Workout Of The Day
Friday 09/17/2021
CrossFit Now – CrossFit
DESCRIPTION
STIMULUS
Time: 21:00 for our Heavy day, and <=7:00 for "Fastball".
Category: Heavy Day!
Goal: Increase loading across all 9 sets and establish a heavy single front squat for the day.
For Part 2: We are looking for a high speed sprint! 7:00 or less is the target for today!
FRONT SQUAT E2MOM
We are building to a heavy single front squat. If you know your 1RM Front Squat, you can think about starting your first work set at ~70-75% and increase the loading across the 5 sets. We call this a load ascending rep scheme. All sets count, even if all reps are not completed (eg., if on set #6 the athlete only complete 2 out of 3 reps, the athlete will count that set (make a note in WODify), and proceed.
RUN
400m Run should be completed in less than 2:00. If athletes will take longer than that, scale distance to 200m and try to push the intensity! Athletes can substitute:
30/24 cal Bike
500/400m Row or Ski
WALLBALLS
40 Wallballs should be completed in less than 2:00, and ideally in no more than 2 sets. If that is not doable for an athlete, then have them scale to a load that allows for no more than 2 sets.
EFFICIENCY TIPS
This little sprint is all grit. Encourage athletes to hit the first 400m at an aggressive but not sprint pace. Then, a couple big breaths, and on to their WallBalls for a big set. If they have to break, that’s fine…but they shouldn’t get caught staring at the ball. Encourage them to get BACK to it – they never have to touch the MedBall again after they’re done!
That final 400m should be everything they have. It will take a couple steps for their legs to feel normal, but everything after that should be * *GO **.
STRENGTH
Front Squat
5-5-5-3-3-3-1-1-1
5: Front Squat
5: Front Squat
5: Front Squat
3: Front Squat
3: Front Squat
3: Front Squat
1: Front Squat
1: Front Squat
1: Front Squat
WOD
“FastBall” (Time)
“FASTBALL”
For Time:
400 Meter Run
40 Wallballs
400 Meter Run
7 min Time Cap
Subs
30/24 Cal Bike or 500/400m Row
RX+-Same as RX
RX-20/14#, 10/9′
50-59-14/10#, 10/8′
60+-10/6#, 10/8′ 200m Run/Row
Basics-200m Run/Row 20 Wall Balls
Thursday 09/16/2021
CrossFit Now – CrossFit
DESCRIPTION
STIMULUS
Time: 20 minutes
Category: Sprint!
Goal: To complete each round between 2:00-2:30. 3:00 is the longest we should need to go.
Score: The slowest round. Log times for all 5 rounds.
CALORIES FAN BIKE
15/12 calories should take ~1:00. If we cannot complete this number of calories in under 1:15, reduce the number of calories.
Scales
20/15 calories Bike Erg or Row
15/12 Ski Erg
200m Run
DUMBBELL HANG POWER CLEAN
12 Dumbbell Hang Power Cleans should take less than 30-seconds. If we cannot complete 12 unbroken repetitions for multiple sets, reduce the load or reps.
Scales
Reduce load and/or reps
Single Arm DB Hang Power Cleans
Use a barbell (if necessary)
Kettlebell Swings to eye-level
BURPEE BOX JUMP OVER
9 Burpee Box Jump Overs should take ~1:00. If we cannot complete 9 reps within 1:00 reduce the number of repetitions and/or lower the height of the box BEFORE opting to step.
Scales
Reduce reps/height of the box
Burpee Step Overs
Burpee Broad Jumps
EFFICIENCY TIPS
Calorie Fan Bike Move at a sustainable pace! It’s hard to tell each athlete what that is. But, any movement is forward progress, even if slower. Slower is better than stopping.
Dumbbell Hang Power Clean: A narrow stance will help keep the DB’s closer and feel lighter. Capitalize on the downwards momentum with a fast turnaround (swing) at the bottom. Don’t stop at the bottom.
Burpee Box Jump Over: As with the Bike, moving slowly is better than not moving at all. Breath when stepping down and/or turning around before going to the ground. But, remember after the 9 reps, we rest! Be uncomfortable and earn your rest!
Rounds 3 and 4 will be the toughest so BRING YOUR A-GAME MINDSET & EMBRACE THE SUCK!
WORKOUT
“Shiner” (Time)
“SHINER”
On the 4:00 x 5 Rounds:
15/12 Calorie Fan Bike
12 Dumbbell Hang Power Cleans
9 Burpee Box Jumps
Subs
20/15 Row or 200m Run
RX+-50/35#, 24/20″
RX-35/20#, 24/20″
50-59-20/15#, 20/16″
60+-15/10#
Step Ups
Basics-8 Cal Row, 12 Light DB HPC,5 Burpee Step Ups
Wednesday 09/15/2021
CrossFit Now – CrossFit
DESCRIPTION
STIMULUS
Time: 8-12 minutes
Category: Threshold
Goal: 1:00-1:30 rounds for the first part / 1-3 sets for 30 Overhead Squats
Score: The time it takes to complete the workout
DOUBLE UNDERS
30 Double Unders should take less than 45-seconds every round. Unbroken will take ~20-seconds.
100 Double Unders should take between 1-2 minutes.
OVERHEAD SQUATS (LIGHT)
10 Overhead Squats should take less than 30-seconds every round. Unbroken will take ~:20-seconds
30 Overhead Squats should take less than 2 minutes
EFFICIENCY TIPS
Double Unders: Relax the shoulders and move through the wrists. As the name states, even with only a small number of reps, a tight and stressed grip will compound quickly!! If you need a quick break, take it.
Overhead Squat: The trap is to move too quickly! We can move quickly when the barbell is in the ‘sweet spot’, but any deviation will steal a lot of energy to re-position the overhead position. Yes move fast! But, how fast? As fast as you can keep the arms straight, bar balanced WHILE achieving full depth.
WOD
“Compounding Interest” (Time)
“COMPOUNDING INTEREST”
5 Rounds:
30 Double Unders (45 singles)
10 Overhead Squats
Directly Into..
1 Round:
30 Overhead Squats
100 Double Unders (150 Singles)
*Score = Time it takes to complete the workout
RX+-95/65#
RX-75/55#
50-59-65/45#
60+-55/35# 30 & 100 Singles
Basics-10 Singles, 10 OHS (PVC/BB),15 OHS 50 Singles
Tuesday 09/14/2021
CrossFit Now – CrossFit
DESCRIPTION
STIMULUS
Time: 9:00 + Heavy Lift (Single Power Snatch)
Category: Threshold
Goal: 4-6 rounds
Score: The number of rounds/reps accumulated in 9:00 + heaviest load lifted on Power Snatch
TOES TO BAR
15 Toes to Bar should take less than 1:00 and cleared in 2-4 sets.
Scaling:
Decrease repetitions
Decrease the range of motion (Toes to Air or Knees High)
Knee Raises
V-Ups / Sit-Up
DEADLIFTS
10 Deadlifts should take less than 20-seconds and cleared in 1-2 sets.
Scaling:
Decrease the load
Deadlift from an elevated platform/from plates
Dumbbell or Kettlebell Deadlifts
POWER SNATCH
5 Power Snatch should take less than 30-seconds and can be performed unbroken, but may opt for fast singles.
Scaling:
Decrease the load
Hang Power Snatch or Muscle Snatch
Alternating Dumbbell Power Snatch (or DB Hang Power Snatch) (50/35 for 10 reps)
Use a clean variation – power or hang
EFFICIENCY TIPS
Toes to Bar:**Break the Toes to Bar early. Think 3 sets of 5 or 5-4-3-3. The trap is too hang on for big sets and blow up the forearms early on. This workout is grip intensive! Rest before you need to. **Deadlift:**Adopting a mixed grip will be beneficial for this workout. Keep an active shoulder, but try to not death grip the bar. The loading is light enough that a “white knuckle fury” grip will not be necessary. **Power Snatch: Another sneaky trap! The loading is light enough to lull you into unbroken reps or sets of 3+2, but it will require grip and grip you will need for TTB and Deadllifts. Fast singles will be a smart option for today….until the last minutes where we go dark and hang on the heck on 😉
WOD
“It’s Not Over” (AMRAP – Rounds and Reps)
“ITS NOT OVER”
PART 1: “ITS NOT OVER”
AMRAP 9:
15 Toes to Bar
10 Deadlifts
5 Power Snatches
*Score = Total Rounds & Reps at 9:00
RX+-Same as RX
RX-115/85#
50-59-95/65#, Hanging Knee Raises
60+-75/55#, Sit Ups
Basics-4 Rounds or 9 AMRAP whichever 1st.
PVC/BB, Sit Ups/Hanigng KR
STRENGTH
Power Snatch (9 min to establish a 1 rep max)
Monday 09/13/2021
CrossFit Now – CrossFit
DESCRIPTION
* In this interval workout, we’ll complete the 3 listed movements for time and then rest with whatever time remains in the 4-minute window
* New rounds begin every 4 minutes [0-4-8-12-16]
* Record your times for each round, as your final score will be the slowest of the 5 efforts
* These rounds ideally take 3 minutes or less to complete, allowing for at least 1 minute to recover between
AIR SQUATS
* Choose a rep number that takes about 1 minute to complete
* Ensure we’re meeting the full range of motion during this faster movement
CLEAN AND JERKS
* Choose a light-moderate weight that you can complete for 15+ reps unbroken when fresh
* Within the workout, we’re looking for touch-and-go sets or very fast singles
* This station should be cleared in less than 1 minute
CALORIES
* Like the other two movements, this station should take around 1 minute to complete
WOD
Repeat 10/05/2020
“Wiped Clean” (Time)
“Wiped Clean”
On the 4:00 x 5 Rounds:
30 Air Squats
20/15 Calorie Row
7 Power Clean and Jerks
Score is slowest Round
Subs
15/12 Calorie Bike or 200m Run
RX+-115/85#
RX-95/65#
50-59-75/55#
60+-65/35#, 15/12 Cal Row or 12/8 Bike
Basics-10 Squats, 10 Cal Bike, PVC/BB CJ
GYM CLOSED – 911 Tower Challenge
CrossFit Now – CrossFit
911 Memorial Tower Challenge (Time)
2071 steps at University of Arizona stadium
Friday 09/10/2021
CrossFit Now – CrossFit
DESCRIPTION
STIMULUS
This is a 25:00 workout with 20:00 of work and a long 5:00 of rest.
Category: Threshold
Goal: For AMRAP#1 and #2 we can aim to accumulate 5+ rounds. Proficiency in the HSPU and heavier Deadlift will see some athletes with 7+ rounds.
Score: Sum total of rounds and reps accumulated for each AMRAP.
ROW (CALS)
15/12 calories should take between 45-60 seconds.
STRICT HSPU
9 reps unbroken should take less than 20 seconds. If we choose to do 9 reps for the workout, we should be able to easily perform all 9 in no more than 3 sets for each round and under 1:00.
DEADLIFT
9 moderately heavy Deadlifts should take less than 20 seconds unbroken. For each round the Deadlift should be completed in no more than 2 sets and less than 1:00.
EFFICIENCY TIPS
Every time you get on the Rower, just start rowing. This sounds obvious, but starting is half of the battle. Depending on whether you’re coming off the HSPU/DB Press or the Deadlift, the arms or legs will feel more fatigued. Whichever function feels fresher (pulling with the arms or pushing with the legs), have that be the predominant mover until you are able to find your flow.
Break the HSPU’s early and take quick breaks. DO NOT go to fatigue, this will slow you down considerably.
The first pull of the Deadlift it again half the battle! Respect it and get it off the ground. If form breaks, take a rest. The risk is not worth the reward. We are shooting for 2-3 quick sets OR unbroken for some athletes, if the loading is appropriate.
“Think Twice” (2 Rounds for reps)
“THINK TWICE”
AMRAP 10:
15/12 Calorie Row
9 Strict Handstand Push-ups
[Rest 5 Minutes]
AMRAP 10:
15/12 Calorie Row
9 Deadlifts
Score is reps for each AMRAP
Subs
10/8 Cal Bike or 100m Run
RX+-275/185#
RX-185/135#
50-59-135/95#, Box HSPU
60+-115/75#, DB Push Press
Basics-4 Rounds instead of 10 AMRAPS, 10 Cal Row, 9 DBPP, 9 DL Light