Workout of the day3 attempts at max load of: 3 cleans / 2 front squats / 1 jerk - This is a barbell complex 3 unbroken cleans should be followed immediately buy 3 front squats, and then without putting the bar down still, finish with a push or split jerk. Score is best successful lift. Spend plenty of time warming up and drilling these three movements, and the coordination between each. Workout at homePractice this gymnastic complex
4 alternating single-leg candle-sticks roll ups / 3 handstand kick-ups / 2 handstand push-ups For more of a challenge practice the handstand freestanding off a wall or scale by performing kick-up attempts and pike push-ups with feet on the floor. For assistance on the candle-stick, lay on an elevated surface and use both feet to stand to help the transition from laying to standing. Post scales and scores to comments.
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Workout of the day10 rounds for time of: 1 legless rope climb, 14ft ascent 200ft run Workout at home10 rounds for time of:
14 alternating back pack pull throughs, from plank 200ft run Post scores and scales to comments. Workout of the day5 rounds for time of; 15 sumo deadlift high pulls 15 thrusters W: 65lb M: 95lb Workout at home5 rounds of:
15 back pack sumo deadlift high pulls 15 back pack thrusters Post scores and scale to comments. Workout of the dayPush Jerk 3-3-3-3-3 reps Workout at homeShoulder Press
10-10-10 reps Push Press 10-10-10 reps Push Jerk 10-10-10 reps Spit Jerk 10-10-10 reps Practice with two water jugs or dumbbells Post scores and scales to comments. Workout of the day7 rounds for max distance of: 1-minute bike 1-minute rest Note the type of bike used. Workout at home7 rounds for max distance of:
1-minute bike 1-minute rest Use a phone app or other GPS map device/watch to keep track of distance. If you travel past the point where the 1-minute interval of work ends, travel back to that spot during the 1-minute of rest interval. If you do not have a bike, or a stationary bike of some kind that measures distance on the screen, sub for a row, ski, skate, or run. Post scores and scales to comments. Workout of the dayFor time: 500-meter row 20 parallette handstand push-ups 500-meter row 20 strict handstand push-ups 500-meter row 20 kipping handstand push-ups Workout at home500-meter run
20 deficit push-ups or deficit pike handstand push-ups 500-meter run 20 push-ups or pike handstand push-ups 500-meter run 20 elevated push-ups or push-ups Post scores and scales to comments. Workout of the day5 rounds for time of: 20 wall-ball shots 10 weight pull-ups, hold the medicine ball between the legs or feet W: 14lb ball to 9ft target M: 20lb ball to 10ft target Workout at home5 rounds of:
20 back pack thrusters 10 back pack transfers -Laying face up, holding the back pack overhead, perform a V-up and pass the back pack to the feet. Lower the feet, holding the back pack and perform another V-up. Transfer the back pack from overhead to between the feet and back to overhead for one rep. This could also be called a V-up ball transfer or Sit-up ball transfer, but performed with a back pack at home if a medicine ball is not available. Post scores and scales to comments. Workout of the dayComplete as many rounds as possible in 45-minutes of: 800-meter run 10 Deadlifts 800-meter run 50 sit-ups W: 215lb M: 315lb The first part of this workout to notice is the duration of 45-minutes. This is a long time domain. Now take a look at the amount of running per round. That is 1-mile total. Consider your mile time and then add a few minutes to it. That how much time you have to work on the deadlifts and sit-ups. The third part of this workout is the deadlift. The deadlift is heavy but low to moderate reps if you can get a few rounds in. Scale this load to something you can do 10 unbroken reps when fresh and expect that after a 800-meter run that it will likely take 2-3 sets or even fast singles. A load that is not appropriate for this workout is a load so heavy that you have to wait a while after the run to start lifting, or the breaks between sets are long, almost to point of full recovery. Run a pace that allows you to grab and go. Use a load that doesn't leave you waiting to be fresh to lift. Sit-ups. Nice. These will be sneaky, running requires a lot of stabilization and unilateral work through the hip. The deadlift is similar but with both legs and hip extension focused. What the these exercises do not have, the sit-up will, and there is a moderate to large amount of them. Workout at home45-minutes of:
400-meter run/walk 10 ground to overheads, with a backpack 400-meter run/walk 35 sit-ups This version at home is reduced in volume per round as a scaled version of the original workout. Increase the reps of the sit-ups or distance of the runs to increase difficulty. Further scale this workout by reducing the working time to 35 or 20-minutes instead of 45. Post scores and scales to comments. Workout of the dayComplete as many reps as possible in 12-minutes of: 1 L-sit rope climb, 15ft ascent 3 overhead squats 1 L-sit rope climb, 15ft ascent 6 overhead squats 1 L-sit rope climb, 15ft ascent 9 overhead squats ect. Add 3 overhead squats each round. Start seated in the L-sit position for the rope climbs. W: 75lb M: 115lb Workout at home12-minutes of:
20-seconds L-sit hold 10 Left-arm back pack rows 3 overhead squats with a broom stick 20-seconds L-sit hold 10 Right-arm back pack rows 6 overhead squats with a broom stick 20-seconds L-sit hold 10 Left-arm back pack rows 9 overhead squats with a broom stick ect. Add 3 overhead squat each round. Alternate the single arm row every round. Post scores and scales to comments. Workout of the daySnatch 3-3-3-3-3 reps Workout at homeEvery minute on the minute for 12-minutes of:
5 burpees to a 12in target above reach Post scores and scales to comments. Workout of the day
Workout at home3 rounds of:
400-meter run/walk 21 backpack swings 21 bent over backpack rows Post score, option, and scales to comments. Workout of the day3 rounds for max reps/calories of: 1-minute shuttle run, 8m (26 feet) 1-minute dumbbell snatches 1-minute bike 1-minute weighted box step-up, single dumbbell 1-minute strict burpee 1-minute rest W: 35lb dumbbell, 20in box M: 50lb dumbbell, 24in box Workout at home3 rounds of:
1-minute shuttle run, 8m 1-minute backpack snatches 1-minute V-ups 1-minute step-ups, with the backpack 1-minute strict burpee 1-minute rest Post scores and scales to comments. Workout of the dayClean and jerk 3-3-3-3-3 reps Workout at home5 sets of:
3 burpee broad jumps for max distance Rest as needed between attempts. Post scores and scales to comments. Workout of the dayComplete as many rounds as possible in 15-minutes of: 12 hang squat cleans 15 ring dips W: 95lb M: 135lb Workout at home15-minutes of:
12 back pack squat cleans (med-ball clean style) 15 chair dips Post scores and scales to comments. Workout of the day5 rounds for time of: 1-minute row for calories Turkish get-ups Complete 40 reps total combined each movement per round. After the 1-minute row, perform the remaining reps as TGU's to finish the round. W: 35lb M: 50lb Workout at home5 rounds of:
18 15ft shuttle run/walk, down and back equals 1 rep 12 Turkish get-ups, use a backpack, water jug or other household object as needed. This exercise is technical and there is great benefit in performing the movement controlled without load, too. Post scores and scales to comments. Workout of the day21-18-15-12-9-6-3 reps for time of: Triple-unders GHD sit-ups Deadlifts W: 125lb M: 185lb Workout at home21-18-15-12-9-6-3 reps of:
Tuck jumps Sit-ups Ground to overhead, with a heavy loaded back pack Post scores and scales to comments. Workout of the dayHang power snatch 3-3-3-3-3 reps Workout at homeWith a broomstick
Overhead squat 10-8-6-4-6-8-10 reps Sots press, scale this movement from a deep seated position if needed 8-6-4-2-4-6-8 reps Hang power snatch 6-4-2-2-2-4-6 reps Post scores and scales to comments. Workout of the day7 rounds for time of: 400-meter run 29 back squats W: 95lb M: 135lb Workout at home7 rounds of:
400-meter ruck run, with a backpack 29 squats, wearing the backpack This is a hero workout, really try to wear the backpack even if it is light. The volume is meant to be above normal and 29 squats per round does just that. Reduce the overall distance of each run and squat backpack-less if there is considerable breakdown of the movements. Check out this quick video from CrossFit for some insight on this workout and the real reason there is so many rounds and squats. Post scores and scales to comments. Workout of the dayFor time 10 wall walks 30 box jumps 30 strict knees-to-elbows 30 box jumps 30 strict toes-to-bar 30 box jumps 10 wall walks W: 20in box M: 24in box Workout at homeFor time
10 wall walks 30 box jumps 30 sit-ups 30 box jumps 30 laying leg raises 30 box jumps 10 wall walks Use a step or sturdy stool for box jumps. Scale to step-ups if jumping is not an option. To increase the difficulty of the sit-up hold onto a loaded backpack at the chest. A backpack can also be used between the feet to increase the difficulty of the laying leg raises if needed. Scale the wall walks to a partial wall walk by going from the plank position, stepping the feet on the wall, and walking back down to a plank position. Post scores and scales to comments. Workout of the dayFor time: 12-9-6 reps of Deadlifts Bar Muscle-ups W: 205lb M: 315lb Workout at homeFor time:
30-20-10 reps of Deadlifts with two objects, use two backpack, grocery bags, soup cans, or dumbbells if available. Bent over rows, with both objects Push-ups, hands on objects if safely possible to create a deficit Post scores and scales to comments. Workout of the dayComplete as many rounds as possible in 12-minutes of: 10 burpees 25 double-unders Workout at home12-minutes of:
10 burpees 25 jumping jacks Post scores and scales to comments. Workout of the dayOverhead squat 5-5-3-3-3-1-1-1-1-1 reps Then, For time: 2k row Workout at homeEvery minute on the minute for as long as possible
2 back pack goblet squat Every minute add 2 reps. Continue for as long as possible. For example: 0:00-1:00 2 reps are completed, 1:01-2:00 4 reps are completed ect... Then, 10-minutes of: Run for distance. Post scores and scale to comments. Workout of the day2022 age-group quarterfinal workout 1 3 rounds for time of: 20 toes-to-bar 20 alternating dumbbell snatches W: 50lb M: 70lb Workout at home3 rounds of:
20 V-ups 30 ground to overheads, with a backpack Post scores and scales to comments. Workout of the day4 rounds for time of: 30 single-leg squats 15 sumo deadlift high pulls W: 75lb M:115lb Workout at home4 rounds of:
30 single-leg squats 20 back pack sumo deadlift high pulls Post scores and scales to comments. Workout of the dayBench press 5-5-3-3-3-1-1-1-1-1 reps Then, 1-mile run Workout at homePush-ups
55 reps in AFSAP Then, 1-mile run/jog/walk Post scores and scales to comments |
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