Aug 31, 2022
Schedule Note
In observance of Labor Day, our schedule for Monday September 5th will be as follows:
- 0800 Open Gym
- 0930 CrossFit
The 0930 class will be a partner WOD. All other classes are cancelled.
Strength
3 Sets not for time
- 5 Handstand Shrugs @ 3030
- 1-2 Skin the Cat or :15 Assisted German Hang
- 5 Wall Facing Handstand Push Ups @ 3111
- 2 Jefferson Curls w/ :10 negative
Notes
Today’s strength session is a mix of gymnastics strength, skill, and flexibility work. You will work through the four exercises at an easy pace and complete 3 working sets.
Handstand Shrugs Focus on keeping your elbows locked out throughout this movement. All the movement should come from the shoulders. If you cannot complete these in a handstand, perform from a box handstand or in a plank position.
Skin the cat Slowly rotate around and control into a shoulder stretch at the bottom. Move slowly and controlled through this exercise. You may adjust this to a German Hang w/ assistance.
If you are not yet ready for handstand push ups, simply pick an exercise from the handstand push up progression that allows you to maintain the tempo for all 5 reps. Handstand Push Up Progression.
Jefferson Curl Use a very light weight or no weight at all and stretch into the bottom as much as possible without forcing it. Be gentle.
Conditioning
Every 3:00 for 6 rounds:
- 10 Box Jumps (step down)
- 10 Single Arm Shoulder to Overhead (5/arm)
- 15m Forward Crawl
Notes
Today’s workout is 6 rounds of box jumps, shoulder to overhead, and forward crawls. You will start a new round every 3-minutes. Your score is the total time from all rounds.
The box jumps should take no longer than :30. Adjust the height accordingly.
The shoulder to overhead should be heavy. Challenge yourself, but be sure you can do 5 reps unbroken with both arms each round.
The forward crawl will be done as 7.5m down and 7.5m back. Keep the back flat and parallel to the ground. Don’t let the hips rise up like a bear crawl.
Aug 30, 2022
Schedule Note
In observance of Labor Day, our schedule for Monday September 5th will be as follows:
- 0800 Open Gym
- 0930 CrossFit
The 0930 class will be a partner WOD. All other classes are cancelled.
Conditioning
For time:
- 800m Run
- 40-50 Calories
- 400m Run w/ Seabag
- 40-50 Calories
- 800m Run
22:00 time cap
Notes
Today’s workout is just running and calories. Your score is the time to complete the prescribed work or the number of reps completed under the 22-minute time cap.
The 800m runs should take no longer than 5-minutes and the seabag run should take no longer than 3-minutes. Adjust the distances and weight of the seabag accordingly.
The calories should take no longer than 4-minutes each round. Adjust the target accordingly.
Mobility
2 Rounds
- 5 Natural Knee Extensions with :05 negative
- 5 Straddle Pancake w/ :10 negative each rep and :10 hold last rep
Notes
We are finishing the day with 2 rounds of mobility. Take your time working through the two rounds.
For the natural knee extensions, lower as far as you can without creating any pain or discomfort in the knees or lower back. To add assistance to this exercise, wrap a band around the rig and hold onto it as you lower down.
If you struggle to hinge forward on the straddle pancake, sit on a small box to ensure you have room to hinge forward.
Aug 29, 2022
Strength
Deadlift with :02 pause at 1″ off ground
Notes
Today’s strength is deadlifts with a :02 pause when the plates are 1″ off the ground. Take 4-6 warm up sets to build to a weight that feels like a 7/10 difficulty. Then you will complete 4 sets of 1 rep all at that same weight.
Before each rep begins you will pull yourself in tight and eliminate any slack from the system, then smoothly pull the bar up 1″, pause for :02, then finish the lift.
Conditioning
4 Rounds for time:
- 5 Power Cleans
- 10 Pull Ups
- 20 Dumbbell Front Rack Reverse Lunges
16:00 time cap
Notes
Today’s workout is 4 rounds of power cleans, pull ups, and lunges. Your score is the time to complete 4 rounds or the number of rounds and reps completed under the 16-minute time cap.
The power cleans should be a heavy weight. One rep every :08-10 would be a good pace.
The pull ups should be completed in 1-2 sets each round. Adjust the number of reps or substitute jumping pull ups, ring rows or banded pull ups.
The dumbbells should be light and allow you to complete the 20 lunges in 1-2 sets each round. You must keep your hands around the handles when holding the dumbbells at the front rack.
Aug 28, 2022
Strength
Bench Press
- Build to a heavy single with a :01 pause on the chest.
Notes
Today’s strength is bench press. You will take as many sets as needed to find a heavy single for the day.
YOU MUST PAUSE FOR :01 WITH THE BAR ON THE CHEST.
Perform multiple reps with lighter weights to warm up. At moderate-heavy weights, perform one rep at a time until you find your heavy single.
Please use a spotter for today’s bench press.
Conditioning
2 Sets
Complete as many rounds as possible in 3:00:
- 15m Farmer’s Carry
- 3 Wall Walks
Rest 1:00
Complete as many rounds as possible in 3:00:
- 50 Double Unders
- 10 Burpees
Rest 1:00
Notes
Today’s workout is two sets of two 3-minute work intervals with 1-minute rest between each. Your score is the total number of rounds and reps across each interval.
The farmer’s carries should be heavy but unbroken each round. You will go 7.5m out and 7.5m back.
The wall walks should take no longer than :30 each round. Adjust the target height or number of reps.
The double unders should never take longer than :40. Adjust the number of reps or substitute single unders.
The burpees should not take longer than :45 each round. Adjust the number of reps accordingly.
Aug 26, 2022
Conditioning
Working in teams of 2, one person working at a time, complete as many rounds as possible in 25:00:
- 50 Calories
- 40 Dumbbell Snatch
- 30 Box Jump Overs
- 60 Calories
- 40 Dumbbell Snatch
- 30 Box Jump Overs
- 70 Calories
- 40 Dumbbell Snatch
- 30 Box Jump Overs
… and continue to add 10 calories each round until the time has expired.
Notes
Today’s workout is done with a partner. Only one person will be working at a time and you will begin by completing 50 calories on a machine. Then, you will complete 40 dumbbell snatch, switching as needed, followed by 30 box jump overs, switching as needed. The next round you will complete 60 calories. Continue adding 10 calories each round until time expires.
If you cannot maintain a pace of at least 15 calories per minute with your partner, add 8 calories instead of 10 each round.
The dumbbell snatch should be a moderate weight. You should be able to maintain sets of 10, alternating with your partner.
The box jump overs should be done at a pace of at least 15 per minute with your partner. If that is not a sustainable pace, adjust the height of the box or aim for 20 jumps instead of 30.
