SATURDAY WORKOUT

Team Workout Saturday!!! Bring your long socks and/or pants, and your jump rope... :-)


In Teams of 2 - 3 depending on class size

As Many Rounds As Possible in 20 Minutes of:

5 Burpees
1 Rope Climb
30 Double Unders

*Only one person works at a time, completing the entire round before your partner takes over. The ropes for Rope Climbs will be first come, first served... so MOVE FAST! If you cannot climb the rope, you may substitute 3 Pull-ups, so we don't get too backed up at the ropes. If you need to scale Double Unders, you may do 50 Single Unders, BUT... make sure you can complete them quickly, so your partner(s) can get back into action.

THURSDAY WORKOUT

A twist on a classic CrossFit workout today. Everyone's favorite, the one you love to hate...


"Forever Fran"


3 Minutes of Ascending "Fran":
1 Thruster (95/65)
1 Pull-up
2 Thrusters (95/65)
2 Pull-ups
3 Thrusters (95/65)
3 Pull-ups
...continue to add, getting as far as possible in 3 minutes.


Rest 3 Minutes
Immediately followed by...


3 Minutes of Med Ball "Fran"
21 - 15 - 9 - 9 - 15 - 21 Reps (get as far as you can in 3mins) of:
Wall Ball Shots (20/14)
Ball Slams (30 - 35 / 20 - 25) *there is no rep scaling for going heavier*


Rest 3 Minutes
Immediately followed by...


3 Minutes of Bodyweight "Fran"
12 - 9 - 6 - 3 - 6 - 9 - 12 Reps (get as far as you can in 3mins) of:
Calories on Rower
Burpees




*We will go in heats of 5 - 6 athletes at a time, staggering them by... you guessed it - 3 minutes. :-) Make sure you figure out if you need bands for Pull-ups, which Med Ball weights you need for Wall Ball Shots, and for Ball Slams, and which Rower you're using, ALL before you begin. This will make your transitions easier, and you can actually catch your breath during your Rest periods, knowing exactly what you need to do next.

SATURDAY WORKOUT

Keeping it simple on Saturday. Team Workout!!!

In Teams of 3 - 4 (depending on class size):

"Team Row-Riley" For Time:

2,100m Row
210 Burpees w/Jump Over Rower (you may step over)
2,100m Row

**25 Minute Cut-off**

*Break up the work however you choose, but you must complete all of each movement, before moving on to the next. Only one athlete works at a time, so treat each time you're "working" as a sprint since you should get plenty of "down time" to recover. You should be rowing under 2mins per 500m, and Burpees should take you around 10mins, if you're really fast... who's gonna win today?!

MONDAY WORKOUT

Practice 10 Minutes:

Rope Climbs - Work on your footwork when climbing, using your legs to help move you up the rope after locking in your feet. If you are really proficient at Rope Climbs, practice getting more efficient at Legless Rope Climbs (work on using a kip).

Then...

Strength Endurance 15 Minutes:

Back Squat Max Reps in 2 Minutes @70%

*Warm up to 70% of your 1RM Back Squat (the number you just established a couple of weeks ago). The goal is to get 15+ reps in 2 Minutes. You may use a rack, and may rack the barbell at any time, but your time doesn't stop when you do, so use then entire 2mins, and get those reps in.

Then...

As Many Rounds As Possible in 5 Minutes:

5 Burpees

10 Banded Good Mornings (Medium Green Band/Light Red,Purple Band)

*For the Good Mornings, you will stand on the band with both feet, bend down and pull the band over your head... this will count as your first rep IF you are in the proper position when you pull the band over your head, and actually perform a Good Morning on the way up.

FRIDAY WORKOUT

Skill/Power 15 Minutes:
Hang Power Clean - Start at an easy weight (50%) for a few reps, and work your way up slowly to a more moderate/heavy load (80% - 85%). Keep the focus on technique, and don't try to set a new max.



Then...



For Reps:
1 Minute of Power Cleans (135/95)
Rest 1 Minute
1 Minute of Burpees
Rest 1 Minute
1 Minute of Power Cleans (155/105)
Rest 1 Minute
1 Minute of Burpees
Rest 1 Minute
1 Minute of Power Cleans (185/125)
Rest 1 Minute
1 Minute of Burpees
Rest 1 Minute

**Options**
Power Clean set percentages should be less than 60% / <65% / <70%, so if your Power Clean isn't 225+/155+, or very close, you should scale.
Burpees will be done on the East side of the gym, on the opposite side of the Rig, to allow for multiple heats, and bigger classes... *hint, hint*.

*Your score will be how many Power Cleans at each weight, and the TOTAL number of Burpees you completed throughout the workout. Every Power Clean must start with the barbell on the floor; some of you are capable of touch-and-go, even at these loads, and this will be allowed today if you are able to show proper control.

SATURDAY WORKOUT

Gymnastics Skill Work 10 - 12 Minutes:
Handstand Push-ups - Low volume today, keep your sets under 4 - 5 reps each, and no more than 20 - 25 total reps. You may kip for these if you can't perform them strict from the floor. However, if you can perform them strict from the floor, do them strict.


Then...


In Teams of 2 - 3
As Many Rounds and Reps As Possible in 20 Minutes:

6 Pull-ups (any style)
9 Burpees
12 No-Squat Wall Ball Shots (20/14)

*Alternate partners after each completed round, only one works at a time.

**Scaling Options**
Pull-ups: If using a band, add an extra 1 rep per round. If you're able, do Bar Muscle Ups, but only do 3 per round.
Burpees: No scale.
Wall Ball: Use a heavier ball if able - 30/20 do 9 reps / 35/25 do 7 reps / 40/30 do 6 reps

SATURDAY WORKOUT

Gymnastic Skill Work 10 Minutes:

Pistols - 3 sets of 10 (5 each leg)

You may use boxes, plates, and bands, but make it harder than the last time you did them. Take away some of the assistance, so you can keep progressing towards getting them unassisted.

In Teams of 2 - 3 people

As Many Rounds (and Reps) As Possible in 20 Minutes:

5 Toes2Bar

Walking Lunges (from the Rig to the Wall)

5 No-Squat Wall Ball Shots (20/14)

**The Catch - Every minute on the minute EVERYONE must perform 3 Burpees, including the first minute.**

*You will complete an entire round before your partner goes, and only one of you will work at a time (except for Burpees... everyone does them together... One.Big.Burpee.Family.) If you have trouble with Toes2Bar, hanging leg raises will be accepted today, but stick with the same height for your knees for the entire workout. You will determine how many Lunges you do, you must start at the Rig, and make it over to the wall... so, bigger steps = less steps, but it will be up to you. 

MONDAY WORKOUT

Power Work 15-20 Minutes:

2 Position Clean @ 70 - 75% of 1RM Clean (5 Total sets on a 2:00 Clock)
Rep 1 - Mid-Thigh Hang Power Clean
Rep 1 - Power Clean From Floor

*Work up to 70%, and use 70% for your first set. If it felt solid for both reps, you may add weight. If you had difficulty completing the set, stay at 70%. 


Then...


4 Rounds For Time:
10 Toes2Bar
10 Burpees

**8 Minute Cut-off**


Finish the day with 50 Ring Rows... not for time, just get them in.

SATURDAY WORKOUT

Metabolic conditioning today guys… team style.

In Teams of 2 - 3:
As Many Rounds As Possible in 20 Minutes:
15 Burpees
15 Ball Slams (20+/14+)

*The Catch - Only one teammate works at a time, completing an entire round before their partner(s) begins their round, BUT… while the one teammate is working on the Burpees and Ball Slams, the rest of the team must Hollow Hold, and/or Plank Hold. If any member of the team drops from their Hollow or Plank position, you must stop working until they can resume their position. Each team member must complete an entire round before the next team member can begin the Burpees and Ball Slams.


**If there is time left**
Row or Bike 5 Minutes to cool down.

SUNDAY WORKOUT/FUNDRAISER

Today is our "Rhonda's Team" Colon Cancer Fundraiser & Workout. Feel free to come in before your scheduled heat to cheer on your fellow athletes, and stick around to eat, drink, and socialize.


"Rhonda's Team" Workout:

For Time - 200 Burpees w/jump onto plate (45#/25#)

**20 Minute Cut-off**

MONDAY WORKOUT

Accessory Work 10 Minutes:

2 Sets Max Strict Pull-ups w/any grip
Rest to recovery in between sets


Then…


Every Minute On the Minute for 21 Minutes Total
7 Cycles of:

1st Minute - 30 Double Unders
2nd Minute - 10 Burpees
3rd Minute - 10 Push Jerks (95/65)

**Scaling Options**
Double Unders - If you have trouble with stringing together your Double Unders, bring the reps down to 20 or 15. Single Unders are an option if you have no Double Unders.
Burpees - 6 or 8 is an option if you think you won't be able to finish 10 for all of your Cycles.
Push Jerks - 6 or 8 is an option if you think you won't be able to finish 10 for all of your Cycles.

THURSDAY WORKOUT

Skill Practice & Mobility 10 - 15 Minutes:
Muscle Up - Go through progressions, working from the floor, and with bands. If you don't have Muscle Ups yet, try Strict Banded Muscle Ups during your skill work, to see if it's something you can do during the workout.
Overhead Squat - Mobilize and focus on good positioning


Then…


Open Workout 11.4
As Many Rounds As Possible in 10 Minutes:

60 Bar Facing Burpees
30 Overhead Squats (120/90)
10 Muscle Ups

*The Bar Facing Burpees must be done facing the barbell, and you must jump over the barbell with both feet, landing with both feet at the same time. One footed jumping, or stepping over isn't allowed unless you have a legitimate reason (health reason). Try to get as far as you can for this one, you might just see something like it pop up during the Open this year. If you get through the Muscle Ups, start in on your second round of Bar Facing Burpees… every rep counts, so if you get more than 1 round, you get more points. If you need to scale, make sure you're still making it challenging for yourself.

**Scaling Options**
Reps - 50/25/8 OR 40/20/6
Weight - 105/75 OR 95/65 (These are recommendations, if you can't do the RX weight)
Strict Banded Muscle Ups

SUNDAY WORKOUT

A little Strength first...

Pick Your Deadlift Poison:

Every Minute On the Minute
1 Deadlift @ 95% for 6 Minutes
or
1 Deadlift @ 90% for 8 Minutes
or
2 Deadlift @ 85% for 10 Minutes


Then…


As Many Reps As Possible in 7 Minutes of:

BURPEES!!!

*You must jump onto a 10# or 15# plate at the top of every Burpee.

MONDAY WORKOUT

In Teams of 2

Part 1
As Many Rounds As Possible in 10 Minutes:

20 Double Unders
10 Kettlebell Swings (53/35)
5 Burpee Wall Ball Shots (20/14)

"Rest" Exactly 5 Minutes
(During this 5 Minutes, you and your partner will figure out where you want to start your attempts for the next part of the workout… we're just calling it rest, but it will essentially be your warmups for Part 2.)

Part 2
10 Minutes:
You and your teammate will each get 5 attempts to establish as heavy a Clean as you can. You may ONLY have 5 attempts each. You may only make an attempt every other minute. Your score for Part 2 will be your combined heaviest successful Cleans. Only your heaviest Clean will count, so make sure you have a game plan.


*Single Unders will NOT be allowed; attempts WILL count, as long as it is a legit attempt. If you must, scale the reps for the Double Unders down by a few. The Burpee Wall Ball Shots are what they sound like… you will do a  Burpee behind your Wall Ball, then pick up the Wall Ball, and do a full Wall Ball Shot (full squat included). You and your partner will alternate rounds, with only one of you working at a time, and doing a full round before switching to your teammate.

SATURDAY WORKOUT

Every Minute On the Minute for 7 Minutes:

2 Full Squat Snatches @ 80% of 1RM
5 Bar Facing Burpees

*For the Bar Facing Burpees, you will do a Burpee facing your barbell, and then jump over your barbell with both feet leaving the floor at the same time, and both feet landing at the same time. No step overs, it must be a legit jump. Nail down your Snatch technique during the warm up, and make sure you're moving as efficiently as possible.

SUNDAY WORKOUT

In Teams of 2:

Max Toes2Bar in 3 Minutes
Immediately Followed by...
100 Burpees
300 Double Unders

*You may divide the work however you choose between the two teammates.

THURSDAY WORKOUT

"Fran" yep... :-)

21-15-9 Reps of:
Thrusters (95/65)
Pull-ups

**8 Minute Cut-off**

*There is one catch for today's workout: If you are a Games Group Athlete, and you set the bar down during any of your sets of Thrusters, it's a 3 Burpee penalty each time you set the barbell down before completing your set of Thrusters. Non Games Group Athletes do not have to do the 3 Burpee penalty, but can upscale to include it, if desired.

MONDAY WORKOUT

Mobility For 15 Minutes
Shoulder Mobility
Hip Mobility
Rolling Your Calves
Lacross Ball In Scapula
...any other issues you've been having we will try to address.

Practice Rope Climbs 10 Minutes


Then A Quick Burner

5 Rounds For Time:
5 Burpees
7 Ring Rows

*Make the Ring Rows challenging. Make this a fast one!!! :-)

SATURDAY

A nice little scorcher on a Saturday.

Chipper for time:

1000m Row
75 Ball Slams (20/14)
50 KB Swings (53/35)
25 Burpees

*We may have to run heats for this workout. If so, we will be running them 5-6mins apart, in groups of 4-5 at a time. Don't worry... we'll have room for you on the rowers. :-)