THURSDAY WORKOUT

Straight-up, old school, MetCon today!

Once through For Time:

1,000m Row/Run
50 Barbell Thrusters (45/33... empty barbell)
30 Pull-ups (any style)
50 Wall Ball Shots (20/14)
1,000m Row/Run

**20 Minute Cut-off**

*We will run heats, 5 minutes apart if needed. You must select to either Row OR Run for the first and second 1,000m, but you must do one of EACH... so you may either Row first, or Run first, then you will perform the other movement, second. For example: if you Run first, you will Row the second 1,000m.

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.

SUNDAY WORKOUT

Power:
Power Snatch
6 sets of 2 @ 85% on 90 second clock
You must pull every rep from the floor, but will catch in a Power position (higher than a squat).


Then...


Pull-ups/Muscle-ups

3 Weighted Pull-ups
6 Strict Pull-ups (no weight)
9 Kipping Pull-ups
OR
5 Weighted Pull-ups (on the rings OR bar)
4 Strict Pull-ups (on the rings OR bar)
3 Muscle-ups
*You are going for max load on the weighted sets. Make your reps LEGIT, so next time you see weighted Pull-ups, you'll have a good idea of where you are. If you need to scale the reps to 2/4/8 or 4/3/2, then be smart about it and do what you can do. :-)

MONDAY WORKOUT

We're breaking up a classic CrossFit workout today. "Cindy" gets chopped!!!
First, we will work on positioning.

Gymnastic Skill Work 10 Minutes:
Pull-ups (Kipping & Butterfly) - Keeping your feet together, keeping your midsection engaged, and your grip on the bar.
Push-ups - Shoulders engaged (not relaxed), midsection (CORE) tight, instead of "Worming" up, and which direction your elbows bend on the way to the floor.


Then...


For Rounds & Reps - 3 Total Cycles of:

As Many Rounds & Reps in 5 Minutes (5mins of "Cindy")
5 Pull-ups
10 Push-ups
15 Air Squats

Rest 5 minutes between cycles (25mins total time)


**OPTIONS**
Scale Reps to 4/8/12 or 3/6/9 so you can get in at least 1 Round per Minute
Banded Pull-ups (make them challenging; there are, at most, 5 per round)

THURSDAY WORKOUT

Skill Work 15 Minutes:
Kipping Handstand Push-ups - Keep the volume low, no more than 3 - 5 per set. If your positioning is solid, you can use a deficit with plates, or the parallettes.


Then...


As Many Rounds As Possible in 20 Minutes:

10 Pull-ups (any style)
:20 Second Ring Hold (hold position at the TOP of a Ring Dip)
30 Walking Lunges (unweighted)

**OPTIONS**
Use 35/26 Kettlebell - only do 24 Walking Lunges per round
Use 53/35 Kettlebell - only do 18 Walking Lunges per round
Use 70/53 Kettlebell - only do 12 Walking Lunges per round

*Pull-ups are however (kip, butterfly, etc...). The Ring Hold will be done with solid positioning, and hands turned slightly out while holding. No bands for the Ring Holds, accumulate your 20 seconds LEGIT!!! :-)

SATURDAY WORKOUT

Team Workout Saturday!!!

In teams of 2 today...

"Dumbbell Danny"

As Many Rounds As Possible in 20 Minutes of:
30 Box Jumps (24"/20")
20 Dumbbell/Kettlebell Push Press (35/26 each hand)
30 Pull-ups (any style)

**OPTIONS**
53/35# Dumbbell/Kettlebell will perform only 15 Push Press each round
71/53# Dumbbell/Kettlebell will perform only 10 Push Press each round

*You and your partner may switch out at any point during the round, and split the work however you like, but it must be performed in the order it's written each round... so no starting Pull-ups until your Box Jumps, and Push Press are complete. Your partner may assist you with getting your Dumbbells/Kettlebells into position on your shoulders for the Push Press. You may do any style of Pull-ups you choose (kip, butterfly, etc...).

FRIDAY WORKOUT

Gymnastics Skill Work 10 Minutes:
Pistols - Work on keeping your heel down, and figuring out exactly what issues are limiting your ability to perform these. Issues such as: balance, ankle/hip mobility, strength, and confidence (some of you may be able to do Pistols, but haven't moved past whatever "crutch" you may be using). Keep the volume low, and work on technique.


"Angie"... but segmented.

5 Minutes to Complete: 100 Pull-ups
5 Minutes to Complete: 100 Push-ups
5 Minutes to Complete: 100 Sit-ups
5 Minutes to Complete: 100 Air Squats

**Rep Scaling Options**
75 Reps of each movement
50 Reps of each movement
30 Reps of each movement

*You will have just the 5 minutes to complete each movement, with no breaks between movments. Then you will be forced to move on to the next "segment" of the workout. If you finish the movement in less than 5 minutes, this will be your score for each movement you are able to complete. If you run out of time, your score will be the number of reps completed within the 5 minutes, so pick the amount of reps you think you'll be able to complete, or come close to completing, within the 5 minute periods. You may do your Pull-ups however you like (kip, butterfly, etc...), and you may scale using bands if necessary. Push-ups will be scaled by using the barbells on the rig, so your Push-ups will be done at an incline, if necessary. We will start different groups at different movements to accommodate bigger classes. Sit-ups may be done with an AbMat.

SUNDAY WORKOUT

Strength 10 Minutes:
Strict Press - These sets will be similar to last week. Perform the following...
5 reps @ 50%
4 reps @ 65%
3 reps @ 75%
3 reps @ 80-90% (Select either the weight you successfully lifted last Sunday, or add 5#)

Power/Skill 8 Minutes:
Every Minute On the Minute for 8 Minutes
Power Clean @ 60% 1RM for 3 Reps (every minute)


Then...


10 Minutes of:
Odd Minutes: 30 - 50 Double Unders (If you need to scale, scale, but pick a number you can accomplish multiple times)
Even Minutes: 10 - 15 Pull-ups 

*If you need to do Single Unders, do at least 30, and make it challenging. Pull-ups are however you prefer - kipping, butterfly, etc... Use bands if you need to, but again, make it tough.

THURSDAY WORKOUT

Skill 5 - 10 Minutes:
Double Unders - Practice your timing, even if you're only able to get 1 at a time. If you are very proficient at Double Unders (you can get 50+ almost every time, without a mistake), work your technique for a set or two, then try Triple Unders for a few minutes.

As Many Rounds As Possible in 20 Minutes:

5 Pull-ups (any style)
10 Pistols (alternating)
30 Second Handstand Hold (facing the wall)

**Options**
Pull-ups - May scale up to Bar/Ring Muscle Ups (rep count drops to 3 per round)
Pistols - Use whatever scaling you require (plate under heel, etc.). Pistols will be done on the East side of the gym (the side where the barbells are stored). If it an especially large class, there will be exceptions, but this will be where the majority of you will do Pistols.
Handstand Hold - If you can safely Handstand Walk, you may scale up, and do a 20ft Handstand Walk per round. 10ft down & 10ft back... this is why Pistols are being done on the East side of the gym. :-)

SUNDAY WORKOUT

Skill 15 Minutes
2 Position Snatch - Work up to 70% - 75% 1RM Snatch
Rep 1: Hang Squat Snatch
Rep 2: Power Snatch (from floor)

Power 5 - 10 Minutes
Snatch Pull - Work up to 110% of 1RM Snatch
2 - 2 - 2 - 2 reps, every 60 - 75 seconds @ 110% 1RM Snatch


Then, some strict Gymnastics...


For Time:
50 Strict Pull-ups (Chest2Bar, if able)
30 Strict Ring Dips
10 Strict Deficit Handstand Push-ups (4"/2")

**10 Minute Cut-off**

*You must clearly get your chin OVER the bar for the Pull-ups, and for those of you able to do them, Chest2Bar. Full range of motion on the Ring Dips, but absolutely no kipping; use bands as necessary. For the Handstand Push-up deficit: Men use a 45# plate, or an AbMat with a 45# AND a 25#; Ladies use a 25# plate, or an AbMat with a 45#. If you are unable to do the deficit for even 1 rep at a time, scale to a very challenging Handstand Push-up; MAKE IT HARD, there are only 10 of them. Scale so you will AT LEAST make it to the Handstand Push-ups, and get through some of them. If necessary, scale reps to 40/20/10, or even 30/20/10 so you can make it to the Handstand Push-ups.

SUNDAY WORKOUT

BRING LONG SOCKS AND/OR PANTS TODAY!!!

Strength:
Back Squat 2-2-2-2 @ 80% 1RM
2:00 clock for each work set


Then...


Fun Gymnastics Skill Work 20 Minutes
Pick some of the following movements, and practice them! Try to select something you aren't very good at, or you have trouble accomplishing, and focus on doing it as close to perfect as you can manage.

**Movements**
Kick-up To Handstand / Handstand Push-up (with or without kip & AbMats)
Rope Climb - Get your feet locked in properly in the Rope, and see how far you can climb... safely though. :-)
Kipping Pull-ups/Butterfly Pull-ups - We practiced these about a week-ish ago, so use today to refine your technique, and get some more pointers in. If you don't keep practicing something, it becomes very difficult to get any good at it.

FRIDAY WORKOUT

Gymnastics Skill Work 10 - 15 Minutes
Kipping Pull-ups
Butterfly Pull-ups
Bar Muscle Ups

*We will go over your technique on Kipping Pull-ups first, then, if you are able, we will work Butterfly Pull-ups, and Bar Muscle Ups. Don't miss out, this is a much needed skill session!


Then...


Every Minute On the Minute for 20 Minutes:

Odd Minutes: Hang Power Clean
Even Minutes: Power Clean (from floor)

*Start at 75 - 80% of your 1RM Power Clean. If both your Hang Power, and Power Clean felt good for your last set, you can move up the weight, but make small jumps.

MONDAY WORKOUT

Gymnastic Strength 15 - 20 Minutes
Strict Pull-ups
5 - 3 - 1 - 1 - 3 - 5 (6 - 4 - 2 - 2 - 4 - 6 if using bands)

*This will be similar to last week, the difference being: this week there is no Chest2Bar requirement, just get your chin over. Go as heavy as you can, but try not to miss any reps.


Then...


4 Rounds For Time:
250m Row
L Hold for 25 Seconds (hang from rig in an L Sit... let's work that grip)
15 Good Mornings (44/33... just the bars)

**7 Minute Cut-off**

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

MONDAY WORKOUT

Power 10 - 15 Minutes:

Clean & Jerk - Full Squat Clean + Shoulder2Overhead (Press, Push Press, or Push Jerk only... no Split Jerk)

*Spend 10 - 15 Minutes depending on class size, working up to a heavy 2 Rep Clean & Jerk. Do not max out; you should not miss any of your attempts.


Then...


3 Rounds of:
In 2 Minutes - As Many Rounds As Possible
5 Hang Power Cleans (135/95)
5 Thrusters (135/95)
5 Pull-ups
Rest 4 Minutes

*Get as many rounds and reps as possible in the 2 Minute work period, you get 4 Minutes of rest every round. You may kip, or butterfly for your Pull-ups.

**Scaling For Hang Power Clean, and Thruster**
If you get 225+lbs/155+lbs for 2 reps during the Power portion of today's workout, you may go RX'd. If you did not get, or exceed 225/155, use 60% of what you did achieve as a scale. This workout should go really fast for the 2 Minute work periods, so don't try to use more than the 60% rule today.

FRIDAY WORKOUT

Power/Strength 20 Minutes:
3 Position Squat Clean @ 80 - 85% (Start at 80%, and move up if your last set was solid)

5 Sets on a 3 Minute clock of:
Rep 1: Mid-thigh Hang Squat Clean
Rep 2: Top of Knee Hang Squat Clean
Rep 3: Full Squat Clean


Then some Gymnastics...


Death by Strict Pull-ups
On a continuously running clock perform:
1 Strict Pull-up the first minute
2 Strict Pull-ups the second minute
3 Strict Pull-ups the third minute
4 Strict Pull-ups the fourth minute
.... continue in this pattern, adding a Strict Pull-up every minute, until you aren't able to finish your set in that minute.

SATURDAY WORKOUT

Team Tabata Mash-up!

In Teams of 2:

Tabata Double Unders
1 Minute to perform 100m Shuttle (any excess time from these minutes will be "Rest")
Tabata Air Squats
1 Minute to perform 100m Shuttle
Tabata Strict Pull-ups
1 Minute to perform 100m Shuttle
Tabata Hand Release Push-ups
1 Minute to perform 100m Shuttle
Tabata Med Ball Slams (20+/14+)

*Scoring will be total reps achieved between both partners. You and your partner will alternate rounds, with each of you doing 4 rounds of each Tabata Interval. A Tabata Interval has 8 total rounds for each movement, with each round consisting of 20 seconds of work, and 10 seconds of rest. You will complete all 8 rounds of each movement before moving on to the next. However... BOTH partners will do all of the runs together! If you cannot perform Double Unders, Singles can be substituted, but at a 3:1 ratio; take your Singles, and divide by 3... that's how many "Double Unders" you did, OR make attempts.

WEDNESDAY WORKOUT

Straight up simple strength workout today. BENCH PRESSSSSSS!!!

"Lynne-ish"
Every 6 Minutes For 5 Total Rounds:

Max Rep Bench Press (Unbroken Set)
Max Rep Pull-ups

**Not For Time**

*Bench Press Options*
- 95/65 OR 135/95 OR 155/105
- Bodyweight
- Or you can Upscale to 185/125 OR 225/155

*Pull-up Options*
You may only do Kipping/Butterfly Pull-ups if you can perform 8(men) or 5(ladies) Strict Pull-ups, without any band assistance. If you can, you may Kip, and see how many you can put together. If you cannot get 8/5 Unassisted Strict Pull-ups, then you will perform Strict Pull-ups, ensuring you get your chin OVER the bar, and use a band if necessary. Make it HARD... if you're using a band, and you get 15+ Strict Pull-ups, it wasn't hard enough.

MONDAY WORKOUT

Skill Work 10 Minutes:
Split Jerk w/both Dominant & Non-Dominant foot forward
*Do this skill work with an empty barbell. Work on footwork, foot placement, and speed under the bar.

Then...

5 Rounds of:

1 Minute Max Effort Strict Pull-ups
1 Minute Max Effort Double Unders
1 Minute Max Effort Air Squats
1 Minute Rest

*No Single Unders today… even if you only get 1 Double Under for the entire workout, make the attempts so you can get the practice in.

MONDAY WORKOUT

Overhead Work 20 Minutes:

3 Sets of:

1 Push Press

1 Push Jerk

1 Split Jerk (NON-dominant leg)

*You must Clean the barbell into position on the shoulder, then perform your 3 Shoulder2Overhead movements. Do not max out, but shoot for around 90% of your 1RM Push Press. Your 20 Minutes will include all of your sets working up to approx. 90%. 

Then, a Chipper that you may have seen before… :-)

"Jackie"

1,000m Row

50 Thrusters (45/35)

30 Pull-ups

**10 Minute Cut-off**