Apparently, Will found a way to make thrusters even harder
A. “Nancy”
5 rounds for time:
400 m Run
15 Overhead Squats (95/65)
B. Toes-to-bar to L-sit (hold) to toes-to-bar. Accumulate 75 seconds in hold.
WEEKLY PLAN
Be sure to tackle these objectives *once each* sometime before next Monday. You can do them either before or after your workout. You can do multiple objectives on a day. But just try to make sure you get them done. You choose the day you want to do the objective.
3/week
- Heavy single deadlift. Perfect execution (including neutral cervical spine!!) required for successful rep. Report percentage of bodyweight lifted in heaviest successful rep to coach.
- 100 squats at 2020 tempo. Goal is perfect execution. I would like to see everyone hit at least 50 consecutive squats. Report highest number of consecutive squats to coach.
- Max effort in one set: toe pushups at 1010 tempo. Report number to coach.
Unlimited
- All of the above
- Tabata squats for total reps. Shooting for > 128 with good execution. If execution sucks, slow it down and do it right!!!!! Report total reps to coach.
Today’s Workout
A. 1 Round for time:
25 Right leg pistols
25 SDHP (95/65)
25 Left leg pistols
25 HSPU’s
25 Right leg pistols
25 GHD sit-ups
25 Left leg pistols
25 Burpees
25 Right leg pistols
25 Box Jumps (24/20)
25 Left leg pistols
B. Leg lift to L, hold (75s), finish toes to bar… don’t count the hold if the toes don’t make it back to the bar.
1-arm deads
A. How far can you get in 20 minutes?
1 pullup, 1 pushup, 1 squat
2 pullups, 2 pushups, 2 squats
3…..
B. Leg lift to L, hold (aim to accumulate 75s), finish by lifting toes to bar (only count your cumulative time if your toes touch bar to finish set)
Rope climbs
A. As many reps in 5 minutes:
DB Squat Clean and Jerk (men: 45/h; women: 30/h)
immediately followed by:
Row as many calories as you can in 5:00
B. Leg lift to L, hold (aim to accumulate 75s), finish by lifting toes to bar (only count your cumulative time if your toes touch bar to finish set)
CrossFit's version of the kettlebell swing
If you’re coming to this weekend’s kettlebell cert, you should probably consider taking this as a rest day.
A. Deadlift 7 heavy sets of 2 reps. Looking for technical *excellence*. Post percentage of bodyweight of your successful reps to the board.
e.g. At bodyweight 175, lifting 350 pounds is 200%. If I lift 350 for all 7 sets then my score is: 200+200+200+200+200+200+200 = 1400. Goal is highest amount of points you can achieve. Poor form is a failed set (a zero).
B. Leg lift to L, hold (aim to accumulate 75s), finish by lifting toes to bar (only count your cumulative time if your toes touch bar to finish set)
Here come those magic words we’ve been without for the last 8 days….
10 to 1, for time, of:
Toes to Bar
KB Swings (55/35)
Wallballs (20/14)
Quick transitions
A. Snatch balance 2-2-2 (90% effort)
B. 3 Rounds as quickly as possible Not For Time of:
15 BB Over Head(OH) Squat
15ea Barbell(BB) Step Up (step up to a 90 degree angle)
15ea BB Lateral Lunge
15ea BB OH Lunges
15ea BB Reverse Lunges
C. Accumulate 60 seconds in an L-sit. Begin each attempt by raising toes to bar and then lowering to an L for the hold.
More FGB Fun
A. Back squat 1×3 or 1×5
B. 1 Round as quickly as possible Not For Time of:
100 RDLs w/20% of 1RM deadlift
100 Kettlebell w/25-55 pounds
100 Bent Over Rows with barbell
100 Good Mornings with barbell
100 Reverse Hyper Extensions
C. Accumulate 60s in L-sit. Begin each attempt by raising toes to bar and then lowering to an L for hold.
7am box jumps
A. Clean and Jerk heavy single; 85% of that 3×1
B. Snatch Pull 80% (of snatch)x3×5
C. Handstand Pushup… 3 sets AMRAP at 42×2; rest 2 minutes between sets… use box assist if necessary.
Rest period 1: Stretch quads
Rest period 2: PNF stretch hamstrings
Like riding a bicycle
Make-up day. Choose a workout from Thursday, Friday or Saturday.
