Category: Standard RX

Overhead Squat 5-5-5 & 7 RFT: Overhead Squats and Burpees

Overhead Squat 5-5-5

Overhead Squat 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
* New weekly cycle begins (5/4/3/2/1)

BTWB

7 RFT: Overhead Squats and Burpees

7 rounds for time of:
7 Overhead Squats (95#/65#)
10 Burpees
* This should be a fast WOD. Goal should be all sets of OHS are Unbroken so scale load accordingly.

BTWB
Photo by @robcwilson
New strength series for OHS starts today. Each week we will decrease the reps by one. We are also in the middle of our latest Bench Press series as well which will be later this week.
The Overhead Squat

Results

Results cont

Lifting: Weighted Chest-to-bar Pull-ups and Weighted Ring Dips & AMRAP 20 mins: Bar Muscle-ups, Hand Release Push-Ups, Air Squats and Row Calories

Lifting: Weighted Chest-to-bar Pull-ups and Weighted Ring Dips

Weighted Chest-to-bar Pull-up 3-3-3-3-3, using heaviest weight per set
Weighted Ring Dip 3-3-3-3-3, using heaviest weight per set
* Alternate sets. Movements should be strict. Scale to strict BW or to weighted/BW strict pull-ups, scale to BW dips

BTWB

AMRAP 20 mins: Bar Muscle-ups, Hand Release Push-Ups, Air Squats and Row Calories

Complete as many rounds as possible in 20 mins of:
5 Bar Muscle-ups
10 Hand Release Push-Ups
15 Air Squats
20 Row Calories
* Sub C2B pull-ups or Supine Ring Rows for Bar MU

BTWB
Photo by @robcwilson

Results

Results cont

Front Squat 4-4-4-4 & AMRAP 15 mins: Curtis P, Box Jumps and Sit-ups

Front Squat 4-4-4-4

Front Squat 4-4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

AMRAP 15 mins: Curtis P, Box Jumps and Sit-ups

Complete as many rounds as possible in 15 mins of:
5 Curtis P’s (95#/65#)
10 Box Jumps (24″/20″)
15 AbMat Sit-ups
* Curtis P = 1 Power Clean + 1 Right Leg static lunge + 1 Left Leg static lunge + 1 Push Press unbroken (lunges are in place)

BTWB
Photo by @robcwilson
This complex of power clean, front rack alternating lunge on each leg and a push press is a combination of multiple functional movements that adds fatigue as you go and hits the entire body. Expect some sore glutes! Video demo linked above of the Curtis P.

Results

Results cont

Team WOD: AMRAP: Row, Wall Balls and Kettlebell Swings

Team WOD: AMRAP: Row, Wall Balls and Kettlebell Swings

As a team of 2 complete as many rounds as possible in 20 mins of:
10 Row (calories)
15 Wall Balls (20#/14#)
15 Kettlebell Swings (53#/35#)

Alternate exercises: Team member 1 starts with the row. When he/she reaches 10 calories, team member 2 starts the wallballs. When he/she finishes 15 WBs, team member 1 starts the KB swings. When he/she finishes team member 2 starts rowing, and so on and so forth…. Post total rounds completed and team member in notes.

BTWB
Photo by @robcwilson

Results

Shoulder Press 5-5-5 & 3 RFT: Toes-to-bars, Dumbbell Hang Squat Cleans and Double Unders

Shoulder Press 5-5-5

Shoulder Press 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

3 RFT: Toes-to-bars, Dumbbell Hang Squat Cleans and Double Unders

3 rounds for time of:
21 Toes-to-bars
12 Dumbbell Hang Squat Cleans (50#/35#)
75 Double Unders

BTWB
Photo by @robcwilson

Results

Results cont

Skill Work & Alt EMOM 15 mins: Rows, Deadlifts and Rope Climbs

Skill Work

Skill practice:
* Handstand Push-ups or Walk
* Rope Climb
* Muscle-up
* Bar Muscle Up

* You an also work on strict pull-ups, dips, progressions, or foot lock practice. Practice skills you need to work on. If you can kind of do the skill, focus on progressions, form & technique.

BTWB

Alt EMOM 15 mins: Rows, Deadlifts and Rope Climbs

Every 1 min for 15 mins, alternating between:
Row 150m (M)/125m (F)
10 Deadlifts (225#/155#)
2 Rope Climbs 15 ft

BTWB
Photo by @robcwilson
71 year old man runs a record 5 1/2 minute mile by running once every three days and lifting on the other days.  There’s hope for me yet.
“71-Year-Old Sets Blazing Fast Mile World Record—on Low Mileage,” Runner’s World.

Results

Results cont

Squat Snatch 1-1-1-1-1 & 5 RFT: Power Snatches and Box Jump Overs

Squat Snatch 1-1-1-1-1

Squat Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

5 RFT: Power Snatches and Box Jump Overs

5 rounds for time of:
10 Power Snatches (95#/65#)
10 Box Jump Overs (24″/20″)

BTWB

Artie

Artie

Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Thrusters (95#/65#)

Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.
He is survived by his sister, Charo; and parents, Alfonso and Mirella. ~www.crossfit.com

BTWB
Photo by @robcwilson
Welcome back! Holidays are over and it’s time to clean it up and get back in the gym. No better way to start the new year then with a Hero Workout. The CrossFit Games Open is coming in Feb. and registration starts Jan. 11th. Start getting ready by working on cleaning up your range of motion and technique so that every reps counts when you are completing the Open.
Benchmark Workouts

Results

Results cont