Workouts of the Day

Every 7 minutes for 5 sets (35 min) for times of:
250 Meter Row
50 Double-Unders
50 Air Squats
25 Push-Ups

30 min EMOM (6 sets) of:
Minute 1 – 8 Deadlifts @ 70% of 1-RM
Minute 2 – 16 Walking Lunges with Farmer’s Carry (70/53 KBs)
Minute 3 – 6 Bar Muscle-Ups
Minute 4 – 12 Parallette Shoot Throughs
Minute 5 – 40 Seconds of Prone Plank

A)
Every 2 minutes for 8 sets (16 min) of:
Push Jerk + Split Jerk

Build over the course of the 8 reps to today’s heavy.

B)
Three sets for max reps of:
60 seconds of Dumbbell Box Step-Overs (55/35 lb DBs; 24″/20″)
60 seconds of Strict Handstand Push-Ups
60 seconds of Strict Stationary Dips
60 seconds of Strict Pull-Ups
Rest 60 seconds

A)
Back Squat
Set 1 – 5 reps @ 75%
Set 2 – 3 reps @ 80%
Set 3 – 1 rep @ 85%
Set 4 – 5 reps @ 80%
Set 5 – 3 reps @ 85%
Set 6 – 1 rep @ 90%
Set 7 – 5 reps @ 85%
Set 8 – 3 reps @ 90%
Set 9 – 1 rep @ 95%
*Rest as needed between sets*

B)
15 – 12 – 9 For Time of:
Thrusters (135/95)
Bar-Facing Burpees

A.
Every 3 minutes for 5 sets (15 min):
Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

Every 3 minutes for 2 sets (6 min):
Push Pressx Max Reps @ 80-85% of today’s 1-RM

B)
“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

Compare results to February 1, 2021

Coach’s Draw

A)
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 6 reps @ 80%
*Set 5 – 6 reps @ 80%
*Set 6 – 6 rep @ 80%
Rest 2-3 minutes between sets.

*Increase last weeks loads by 2-3% if you were able to hit all reps successfully.

B)
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (20/15 kg)
30 Pull-Ups

Four rounds for time of:
400 Meter Run
12 Dumbbell Shoulder to Overhead (50/35 lbs)
12 Toes to Bar
400 Meter Run
12 Dumbbell Devil’s Presses (50/35 lbs)

A)
Every 2:30 for 6 sets (15 min) of:
Strict Press
Set 1 – 3 reps @ 80%
Set 2 – 2 reps @ 85%
Set 3 – 1 rep @ 90%
Set 4 – 3 reps @ 85-88%
Set 5 – 2 reps @ 90-92%
Set 6 – 1 rep @ 95+%

B)
“Strict JT”
21, 15 and 9 for time:
Strict Handstand Push-Ups
Strict Ring Dips
Strict Push-Ups

“Kelly Brown”
Five rounds for time:
440 Meter Row
10 Box Jumps (30″/24″)
10 Deadlifts (275/185 lbs)
10 Wall Ball Shots (30 lbs to 10’/20 lbs to 9′)

Kelly Brown was a friend and OG CrossFitter in San Diego. An incredible mother, physical therapist, educator and gym owner, she was a force that improved the lives of everyone around her. Kelly passed in September 2020 after fighting an incredibly courageous five-year battle with ovarian cancer. She is survived by her husband, John, and their two beautiful children. She will be sorely missed by all who had the privilege of knowing her.