Bar
Rest 2:00 between rounds
Notes
Today’s workout is 3 rounds of a 2-minute interval of calories immediately followed by a 2-minute interval of hang snatches and toes to bar. You will then rest 2-minutes before beginning the next round. Your score is the total number of calories each round plus the total number of reps completed each round.
Choose a moderate-hard pace that feels sustainable across three rounds.
The dumbbell should be a light-moderate weight that allows you to maintain unbroken sets of 10 throughout the workout.
Aim to complete the toes to bar in 1 set throughout the workout. Substitute knee raises or sit ups, if needed.
Jul 6, 2022
Strength
Front Squat
Notes
Today’s strength is front squats. You will take 5-7 warm up sets to build to a weight that is challenging, but you can successfully complete 3 sets of 3 reps. On a scale of 1-10, it should feel like an 8-9. This means that you when you finish your first working set, you should feel like you could have completed 1 or 2 more reps.
Conditioning
In 9:00:
- 2000m Row or 4000m Bike Erg
- Max Distance Handstand Walk or Forward Crawl in remaining time (25ft segments)
Notes
Today’s workout is from the Last Chance Qualifier. You will have 9-minutes to row 2000m (or bike 4000m if no rowers are available), then with the remaining time handstand walk or forward crawl as many feet as possible. Your score is the distance covered after the row.
The row should take no longer than 8-minutes to complete. That is a 2:00/500m pace on the rower (2:00/1000m pace on the bike). If your best 2k time is not under 8-minutes, you should row 1750m (or bike 3500m).
The handstand walk or forward crawl is broken up into 5ft segments. You will turn around every 25ft.
Jul 5, 2022
Strength
Take 10 minutes to build in weight to an RPE 7 for the following complex:
- Power Snatch (position 1) w/ :02 pause in receiving position x 2 + Overhead Squat from pause after the second rep.
Then, every minute on the minute for 4:00:
- Complete the above complex at your RPE 7 weight.
Notes
Today’s strength is snatches. The complex works like this: you will do a snatch deadlift. Then you will lower the bar to position 1 and perform a power snatch, pausing for :02 when you receive the bar overhead before standing to full extension and lowering the bar back to the hips. Then, perform another power snatch and pause again for :02 when you receive the bar overhead. Then, instead of standing, sink into the bottom of your overhead squat, then stand to full extension.
You will start by taking 10-minutes to build in weight to a moderately heavy weight. It should feel like a 7/10 difficulty and you will then need to be able to complete the complex four times at the top of the minute with that weight.
Conditioning
For time:
- 400m Run
- 30 Clean and Jerks
- 400m Run
10:00 time cap
Notes
Today’s workout is a simple couplet of running and clean and jerks. Your score is the time to complete the prescribed work or the number of reps completed under the 10-minute time cap.
The runs should take no longer than 2:30. Adjust the distance accordingly.
The clean and jerks should be done with a moderate weight. Quick singles at a pace of :06 per rep or faster is the goal.
Jul 4, 2022
Conditioning
July 2022 Benchmark Workout
Complete as many rounds as possible in 20:00:
- 5 Strict Pull Ups
- 10 Push Ups
- 15 Air Squats
Notes
Our benchmark for July is “Strict Cindy”. Your score is the number of rounds and reps completed in 20-minutes.
Don’t spend more than :30 on the strict pull ups each round. This means that you can break the strict pull ups into more than 1 set, but you have to be fast with your breaks. You can substitute banded pull ups or ring rows, but not kipping pull ups.
The push ups will become difficult in the second half of the workout. Consider breaking them into 2 or 3 sets from the outset. If you need to, perform your push ups with your hands elevated on a bench or box so that you can maintain good positions without reaching muscle failure.
The air squats are your chance to shake your arms out and get ready for the next round. Move smoothly and through a full range of motion each rep.
Mobility
2 Rounds
- 2 Straddle Pancake w/ :15 Hold at end range
- :30 Twisted Lizard per side
Notes
We will finish today with mobility. Rotate through the following two exercises at an easy pace for 2 rounds.
Straddle Pancake If you struggle to hinge at the waist, sit on a low box to allow your hips more range of motion.
Twisted Lizard If you cannot reach your back foot, adjust this by simply sinking into a deep lunge stretch.
Jul 3, 2022
Schedule Update
We will be reducing our class offerings in observance of the 4th of July. The schedule will be as follows:
- 0800 Open Gym
- 0930 CrossFit
Conditioning
Working in teams of 3, complete 3 rounds for time:
- 60-75 Calories (opwaat)
- 15 Wall Walks (opwaat)
- 30 Synchronized Kettlebell Swings (2pwaat)
- 15 Synchronized Burpees (everyone)
30:00 time cap
Notes
Today’s workout is done in a team of three. With one person working at a time rotating however you choose, you will complete 60-75 calories on a bike or rower. Then, with one person working at a time rotating however you choose, you will complete 15 wall walks. Then two people will work at the same time through 30 synchronized kettlebell swings. You can switch rotate in and out of the kettlebell however you want. Then, all 3 will work together through 15 synchronized burpees. Then, your team will complete 2 more rounds of that. Your score is the time to complete 3 rounds or the number of rounds and reps completed under the 30-minute cap.
The calories should take no longer than 5-minutes to complete. Keep the pace high, switch often, and transition quickly.
The wall walks should take no longer than 2-minutes to complete. Keep the sets small so that each teammate can maintain a fast pace.
The kettlebell should be a moderate weight that allows you to complete at least 10-15 unbroken.
If the burpees are going to take longer than 1:30, consider adjusting the target number of reps.
