Workout of the dayBack Squat 1-1-1 Shoulder Press 1-1-1 Deadlift 1-1-1 Score is heaviest 1 rep max of each rep added together. Workout of the dayTabata squats
2-minute rest Tabata push-ups 3-minute rest Tabata back pack swings Post scores and scales to comments.
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Workout of the dayFor time: 1000-meter row 50 thrusters 30 pull-ups W: 35lb M: 45lb Workout at homeFor time:
100 sumo deadlift high pulls 50 thrusters 30 bent over rows -use a heavy back pack Post scores and scales to comments. Workout of the dayFor time: 100ft Sled push 2 legless rope climbs 20 kettlebell clean and jerks 100ft Sled push 2 legless rope climbs 15 kettlebell clean and jerks 100ft Sled push 2 legless rope climbs 10 kettlebell clean and jerks W: 24kg Kettlebells M: 32kg Kettlebells Workout at homeFor time:
100ft back pack carry, goblet style 20 plank back pack transfers 20 back pack ground to overhead 100ft back pack carry, farmer carry 15 plank back pack transfers 15 back pack ground to overhead 100ft back pack carry, overhead 10 plank back pack transfers 10 back pack ground to overhead Post scores and scales to comments. Workout of the dayEvery 2-minutes for as long as possible of: 50 yard swim 2 burpees Every round add 2 burpees until you are unable to complete the work required for that 2-minute round. There is no rest between rounds, only rest if you have time after the swim and increasing burpees. This should be roughly a minute in the pool and minute on land, so, if you have no access to a water source, opt for a run distance that takes about a minute to complete (200-300 meters is good) Workout at homeEvery 2-minutes for as long as possible of:
200-meter run 2 burpees, adding 2 burpee every round Post scores and scales to comments. Workout of the day2-minutes of: 400-meter run Max jerks 2-minute rest 3-minutes of: 600-meter run Max jerks 3-minute rest 800-meter run Max jerks M: 300lb W: 200lb Workout at home2-minutes of:
400-meter run Max back pack shoulder presses 2-minute rest 3-minutes of: 600-meter run Max backpack shoulder presses 3-minute rest 800-meter run Max backpack shoulder presses Post scores and scales to comments. Reduce the distance of the run to be able to get to the overhead movement. Keep track of how much time is left over after each run and the total number of reps completed each round. Scale the weight to a load that you can perform quick singles of. Workout of the dayFor time: 75 toes-to-bar 5 mile bike 75 chest-to-bar pull-ups 5 mile bike Workout at homeFor time:
75 V-ups 5-mile bike or 1.5 mile run 75 Push-ups 5-mile bike or 1.5 mile run Post scores and scales to comments. Scale the overall distance and volume of the gymnastics movements down to be able to complete this workout in under 40-minutes. Workout of the dayRun 5000-meters
Post scores and scales to comments. Try to find a local 5k course or scale the distance down to be able to run/walk in under 40-minutes. 4 points are earned for a score that is shown in the first column. 8 points are earned for the second column. 12 points are earned for the middle and third column. 16 points are earned for a score in the fourth column. A score as good or better than the the fifth column will earn 20 points.  Workout of the dayFor time: 800-meter run 21 thrusters 21 L pull-ups W: 55lb M: 75lb Workout at homeFor time:
800-meter run 21 squat tuck jumps 21 inverted burpees Post scores and scales to comments. 4 points are earned for a score that is shown in the first column. 8 points are earned for the second column. 12 points are earned for the middle and third column. 16 points are earned for a score in the fourth column. A score as good or better than the the fifth column will earn 20 points.  Workout of the day1 rep max deadlift 30-second rest Max reps of deficit handstand push-ups Workout at homeMax distance broad jump
Then, Max reps of handstand push-ups Post scores and scales to comments. 4 points are earned for a score that is shown in the first column. 8 points are earned for the second column. 12 points are earned for the middle and third column. 16 points are earned for a score in the fourth column. A score as good or better than the the fifth column will earn 20 points.  Workout of the dayTabata Squats Then, directly into, 4-minutes of: Max ring muscle-ups Workout at homeTabata Squats
Then, directly into, 4-minutes of: Chair dips Post scores and scales to comments. 4 points are earned for a score that is shown in the first column. 8 points are earned for the second column. 12 points are earned for the middle and third column. 16 points are earned for a score in the fourth column. A score as good or better than the the fifth column will earn 20 points.  Workout of the day15 rep max Clean and jerk Workout at home15 reps max
Turkish get-ups Post scores and scales to comments. 4 points are earned for a score that is shown in the first column. 8 points are earned for the second column. 12 points are earned for the middle and third column. 16 points are earned for a score in the fourth column. A score as good or better than the the fifth column will earn 20 points.  Workout of the day1 rep max bench press 30-second rest Then, Max rep pull-ups Workout at homeMax reps push-ups
Directly into, 2-minutes of: Max reps bent over rows Post scores and scales to comments. Workout of the dayComplete as many rounds as possible in 12-minutes of: 20 GHD sit-ups 10 left arm dumbbell snatches 10 right arm dumbbell snatches Workout at home12-minutes of:
20 sit-ups 10 left arm soup can snatches 10 right arm soup can snatches Post scores and scales to comments. As the 2022 CrossFit Games come up next week, we will be running our own small competition. There will be 5 test each from the original journal article "How Fit Are You?". The best possible score that can be earned is 100 points, or 20 points per workout. This is a very broad and general test of fitness. The GPP, general physical preparedness, that comes from the regular workout of the day will prepare you for what is down the road. There is running but no worries, no marathons needed (N.M.N.) for these test. Brush up on the PDF underlined above, have fun, and scale and modify as needed.  Workout of the day21-15-9 reps for time of: Calorie bike Snatches W: 85lb M: 105lb Workout at home21-15-9 reps of:
V-ups Handstands kick-ups Post scores and scales to comments. Workout of the day21-18-15-12-9-6-3 reps for time of: Box jumps Ring push-ups W: 24in M: 30in Workout of the day21-18-15-12-9-6-3 reps for time of:
Box step-ups or box jumps Chair push-ups, between two chairs Post scores and scales to comments. Workout of the day30 reps for time of: Clean and jerks W: 95lb M: 135lb Workout at home30 reps for time of:
Burpees to a 10in target Post scores and scales to comments. Workout of the dayComplete as many rounds as possible in 20-minutes of: 5 handstand push-ups 10 single-leg squats 15 pull-ups Workout at home20-minutes of:
5 handstand push-ups or seated shoulder press with a backpack 10 single-leg squats or loaded squats with the backpack 15 back pack bent over rows Post scores and scales to comments. Workout of the day4 rounds for time of: 1-minute L-sit hold 400-meter run Midline Stability, Part 1: More Than the Core Workout of the day5 rounds for time of: 5 deadlifts 10 burpees W: 185lb M: 275lb Workout at home5 rounds for time of:
10 back pack ground to overhead 10 burpees Post scores and scales to comments. Workout of the dayComplete as many rounds as possible in 15-minutes of: 12 muscle-ups 36 kettlebell swings W: 24kg M: 32kg Workout at home15-minutes of:
12 burpee tuck jumps 36 back pack swings Post scores and scales to comments. Workout of the day3 max sets of handstand push-ups Then, Shoulder press 3-3-3-3-3 reps Workout at home3 max sets of handstand push-ups (Scale to push-ups or some version of an inverted or elevated push-up.)
Then, Tabata (4-minutes of 20-seconds of work and 10-seconds of rest. Score for total reps accumulated across all 8 rounds.) Back pack shoulder presses Post scores and scales to comments. Workout of the dayComplete as many rounds as possible in 12-minutes of: 3 10ft rope climbs from seated 50 double-unders Workout at home12-minutes of:
12 back pack bent over rows 21 tuck jumps Post scores and scales to comments. Workout of the dayClean and Jerk 1-1-1-1-1-1-1 reps Workout at homeAccumulate 2-minutes in a back bridge hold
Rest 2-minutes Then, accumulate 2-minutes in a L-sit hold Post scores and scales to comments. Workout of the dayComplete as many rounds as possible in 20-minutes of: 500-meter row 50 single leg squats, alternating 10 squat snatches W: 95lb M: 135lb Workout at home20-minutes of:
500-meter run 50 single leg squats, alternating 10 single arm squat snatches, with a back pack or other household item, alternating Post scores and scales to comments. |
