Deads and Dips: 11.06.30

Not for Time

3 sets of

10 Deadlifts (Hands grip bar for all 10 reps)

10 Dips

Finish with 140 yard lap lunge (2 laps upstairs).

Post total tonnage lifted in deadlifts. Compare to Feb 23 or  Dec 20.

Dessert: 30 Russian Hops nonstop (2 count exercise).

AMRAP 20 with KBs - 11.06.29

Kettlebells - a cannonball with a handle, the Russian answer to dumbbells. 

AMRAP 20 (As many rounds as possible in 20 mins) of:

1/4 mile run

25 Kettlebell swings 

     CF: 20K male/16K female

     SM: 16K male/12K female

25 situps.

Compare to 4/12

Angie StrongMed Style: 11.06.28

A twist on the everpopular CrossFit version of Angie.

CF level is chipper style, for time:

100 pullups

100 pushups

100 situps

100 squats (yes, a few more squats today to flush out yesterday's soreness)

SM level: sets/reps broken up ok, and age adjusted.

Total reps is 100 - (age/2).

By example, a 40 year old would do 100 - (40/2) = 80.

Post your time, level, scaling & mods.  Compare to 2/10.

Thrusters: Big Volume - 11.06.27

For time:

150 Squat Thrusts

Trick with this workout is to utilize the jumping motion - DO NOT make this a squat and a push press or you will miss the opportunity to utilize the power of what is arguably the potentially strongest and most functional group of muscles in your body - your hip extensors.

SM: use an empty bar.

Men: 20Kg Bar

Women: 15Kg Bar

CF: add 20 Kgs

Men: 40Kg

Women: 30 Kg

Post your time/scaling/mods & compare to Jan 24 or March 2.

Deads, Just Deads

Warmup: Good general treadmill/bike/rower warmup first. Full PVC Pipe warmup, then practice "Good Mornings" with empty bar - 20 reps.

Deadlifts: 7/7/5/5/3/3/1

Post 1RM. Compare to Nov 29 or Oct 7. Mar 16, Apr 26.

Dessert: 5x20 yrd sprints, 5x40 yrd sprints.

Team MRI 20 Core Blast

In teams of 4 complete max reps in 20 min of.

-Row-25o M

-"Rest"-In a plank

-Sit-ups

-Italian Toss- CF 10% BW SM 5% BW

Note: Your row will be your pace man and the rest man is just that "rest" in a plank. Once the rower is done they will go to the "rest" and the "rest" will go to situps and situps to tosses and tosses to row and repeat. You will score this in a collective effort over your sit-ups and Italian tosses. So you will have two scores as a team to add up at the end for a total score. Example: (300 sit ups + 500 tosses would = a score of 800). Everyone will work until the rower is done with the 250 M row and will not start working until the rower starts. If the rest man drops from the plank only the rower stops and the other exercises can keep on working until the row is done.

Post team score and any scale/mod.

Squat Push Swing

1. Back Squats: 10,9,8,7,6......1

2. Pushups: 20,18,16,14,12....2

3. KB Swings: 10 sets of 5 reps (20kg men, 16kg women)

Post last Squat weight.

Dessert- 2 rounds of 2 min sit-ups challenge.

Compare to 10.01.14

Ground to Overhead & Toes to Bar

For time, 21/15/9 of:

1. Ground to Overhead (Power C&J/Snatch/etc)

2. Toes to Bar (SM-KTE's)

Weight: Men = 40KG, Women = 25KG (SM-Scale weight as needed)

CF: add 21/15/9 pull-ups to the mix

Dessert: Heartbreak Hill

Post weight, time and mods/scaling.

Compare to 10.08.30 or 11.04.19

Turkish Ge Ups

urkish Get ups, not for time:

Reps: 100 minus your age and every rep counts as one (not double count).

CrossFit - Men@20K/Women @16K

SM - Men @ 12K/Women@ 8K

Post the weight you used and your reps. Compare to Jan 27 or Nov 15 March 23

Dessert 1 mile run for time.

Push Press Volume

For total tonnage not for time:

50- Push Jerks

Complete 50 Push Jerks in any amount of sets. Record total tonnage.

Dessert 100 ring rows.

Post any scale/mode. Compare to 10.06.22

Miles & a Little Angie

For time.

Run a half mile.

(100-age/2) pushups

Run a half mile

(100-age/2) pullups

Run a half mile

(100 - age/2) situps

Run a half mile

(100-age/2) air squats.

Rep count on each is (100-age/2). So Example, I am 24, So my rep count is 100-24= 76, divided by 2 is 38. Round up any decimal numbers to whole numbers. (23.5 rounded to 24) Compare to 11.03.08.

2X2 Clean, Leg Raise

5 rounds of 2 min on 2 min off:

1 min max Cleans- CF 60/40 kg SM 40/25 kg

-no rest-

1 min max leg raise bar touch (SM-no bar touch)

Note: Each round add your reps from each exercise together, score is your best round. Cleans are full squat cleans, leg raises are laying on your back with legs straight and feet together. Use the pullup bar support beams as a anchor to hold onto, raise your legs up and touch the bar with your feet measured at shoulder height up. Record and mods/scale.

Dessert- 500 m row test

Shuttle, Push Press, Burpee

5 rounds not for time: Focus on form and dropping you center of gravity when you change directions on the shuttle runs. Challenge yourself to speed after your coordination and agility start to develop.

300 yrd Shuttle run- Sprint/Shuffle/Backpedal/Shuffle/Sprint

5 rounds x 20 rep DB Push Press- (CF 25%BW)(SM 15% BW)

5 rounds x 10 Burpees

Note: After you are done performing the prescribed shuttle, perform a round of DB push press and a round of burpees. Post your weight used for the PP and if any Scale/Mod.

Deadly Pulls

Not for time - strength development day.

Two step workout.

First, 5 rounds of

5 Deadlifts, increasing weight with last round at least bodyweight or higher

15 Pullups

Second, after completing that:

Deadlifts, single set consecutive (no bar release/no rest on ground) , max reps

Pullups, single set consecutive max reps.

Record max reps of deadlifts/weight used and max reps of pullups.

Compare to 11-01-18 and 11.05.04

Elizabeth

Elizabeth is a hallmark CrossFit workout - one of "The Girls"

For time 21/15/9 of:

Cleans - full squat cleans CF 60/40kg SM 50/30kg

Ring dips - SM band assist or assist machine

Full range ring dips: thumbs touching your pects and to full lock out.

Post your time and any mods/scaling. Compare to 4/20 and 10.08.16

MRI 15

For 15 minutes in teams of 4 complete max repetitions of the following in a collective effort.

Run- parking lot lap 150 yrds

to

Rest

to

KB swings CF-20/16 SM16/12

to

KTE's

-back to the run-

Note: The runner is the pace man, so how ever long it takes the runner to finish the distance is how long you will be working or resting. Your score as a team will be your KB swings and KTE's added up at the end of the workout. So if your team had a total of 500 KB swings and 500 Italian tosses your score will be 1000. Receive complete directions at the gym. Post score and if any scale/mods.

AMRAP-10 PC/L/PP/L/OHS

AMRAP-10 under load.

Load the bar at these loads:

CF: Men 50K, Women 35K

SM: Men 40K, Women 25K

A round is the following:

1 power clean

3 lunges with each leg

5 push press or jerk

3 lunges with each leg

1 overhead squat.

As many rounds as possible in 10 minutes. This is a good workout for a bout of 3 or 4 people at a time with the group cheering them on - then the former workout group becomes the cheering squad, and vice versa.

Post your number of rounds completed, your level with mods/scaling and compare to Dec 7 or Feb 17.

Squats, Just Squats

Not for time.

8/6/4/2/1 of Back Squats. Take your time and build in alot of rest between sets. Team up on the stands/bars and give each other feedback on form.

Here is a video on squat form.

Post your 1RM squat. Compare to 11-02-15

Dessert is 30 ring dips in any combination of sets/reps it takes. Focus on proper dip form with chest up, good range on the dip.