CrossFit Minneapolis + St. Paul

WORKOUT OF THE DAY
Front Squat:
3 RM

10 Rounds For Time:
7/5 Bike Calories
5 Lateral Burpees
3 Deadlift (275/183)
…rest 30 seconds b/w rounds…

By Friday we all know the drill, heaviest set of 3 possible for the front squats. Earlier in the week we talked about a proper set up in your torso allows for a correct line of action for your legs. Ultimately your goal is to have the barbell moving on an even plane. For a good front rack we want shoulders up into the barbell while keep shoulder blades back.

Before there’s any comments, with rest in a workout with very, very short rounds, the expectation is that each round is treated as if all 10 were individually for time. The bike and burpees should be done so that you want every bit of that 30 seconds. Choose a weight you can for sure touch and go. 30 singles fatigues the back a lot more because the bar is always beginning from a standstill. Each round today could be as fast as 30 seconds, and should be right around a minute at the longest.

WOD AT HOME
For Time:
“Deck of Cards”
Pick 4 Movements
*A = 1 rep
J = 11 reps
Q = 12 reps
K = 13 reps
all other cards are face value

WORKOUT OF THE DAY
For Time:
10-9-8 Reps of:
Push Jerk (155/103)
Box Jump (36/30)
C2B Pull-Up
7-6-5 Reps of:
Push Jerk (185/123)
Box Jump (36/30)
Strict Pull-Up
4-3-2-1- Reps of:
Push Jerk (AHAP)
Box Jump (36/30)
Strict C2B Pull-Up
*Complete 1 Rope Climb after each round

“Three” movements today, two of which will either vary in loading or difficulty as volume adjusts. The jerks will come from the floor. Think of today as a strength style workout. The jerks are going to feel heavy at every point of this workout, so your focus today is on good strong reps. Can they be fast, sure. But not sloppy. A lot of the time, fast turns sloppy. For the 4-3-2-1 sequence you choose the weight, but make sure each set is unbroken. Your final weight should essentially be a heavy 1. Box jumps will stay at a constant height, and should be something you cannot rebound. The current progression goes kipping to strict. Here’s another scenario: 10-9-8-7-6-5 (banded), 4-3-2-1 (kipping). Another scenario: 10-9-8 (banded and kipping), 7-6-5 (kipping), 4-3-2-1 (banded and strict). Choose a progression that is easiest for you to most challenging.

WOD AT HOME
For Time:
10-9-8-7 Reps of:
DB Devil’s Clean (per arm)
*25 Sit-Ups after each set on both arms
7-8-9-10 Reps of:
DB Devil’s Press (per arm)
*15 Tucks after each set on both arms

WORKOUT OF THE DAY
Bench Press:
3 RM

5 Rounds For Time:
12/10 Row Calories
12 Push Ups
12 Muscle Snatch (75/53)

Same goes for this past week’s bench press in terms of percentage limitations; there are none. You should have a goal to match or surpass your weight from last week. Utilize that brief pause between reps as a reset for position. Drive your shoulders into the bench, and then down towards your glutes, this will engage the entire Lat muscle to assist with pressing.

Today should be a really fun workout because it presents a lot of different ways to go about it. For example maybe you go all out and see how fast you can do it, no matter how many times things are broken up. Maybe you force yourself to do everything unbroken. Maybe a combo of the two, fast and unbroken. Pick a game plan that makes it most fulfilling based on current goals. For the push ups twist the hands so the fingers are pointing in a 10 and 2 direction. Elbows back, not out. This is everyone’s strongest position. Muscle snatch is ground to OH. Don’t let 75/53 deceive you, the volume will make it feel heavy.

WOD AT HOME
5 Rounds For Time and Max Reps:
1:00 Max Double-Unders
8 Hand Release Push Ups
16 Up and Down Planks
32 Flutter Kicks (3 count)

WORKOUT OF THE DAY
Back Squat:
3 RM

AMRAP 15 Minutes:
12 – 10 M Shuttle Sprints
10 M DB Walking Lunge
8 DB Push Jerk (AHAP)
*Every 5 Minutes complete 20 TTB

Last week you were presented with a limit for your heavy triple back squat. The reason for this was so that you didn’t go too heavy, too soon. Today there is no limit, and therefore you should get to a point where you are on the brink of failure because you truly hit your max, or you do in fact fail at some point and miss 1 of the 3 squats. Keep tension in your upper back by pulling down on the bar while it’s resting on your traps. The bar will better move north and south on an even plane if you keep it in position and allow your legs to maintain a proper line of action.

If you’ve been wondering about the onslaught of shuttle running, first of all it’s been a week at a time at the most, and Ike this may not seem like a huge deal now, it’s a gradual acclimation for your bodies back into the heavy running we see when the weather is a bit nicer. Run or sprint, put a full effort into each round. For the DB walking lunge, hold the DB in the front rack, or a goblet position. DB push jerk must be a jerk, no push press. Alternate arms each round. This will end up being roughly equal in volume to last week. MOST IMPORTANT: At the O, 5 and 10 minute mark you have to stop where you’re at and complete 20 TTB (or TTR as a modification) before returning to your AMRAP sequence. Try to spend no more than 1 minute on TTB/TTR.

WOD AT HOME
Death By:
6 DB Deadlifts (AHAP)
(+1) 1 Burpee
…then…
4 Rounds of:
6 DB Deadlits
# of Burpees in Failed Minute

WORKOUT OF THE DAY
Every 6 Minutes, For 42 Minutes:
12 Burpees-to-Touch (6″)
0.5/0.4 Mile Bike
15 Russian KB Swings (AHAP)
0:30 Max Double-Unders

No barbell today, but bring an extra O2 tank. This is a repeat from mid October with a few adjustments. All intervals will be for time, and you will also we adding up the total amount of double-unders accumulated. Many times in a sequence like this your first round is the slowest because you just don’t know exactly what pace is a good pace. Go harder than you think when we start. Your target for the burpees has to be 6″ about your standing reach. Modify with a traditional burpee. Bike will be the one thing that adds up the most over 7 rounds. Try to get the bike done in about 1-1:30. Russian swings should be both very heavy and unbroken. Make sure both things can take place. Your jump rope effort can technically be done at any point within the 6 minute window, but that’s also cutting into your overall time per round. The challenge here will be to immediately get on the rope and start moving. Go with the option the best keeps you consistently moving for that 30 second effort.

WOD AT HOME
8 x AMRAP 2 Minutes:
12 Jump Squats
10 No Jump Burpees
2 Wall Walks
…rest 1 minute b/w AMRAPs…

WORKOUT OF THE DAY
Deadlift:
3-3-2-2-2

4 Rounds For Time:
200 M Row
50 Double-Unders
0.4/0.35 Mile Bike
20 Plate Squats (15/10)

The focus of the cycle has not necessarily been on deadlifting, but there has been a good amount of supplementary clean and snatch to accomodate our increases in pulling off of the floor. All of your sets today should be done as touch and go. As the barbell gets heavy and it becomes more and more challenging to hold your body in the correct position throughout the pull. Consider a single stroke on the rower: there’s actually little to no pull on the machine, instead we push ourselves away from the machine by drving our legs into the foot box and hanging onto the chain. This creates power. The same concept can be applied to a deadlift. We need to hang onto the barbell with extended arms while preserving midline, all while driving our legs through the floor.

Looking back to our partner row workout a couple weeks ago, the individual split times were anywhere between 0:34 – 0:50, give or take a few seconds on either end. with the other movements accompanying the row today expect it to take 0:45 – 1:00. A lesser amount of pulls is gonna be better in the long run than a ton of short fast pulls. With the double-unders being the skilled portion of the movements today it has the potential to consume the most amount of time per round. Spend no more than 1 minute here whether you’re doing double-unders, single-unders or some other modified approach. The bike will inevitably cut into your endurance the most, but the workout is task oriented and you’re racing the clock so you’ll have to try and stay consistent so as not to fall behind here. Plate squats will be held out in front of you like a steering wheel. Same way you would have held them during the wall sits.

WOD AT HOME
Every 2 Minutes, For as Long as You Can Go:
200 M Run
4 Push Ups
7 Burpees
11 Air Squats

WORKOUT OF THE DAY
Bench Press:
3-3-3-3-3
*No heavier than 85% of 1 RM

Every 4 Minutes, For 16 Minutes:
12 DB Push Press (AHAP)(6/arm)
30 Sit-Ups
4 BMU

Very similar to what we saw earlier in the week with our squat movements your job today is to build to a heavy set of 3 that does not surpass 85% of your current 1 RM. The reason for this is because we still have 7 full weeks left in this cycle in which we have to use the remaining 15% between where we are currently lifting, and what your current max is. The last 3-4 weeks of the cycle will be very heavy singles in the 95%+ range. Ensure your set up on the bench is perfect: 1) first we pull shoulder blades back with a big chest, and then we 2) pull shoulder blades down towards the back pockets of our pants. This puts the arms in a strong 45 degree angle to press.

Go very heavy with the DB. You shouldn’t have to break it up for these 6 reps per arm so take that into account as well. Refrain from doing any version of the jerk today, stick to solely using a push press. This volume of sit-ups over the course of 4 rounds is going to make the rest of the workout pretty nasty. As you come around for rounds 2-4, even with the slight rest, the sit-ups will have the greatest effect on your midline in supporting the weight during the push press. One thing that will help is to make sure you get full extension when you lay backwards on the sit-up, and sit all the way up with your shoulders passing your hips at the top of each rep. If you can modify the BMU by using a band, go with that. If you are unable to perform BMU, go with 4-8 C2B pull-ups. For pull-ups look to do anywhere between 6-10 reps. Use bands on these movements as needed.

WOD AT HOME
5 Rounds For Time:
10 x (2 Jumping Lunges + 1 Jump Squat)
25 Tucks
…rest 1 minute…
20 Up and Down Planks
40 Russian Twists
…rest 1 minute…