Workout of the dayWith a partner, 5 rounds for time of: 24 double-unders, each 19 toes-to-bar, total 2 clean and jerks, total 400-meter run, together W: 135lb M: 205lb To learn more about this hero workout and Eva Mireles click here. Workout at home5 rounds of:
24 tuck jumps 19 V-ups 2 inverted burpees with a handstand push-up 400-meter run If you have a partner to complete this workout with, complete it in a similar fashion as the written workout of the day above. Post scores and scales to comments.
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Workout of the dayOn a Concept2 rower: Pull a sub-1:25/500-m pace for as long as possible Rest 3 minutes Pull a sub-1:30/500-m pace for as long as possible Rest 3 minutes Pull a sub-1:35/500-m pace for as long as possible Rest 3 minutes Pull a sub-1:30/500-m pace for as long as possible Rest 3 minutes Pull a sub-1:25/500-m pace for as long as possible Workout at homeTo a target that is 1-inch above standing reach:
26 burpees in a minute 3-minute rest 23 burpees in a minute 3-minute rest 20 burpees in a minute 3-minute rest 23 burpees in a minute 3-minute rest 26 burpees in a minute Post time maintained at each row pace or time left over in second each minute after burpees are completed to the comments. Scale the row split times and and burpee reps as needed. If you do not perform each burpee required in the minute the score is reps completed. If you do not reach the pace needed on the rower your score should be noted as the fastest pace you did reach. Adjust rounds accordingly to perform the work or goal reps in the time or under the pace for you. Workout of the day3 rounds for time of: 400-meter run 15 sumo deadlift high-pulls 15 thrusters M: 95lb W: 65lb Workout at home3 rounds for time of:
400-meter run 15 back pack sumo deadlift high-pulls 15 backpack thrusters Post scores and scales to comments. Workout of the dayFront Squat 5-5-5-5-5 reps Workout at homeEvery minute on the minute for 10-minutes,
12 Single Arm Front Squat, use a heavy backpack or other household item Switch arms as needed Post scores and scales to comments. Workout of the day50-40-30-20-10 reps for time of: GHD sit-ups Dumbbell deadlifts W: 35lb dumbbells M: 50lb dumbbells Workout at home50-40-30-20-10 reps of:
Sit-ups Alternating backpack cleans between left and right shoulder Post scores and scales to comments. Workout of the dayHang Squat Snatch 3-3-3-3-3-3-3 reps Workout at homeHang Squat Snatch
3-3-3-3-3-3-3 reps, with a broomstick or PVC Then, 30 goblet squats with a back pack, pause at the bottom with definite stop on each rep Post scores and scales to comments. “The modest start of publicly posting our daily workouts on the Internet beginning six years ago [This article was written in 2007] has evolved into a community where human performance is measured and publicly recorded against multiple, diverse, and fixed workloads.” The community has garnered a unique sense of belonging around all thing’s fitness. CrossFit is really a place and thing that anyone anywhere knows the language and can be a part of. It is a place where people who do not have a place yet can be accepted under the idea that working to be better is worth it. The shared experience of getting through something tough like a workout connects people on a personal almost family like level. Everyone likes to talk about not liking burpees.
Workout of the dayComplete as many rounds as possible in 20-minutes of: 30-seconds handstand hold 30-seconds squat hold 30-seconds L-sit hold 30-seconds chin over the bar hold (lock off hold) Workout at home20-minutes of:
30-seconds handstand or down dog hold 30-seconds squat hold 30-seconds L-sit hold 30-seconds back pack to torso hold, from a bent over row position Post scores and scales to comments. Workout of the dayBack Squat 10-8-6-4-2 reps Shoulder Press 10-8-6-4-2 reps Deadlift 10-8-6-4-2 reps Workout at home20-16-12-8-4 reps of each,
Weighted squats Weighted shoulder press Weighted deadlifts -rest as needed between sets -or- 10-8-6-4-2 reps of each, Wall walks Candlesticks, hold onto the couch Shoot throughs, on chairs -rest as needed between sets Post scores and scales to comments. Workout of the day5 rounds for time of: 60 double-unders 15 chest-to-bar pull-ups Workout at home5 rounds for time of:
45 jumping jacks 12 burpees Post scores and scales to comments. Workout of the dayFor time:
50-40-30-20-10 reps of: Push-ups Single-leg squats Todays workout is a great gymnastic stamina and conditioning couplet for both upper body pushing and lower body balance, coordination, and flexibility. Choose versions of these exercises that allow you to keep moving with constant movement and little breaks during each set and a quick break in the transition from exercise to exercise. This workout can be performed at home. Elevate the push-ups and use a seat or target for the squats. Lunges are great sub for single-leg squats. Focus on the hips and shoulders moving together during the push-up and keeping the heels down during the squats. Post scores and scales to comments. Workout of the dayFor time: 2000-meter row 21 cleans 15 thrusters 1000-meter row 15 cleans 12 thrusters 500-meter row 9 cleans 9 thrusters W: 95lb M: 135lb Workout at home20-minutes of:
400-meter run/walk 15 back pack cleans, med-ball clean style 15 back pack thrusters Post scores and scales to comments. Workout of the dayFor time: 30 strict muscle-ups Workout at home5 rounds for time of:
5 single arm ground to overheads, use a backpack or other heavy at home object 5 deep, slow and controlled chair dips Post scores and scales to comments. Workout of the day3 rounds for time of: 30 dumbbell hang squat snatches 30 GHD sit-ups W: 25lb bumbbell M:35lb dumbbell Workout at home3 rounds of:
30 backpack hang squat snatches 30 sit-ups Post scores and scales to comments. Workout of the dayDeadlift 5-5-3-3-3-1-1-1-1 reps Workout at homeNot for time, slowly and controlled
100 good-mornings Post scores and scales to comments Workout of the day12 rounds for time of: 10 dumbbell hang squat cleans 6 handstand push-ups, on the dumbbells W: 30lb dumbbells M: 45lb dumbbells Workout at home12 rounds for time of:
10 backpack squat cleans 6 handstand push-ups or 6 backpack presses per arm Post scores and scales to comments. Workout of the day5 rounds for time of: 200-meter swim 2-minute rest between rounds We score workouts that have a programmed rest after the round by the time at the end of the last round of work. In this case after the 5th swim is the time of completion. The rest periods sandwiched in-between are all counted towards the total time. The last 2-minutes of rest is not included in total time and is not added to the score. Use a running clock, and lap as needed. Practice breathing - breath out under water continuously, breath in above water quickly Practice kicking - lead from the hips and sweep the feet oppositely instead of kicking Practice pulling and rolling - keep the torso long and roll while reaching as far forward as possible, switching arms quickly and rolling to the other side. Workout at home5 rounds for time of:
400-meter runs 2-minutre rest between rounds Sub a walk or reduce the distance to something that can be completed faster than 3-minute per round. Workout of the dayBack Thruster 1-1-1-1-1-1-1 reps Workout at home10 attempts,
Accumulate 3-minutes in a Back Bend Hold Post scores and scales to comments. Workout of the dayFor time: 1000-meter row Then, 5 rounds of: 20 back extensions 16 GHD sit-ups Then, 1000-meter row Workout at homeFor time:
1000-meter run Then, 5 rounds of: 20 standing or wall back extensions 16 straight leg sit-ups Then, 1000-meter run Post scores and scales to comments. Workout of the day5 2.5-minute rounds for max reps of: 400-meter run Max overhead squats W: 65lb M: 95lb Workout at home5 2.5-minute rounds of:
400-meter run, reduce the run to a distance that does not take longer than 2-minutes to run or walk. Max overhead squats, with a broom stick Post scores and scales to comments. Workout of the dayComplete as many rounds as possible in 12-minute of: 3 weighted pull-ups 6 push-ups on dumbbells 9 dumbbell squats W: 25lb dumbbells, use one dumbbell for pull-ups M: 35lb dumbbells, use one dumbbell for pull-ups Workout at home12-minutes of:
6 bent over rows, with a back pack 12 floor presses, with a pack pack 18 goblet squats, hold the back pack Post scores and scales to comments. 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. 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. “We’ve come to see increased work capacity as the holy grail of performance improvement and all other common metrics like VO2 max, lactate threshold, body composition, and even strength and flexibility as being correlates – derivatives, even. We’d not trade improvements in any other fitness metric for a decrease in work capacity.” Increasing the ability to do more work quickly speeds up the process towards any goal regardless of what it is. This idea parallels the concept of it is about the journey not the end. The work to be good at something is what makes someone good at it not talent or wanting to be good alone. The training and practice are key variables in any pursuit. Working to have more capacity, even in contradictory skill sets, will lend itself for the when the unknown and unknowable happen, because it is not about if, but when. It is very much about being prepared.
At the point that training to improve a weakness creates another weakness, a compromise has been made, and work capacity drops. Balanced training will and can increase evenly across all modal domain, often times helping each other in the process. 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. |
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