Doing the Front Squat
A. 3 attempts for weight and reps:
1 power clean
1 push Jerk
1 back squat
1 push Jerk from behind the neck
1 overhead squat
1 attempt at max unbroken ring dips
B. Tabata sit-ups for total reps
Please post results to comments.
Workout of the Day
CrossFit Total
3 attempts each:
Back Squat 1 Rep/3 Rep/5 Rep
Press 1 Rep/3 Rep/5 Rep
Deadlift 1 Rep/3 Rep/5 Rep
Post scores with following info:
(1) 1Rep or 3Rep or5 Rep
(2) sum, in lbs of all 3 lifts
(3) %, calculated as total/bwt
Competitors:
Rest 1 to 2 hours:
15 Minutes to find your max weight for Turkish get up on each side
Rest as 1 to 2 hours, then:
3 Rounds for time
10 Push Press (115/75)
8 Barbell hop burpees
Practice recovery and nutrition strategies for the big day next week…
Please post nutrition & recovery strategies in addition to results.
A. Front Squat; build to a heavy set of 2
B. 3 sets:
AMRAP Back Squats @ the weight used in Part A; rest 15 sec
6 Box Jumps; rest 15 sec
12-15 Hip Extensions or Glute Ham Raises; rest 2 min
A. Squat 5, 4, 3, 2, 1; “by feel” start at the weight used on November 12th or 18th and do 5 reps, add about 2 to 3% per set, resting 2 to 3 minutes between sets.
B. 3 Sets:
15-18 Pullups Unbroken; rest 1 min
30 GHD Situps Unbroken; rest 1 min
Beast Double:
5 min warm-up @ 50%
4 sets:
0:20 sec @100%
2:40 rest
10 minutes mobility work or easy active rest
4 sets:
0:20 sec @100%
2:40 rest
5 min cool-down @50%
Airdyne is the preferred modality for this but rowing or sprinting will work. Aim for all out effort, if using Airdyne or Rower, count calories.
Please post results to comments…
Bench Press
Workout of the Day
For loads:
A. Back Squat @ 30X0; 3,3,2,2,1,1; rest 240 sec
B. Power Clean @ 12X1; 2,2,2,2,2; rest 180 sec
Sectionals Athletes rest day tomorrow.
Reminder: Please send your Real Food Challenge AFTER pics and essay by Friday. I’ve only received 3 entries so if you want to be in the running get to it!
Crossfit Winnipeg Athletes
Back Squat 3-3-3
21, 15, 9 reps AQAP, but not for time of:
Bent Over Rows
Strict Chin Ups
Weight: Use 75% of your 1RM bench press plus 20/10#
Rest day for sectionals athletes, plan for a 2-3 hour session tomorrow
Crossfit Winnipeg Athletes Workout of the Day
Back Squat 5-5-5
Tabata Ball Slam
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Ball Slam
Sectionals Athletes: Recommended rest day
Steve Cleans
CrossFit Winnipeg Athletes
A. High Bar Back Squat @ 20X0; 6,6,4,4,2,2; rest 240 sec
B. 4 Rounds:
7-9/leg DB Split Squat @ 3011; rest 90 sec
15-20 GHD Raises @ 2020; rest 90 sec
Sectionals Athletes
rest as needed after doing CFWA WOD. Then complete the following:
[Row Sprint 30 sec @ 100% effort; Rest 3 min off rower; Repeat 4 times] x 2
rest 10 min b/t sets of 4
record total meters per 30 sec set
you should have 8 total scores
Single tomorrow for sectionals athletes.
Source: OPT
IDFusion On Ramp Class
5 Rounds:
4-6 High Bar Back Squat @ 40X1; rest 90 sec
AMRAP L Pull Ups @ 2121; rest 90 sec
then:
4 sets of 5-7 reps per leg of DB Split Squat @ 3131; rest 45 sec b/t legs
then:
100 GHD Sit Ups for time
Today and Wed Recommended training days for sectionals athletes
Source: OPT
strong is beautiful
Back Squat 3-3-3-1-1-1
5 Rounds for Time:
5 Handstand Pushups
10 Ring Dips
15 Pushups
For those competing in the Big Dawgs Championship Series this weekend, use ~50% of your estimated 1 RM squat for 8 sets of 2 with 45s rest between sets… focus on using maximal force to move the bar as fast as possible. Do 3 rounds of part B, use only one set per exercise per round. Keep sets one rep short of failure. (i.e. if you kick up to the wall and feel that after 3 reps of hspu you might fail rep 4, come down from the wall and move on to ring dips). Treat it as “not for time” and pace yourself through the workout focusing on executing great reps.
