Aug 14, 2022
Strength
Complete 3 Sets
- # Strict Muscle Ups
or
- 1-2 Muscle Up assisted from knees with slow negative
Rest 1-2-minutes between sets
Notes
Today’s strength is strict muscle ups. You will complete 3 sets of either a number of strict muscle ups that you can complete unbroken or 1-2 strict muscle ups assisted from your knees, focusing on a slow and controlled negative.
Strength
3 Sets
- Arc Ring Row @ 3111 x 4-5
- Ring Push Ups @ 3111 x 4-5
Notes
The second piece for strength today is 3 sets of a ring row variation and a push up variation. You may take your time between exercises.
The Arc Ring Row is about engaging your lats to pull the rings towards your hips. Just like a normal ring row, adjust the difficulty by adjusting the angle of your body.
During the ring push ups, focus on maintaining a tight lower body and finding a good lockout at the top with your shoulders protracted and the rings turned out. If you cannot maintain good positions, substitute angled ring push ups or regular push ups.
Conditioning
For time:
- 25-30 Calories
- 10 Wall Facing Handstand Push Ups
- 15-20 Calories
- 10 Wall Facing Handstand Push Ups
- 15-20 Calories
- 10 Wall Facing Handstand Push Ups
- 25-30 Calories
12:00 time cap
Notes
Today’s workout is from the 2022 CrossFit Games. Your score is the time to complete the prescribed reps or the number of reps completed under the 12-minute time cap.
The calories should not take longer than 2-minute to complete the 25-30 and 1:15 to complete the 15-20. Adjust the target number accordingly.
The wall facing handstand push up is challenging. You must do a wall walk to start the movement. If you cannot do more than 2 reps at a time, adjust the number of reps each round to 6. If you do not yet have a wall facing handstand push up, substitute one of these box handstand push up variations.
Aug 12, 2022
Conditioning
With a partner, complete 5 Rounds for time:
- 40-50 Calories (opwaat)
- 5 Synchronized Wall Walks
- 20 Synchronized Wall Balls
30:00 time cap
Notes
Today’s workout is done with a partner. With one person working at a time, you will accumulate 40-50 calories on a bike or rower. Then you will move to complete 5 synchronized wall walks. Finally, you will complete 20 synchronized wall balls. Your score is the time to complete 5 rounds or the number of rounds and reps completed under the 30-minute time cap.
The calories should take no longer than 3-minutes. Adjust the target number accordingly.
The wall walks are synchronized by starting on the ground together, reaching the top of the walk together, then finishing with your chest and thighs on the ground together. If the 5 reps take longer than 1-minute, adjust the number of reps or target height.
The wall balls are synchronized by reaching the bottom of the squat together. Choose a light ball so that you can complete the 20 reps in 1-2 sets throughout the workout.
Aug 11, 2022
Strength
A1. Bench Press for load:
- 8 reps @ 60%
- 6 reps @ 70%
- 4 reps @ 80%
- 2 reps @ 90%
A2. Supinated Grip Strict Pull Ups @ 21X1
Notes
Today’s strength is bench press and supinated grip pull ups. You will complete a set of 8, 6, 4, and 2 reps on the bench press. After each set, perform 4-6 supinated grip strict pull ups with a tempo.
Take 4-6 warm up sets for the bench press, then begin your working sets with a set of 8. If you know your 1 rep max, you can use 60%. If you do not know your max, use a weight that is a rate of perceived exertion of 6/10. Then, increase the load by 10% each set. Every rep will be performed with a clear, :01 pause on the chest.
After each set of bench press, perform 4-6 pull ups with a supinated grip. Each rep will be performed with a :02 negative, and :01 pause at the top and bottom. If you can hold the tempo, add weight. If not, add assistance or substitute ring rows.
Conditioning
Complete as many rounds as possible in 13:00:
- 40-50 Calories
- 20 Bar Muscle Ups or 40 Pull Ups
- 20 Power Cleans
Aug 10, 2022
Conditioning
For time
- 50 Toes to Bar
- 5000m Bike or 2500m Row
- 25 Toes to Bar
- 2500m Bike or 1250m Row
25minute time cap
Notes
Today’s workout is a long couplet of toes to bar and rowing or biking. It was inspired by event 1 of the 2022 CrossFit Games. Your score is the time to complete the prescribed work or the number of reps completed under the 25-minute time cap.
Keep the sets of toes to bar small and your breaks consistent. Aim to complete the 50 reps in no more than 4-minutes. Adjust the number of reps or substitute knee raises or sit ups.
The 5000m bike or 2500m row should take no longer than 11-minutes. Adjust the bike to 4000m and the row to 2000m, if needed.
Aug 9, 2022
Strength
Tempo Snatch
- Take 12-15 minutes to build to an RPE 8-9 and complete 4 sets of 1 rep at that weight.
Notes
Today’s strength is tempo snatches. This means you restrict the tempo with which you pull from the ground to 1″ above the knee. Slow things down and take :05 to pull from the ground to 1″ above the knee, then drive normal speed through extension to complete the lift.
You will have 12-15 minutes to warm up at your own pace to a weight that feels like a 8-9/10 difficulty and then complete 4 sets of 1 rep at that weight. This should be slightly heavier than last week.
Conditioning
Every minute on the minute for 20:00:
- Minute 1 – 12-15 Calories
- Minute 2 – 15 Burpees
- Minute 3 – 12-15 Calories
- Minute 4 – 15 Wall Balls
Notes
Today’s workout is 5 rounds of calories, burpees, more calories, and wall balls. You will begin a new station at the top of every minute and complete 5 rounds.
The calories should take no longer than :45 to complete. Adjust the target number accordingly.
The burpees should take no longer than :45-50 to complete. Adjust the number of reps as needed.
The wall balls should always be done in 1 set. Choose a light-moderate weight ball so that you can maintain 5 unbroken sets of 15.
