5 Rounds for time:
1 Rope Climb
5 Handstand Pushups
10 Toes to Bar
15 Burpees
20 Med Ball Cleans
McMillan Run Calculator – enter your Time Trial results from running to see how you can expect to perform on other time trials.
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.
Funny how hard a 100m sprint can be when done in conjunction with heavy kettlebell swings
A. Squat – 3×5 (increase by 5 pounds)
B. “J.T.”
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
D. Finish with accumulated 60 seconds in embedded L sit.
Harder than it looks
“Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Playtime with Harley
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups
Coach Derek will be supervising your play time while Team CrossFit Winnipeg is at the CrossFit Games this weekend
Deadlift 5 RM (add 10 lbs to last workout)
AMRAP in 15:00
Max wall ball
Run 50 yards
3 burpees
Run 50 yards
Score = Rounds x Wall ball
Wall ball set ends when you pause either at receiving ball or at bottom of squat. “Strategy” to manipulate the scoring system that involves anything other than working your ass off is not cool.
CF Games Athletes
If this is not your rest day
Deadlift 60% of 1RM for 15 singles focusing on moving bar quickly (try to move the bar quickly every rep). Lift every 30 seconds. If you don’t move the bar fast it’s not worth moving the bar at all, so get some speed on that sucker!
5-7 minute AMRAP depending on how you feel.
Sunday morning at CFW
Squat 3×5 (add 5lbs to last workout)
Press 3×5 (add 5lbs to last workout)
3 Power Cleans 185 lbs
5 Handstand Push Ups
7 Pull Ups (Chest To Bar)
CF Games Athletes
If this is not your rest day take a long mobility workout and work lots of light reps at power clean. Then do 4 rounds of workout Rx’d.
"Cousins"
Power Clean 5×3 (add 5 lbs to last workout)
Workout of the Day – Advanced Version
Missing Ashleigh
For time:
Power clean 185 x 5 reps
Run 200m
Handstand Pushup x 10 reps
Run 200m
Kettlebell swing 75 x 20 reps
Run 100 yards
Barbell squat jumps x 40 reps
Run 100 yards
Scaling from Advanced
Your power clean and kettlebell swing weights should be scaled to something tough but manageable. The 2 pood kettlebell is nothing to mess around with. It will crush you if you are not prepared. Try it only after warming up adequately and if you have mastery over its siblings. Otherwise, choose heavy but manageable weights.
The Rx on the barbell squat jumps is 45# for men and women. However, you can scale as low as 25# if you need to.
Handstand pushups will be scaled for todays purposes to 20 divebomber pushups.
FAREWELL ASHLEIGH!!!
We’re really going to be missing Ashleigh as she moves away out west to pursue some advanced studies. She’s left us a “Burpee Tomatoe Plant” which will start yielding some fruit in a couple months. You can look forward to some fresh tomatoes to remember Ash, and you can do some burpees to earn them 
Ash, it’s been such a pleasure to coach you, to have you coach me on how to handle my puppy, and to have just had you around the gym. Please drop by anytime!
Only 7 Days left to list your score for the Thruster challenge!
Note number of pullups completed for each round.
Post caption to comments
Hand Stand Push Ups 3 x max reps (3 mins rest)
*If you can’t do hand stand push ups do max time hand stand holds, or max time overhead dumbbell holds.
Then, 4 Rounds for time of:
Complete the cycle 7 times
Power Clean
Thruster
Back Squat
Rack Jerk
After the cycle is completed 7 times:
20 yard Bear Crawl (10 yards up and 10 yards back)
*Do Not Drop The Weight! If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty at the end of the round.
*Rest 2 minutes between sets.
Post number of total drops and weight used to comments.
