Workout of the dayThruster 1-1-1-1-1-1-1-1-1-1-1-1 reps Workout at home6 rounds of:
30-seconds backpack squats 30-seconds rest 30-seconds hollow rocks 30-seconds rest Post scores and scale to comments.
0 Comments
Workout of the dayEach for max rounds and reps of: 5-minutes of: 5 single-arm kettlebell swings 10 up-downs to a plate 3-minute rest 4-minutes of: 10 Russian swings 10 up-downs to a plate 3-minute rest 3-minutes of: Max distance kettlebell carry W: 35lb kettlebell M: 53lb kettlebell Workout at home5-minutes of:
5 backpack swings 10 up-downs 3-minute rest 4-minutes of: 10 backpack sumo deadlift high-pulls 10 up-downs 3-minute rest 3-minutes of: Max distance backpack carry Post scores and scales to comments. Workout of the day5 rounds for time of: 500-meter row, - After each row, perform 2 double-unders for each pull taken to complete the 500-meters Workout at homeFor Time:
100 backpack thrusters -every minute on the minute, including the start, perform 15 jumping jacks. Post scores and scales to comments. Workout of the dayFor Time: 50-30-20 reps of: Thrusters Pull-ups W: 45lb M: 65lb Workout at home12-minutes of:
9 backpack deadlifts 9 single-leg squats, each leg 9 single-arm backpack upright rows, each arm Post scores and scales to comments. Workout of the day2 rounds for time of: 50 cal. row 25 handstand push-ups Workout at home2 rounds for time of:
800-meter run or walk 25 handstand push-ups or seated backpack shoulder presses Post scores and scales to comments.
Workout of the day5 rounds for max reps of: 1-minute shuttle sprints, 10-meters 1-minute plank hold, for seconds 1-minute med-ball deadlifts 1-minute rest M: 20lb W: 14lb Workout at home5 rounds for max reps of:
1-minute shuttle sprints, 10-meters 1-minute plank hold, for seconds 1-minute backpack deadlifts 1-minute rest Post scores and scales to comments. Workout of the dayFor time: 30 strict muscle-ups Workout at home10 rounds of:
4 double knee tucks in plank 4 alternating knee-to-elbow in plank 4 hand release push-ups Post scores and scales to comments. Workout of the dayBack Squat 10-5-3-1-1-1-3-5-10 reps Workout at home7 rounds not for time:
5 goblet squats, with a backpack or other household item. 10 jumping squats 15 good mornings, holding the same item rest as needed between rounds. Post scores and scales to comments. Workout of the day3 rounds for time of: 1000-meter run 50 sit-ups 25 deadlifts Rest 2-minutes between rounds M: 185lb W: 125lb Workout at home2 rounds for time of:
1000-meter run or 400-meter walk 50 sit-ups 20 broad jumps Rest 2-minutes between rounds W: 3ft jump M: 4ft jump Post scores and scales to comments. Workout of the day3 rounds for time of: 25 dumbbell push jerks 50 double-unders 25 weighted step-ups 50 double-unders W: 35lb dumbbells, 20in box M: 50lb dumbbells, 24in box Workout at home3 rounds of:
25 backpack push presses 40 box/step toe touch, no load 25 step-ups with backpack 40 box/step toe touch, no load Post scores and scales to comments. Workout of the day3 rounds for time of: 15 cal. bike 12 power snatches 9 burpees W: 65lb M: 95lb Workout at home10-minutes of:
200-meter run/walk 12 backpack burpee, push-up followed by ground to overhead while holding the backpack. Post scores and scales to comments. Methodology part six “CrossFit is empirically driven, clinically tested, and community developed.”9/19/2021 Early on, the goal was to get some of the fittest to engage in CrossFit because they were essentially the tip of the spear. We collected data on how these people train, eat, and recover; and CrossFit’s ability to improve their general physical fitness. Emotional and social health also improved as more people joined in on what was a “shared suffering” of tough workouts. Today CrossFit has over 10,000 affiliates across the world and although the tip of the spear is inspiring, the goal of CrossFit is clear: improve fitness for everyone. Fitness is the opposite of sickness, and both can be plotted as extremes on the same continuum. In the middle of this continuum is wellness and all these are snapshots of health. Data suggests that being better at thrusters and pull-ups, and working on running and lifting directly correlates to better blood pressure and triglycerides.
Starting CrossFit is a path to health. The evidence is showing that the CrossFit methodology: constantly varied, functional movements, executed at high intensity generates and drives health and performance markers in the right direction. The benefits of the CrossFit methodology include burning body fat and improving general skills like cardiovascular respiratory endurance, stamina, flexibility, agility, balance, and more. The benefits are tightly connected to the way we train. Form follows function: it is about training what the body is built to do and try to do it better every day. Send us an email today to get started: info@CrossFitAFK.com Workout of the dayComplete as many rounds as possible in 18-minutes of: 80 cal. bike 60 sit-ups 40 pull-ups 20 box jumps W: 20-in box M: 24-in box Workout at home18-mintues of:
80 mountain climbers 60 sit-ups 40 backpack swings (light to moderate load) 20 box jumps or broad jumps/large steps W: 3ft broad jump M: 4ft broad jump Scale the distance of the jump as needed to something that can be maintained with constant movement. A large step can be performed if jumping is not an option. Post scales and scores to comments. Workout of the dayOn a 12-minute clock complete as many reps as possible of: 3-minutes of box step-ups 3-minutes of inverted push-ups (feet on the box) 2-minutes of box step-ups 2-minutes of inverted push-ups 1-minute of box step-ups 1-minute of inverted push-ups W: 16-in box M: 20-in box Scale the push-ups to regular on the floor or elevated (with hands on the box instead of feet). Reduce the box height for both movements as needed. Workout at homeOn a 12-minute clock complete as many reps as possible of:
3-minutes of box step-ups 3-minutes of elevated push-ups 2-minutes of box step-ups 2-minutes of elevated push-ups 1-minute of box step-ups 1-minute of elevated push-ups Post scores and scales to comments.
Workout of the dayComplete as many rounds as possible in 10-minutes of: 5 power cleans 10 toes-to-bar W: 145lb barbell M: 205lb barbell Workout at home10-minutes of:
5 heavy backpack clean (med-ball clean style) 15 V-ups Post scores and scales to comments. Intensity drives results: moving more load, more reps (distance), faster is what functional movements are all about and why CrossFit's methodology of mixing these parameters produces such a profound neuroendocrine response and motor control. Making intensity competitive encourages people to move more, further, and faster than they normally would without the element of competition.
Take this scenario: the basketball stadium erupts in a roar as the teams are tied point for point, the offense has the ball and 10 seconds left to make a shot and win the game. Athletes on the court know that this is their chance, and the encouragement from the stadium is amplifying by the second. This is an intense environment that can build up (or take down) competitors. These moments are almost un-replicate-able in a regular team or individual practice. Biopsychosocial responses in the body will be amplified by applying this sort of exciting environment to fitness. The body will do more, better, and faster than in a relaxed environment. Psychological benefits include; confidence, and mental toughness. A sense of social belonging will also emerge. Improved performance goes hand in hand with health markers and psychological well-being. 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. Workout of the dayComplete as many rounds as possible in 20-minutes of: 20 cal. row 15 ring dips 10 dumbbell Turkish get-ups W: 35lb dumbbell M: 50lb dumbbell Workout at home20-minutes of:
100-meter farmer carry (soup cans or other household objects) 15 box dips 5 turkish get-ups, hold the soup can overhead if possible Post scores and scale to comments. Workout of the dayDeadlift 3-2-2-2-1-1-1-1-1 reps Workout at homeTabata backpack deadlifts
8 rounds for reps of: 20-second backpack deadlifts (heavy) 10-seconds rest Post scores and scales to comments. Workout of the day5 rounds for time of: 50 double-unders 50ft single arm dumbbell overhead walking lunges W: 35lb dumbbell M: 50lb dumbbell Workout at home5 rounds of:
50 lateral hops over object 100-ft overhead walking lunge, or overhead carry Post scores and scales to comments. Workout of the dayFor Time: 21 back sqauts, body weight 7 rope climbs, 15 ft ascents 15 back squats 5 rope climbs 9 back squats 3 rope climbs Workout at home21 weighted goblet squats
42 backpack sumo deadlift high-pulls 15 weighted goblet squats 30 backpack sumo deadlift high-pulls 9 weighted goblet squats 18 backpack sumo deadlift high-pulls Post scores and scales to comments Workout of the dayComplete as many rounds as possible in 20-minutes of: 30-seconds ring L-sit hold 15 ring push-ups 30 calorie bike Workout at home20-minutes of:
30-second L-sit hold 15 hand release push-ups 50 high knee steps Post scores and scales in comments. Workout of the dayFor time, with a partner: 40 Box jump overs 200ft handstand walk 40 barbell lunges 20 muscle-ups 40 hang power cleans 20 front squats 40 synchro bar facing burpees -Perform you-go-I-go style except for the synchronized burpees. -If performing this workout without a partner, cut the reps in half. Workout at homeFor time:
20 walking lunges, weighted with a backpack 20 backpack swings 200ft handstand walk 20 backpack cleans 20 burpee broad jumps 20 handstand push-ups 20 weighted goblet squats Post scales and scores in comments. |
