Workout Of The Day
Saturday 08/27/22
CrossFit Now – CrossFit
DESCRIPTION
STRUCTURE: In Teams of 3 athletes will complete 100 Box Jumps, 100 Front Squats and 100 Dumbbell Snatches. Every minute on the minute athletes will do 5 Burpees over whatever object they are completing reps with.
STIMULUS: “Disturbing the Peace” is a Sprint Threshold
STRATEGY: Athletes should aim to complete 12 reps every minute after the Burpees.
SCALING: Athletes should choose variations of each movement that they are comfortable completing 10 Reps at a time of
SCORING: Athletes score today will be their total round + reps.
EFFICIENCY TIPS
-Rotating through partners efficiently will be key ideally once all 3 partners have completed their burpees one partner works until the next minute and round of burpees are done.
-No Rebounding Box Jumps, It is unsafe and unnecessary in a class setting.
WOD
Disturbing The Peace – Team of 3 (AMRAP – Rounds and Reps)
“DISTURBING THE PEACE”
[TEAMS OF 3]
AMRAP 25:
100 Box Jumps
100 Front Squats
100 Dumbbell Snatches
On the Minute [Starting at 0:00]:
All Teammates Do 5 Burpees
*Burpee Over The Object You’re On
*Score = Total Rounds + Reps
RX+-75/55#, 24/20″, 50/35#
RX-75/55#, 24/20″, 35/20#
50-59-65/45#, 20/16″, 20/15#
60+-55/35#, Step Ups, 15/10#
Basics-Indiv- 30 Step Ups, 30 FS w PVC
30 DB Snatches every min 4 Burpees
Disturbing The Peace – INDIV (Time)
Individual Version:
For Time [25 Minute Time Cap]:
100 Box Jumps
100 Front Squats
100 Dumbbell Snatches
On the Minute [Starting at 0:00]:
4 Burpees Facing Object
RX+-75/55#, 24/20″, 50/35#
RX-75/55#, 24/20″, 35/20#
50-59-65/45#, 20/16″, 20/15#
60+-55/35#, Step Ups, 15/10#
Basics -Indiv- 30 Step Ups, 30 FS w PVC
30 DB Snatches every min 4 Burpees
Friday 8/26/22
CrossFit Now – CrossFit
DESCRIPTION
STRUCTURE: In Part 1 athletes will work to establish a heavy single on Strict Press. In Part 2 athletes will complete as many rounds as possible in 20:00 of a 400m Run then a max set of strict presses at 60% of the weight established in Part 1
STIMULUS: “Strictly Business” is a Grindy Threshold workout.
STRATEGY: Athletes should complete each run in 2:30. Athletes should aim to complete at least 10 reps after each run.
SCALING: Athletes should choose a distance on the run that they can complete in 2:30 or less.
SCORING: In Part 1 athletes score will be the heaviest weight they strict press for one rep. Athletes’ score in Part 2 will be their total number of strict presses.
EFFICIENCY TIPS
-Don’t Strict Press fully to failure, leave 2-3 reps in the tank each round before running
-Be mindful of the clock, towards the end give yourself time after the last run to really hang on for a big set.
STRENGTH
Shoulder Press
WOD
Strictly Business (AMRAP – Reps)
“STRICTLY BUSINESS”
AMRAP 20:
400 Meter Run
Max Unbroken Strict Press (60% 1RM)
*Score = Total Strict Press
Subs-500/400m Row or 1000/800m Bike
RX+-Same as RX’d
RX-As Written
50-59-As Written
60+-As Written
Basics-10 min AMRAP, 400m Row + 15 Strict Presses empty BB
Thursday 08/25/22
CrossFit Now – CrossFit
DESCRIPTION
STRUCTURE: Athletes will complete 5 rounds for time of 40/30 Calories on the Rower, 3 Rope Climbs, 20 Double Dumbbell Deadlifts, and finishing each round with a 100m Farmers Carry. Today’s workout has a 35:00 Cap
STIMULUS: “Daily Harvest” is a Threshold Pacer workout.
STRATEGY: 40/30 Calories on the rower should be completed in 2:30 or less. 3 Rope Climbs should be completed in 1:30 or less. 20 Double Dumbbell Deadlifts should be completed in 2 sets or less and in under 1:00. Each Farmers carry should be completed with no more than 1 break.
SCALING: Athletes should choose rep schemes and variations for each movement that allows them to complete the given work in the given time. Today is a good day to work on rope climbs under fatigue, encourage athletes to choose a variation/number of reps that they can complete in 1:30 or less.
SCORING: Athletes’ score will be the time it takes them to complete the workout.
EFFICIENCY TIPS
-Grip intensive workout today, take planned breaks on Deadlifts and Farmers Carry if needed
-Control breathing and try to recover on the row and farmers carry
Sunday 08/21/22
CrossFit Now – CrossFit
WOD
Repeat 09/19/21
“Quagmire” (Weight)
“QUAGMIRE”
Every 3:00 for 21:00 (7 Sets):
3 Heavy Back Squat (Athletes Pick Load)
200m Sprint
*Score: Log all lifts. Score is heaviest set.
Subs- 250/200m Row
RX+- As written
RX- As written
50-59- As Written
60+-100m Sprint
Basics-Light Weight 100m Sprint
Saturday 08/20/22
CrossFit Now – CrossFit
DESCRIPTION
STRUCTURE: For 30:00 teams of 3 will rotate through stations accumulating calories on the rower. One Partner will start on the Rower, one will start completing 3 rounds of the “Chief” and one will start resting. Athletes will rotate when Partner completing barbell work finishes, then that athlete will move to the resting station, the resting partner will move to the rower and the rowing partner will move to rounds of “The Chief.”
STIMULUS: “Claustrophobia” is a Sprint Threshold workout.
STRATEGY: 3 Rounds of the Chief should be completed in 2:00 or less.
SCALING: Choose a weight on the barbell that allows for at least quick singles, if not unbroken sets of 3. Choose a variation of Push-Ups and Air-Squats that can be completed unbroken every round.
SCORING: Athlete score will be their total calories.
EFFICIENCY TIPS
-Push the pace on macho man, settle in on the row, 3 rounds can take long enough to get tired
-3 singles on the power cleans is fair if the weight is heavy today, otherwise hang on unbroken going into the rest station.
WOD
Clautrophobia (Calories)
“CLAUSTROPHOBIA”
[TEAMS OF 3]
AMRAP 30:
3 Rounds of “The Chief”
Max Calorie Row
* One Partner Starts on Rower, One Partner Starts Resting, Everyone Rotates Rotates Upon Completion of 3 Rounds
of “The Chief”
[1 Round of “The Chief”]:
3 Power Cleans
6 Push-ups
9 Air Squats
*Score total calories
Subs-Cals on Bike
RX+-135/95#
RX-115/75#
50-59-96/65#, Push Up on Knees
60+-75/55#, Push up on Knees
Basics-Indiv – 5 Rounds 200m Row, 3 Rounds
of Chief rest 2 min btwn
INDIVIDUAL VERSION
Claustrophobia- INDIVIDUAL (AMRAP – Rounds and Reps)
“CLAUSTROPHOBIA”
INDIVIDUAL
5 x 5AMRAP
500/400m Row
Max Rounds of Chief
Rest 1 min between Rounds
[1 Round of “The Chief”]:
3 Power Cleans
6 Push-ups
9 Air Squats
*Score Rounds & Reps of Chief
Subs-Cals on Bike
RX+-135/95#
RX-115/75#
50-59-96/65#, Push Up on Knees
60+-75/55#, Push up on Knees
Basics-Indiv – 5 Rounds 200m Row, 3 Rounds
of Chief rest 2 min btwn
Friday 08/19/2022
CrossFit Now – CrossFit
DESCRIPTION
WORKOUT BRIEF [0:00 – 5:00]
STRUCTURE: In Part 1 athletes will build to a heavy set of 2 Push Presses. In Part 2, Athletes will complete 10 rounds, starting a new round overy 2:00 of a 500/400 Meter Bike, 30 Double Unders and 10 Push Presses.
STIMULUS: “Snap, Crackle, Pop” is a Sprint Pacer workout.
STRATEGY: Athletes should aim to complete each 500/400m Bike in 1:15 or less. 30 Double Unders should be completed in 0:30 or less, 10 Push Press Should be completed in 0:15 or less.
SCALING: Athletes should choose a number of reps for the bike and jump rope that they can complete in the given time. Athletes should choose a weight for push presses that allows for each round to be completed unbroken.
**SCORING:**In Part 1 Athletes score will be the heaviest load they use for a set of 2 Push Presses.
EFFICIENCY TIPS
-The Bike is the easiest movement to go faster on today
-Recover on the bike if Double Unders are not guaranteed unbroken today
STRENGTH
Push Press (12 min to Est a Heavy Set of 2)
WOD
Snap, Crackle, Pop (Time)
“SNAP, CRACKLE, POP”
On the 2:00 x 10 Rounds:
500/400 Meter Bike
30 Double Unders (45 singles)
10 Push Press
*Score = Slowest round
Subs-200m Run or 250/200 m Row
RX+-95/65#
RX-75/55#
50-59-65/45#
60+-55/35#, 30 Singles Unders
Thursday 08/18/2022
CrossFit Now – CrossFit
DESCRIPTION
WORKOUT BRIEF [0:00 – 5:00]
STRUCTURE: Athletes will complete 5 rounds for time of 30 Reverse Lunges, 20 Toes to Bar, 15 Box Jumps and 10 Deadlifts.
STIMULUS: “Bend Don’t Break is a Grindy Threshold workout.
STRATEGY: 30 Reverse Lunges should be completed in 1:15 or less. 20 Toes to Bar should be completed in 1:30 or 4 sets at the most. 15 Box Jumps Should be completed in 1:00 or less. 10 Deadlifts should be completed in 0:45 in 2 sets or less.
SCALING: Athletes should choose a variation and rep scheme for lunges that allows them to constantly move. Athletes should choose a variation of Toes to Bar that allows them to complete the given reps in 4 sets or less and within the given time. Athletes should choose a number of reps and box height that they can finish in under 1:00. Athletes should choose a number of reps and load for deadlifts that allows them to finish each round in 2 sets or less. Athletes should choose a weight that they could complete a heavy 20+ reps unbroken with when fresh.
SCORING: Athletes’ score today will be the time it takes them to complete the workout. Athletes should aim to finish in about 14:00-23:00.
EFFICIENCY TIPS
“Bend Don’t Break”
-Be ready for heavy legs going into the first box jump
-Take the box jumps as fast as possible to still be able to complete the deadlifts in 2 sets or less
WOD
Bend Don’t Break (Time)
“BEND DON’T BREAK”
5 Rounds For Time:
30 Reverse Lunges
20 Toes to Bar
15 Box Jumps
10 Deadlifts
25 min Time Cap
RX+-225/155#, 30/24″
RX-185/135#, 24/20″
50-59-155/105#, 20/16″ Hanging KR
60+-135/95#, Step Ups, Sit Ups
Basics-10 Lunges, 10 Sit Ups, 110 Step Ups, 10 DL