Workout Of The Day

CrossFit Now – CrossFit

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DESCRIPTION

STRUCTURE: In Teams of 2, athletes will complete as many rounds and reps in 31:00 as possible of; 8 Thrusters, 6 Rope Climbs, and 11 high box jumps. One athlete will be accumulating rounds and reps of those while the other runs 400m with a sandbag, partners switch when the running partner returns, picking up on the Thrusters, Box Jumps and Rope Climbs where the other person left off.

STIMULUS: “31 Heroes” is a Grindy Threshold workout.

STRATEGY: 8 Thrusters should take 0:45 or less. 6 Rope Climbs should be completed in 3:00 or less. 11 Box Jumps should be completed in 1:00 or less. Each Sandbag run should be completed in 3:00 or less.

SCALING: Athletes should choose a weight and distance for the sandbag run that allows them to keep moving. Athletes should choose a weight for the thrusters that they can complete in 2 sets and withing the given time. Athletes should choose a number and variation for rope climbs that they can complete 1 rep every 0:30. Athletes should choose a box height that they can complete even with tired legs late in the workout.

SCORING: Athletes’ score today will be their total rounds + reps.

WOD

“31 Heroes”

-Athletes may get stuck doing the same half of the inside work every time they return from the run

-There’s no bonus awarded to teams that run fast today, remember athletes go right from the run to a new movement, run at a pace that allows for an immediate transition to inside work.

The 31 Heroes: Army Sergeant Alexander J Bennett, Petty Officer 1st Class, SEAL Darrik C Benson, PO1 SEAL, Chief Petty Officer, SEAL Brian R Bill, Air Force Para Rescue Tech Sergeant, John W Brown, Chief Petty Officer, SEAL Christopher G. Campbell, Army Chief Warrant Officer 4, David R Carter, Petty Officer 1st Class, Information Systems Technician, Jared W Day, Navy Master at Arms, Petty Officer 1st Class John “Jet Li” Douangdara, Army Specialist Spencer C Duncan, Chief Petty Officer, SEAL John W Faas, Army Staff Sergeant Patrick D Hamburger, Staff Sergeant, Air Force Combat Control Team Andrew W Harvell, Chief Petty Officer, SEAL Kevin A Houston, Lieutenant Commander, SEAL Jonas B Kelsall, Master Chief, SEAL, Louis “Lou” J Langlais, Chief Petty Officer, SEAL Matthew D Mason, Chief Petty Officer, SEAL Steven “Matt” M Mills, Army Chief Warrant Officer 2 Bryan J Nichols, Chief Petty Officer, EOD Nicholas H Null, Petty Officer 1st Class, SEAL Jesse D Pittman, Senior Chief, SEAL Thomas A Ratzlaff, Chief Petty Officer, SEAL Robert J Reeves, Chief Petty Officer, SEAL Heath M Robinson, Petty Officer 2nd Class, SEAL Nicholas P Spehar, Petty Officer 1st Class, Cryptologist Technician Michael J Strange, Petty Officer 1st Class, SEAL Jon “JT” Tumilson, Petty Officer 1st Class, SEAL Aaron C Vaughn, Senior Chief, EOD Kraig M K Vickers, Chief Petty Officer, SEAL Jason R Workman, Air Force ParaRescue Tech Sergeant, Daniel L Zerbe, Bart, K-9

31 Heroes (AMRAP – Rounds and Reps)

31 min AMRAP

8 Thursters 155/105#

6 Rope Climbs 15ft

11 Box Jumps 24/20″

This is a Partner WOD – Partner #1 will perform the work listed above Partner #2 will run 400m with a bumper 45/25#).

Once Partner #2 returns from the run, Partner #1 will grab the bumper and begin their 400m, while Partner #2 continues where #1 left off

RX+-Same as RX’d

RX-155/105#, 30/24″

50-59-105/75#, 24/20″ 35/15#, Rope Climb Prog

60+-75/55#, Step Ups, 200 run, 10/5#, 30 Ring Rows per round

Basics -1 Round – 16 PVC/BB Thruster, 20 Ring Rows, 11 Step Ups, 400 Run

INDIVIDUAL VERSION

31 Heroes – Individual Version (AMRAP – Rounds and Reps)

INDIVIDUAL VERSION

AMRAP 31:

8 Thrusters (155/105)

6 Rope Climbs

11 Box Jumps (30/24)

Every 3 min run 400m w/ bumper

Pick up where you left off

CrossFit Now – CrossFit

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DESCRIPTION

STRUCTURE: Athletes will complete 5 AMRAP 4:00’s resting 4:00 in between rounds. Each AMRAP will begin with 30 Shuttle Runs, then 30/20 Calories on the Rower. Once those movements have been complete athletes will complete as many Single Dumbbell Hang Clean & Jerks as possible in the time remaining. Athletes must switch arms every 5 Hang Clean & Jerks. Today has aggressive time goals, makes sure athletes have 0:15 or so of Hang Clean & Jerks each round.

STIMULUS: “Tri Hard” is a Sprint Threshold workout.

STRATEGY: 30 Shuttle Runs should be completed in 2:00 or less. 30/20 Calories on the Rower should be completed in 2:00 or less.

SCALING: Athletes should choose a number of Shuttle Runs that they can complete in under 2:00 even when tired. Athletes should choose a number of calories for the row that they are confident they can complete in 2:00 or less, even when tired.

SCORING: Athletes score today will be their total Hang Clean & Jerks.

EFFICIENCY TIPS

-Getting to the Dumbbell is an accomplishment today

-Focus on quick turns around on the shuttle runs

WOD

TRI HARD (5 Rounds for reps)

“TRI HARD”

5 Rounds x AMRAP 4:

30 x 10-Meter Shuttle Runs

30/20 Calorie Row

Max Single Dumbbell Hang Clean and Jerks

Rest 4 Minutes Between Rounds

Subs-Same Cal on Bike

RX+-50/35#

RX-35/20#

50-59-20/15#

60+-15/10#

Basics-14 Shuttle Runs, 12 Cal Row, 10 Hang Clean/Jerks

CrossFit Now – CrossFit

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WOD

Repeat 05/07/21

“Karen! Run!” (Time)

“Karen! Run!”

10 Rounds For Time:

12 Wall Balls

100m Run

Subs

12/9 Cal Row or 8/7 Cal Bike

15 min Time Cap

RX+-Same as RX

RX-20/14#, 10/9′

50-59-14/10# 10/8′

60+-10/6#, 10/8′

Basics- Rounds

CrossFit Now – CrossFit

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DESCRIPTION

STRUCTURE: In Teams of 3, with one partner working at a time, athletes will complete 90/70 Calories on the Rower, before moving on to 60 Toes to Bar, anf finally 30 Power Snatches.

STIMULUS: “Reptar” is a Sprint Threshold workout.

STRATEGY: 90/70 Calories on the Rower should be completed in 4:30 or less. 60 Toes to Bar should be completed in 3:00 or less. 30 Power Snatches should be complete in 3:00 or less.

SCALING: Athletes should choose a number of res on the rower that they can complete within the given time. Athletes should choose a variation and rep scheme for Toes to Bar that allows them to complete at least sets of 5 reps at a time. Teams should complete 30 Power Snatches in at least quick singles.

SCORING: Athletes’ score will be their total Rounds + Reps. Teams should aim to complete at least 2 Rounds

EFFICIENCY TIPS

-Choose a break-up strategy that allows athletes to work for 0:30-1:00 on the rower

-Use quick sets of 5-10 reps of TTB

WOD

“Reptar” (AMRAP – Rounds and Reps)

“REPTAR”

Team of 3

AMRAP 25:

90/70 Calorie Row

60 Toes to Bar

30 Power Snatches

*Score = Rounds + Reps

Subs-70/50 Cal Bike

RX+-135/95#

RX- 115/75#

50-59-95/65#, Hanging Knee Raises

60+-75/55#, Sit Ups

Basics-2 Rounds with 2 min Rest Btwn, Row, Sit Ups, PVC Snatches

INDIVIDUAL VERSION

“Reptar” Individual Version (4 Rounds for reps)

“REPTAR”

Individual Version

4 Rounds For Reps:

3 Minute Calorie Row

2 Minute Toes to Bar

1 Minute Power Snatch

Rest 1 Minute Between Rounds

*Score is total reps for each round

Subs- 70/50 Cal Bike

RX+-135/95#

RX-115/75#

50-59-95/65#, Hanging Knee Raises

60+-75/55#, Sit Ups

Basics-2 Rounds with 2 min Rest Btwn, Row, Sit Ups, PVC Snatches

CrossFit Now – CrossFit

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DESCRIPTION

STRUCTURE: Athletes will complete as many rounds and reps as possible in 20:00 of “Cindy.” Every 2:00 athletes will Bike 500/400 Meters before picking up where they left off in “Cindy” the next round. “Cindy” is 5 Pull-Ups, 10 Push-Ups and 15 Air Squats.

STIMULUS: “Time After Time” is a Threshold workout.

STRATEGY: 500/400 Meters on the Bike should be completed in 1:15 or less. Leaving athletes 0:45 to accumulate rounds of Cindy. Athletes should be able to complete 5 Pull-Ups in 0:30 or less, 10 Push-Ups in 0:30 or less and 15 Air Squats in 0:30 or less.

SCALING: Athletes should choose a distance on the Bike that they can complete in 1:15 or less. Athletes should choose variations of Pull-Ups, Push-Ups and Air Squats that allow them to complete each movement in 0:30 or less.

SCORING: Athletes’ score today will be their total Rounds + Reps of “Cindy.” Athletes should Aim to complete at least 7 rounds of “Cindy.”

EFFICIENCY TIPS

-Don’t let the bike affect the other reps today, recover on it

-No more than one break on a bodyweight movement today

WOD

Time After Time (AMRAP – Rounds and Reps)

“TIME AFTER TIME”

AMRAP 20:

“Cindy”

5 Pull-Ups

10 Push-Ups

15 Air Squats

*Every 2:00, Bike 500/400 Meters

starting with 0:00

*Score = Total Rounds + Reps of “Cindy”

Subs

250/200m Row or 200m Run

RX+-Same as RX’d

RX-As Written

50-59-Jumping Pull Ups, Push Up on knees

60+-Ring Rows, Push Up on knees

Basics-10 AMRAP Ring Rows, Push Up

on Knees

CrossFit Now – CrossFit

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DESCRIPTION

STRUCTURE: In todays workout athletes will complete as many rounds and reps as possible in 25 minutes of 50 Abmat sit-ups, 40 Box Jumps, 30 Front Rack Reverse Lunges with a barbell, 20 Push Presses with that same barbell and a 100 Meter Farmers Carry with a set of dumbbells to finish each round, if athletes finish the farmers carry before time is up they will start back on the 50 Sit-Ups and keep chipping away until 25:00 has passed.

STIMULUS: “Hold ‘em” is a Threshold workout.

STRATEGY: 50 Abmat sit-ups should be completed in 2:30 or less. 40 Box Jumps in 2:30 or less. 30 Lunges should be finished in under 2:00. Athletes should take no longer than 1:30 for 20 Push Presses and 1:00 for a 100 Meter Farmers Carry

SCALING: Athletes should choose a number of sit-ups and box jumps that they can complete within the given time. Athletes should choose a weight for the Push Press and Lunges that allows them to complete each round in 2 sets or less. Athletes should choose a weight and distance for the Farmers Carry that allow them to complete each carry with no more than 1 break and under 1:00.

SCORING: Athletes’ score today will be their total Rounds + Reps. Athletes should attempt to complete 2 full rounds.

EFFICIENCY TIPS

-Light Barbell today, try to hang on to large sets

-Sit-Ups and well paced box jumps can be recovery today

WOD

Hold Em (AMRAP – Rounds and Reps)

“HOLD ‘EM”

AMRAP 25:

50 AbMat Sit-ups

40 Box Jumps

30 Front Rack Reverse Lunges

20 Push Press

100 Meter Farmers Carry

*Score = Rounds + Reps

RX+-75/55#, 50/35#, 24/20″

RX75/55#, 35/20#, 24/20″

50-59-65/45#, 20/15#, 20/16″

60+-55/35#, 15/10#, Step Ups

Basics-12 AMRAP, 1/2 the reps

Step Ups, No Weight Lunges

CrossFit Now – CrossFit

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DESCRIPTION

STRUCTURE: The workout will begin with an 800 Meter Run, Athletes will then compete 55 Double Dumbbell Deadlifts, then run another 800 Meters before completing 55 Double Dumbbell Bench Presses, running 800 Meters again and finishing with 55 Double Dumbbell Power Cleans and one last 800 Meter run.

STIMULUS: “Linda’s Lungs” is a Grindy Threshold workout

STRATEGY: Each 800 Meter Run should be completed in 5:00 or less. 55 Double Dumbbell Deadlifts should be completed in 3:00 or less (18/min. 55 Double Dumbbell Bench Press should be completed in 4:00 or less (14/min). 55 Double Dumbbell Power Cleans should be completed in 4:00 or less (14/min).

SCALING: Athletes should choose a distance for the run that they can complete in under 5:00 all 4 times. Athletes should choose a weight for their dumbbells that allows them to hand on for sets of 7+ reps on each movement.

SCORING: Athletes score today will be the time it takes them to complete the workout.

EFFICIENCY TIPS

-Go in with a break-up strategy for the dumbbell movements, small sets of 5 Reps or more.

Recover on the runs

WOD

Linda’s Lungs (Time)

“LINDA’S LUNGS”

For Time:

800 Meter Run

55 Dumbbell Deadlifts

800 Meter Run

55 Dumbbell Floor Press

800 Meter Run

55 Dumbbell Power Cleans

800 Meter Run

33 min TIme Cap

Subs-1000/800m Row, 2000/1600m Bike

RX+-50/35#

RX -35/20#

50-59 -20/15#

60+ -15/10#

Basics-400m Row, 22 of each DB Movement