Workouts of the Day

A)

1-RM Back Squat
Take 25 minutes to build to a 1-RM Back Squat

Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%

B)
“AB-3”
For max calories:
3 minutes of Assault Bike

This is a short, simple and brutal test. Give this everything you have and we promise you won’t need more than these three minutes to feel as if you have done a lot of training today.

Coach’s Draw

A)
“Christine”
Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24″/20″)

Scores for “Christine”
– Beginner: 15-20 minutes
– Intermediate: 12-14 minutes
– Advanced: 9-11 minutes
– Elite: <8 minutes

Rest until relatively recovered, and then…

B)
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

A)
Every 2 minutes, for 3 sets (6 min):
Dumbbell Walking Lunge x 20 steps @ 10X0

*Go heavy the final steps should not be performed without struggle*

B)
5 min AMRAP:
20 Double-Unders
10 Air Squats

Rest 60 seconds, and then…

5 minutes AMRAP:
5 Dumbbell Man-Makers (50/35 lbs)
10 Box Jumps (24″/20″)

Rest 60 seconds, and then…

5 minutes AMRAP:
5 Strict Pull-Ups
10 Dumbbell Push Presses (50/35 lbs)

A)
“1RM Clean”
Take 20 minutes to build to today’s 1-RM Clean

B)
“2008 CrossFit Games Finale”
For time:
30 Squat Clean to Overhead (155/105 lbs)

Every 7 minutes, for 5 sets (35 min) for times:
400 Meter Run
12 Chest-to-Bar Pull-Ups
12 Dumbbell Box Step-Overs (55/35 lbs; 24″/20″)
400 Meter Run

A)
“1-RM Split Jerk”
Take 20 minutes to find today’s 1-RM Split Jerk

B)
Every 6 minutes, for 3 sets (18 min) for times:
500 Meter Row
10 Strict Handstand Push-Ups
20 Toes to Bar
30 Push-Ups

Coach’s Draw

A)
Take 20 minutes to build to a 1-RM Front Squat

Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%

Compare results to January 20, 2021 

B)
Three rounds for time of:
Run 400 Meters
8 Front Squats

(Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat.)

Compare results to Nov 12, 2019 (it was repeated in April of 2020 but we weren’t in the gym at that time) 

30 min EMOM (6 sets) for max reps of:
Minute 1: 15-18 Cal Assault/Echo/Row 20-26 Cal Schwinn
Minute 2: 50 Double-Unders
Minute 3: 15 Toes to Bar
Minute 4: 60 seconds of Max Reps Devil’s Press
Minute 5: Rest