Tabata Squats
8 rounds of 20-seconds on and 10-seconds off
Scores is round with least amount of reps completed

Post scores and scales to comments.

Complete as many rounds as possible in 10-minutes of:
15 deadlifts
15 hand-release push-ups

W: 95lb
​M:135lb

10-minutes of:
10 right-arm back pack deadlifts, keep the pack or other household object outside of the feet. 
10 left-arm back pack deadlifts, keep the pack or other household object outside of the feet.
15 hand-release push-ups

Post scores and scales to comments.

9-6-3 reps for time of:
Snatches 
Burpee box jump overs, 30in box

W: 135lb
​M: 185lb

12-8-4 reps for time of:
Alternating back pack squat snatches
Burpee tuck jumps

Post scores and scales to comments.

2022 Individual Quarterfinal Workout 3
​
For time or as many reps completed in 25-minutes of:
8-16-24-36-24-16-8 wall-ball shots, 10ft target
4-8-12-16-12-8-4 shuttle runs, 25ft out and back per rep
1-2-3-4-3-2-1 rope climb, 15ft ascent

W: 14lb ball
​M: 20lb ball

20-minutes of:
8 backpack thrusters
4 shuttle runs
8 inverted burpees, scale to a turkish get-up to a plank hold if the candle stick and handstand are skills not developed yet.

Post scores and scales to comments. 

Shoulder press
10-10-10-10-10 reps

Pike push-up, feet on the floor
10-10-10-10-10 reps

​Post scores and scales to comments. 

CrossFit is defined as "constantly varied functional movement executed at high intensity." Each aspect of this definition is measurable. Fitness is defined as "work capacity across broad time and modal domains." These are also measurable. "Fitness" and "CrossFit" are also both observable and repeatable. Clients become "gym scientists" by using these definitions. We can create a culture following results and best practices based on measurable, observable, and repeatable data. The accountability that grows from this honest reporting is unmatched in any other fitness regimen. 

We can use tools to keep data regularly. Food journals, performance comments, and overall "daily feelings" help keep this data accurate. When looking back we can compare results from a factual and scientific standpoint. Keeping journals of this data can also help predict trends, including trends affecting sleep, nutrition, and overall "feelings" during the day. Goals can be built from this data, and strategies can improve our weaknesses. 

In CrossFit, we regularly collect fitness data, but that data only accounts for one hour (4%) of our day. Keeping excellent records in many aspects of life can improve our actual progress by providing factual data points, which can be self-motivating and inspiring to others. In the event of injuries, records can be reviewed to identify trends leading toward that injury. Journaling is a great way to keep track of exercises that cause pain or flare-ups for athletes who already have injuries. This can be easily referenced and creates a clear line of communication for athletes and trainers. ​

Keeping track is part of longevity in CrossFit, and can be applied outside the gym to daily activities, too.

​Send us an email today to get started:
info@CrossFitAFK.com

Complete as many rounds as possible in 7-minutes of:
10 squat cleans
20 sit-ups

W: 65lb
M: 95lb
​

7-minutes of:
10 backpack cleans
20 sit-ups

​Get after it on this one, pose scores and scales to comments. 

Complete as many rounds as possible in 20-minutes of:
5 strict chest to bar pull-ups
10 ring push-ups
20 box step-ups

W: 24in box
​M: 30in box

20-minutes of:
10 backpack sumo-deadlift high-pulls
10 kneeling push-ups
10 lateral step-ups, each side

Post scores and scales to comments.

5 rounds for time of;
15 weighted lunges
75 double-unders

W: 95lb
​M: 135lb

5 rounds for time of:
20 lunges
60 jumpping jacks

Post scores and scales to comments. 

Weighted Split Squats
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 reps not for time, each side

Hold or wear a backpack or other at home object.

Post scores and scales to comments. 

(4 rounds) 5 3-minutes rounds of: (2-minutes)
(7) 10 push presses (shoulder press, double-dip push presses)
max strict pull-ups, descending weight each round (ring rows, band assisted pull-ups) 
Rest 2-minutes between rounds

W: 105lb push press, 25lb-20lb-15lb-10lb-5lb pull-ups
M: 155lb push press, 35lb-30lb-25lb-20lb-15lb pull-ups

Upper-body day! The push presses are moderate to heavy. Choose a load that you can do 10 reps or more of unbroken when fresh, and expect this to have to be broken up into a few sets during this workout. The 2-minute rest will help with the fatigue from stamina. Really focus on the timing of the drive to save the arms as much as possible during the push presses. The pull-ups are very challenging. Ideally with a decreasing load the reps and volume will be able to be sustained across each round. Scale to a pulling exercise that can be maintained for 5+ reps at a time. If you use bands for assistance start with more assistance than you normally use and work towards less and less assistance if possible. 

3 rounds of:
20 back pack thrusters
20 single-arm rows, right arm
20 single-arm rows, left arm
Rest 2-minutes between rounds

​Post scores and scales to comments. 

(10-12-minutes) Complete as many rounds as possible in 15-minutes of:
(7) 10 wall-ball shots (shorter target, lighter ball, thrusters)
(7) 10 toes-to-bar (hanging straight leg raises, hanging knee tucks)
(7) 10 box jumps (step-ups, broad jumps)

W: 14lb ball to 9ft target, 20in box
M: 20lb ball to 10ft target, 24in box

Todays workout is a triplet for conditioning. There is an even amount of movement variation here with a squat + push, pull + torso flexion, and hinge + jump/land. Coordination and stamina for newer athletes will be a limiter while intermediate and advanced athletes will have to pace and transition well to keep moving for a high score. It is often the case with triplets like this in an AMRAP style workout that athletes will be good at one exercise and less efficient at another. If this is you, make up ground where you can and mitigate the rest needed to push through the more challenging exercise.

15-minutes of:
10 jumping squats
10 sit-ups
10 box jumps or step-ups to a sturdy surface like a plyo-box or step

Post scores and scale to comments. 

Hang Squat Clean (Hang Power Clean + Front Squat)
​3-3-3-3-3-3-3 reps (5-5-5-3-3-3 reps)

This heavy day is working on olympic weightlifting. The start position is from the hang and will lend itself as usful day for newer athletes to practice receiving the bar in the bottom of a front squat position without the nuances of pulling from the ground and around the knee. If the timing for pulling under the bar is off, practicing a hang power clean + front squat variation is a good way to work on owning that position. 

Intermediate and advanced athletes should try to go as heavy as possible. This can be accomplished by building up in load across the sets or holding a load close to 70-80% of their clean weight for example. This workout can be replicated at home with dumbbells, water jugs, or a back pack with more reps per set as needed if the load is light. Focus on rapid extension of the hip followed by rapid flexion into the bottom of a squat. Substituting a challenging and explosive bodyweight exercise is also a great way to get more of conditioning workout in for today. 

8 rounds for total reps of:
20-seconds on, 40-seconds off of:
Burpee tuck jumps

Post scores and scale to comments. 

(14-minutes) Complete as many reps as possible in 21-minutes of:

Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400-meters. From 7:00-14:00 run 200-meters. From 14:00-21:00 run 100-meters.
 
(200-meter) 400-meter run (Row, Ski)
Max-rep strict pull-ups (Ring Rows, Leg Assisted Pull-ups)
Then,
(100-meter) 200-meter run (Row, Ski)
Max-rep strict pull-ups (Ring Rows, Leg Assisted Pull-ups)
​Then,
(50-meter) 100-meter run (Row, Ski)
Max-rep strict pull-ups (Ring Rows, Leg Assisted Pull-ups)

This workout is a couplet of fast monostructural sprints and strict upper-body pulling work. The runs start out longer when fresh and as the duration of the workout increase, every 7-minutes, the distance will decrease, hence allowing for more pull-ups. However, the pull-ups are strict and the total reps unbroken that can be done will likely fall off drastically as stamina and cardiovascular endurance are pushed. This is almost three separate 7-minute AMRAPS with the goal to get close to the same amount of pull-ups each round and no rest between rounds. 

Pace the run so that large sets can be completed on the pull-up bar. Newer athletes may even want to skip the first 7-minutes and perform the later two thirds of this workout as prescribed with plenty of pull-up practice before and after. If strict pull-ups are not an option today, consider ring rows, or strict leg assisted pull-ups. If at home without a pull-up bar, use two dumbbells or two water jugs for a double arm bent over row. Only count reps as long as the object meets the torso at the sides/ribs.

(3-4 rounds) 5 rounds for time of:
(5-10 reps)15 strict handstand push-ups (pike push-ups, seated dumbbell presses)
(5-12 reps) 15 strict ring dips (dips, chair dips)
​(500-750m) 1000-meter row (run, ski)

This workout is not for everyone. Anyone can do this workout if appropriately scaled to their level. The volume of strict pressing and overall distance of the row are both pretty moderate-high. If the row takes longer than 5-minute consider reducing the distance. Newer athletes should pick a version of push-up and dip that can be done unbroken for a round or maybe two and then small sets in the later rounds.

Take a look at this article for push-up ideas. Athlete's who are getting stuck doing one or two reps at a time will benefit most from scaling the pushing exercise to keep the sets bigger or reduce the rounds to four or three to finish in a reasonable time. Even for intermediate and advanced athlete's, who can handle or manage these challenging sets, this workout is long. If at home a run of similar distance can sub the row.

In the parenthesis is recommended scales for reps, distance, rounds, and possible exercise selections that will help in choosing an option that suits your needs. These scales can be mixed and matched as needed to work on your strength and weaknesses. Pick an option and stick with it through the whole workout. 

5 rounds of:
15 push-ups
15 chair dips, leg assisted 
​800-meter run

​Post scores and scales to comments.

3 rounds for time of:
500-meter row
21 hang power snatches
​
W: 55lb
M: 75lb

Todays workout is a couplet with two similar exercises. The rows are short and should be close to a sprint. The snatches are moderate in volume but light in load and should be done close to unbroken in the early rounds or with one break as needed. These two exercises use a lot of similar muscle groups but in different ways. Expect a great cardio and stamina workout. Newer athlete's should reduce the reps of the snatches or load as needed. If the row takes longer than 3-minutes, consider reducing the distance as well. Sub a run for the row if at home without this equipment. A dumbbell, water-jug, or backpack is a great option at home for the snatches. More reps can be used if the load is light. 

3 rounds of:
400-meter run
26 alternating hang power snatches, with a backpack

​Post scores and scales to comments.

For Time, or as many reps as possible in 12-minutes of:
21 pull-ups, chin over the bar
42 double-unders
21 thrusters, weight one
18 chest to bar pull-ups
36 double-unders
18 thrusters, weight two
15 bar muscle-ups
30 double-unders
15 thruster, weight three

W: 65lb - 75lb - 85lb
​M: 95lb - 115lb - 135lb

Muscle snatch
3-3-2-2-1-1 reps
Power snatch
3-3-2-2-1-1 reps
Squat snatch
3-3-2-2-1-1 reps

8 rounds for time of:
400-meter run
Rest 90-seconds between runs

This monostructural day is a longer more aerobic piece. The rest will be just enough time to recover and keep most rounds close to the same time. The score is the overall time to complete, so be sure to not sprint beyond what you are capable of recovering from in a minute and half. 

6 rounds for time of:
400-meter run
Rest 90-seconds between runs

4 rounds for time of:
400-meter run/walk
Rest 90-seconds between runs

​Post scores and scaled to comments.

Today's workout is a heavy day. 

Clean & Jerk
1-1-1-1-1-1-1 reps

The clean and jerk are an Olympic Weightlifting movement that generates a significant amount of power. Keeping the midline tight and stable during these lifts is very important. Newer athletes should lighten the load and focus on the mechanics. Intermediate athletes should lift heavy but keep a very keen eye on the mechanics. This is an incredibly fun lift to perform - especially when performed really well!

Clean & Jerk
1-1-1-1-1-1-1 reps

Hang Clean & Push Press
1-1-1-1-1-1-1

Athletes at home should modify this workout by doing: 
10-minute EMOM
1 wall walk

Post scores and scales to comments. ​

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time, or as many as possible in 10-minutes, of:
Deadlifts
Bar-facing burpees, two foot take-off and two foot landing are not required. Both feet must not hit the bar and must be air-born together while jumping the barbell. 

W: 155lb
M: 225lb

​Time Cap:10-minutes

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Burpees, or burpees to an elevated surface.

W: 55lb
M: 75lb

Time Cap: 10-minutes

Athletes at home can use two water jugs or a loaded backpack for deadlifts, note this is not a valid form of completion for the Open.

​Post scores and scales to comments. If you are signed up for the Open, log-in to the Games app or website and submit your score if judged or video for review.

Todays workout is a heavy day.

Overhead squat
​3-3-3-3-3 reps 

The overhead squat is more demanding on position than overall strength. The mid-line stability, balance, and coordination involved in doing a sound squat with load overhead is close to unmatched by any other skill. Newer athletes should practice with a light load by keeping the bar over the center of the foot and shoulders actively pressing up through the bar and into the ceiling. Intermediate athletes will benefit from going heavy, possibly even holding the same load for a few sets before jumping up in load.

Overhead squat, to a target
​3-3-3-3-3 reps

Box squats with a pvc overhead
5-5-5-5-5 reps

Using a broom stick or other object overhead is a great way to practice this exercise at home. Doing a controlled set every few minutes on a timer help pace this out.

Post scores and scales to comments. 
​

Today's workout is a couplet.

Complete as many rounds as possible in 10-minutes of: 
10 calorie bike
10 strict handstand push-ups

This workout combines a lower body monostructural exercise with a challenging upper body gymnastic pushing exercise. The bike will drive the heart rate up and demand more midline stability for the handstand push-ups. Overall stamina and endurance will be trained during this workout. Chose a pushing variation of the handstand push-ups that can be completed in a fews sets quickly. This is essentially testing to see how fast can you bike while still being able to perform small to moderate sets of a difficult gymnastic skill. 
​

10-minutes of:
10 calorie bike
5 strict handstand push-ups

10-minutes of:
10 calorie bike
5 pike handstand push-ups, feet on the floor.

The at home options for this workout are to use a different form of monostructural exercise like running or rowing. If these options are not available, 30 steps-ups to a short box is a great sub that will not interfere with the push-ups and still raise the heart rate. Regular push-ups or kneeling push-ups are an awesome option for athletes who need to build base pushing strength, while athletes more ready to go upside down can place the feet on an elevated surface to increase difficulty if needed. 
​
​Post scores and scales to comments.