Back Squat 1-1-1-1-1
Back Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Beyond the Whiteboard
Max Effort Day: 1RM & Max Effort Day: Pull-ups, Handstand Push-ups, Toes-to-bars, Wall Balls, Double Unders, Row, Run & Max Effort Day: Box Jump Max Height
Max Effort Day: 1RM Snatch, Clean & Jerk, or Front Squat
Round One: Max Effort Day (1RM)
20 Minutes to complete:
1RM
Clean & Jerk, Snatch or Front Squat
* Choose 1 lift
Max Effort Day: Pull-ups, Handstand Push-ups,
Toes-to-bars, Wall Balls, Double Unders, Row, Run
After 1RM choose a minimum of 3 exercises and shoot for a personal record.
Round Two: Max Effort Day (Choose minimum of 3):
Row 500m Max Effort
Run 400m Max Effort
Standing Box Jump Max Height
Pull-ups Max Reps
Double-Unders Max Reps
Toes-to-bar Max Reps
Wall Balls Max Reps
Handstand Push-ups Max Reps
Photo by @robcwilson
Today was something we haven’t done in a long time – max effort day! Finding your max lift or max unbroken set, or fastest time is a fun challenge that helps you find your limits and also push for a PR. We will do this again with the same lifts and a few different movements really soon. Lots of PR’s and new goals were set today, so get after your goats and practice them to be ready for the rematch!
I will also program the max height box jump again as there was some confusion in the early classes as to whether a step or moving start could count. The intent was that this was to be a standing static jump with no step to or moving/running start. That momentum shift is a large advantage to jumping for height. Next time it will be spelled out better.
CF Games 40-44 Men’s Masters Open Winner Banned and Disqualified
Max Effort Day: 1RM
Max Effort Day: 1RM
Record your best Clean & Jerk 1 Rep Max lift.
Round One: 20 Minutes to find a 1RM of Clean & Jerk, Snatch or Front Squat. Choose ONE lift. Must use mats.
Push Press 3-3-3 & 4 RFT: Run, Handstand Push Ups, Sumo Deadlift High Pulls and Box Jumps
4 RFT: Run, Handstand Push Ups, Sumo Deadlift High Pulls and Box Jumps
4 rounds for time of:
Run 400m
9 Handstand Push Ups
12 Sumo Deadlift High Pulls (95#/65#)
15 Box Jumps (24″/20″)
Deadlift 3-3-3 & AMRAP 15 mins: Air Squats, Deadlifts, Push-ups, K2E, and Ring Dips
Deadlift 3-3-3
Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Air Squats, Deadlifts, Push-ups, K2E, and Ring Dips
Complete as many rounds as possible in 15 mins of:
50 Air Squats
40 Deadlifts (135#/95#)
30 Push-up (hand release)
20 Knees To Elbows
10 Ring Dips
BTWB
Photo by @robcwilson
Eva is excited! About things!
Snatch (Touch & Go) 2-2-2-2-2
Snatch (Touch & Go) 2-2-2-2-2
Squat Snatch (Touch & Go) 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Advanced RX: Snatch 2-2-2-2-2 & Pt. 1 Bar Muscle Ups, Burpees and Kettlebell Swings & Pt. 2 Snatches and Wall Balls
Advanced RX Class:
Snatch (Touch & Go) 2-2-2-2-2
Squat Snatch (Touch & Go) 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Pt. 1 Bar Muscle Ups, Burpees and Kettlebell Swings
5 rounds for time of:
3 Muscle Up (Bar)
6 Burpees
9 Kettlebell Swings (70#/53#)
5 min rest then part 2
Team WOD: Burpees, Kettlebell Swings, Wall Balls
Team WOD: Burpees, Kettlebell Swings, Wall Balls
As a team of 2 complete as many rounds in 18 min as possible of:
8 Burpees
10 Kettlebell Swings (70#/53#)
12 Wall Balls (20#/14#)
Post total rounds.
Alternate exercises: Partner 1 starts with burpees. After 8 burpees, Partner 2 starts the KB swings. After 10 swings, Partner 1 starts the wall balls. Continue alternating movements.
Bench Press 7-7-7 & 3 RFT: Rows, Double Unders and Push Press
Bench Press 7-7-7
Bench Press 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Rows, Double Unders and Push Press
3 rounds for time of:
Row 500m
50 Double Unders
10 Push Press (115#/75)
Overhead Squat: 3RM & Fight Gone Bad Style – Dumbbell Thrusters, Toes-to-bars and Box Jumps
“Fight Gone Bad” Style – Dumbbell Thrusters, Toes-to-bars and Box Jumps
3 rounds, 1 min per station, of:
Dumbbell Thruster, pick load
Toes-to-bar
Box Jump (24″/20″)
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Max reps of each for 1 min. No dropping DB’s.
BTWB
Photo by @robcwilson
Tonight we set a PR for PR’s! Coach Jeremy gets to hog all the glory while going 5 for 5 in the 6pm class. Congrats to all who rang the bell today!
Dave Castro Breaking Out the Worm for Regionals
Remember this guy? The kid from middle of nowhere Europe that just crushes it by himself in his barn? His goal last year was to make Regionals while being brand new to CrossFit. Well he got even better this year and finished a highly impressive 174th in the European region. Next year may be his year!