Author: Amanda Casale

Hi guys!  Click here for the link to Wednesday’s 1700 virtual class, and below are your WOD options:

Warm-Up:
3 rounds, not for time, of:
1 min of running, biking, or rowing (increase pace each round)
10 steps of walking lunges
5 shoulder pass throughs, pvc pipe
2 Turkish get-ups, R arm – you choose load
2 Turkish get-ups, L arm – you choose load
7 power clean + push press, empty barbell

RX:
3 rounds for time of:
Shuttle Run, 200 m (4x 50 m)
15 Dumbbell* Power Cleans, 50/35 lbs
Shuttle Run, 200 m (4x 50 m)
15 Dumbbell* Push Press, 50/35 lbs
*Can also use a barbell: 115/75 lbs

Other Equipment Conversions:
Replace each 200 m of running with 600 m on the Assault Bike, Rogue Echo Bike or Schwinn Airdyne, 250 m on the Concept 2 Rower, 250 m on the Concept 2 Ski Erg, or 500 m on the Concept 2 Bike Erg.

Super Fitness Robot time:  12:00 or less.
More Likely time:  19:00 or less.
(Consider scaling if this seems unrealistic.)

Scaled:
3 rounds for time of:
Shuttle Run, 200 m (4x 50 m)
10 Dumbbell* Power Cleans, 35/25 lbs
Shuttle Run, 200 m (4x 50 m)
10 Dumbbell* Push Press, 35/25 lbs
*Can also use a barbell:  75/55 lbs

Limited Equipment:
3 rounds for time of:
Shuttle Run, 200 m (4x 50 m)
10 Broad Jumps
Shuttle Run, 200 m (4x 50 m)
15 Handstand Push-ups (or regular push-ups to scale)

Additional Work:
Cool down for 5-15 mins by casually walking, jogging, biking, or rowing, then stretch.
Hamstring Stretch:  Hold 1-2 mins per side.
Lacrosse Ball Trap Stretch:  1-2 mins per side.

Hi guys! No classes today, but here are your WOD options:

Warm-Up:
4 mins of running, biking, or rowing, followed by…
2 rounds, not for time, of:
15 m of high knees
10 lateral lunges (5 per side)
15 m of butt kicks
10 squats (squat therapy style)
10 hip & back extensions
10 glute bridges (empty barbell)
5 broad jumps

RX:
Back Squat 1-1-1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Compare to 03.06.2020.
Super Fitness Robot load:  90% or higher of 1RM.
More Likely load:  70% or higher of 1RM.
(Consider scaling if this seems unrealistic.)

Limited Equipment:
Bulgarian Split Squat 12-12-12, using heaviest weight per set
Dumbbell Front Rack Walking Lunge, pick load, 1x 75 m

At Home:
2 rounds for quality of:
Walking Lunge, 100 m
50 Air Squats

Additional Work:
Cool down for 5-15 mins by casually walking, jogging, biking, or rowing, then stretch.
Wall Leg Stretch:  Hold 1-2 mins per side.
Foam Roller (back, etc.)

Hi guys!  No classes today, but below are your WOD options.

Warm-Up:
2 rounds, not for time, of:
50 double unders
8 hip & back extensions
1x Burgener warm-up (Linchpin variation) with empty barbell, 45/35 lbs
1 Turkish get-up, R-arm
1 Turkish get-up, L-arm

RX:
1 Hang Squat Snatch, pick load
Every 1 min for 30 mins.
*3 sec pause at the bottom

Compare to 07.16.2019.

Super Fitness Robot load:  75% or higher of 1RM hang squat snatch.
More Likely load:  55% or higher of 1RM hang squat snatch.
(Consider scaling if this seems unrealistic.)

Scaled:
Hang Power Snatch + Overhead Squat, pick load
Every 1 min for 20 mins.
Compare to 07.16.2019.

Limited Equipment:
4 rounds for quality of:
10 R Arm Dumbbell Hang Power Snatches, 50/35 lbs
10 L Arm Dumbbell Hang Power Snatches, 50/35 lbs
12 Dumbbell Squats, 50/35 lbs
5 R Arm Dumbbell Hang Power Snatches, 50/35 lbs
5 L Arm Dumbbell Hang Power Snatches, 50/35 lbs
Rest 2 mins

At Home:
3 rounds for time of:
Shuttle Sprint, 200 m (4x 50 m)
10 Standing Broad Jumps
Shuttle Sprint, 200 m (4x 50 m)
5 Standing Broad Jumps

Additional Work:
Cool down for 5-15 mins by casually walking, jogging, biking, or rowing, then stretch.
Frog Stretch:  Hold 1-2 mins.
Wall Shoulder Stretch:  Hold 1-2 mins.

Hi guys!  Your link to Friday’s virtual class is below.

0630 Virtual Class Link

The Girl CrossFit Workouts are important training benchmarks within the CrossFit training methodology.  They act as a great way to test your fitness against your previous self and see how you have improved and developed.  Friday’s WOD is “Grace”, one of the staple Girl Workouts.

Warm-Up:
4 mins of jogging, biking, or rowing followed by…
3 rounds, not for time, of:
6 hip & back extensions
6 deadlifts, empty barbell
6 hang power cleans, empty barbell
6 front squats, empty barbell
6 shoulder press, empty barbell
*After the warm-up, start slowly increasing loading until you begin your working set.

RX:  GRACE
For time:  30 Clean & Jerks, 135/95 lbs

Compare to 04.24.2019.
Courtesy of CrossFit.

Super Fitness Robot time:  3:00 or less as an individual.
More Likely time:  5:00 or less as an individual.
(Consider scaling if this seems unrealistic.)

Scaled:
For time:  30 Clean & Jerks, 95/65 lbs

Limited Equipment:
For time:  40 Dumbbell Clean & Jerks, 50/35 lbs

At Home:
3 rounds for time of:
Plank Hold, 45 secs
20 Tuck Jumps
15 Strict Handstand Push-ups

Additional Work:
Cool down for 5-15 mins by casually walking, jogging, biking, or rowing, then stretch.
Chest & Pec Stretch (hands behind):  Hold 1-2 mins.
Straddle Stretch:  Hold 1-2 mins.

Hi guys – Thursdays continue to be programmed rest days until further notice. Rest up and get ready for Friday!