Workout of the day5 2-minute rounds of: 20 dumbbell box step-ups Max reps of dumbbell push presses Rest 2-minutes between rounds W: 35lb dumbbells, 16in box M: 50lb dumbbells, 20in box This couplet combines a lower body exercise and upper body exercise together that will greatly challenge stamina, balance, coordination, and cardiovascular endurance. Each exercise is however not exclusively lower or upper body dominate, as holding the dumbbells for step-ups will still be challenging on the shoulders and grip, while the the push presses will use a great amount of hip drive to assist the arms in the press to overhead. The work and rest interval are 1:1 meaning each round should come out to close to the same score every time. Scale the load and box height to assure similar or positive splits for the total push presses completed. Workout at home5 2-minute round of:
20 weighted step-ups Max reps of push presses Rest 2-minutes between rounds Use water jugs, dumbbells, or soup cans. To decrease difficulty reduce the height of the step used. Post scores and scales to comments.
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Workout of the dayOverhead squat 5-5-5 Snatch balance 3-3-3 Hang squat snatch 1-1-1 This heavy day is a progression of higher skill barbell work. Each exercise should be thoroughly practiced for positioning at the start, bottom, and top of each rep. Be sure to mobilize the shoulders, ankles, and wrist as needed to develop a solid range of motion in the overhead position and bottom squat position. Newer athletes should stay relatively light and may even need to add additional sets for technique development. Intermediate athletes should hold a moderate to heavy load across each set. Workout at homeEvery minute on the minute for 21-minutes of:
5 overhead squats + 3 snatch balance +1 hang squat snatch Use a PVC or broomstick and practice keeping the bar path in a straight of a line as possible over the middle of the foot. Using a chair for a target is a great way to work on full range of motion. Post scores and scales to comments. Workout of the dayFor Time 3,000-meter bike 75 kettlebell swings 1,000-meter row 60 wall-ball shots 800-meter run 45 pull-ups W: 26kg bell, 14lb ball to 9ft target M: 32kg bell, 20lb ball to 10ft target This chipper is meant to challenge overall cardiovascular endurance and stamina. The distance and reps decrease with each exercise alternating between a longer monostructural piece followed by a full body conditioning movement. There is almost no muscle missing out on this one. Each task should be completed before moving onto the next, so, pace by performing sets that can be done to mitigate fatigue with as little rest as possible. Transitions will not be a major factor in this workout. Workout at homeFor Time
120 lateral jumps over a backpack 75 backpack swings 90 step-ups 60 backpack thrusters 800-meter run 45 push-ups Consider reducing the reps as needed to decrease difficulty. Mix and match variations from both workouts as needed. To increase difficulty use/wear a backpack for every exercise possible. Post scores and scales to comments. Workout of the dayBack Squat 2-2-2-2-2-2-2-2-2-2 This heavy day is lower body focused. Ideally each set is as heavy as possible. Newer athletes should hold the same moderately heavy load for each set and practice keeping the mid-line stable, and keeping the weight balanced over the middle of the foot. Intermediate athletes may benefit best from holding a percentage of their 1 rep max or building based on feel to a heavy double for today. Workout at homePause Bulgarian Split Squat, each side
4-4-4-4-4-4-4 Use a step or chair for the rear foot and practice keeping the front leg balanced evenly on the front foot with the knee tracking forward and out. This can be increased in difficulty by wearing a loaded backpack. The pause is a definite stop and hold at the bottom of each rep. Post scores and scale to comments. Workout of the day4 rounds of: 3-minutes of rowing, for calories 1-minute of muscle-ups Score is total calories and total muscle-ups completed. This workout is a couplet of two upper body pulling exercises that each use full body core to extremity power. Try saving the arms as best as possible during the row and focus on strong kip swings to limit overall fatigue of the upper body on the muscle-ups. The interval for rowing is considerably longer, and should be paced out to allow for more effort during the shorter time to complete muscle-ups. Workout at home4 rounds of:
3-minutes of 25-meter shuttle run/walk 1-minute of burpees Perform burpees without the push-up or on an elevated surface to decrease difficulty. Post scores and scales to comments. Workout of the dayFor Time: 100 double-unders 21 front squats 21 push presses 100 double-unders 15 front squats 15 push presses 100 double-unders 9 front squats 9 push presses W: 75lb M: 115lb This workout is really three rounds of the same movements. The reps decrease on the barbell exercises; choose a load that can be done unbroken or in two small sets with quick rest per movement. Reduce the load to accomplish this goal. Each set of jumprope should be paced to take the same amount of time. The jump rope will challenge the stamina needed to keep the barbell moving. Workout at homeFor Time:
100 mountain climbers 21 backpack goblet squats 21 backpack push presses 100 mountain climbers 15 backpack goblet squats 15 backpack push presses 100 mountain climbers 9 backpack goblet squats 9 backpack push presses Elevate the hands or reduce the reps for the mountain climbers to decrease difficulty. Use a heavier object for the squats and push presses to increase difficulty. Post scores and scales to comments. 4 rounds for time of: 100-meter walking lunges 300-meter run Reduce the distance of one or both exercises as needed. Workout at home4 rounds of:
100-meter walking lunges 300-meter run Post scores and scales to comments. Workout of the day15.4 Complete as many reps as possible in 8-minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans Continue to add 3 handstand push-ups every rounds, and 3 clean every 3 rounds. W: 125lb M: 185lb Workout at home8-minutes of:
1 push-up 1 backpack ground to overhead 2 push-ups 2 backpack ground to overheads 3 push-ups 3 backpack ground to overheads Continue to add 1 rep of each exercise each round. Post scores and scales to comments. Workout of the day5 rounds for time of: 21 calorie row 12 burpee box jump overs 1 legless rope climbs, 15ft ascent W:14in box M: 20in box Workout at home5 rounds of:
21 pistols, each leg 12 burpees 9 V-ups Post scores and scales to comments. This quote represents that peak intensity is difficult to achieve alone. Tapping into that "red line" zone best lends itself to hitting a benchmark workout and participating in the CrossFit Open, a competitive setting. The principle holds regardless of the test, generally for both heavy lifting and metabolic conditioning. Power output and technique are most important when looking at relative and maximal intensity. The best test will also be the most intense. Heavy days are easy to evaluate - how much more can you lift than the last time? Conditioning is measured in a few ways: A generic long-distance run is evaluated by distance or time of completion. Met-cons, however, are more daunting (think Fran or Jackie). This intensity is different - trying to beat the clock while intertwining weight training, endurance, and bodyweight exercises across many time durations and rep ranges. A scenario like the CrossFit Open is another phenomenal (and almost impossible to replicate) path towards pushing oneself. Benchmark workouts are often intense for the individual, and when the workout has more on the line than a personal best, such as a score on a custom leaderboard like in the Open, intense reaches a whole new level. In either case, putting in the little extra work during the last few seconds of a workout, or striving for a personal best to tie or beat a friend is thrilling. This type of intensity can not be tapped into very often, and when we do, a solid base of mechanics and consistency is critical. Meaningful work as a beginner athlete will achieve bigger and better successes and overall growth as the athlete continues in fitness. The base of mechanics and consistency in our fitness is the most important to overall success. Building a solid base will ensure that the path to competition is paved. Beginner and intermediate athletes must start by practicing mechanics and consistency in fundamental skills as a prerequisite to "fancy" "fun" skills. Practicing and developing these skills will allow room for intensity down the road. Send us an email today to get started:
info@CrossFitAFK.com Workout of the dayThruster/push press/push jerk/split jerk 1-1-1-1-1-1-1 This workout is a complex, or combination, of each lift. A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep Workout at home10 rounds of:
In as few sets as possible: 5 jumping squats 4 burpees 3 push-ups 2 inch worms, in place 1 pike handstand push-up, feet on the floor -Rest as needed between sets Post scores and scales to comments. Workout of the day50-35-20 reps for time of: Wall ball shots Pull-ups W: 14lb ball to 9ft target M: 20lb ball to 10ft target Workout at home50-35-20 reps of:
backpack goblet squats or thrusters plank pull throughs, alternating with the backpack Post scores and scales to comments. Workout of the day Complete as many rounds as possible 15-minutes of: 1 deadlift 50-meter run 2 deadlifts 100-meter run 3 deadlifts 150-meter run 4 deadlifts 200-meter Continue to add 1 deadlift and 50-meter to each run every round. W: 185l M:275lb Workout at home15-minutes of:
2 burpee 50-meter run 4 burpees 100-meter run 6 burpees 150-meter run 8 burpees 200-meter run Continue to add 2 burpees and 50-meters to each run every round. Post scores and scales to comments. Workout of the day2021 Games Event 10 For time: 30 toes-to-bars 1.5 mile run 30 toes-to-bars 1.5 mile run 30 toes-to-bars Workout at homeFor time:
30 V-ups 1.5 mile run 30 V-ups 1.5 mile run 30 V-ups Post scores and scales to comments. Workout of the dayComplete as many reps as possible in 10-minutes of: 3 overhead squats 30 double-unders -add 3 reps to the overhead squats each round. W: 75lb M: 115lb Workout at home10-minutes of:
3 broom stick overhead squats 30 lateral line hops -add 3 reps to the overhead squats each round. Post scores and scales to comments. Workout of the dayPower Clean 5-5-3-3-3-1-1-1-1 reps Workout at home10-minutes of:
5 back pack power cleans 10 squat jumps to 6-in target above reach 20-second plank hold Post scores and scales to comments. Workout of the dayBarbara 5 rounds for time of: 20 pull-ups 30 push-ups 40 sit-ups 50 squats 3-minute rest between rounds Workout at home5 rounds of:
20 back pack bent over rows 30 push-ups 40 sit-ups 50 squats 3-minute rest between rounds Post scores and scales to comments. Workout of the day3 rounds for time of: 500-meter row 21 burpees 400-meter run Workout at home3 rounds of:
21 deck squats 21 burpees 400-meter run Post scores and scales to comments. Workout of the day5 rounds for time of: 20 wall-ball shots 10 deadlifts W: 14lb ball to 9ft target, 155lb M: 20lb ball to 10ft target, 225lb Workout at home5 rounds of:
20 backpack thrusters 20 backpack sumo deadlift high pulls Post scores and scales to comments. Workout of the dayPush Press 3-3-3-3-3-3-3 reps Workout at home10 rounds for reps of:
30-seconds bench dips 30-seconds rest 30-seconds push-ups 30-seconds rest Post scores and scales to comments. Workout of the day3 rounds for time of: 100 double-unders 50 dumbbell snatches 25 pull-ups W: 35lb dumbbell M: 50lb dumbbell Workout at home3 rounds of:
100 lateral hops 50 ground to overhead 25 sit-ups Post scores and scales to comments. Workout of the dayFor Time: 27-21-15 Back Squats Handstand push-ups W: 110lb M: 165lb Workout at home27-21-15 reps of:
Deck Squats Handstand Push-ups Post scores and scales to comments. Worth Watching -> Threshold Training Workout of the dayComplete as many reps as possible in 5-minutes of: 1 squat clean 1 jerk W:110lb M:165lb Workout at home5-minutes of:
Odd object clean and jerks Post scores and scales to comments. Workout of the dayOpen Workout 20.2 Complete as many reps as possible in 20-minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders W: 35lb dumbbells M: 50lb dumbbells Workout at home20-minutes of:
4 back pack thrusters 5 sit-ups 24 jumping jacks Post scores and scales to comments. Workout of the dayOpen Workout 13.1 Complete as many reps as possible in 17-minutes of, or as far as possible: 40 burpees 30 snatches 30 burpees 30 snatches 20 burpees 30 snatches 10 burpees max rep snatches W: 45lb-75lb-100lb-120lb increasing load each set of snatches M: 75lb-135lb-165lb-210lb increasing load each set of snatches Workout at home17-minutes of:
40 burpees over object 30 ground to overhead 30 burpees over object 30 ground to overhead 20 burpees over object 30 ground to overhead 10 burpees over object 30 ground to overhead -if all reps are completed, start again from the beginning for the remaining time. Post scores and scales to comments. |
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