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Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 1-1-1-1-1, using heaviest weight per set
Complex 1+1
Every 3 mins for 15 mins do:
20 Dumbbell Front Rack Walking Lunges, pick load
40 Double Unders
Photo by @robcwilson
The Online Qualifiers workouts have been announced: 2017 Qualifier Workouts
Bench Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
18-15-12-9-6: Handstand Push-ups, Box Jumps, Wall Balls and Toes-to-bars18-15-12-9-6 reps, for time of:
Handstand Push-up
Box Jump (24″/20″)
Wall Ball (20#/14#)
Toes-to-bar
Back Squat 10-10-10Back Squat 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 2000m
This is an all out effort for time.
Photo by @robcwilson
More benchmark lifts and workouts continue this week. Finding a 10RM squat and setting a 2k row will allow you to set targets for a wider range of reps and distance while also working strength and conditioning in a domain we don’t often hit.
Hang Squat Snatch 2-2-2-2-2Hang Squat Snatch 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 12 mins of:
5 Chest-to-bar Pull-ups
10 Push-ups
15 Front Squats (45#/33#)
Photo by @robcwilson
This Thursday we will learn the workouts for the Teens and Masters Online Qualifier. Here’s to hoping for some well programmed and fun workouts for Eva (as well as ones to program for the gym).
Regionals invites are all set. They will begin May 19 with the West Regional being held in Portland June 2-4.
Get Your Regional Tickets Now!
Working on the rope climb? The Rope Climb (Basket)
Ben Smith does Heavy “Amanda” (Snatches and Muscle-ups): Ben Smith Scales Up Today’s Workout
FT: Run, Thrusters, and Rope ClimbsFor time:
Run 200m
18 Thrusters (75#/55#)
4 Rope Climbs 15 ft.
Run 200m
15 Thrusters (95#/65#)
3 Rope Climbs
Run 200m
12 Thrusters (115#/75#)
2 Rope Climbs
Run 200m
9 Thrusters (135#/95#)
1 Rope Climb
*Change load as you go
For time:
30 Row Calories
30 Assault Bike Calories
100 Double Unders
Photo by @robcwilson
In a nod to the classic television series, “The Golden Girls,” Rich Froning and Dan Bailey star in a CrossFit original production: “The Golden Boys.” Dorothy, Blanche, Rose and Sophia are replaced with Froning, Bailey, special guest Sara Sigmundsdottir and some dumbbells. Watch the fun and drama unfold as Froning and Bailey go head-to-head in Open Workout 17.2. The Golden Boys
Team WOD: Run (bumper plate), Thrusters, and Rope ClimbsAs a Team of 2, complete for time:
400m Run (Bumper plate 45#/25#)
60 Thrusters (95#/65#)
6 Rope Climbs, 15 ft
400m Run (bumper plate)
40 Thrusters
4 Rope Climbs
400m Run (bumper plate)
20 Thrusters
2 Rope Climbs
Break up the reps for Thrusters/RC but must run together.
Share one bumper plate as a team. Sub 2 Supine RC to 1 RC.
Photo by @robcwilson
In a nod to the classic television series, “The Golden Girls,” Rich Froning and Dan Bailey star in a CrossFit original production: “The Golden Boys.” Dorothy, Blanche, Rose and Sophia are replaced with Froning, Bailey, special guest Sara Sigmundsdottir and some dumbbells. Watch the fun and drama unfold as Froning and Bailey go head-to-head in Open Workout 17.2. The Golden Boys
Every 1 min for 10 mins, alternating between:
2 Hang Power Cleans
5 Strict Pull-ups
Choose load
15-12-9-6-3: Hang Power Cleans and Lateral Burpees15-12-9-6-3 reps, for time of:
Hang Power Clean (135#/95#)
Lateral Burpee (Over Barbell)
For time:
100 AbMat Sit-ups
Back Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Back Squats, Double Unders and Ball Slams3 rounds for time of:
10 Back Squats (135#/95#)
50 Double Unders
15 Ball Slams (30#/20#)
Lisa takes her rehab to another level with the Stone Slam. #noisecomplaint
Photo by @robcwilson
Max Effort Day: 1RM Snatch, Clean & Jerk, or Front SquatRound One: Max Effort Day (1RM)
20 Minutes to complete:
1RM
Clean & Jerk, Snatch or Front Squat
* Choose 1 lift
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
4 RFT: Run, Handstand Push Ups, Sumo Deadlift High Pulls and Box Jumps4 rounds for time of:
Run 400m
9 Handstand Push Ups
12 Sumo Deadlift High Pulls (95#/65#)
15 Box Jumps (24″/20″)