Warm up: 30 kb swings / 20 Banded good mornings / 10 Single leg RDL’s per leg
2. As many rounds as possible in 6 minutes:
12 Handstand pushups
12 Pistols
Directly into as many rounds as possible in 6 minutes of:
24 Med ball sit ups
24 Ball slams
Don’t forget! This Saturday we will be having a partner fundraiser workout for “Team Forging the Warrior” who are headed to the Elite division at “Wodapalooza.”
Warm up: 2 minutes on a thing / X walk / Pendlay rows
3 Deadlifts
15 Calorie row
1 Deadlifts
*Same idea as before, less volume, less time, more weight.
Here is an example of how the loads should go. Please don’t pretend that these are the “Rx’d weights” If you use these exact loads that fine, but don’t think this is the weight you should do if you go to the workout pharmacy and get a prescription.
set 1 – 225, 245
set 2 – 235, 255
set 3 – 245, 265
set 4 – 255, 275
set 5 – 265, 285
2. 4 Rounds for time:
8 Burpees over the bar
4 Power clean and jerks @ heavy
3. Mop up your chalky ass hand prints.
Warm up: 20 Walking lunges / 12 Seated good mornings / Xwalk x 10 steps in each direction
2. 2 Rounds for time:
400 Meter run
40 Double unders
400 Meter run
40 Kettlbell figure 8’s
Gym hours for this week:
Monday: Regular hours
Tuesday: Closed after 4:30 class
Wednesday: Open from 11 till 2, one class at 12:00
Thursday: Let’s go.
Warm up: 20 Calorie bike / 20 Jumping jacks / 20 sit ups
“2020”
20 Power Cleans @ 135 / 93
20 Burpees
20 Front squats @ 155 / 103
20 Burpees
20 Back squats @ 175 / 123
20 Burpees
20 Deadlifts @ 195 / 133
20 Burpees
Warm up: 2 minute row / single leg rdl x 12 each side / 12 kb jumps
5 Deadlifts
15 Calorie row
3 Deadlifts
15 Calorie row
1 Deadlift
* This will be wave loaded: Here is an example – the first interval use 225, 235, 245 the second interval use 235, 245, 255, the third use 255, 265, 275 follow this pattern for all 5 intervals. This is alot of deadlifts so be a little conservative on your starting weights.
2. For time:
40 Strict pullups
*begin every minute with 10 air squats
Warm up: 50 kettlebell figure 8’s
2 Deadlifts + 15 Pullups
2. 60 kneeling squat jumps
*at the top of every minute do 3 burpees
Warm up: 50 kb figure 8’s
6 Deadlifts + 6 Broad jumps ( Set a mark and hit it every time )
2. Every 3 minutes for 5 sets:
12 Wallballs
12 / 8 Calorie Bike
12 Wallballs
Each set is for time. Don’t be a baby.
Warm up: Get ready to squat
The CrossFit Total
One rep max of the following movments
*The sum of the highest successful attempt of each lift added together is your CrossFit Total.
These were the totals from the top CrossFitters in the world in 2018, see how you stack up.
Warm up: 2 minutes on a thing / Pendlay row x 12 / Sit ups x 20
2. 3 Rounds for time of:
50 Kettlebell swings ( not too heavy )
25 Banded sit ups
Warm up: 2 minutes on a thing / seated good mornings x 15 / bench sit ups x 15
2. Barraza”
Complete as many rounds as possible in 18 minutes of:
Run 200 meters
275 pound Deadlift, 9 reps
6 Burpee bar muscle-ups
U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.
