Sep 7, 2022
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
5 Rounds
- 9-12 Calories
- 12 Pull Ups
- 9-12 Calories
- 2* Wall Walks
*Add 2 reps every rounds
20:00 time cap
Notes
Today’s workout is 5 rounds of calories, pull ups, more calories, and wall walks. You will start with 2 wall walks during the first round, then do 4 wall walks during the second round, and continue to add 2 wall walks each round.
The calories should never take longer than 1-minute.
The pull ups should be done in 1-2 sets throughout the workout. Adjust the number of reps or substitute jumping pull ups, banded pull ups, or ring rows.
The wall walks should never take longer than 2-minutes. If you cannot maintain a pace of at least 5 reps per minute, add 1 rep each round instead of 2 reps.
Sep 6, 2022
Strength
Deadlift @ 11X1
Notes
Today’s strength is deadlifts. Each rep will be performed with a :01 pause at lockout, :01 negative, and :01 pause on the ground between reps. You will perform 4 working sets of 5-6 reps at the same weight. Today’s weight should be an RPE 7. This means that when you finish your first working set, you should feel like you could have a completed a few more reps.
Do not start this month of deadlifts with too heavy of a weight. The rep scheme will remain the same throughout the month and we will be adding weight each week. If you start too heavy today, you will have no room to go up in weight.
Conditioning
5 Rounds
In 1:00:
- 12 Toes to Bar
- Max Power Cleans
Rest 1:00
Notes
Today’s workout is 5 rounds of 1-minute of work and 1-minute of rest. Your score is the total number of power cleans completed across the 5 rounds.
The toes to bar should be done in 1-2 sets each round. Adjust the number of reps or substitute knee raises or sit ups.
The power cleans should be a moderate weight. You should be able to maintain quick singles for the remainder of the minute.
Sep 5, 2022
Strength
Shoulder Press @ 11X1
- 5 reps @ RPE 7
- 5 reps @ RPE 7
- Max reps @ same weight
Notes
Today’s strength is strict press. Each rep will be performed with a :01 pause overhead, :01 negative, :01 and pause on the front rack.
You will perform 3 working sets. The first two working sets will be sets of 5 at a rate of perceived exertion of 7/10. Here, you should feel like you could complete a few more reps after the 5th rep. The last working set, you will perform as many reps as possible with that same weight.
Conditioning
Every minute on the minute for 15:00:
- Minute 1: 20m Farmer’s Carry
- Minute 2: 60 Double Unders
- Minute 3: 12-15 Calories
Notes
Today’s workout is 5 rounds of farmers carries, double unders, and calories. You will rotate stations at the top of every minute.
The farmer’s carries should be heavy. You will carry 10m down, put the handles down, turn around, and carry 10m back. You should be able to complete the 10m intervals unbroken throughout the workout.
The double unders should take no longer than :45. Adjust the number of reps or substitute single unders.
The calories should also take no longer than :45. Adjust the number of calories accordingly.
Sep 4, 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
“Trolley Strike”
Working in teams of four, complete as many rounds as possible in 25 minutes of:
4 x 250m Row Relay
4 x 10 Push-Ups Relay
4 x 10 Pull-Ups Relay
4 x 10 Front Squats Relay
*Every minute on the minute each team must complete 12 burpees*
Notes
Relay style means that in order each athlete completes the movements, one partner working at a time (OPWAAT). At GO, partner 1 completes a 250m row, then partner 2, then partner 3, then partner 4. All movements are done in this same order, OPWAAT.
At the start of each new minute, including the 1st, the team must complete 12 burpees. These are cumulative between the teammates and can be performed simultaneously. They can be split up however your team wishes. For example: at the start of the first minute, while partner 1 is starting to row, each of the other 3 teammates each do 4 burpees simultaneously and the 12 are done (until the second minute).
All movements should be done fast. These are meant to be quick intervals. Scale so that movements are unbroken in the start and can be maintained as such through the majority of the workout. IE., you first round should have hardly any slowing during final few reps of any movement.
Sep 2, 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
With a partner and one person working at a time, complete as many rounds as possible in 20:00:
- 20 Dumbbell Thrusters
- 20 Dumbbell Box Step Ups
- 20 Bar Muscle Ups or 40 Pull Ups
Notes
Today’s workout is a triplet of thrusters, step ups, and bar muscle ups or pull ups. You will work with a partner to complete as many rounds as possible in 20-minutes. Only one person will be working at a time.
The thrusters should be at a light-moderate weight so that you can maintain sets of 10 reps.
The step ups should allow you to complete at least 10 reps at a time. Adjust the dumbbell weight and box height accordingly.
The pull ups or bar muscle ups should take no longer than 2-minutes each round. Adjust the number of reps or substitute an easier pull up variation.
