CrossFit Minneapolis + St. Paul

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

AMRAP 13 Minutes:
6 Hang Power Clean (165/108)
9 Lateral Burpees
15/12 Row -or- Bike Calories

Attack these today in the same way we did with the front squats earlier in the week in that we are not going heavier than 85% so that we don’t go too heavy too soon in the cycle. You have a total of 6 working sets of 3 today. If your goal is to do your last set of 3 at 85%, then your other 5 working sets should be within 30-45 pounds of your heaviest set. Don’t count the early warm-up sets. Don’t waste time warming up with excessive volume: at this point in the cycle you should really only need 5-7 warm-up sets of 1-3 reps per set.

Whether or not you are rebounding from the hip (high hang), or utilizing a hang power clean from the knee, the weight you choose for the AMRAP should be something you can hang onto for all 6 reps each time you come back to the barbell. Look to get each round of lateral burpees done in 30-45 seconds throughout the workout. The pace you choose should support the pace you are going to bring to the bike/row to follow. Choose either bike or row exclusively during the entire workout, or alternate back and forth. Keep in mind the row is added pulling and incorporates short, hard bursts. The bike is more taxing on the legs and lungs and is continuous work throughout.

WOD AT HOME
3 Rounds For Time:
2 Mile Road Bike
40 Tucks
40 Weighted Reverse Lunges
40 No Jump Burpees
*Sub the bike with a 1 mile run per round

WORKOUT OF THE DAY
Every 4 Minutes, For 40 Minutes:
1 Power Snatch + 1 Hang Power Snatch
12/10 Bike Calorie Sprint

You have 10 total intervals today with two things to accomplish: 1) maximize your weight potential for the barbell complex, and 2) complete each round as fast as possible. While the ability to lift as heavy as possible, and bike as fast as possible each round are independent of each other, your ability to keep your transition time consistent is not. The barbell complex has to be done without setting the barbell down. You must increase weight on the barbell each interval. Your time for each interval begins when you pick up the barbell for the power snatch. Your time for each interval ends at the completion of the designated bike calories. You do not have to begin each interval at the top of the 4 – minute window. You can begin your work load at any point during the 4 minutes so long as it is completed in the designated timeframe. Do not sacrifice potential weight on the barbell just to go faster in your round. Your combined test today is to be able to lift well under fatigue, and keep the variance of your ten rounds small. Treat each bike as an all-out sprint.

WOD AT HOME
5 Rounds For Max Reps:
1 Minute: Max Rep Russian KB/DB Swings
1 Minute: Wall Sit
1 Minute: Max Rep Walking Lunges
1 Minute: Run 200 M
1 Minute: Max Rep Sit Ups
1 Minute: Rest

WORKOUT OF THE DAY
Jerk:
1-1-1-1-1-1

AMRAP 20 Minutes:
8 TTB
12 DB Push Jerk (AHAP)(6/arm)
16 – 10 M Shuttle Runs

For any of your working singles today you can perform a push/power jerk, or a split jerk, or a combination of the variations. While the sets are singles and the idea with low volume is to maximize the loading the barbell, this is a very technical movement that needs a lot of attention to your individual form and execution. 1) When we dip ensure that your position at the torso is vertical and that there is zero loss of midline stability between your hips and shoulders. 2) When driving back UP with the legs use a heaving motion with the shoulders and chest as opposed to pressing early with the arms. 3) After a strong heave, push your body under the barbell with your arms, drive your dips back (squeeze your butt), land wide with the feet and push the knees out to create stability.

In the last two weeks we’ve seen some rather large volumes of TTB. Today will be similar overall, but you should have some confidence knowing there is only 8 per round. Do your best to complete each round in 2 sets or less. Perform TTR as a modification. Your DB push jerks will be done as a 6/6 sequence. Complete one arm in full before finishing the movement on the other arm. The stimulus is to go very heavy. DO NOT DROP THE DB’s from overhead. Jog, Run or Sprint. The speed of your shuttle distances are entirely up to you. Regardless of pace they will split up the shoulder movements. You must touch the endline for each 10 meter distance.

WOD AT HOME
For Time:
Run 1 Mile
…rest as needed…

21-15-9 Reps of:
Wall Balls (20/14)
Burpees

3 Rounds, Not For Time:
10 Hollow Rocks
10 V Ups
10 Tuck Ups
10 Second Hollow Hold

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

AMRAP 15 Minutes:
1 Rope Climb
8 Wall Balls (AHighAP)
18 Sit-Ups

The indication to go no heavier than 85% is so that we don’t go too heavy too soon in the cycle. You have a total of 6 working sets of 3 today. If your goal is to do your last set of 3 at 85%, then your other 5 working sets should be within 30-45 pounds of your heaviest set. Don’t count the early warm-up sets. Don’t waste time warming up with excessive volume: at this point in the cycle you should really only need 5-7 warm-up sets of 1-3 reps per set.

This is a sit-up workout, and it is an AMRAP so don’t dwell too much on the challenge that the rope climb presents. That said this is a great workout to continue to develop your skillset for climbing, to further develop your ability to complete a rope climb, or to work on the strength of your pull overall. Modify with 3 strict pull-ups (any variation). When we see the stimulus on a wall ball “as high as possible” the goal is to challenge your accuracy to repetitively hit the same target, as well as the power of your leg drive and throw of your arms. Choose a weight for the ball that can squat, throw (high) and do unbroken.

WOD AT HOME
10 Rounds For Time:
30 Double-Unders
10 Goblet Squats
12 Hand-2-Hand Swings
100 M Sprint

AMRep 6 Minutes:
16 Single-Arm Turkish Sit-Ups (8/arm)
12 Flutter Kicks (3 count)
8 Up and Down Planks

WORKOUT OF THE DAY
EMOM 36 Minutes:
Minute 1: 12 Box Jumps (30/24)
Minute 2: 12/10 Bike Calories
Minute 3: 15 Push Ups
Minute 4: 18/14 Row Calories
Minute 5: 50 Double-Unders
Minute 6: Rest

1. Pick a height for your box jumps that you are unable to rebound, and that you can without a doubt get done and have transition time to get to the rower; 2) The said stimulus of the bike today is a relative sprint. Go as hard as you can. 3) All intervals of push ups should be done in 4 sets or less. Use a band hanging from the pull-up bar for assistance. 4) In a workout like this row for max effort for each pull so that you don’t do more volume than needed. Focus on driving with your legs as opposed to pulling with your arms. 5) With the 6th interval being a minute of rest, use the entire minute on your jump rope. For many of us this will be a max effort for 60 seconds. You can also choose a lesser volume as your target (singles -or- doubles).

WOD AT HOME
Every 4:00, for 32:00:
400 M Run/Row
20 KB Swings

WORKOUT OF THE DAY
10 Intervals For Max Reps:
In 30 Seconds complete:
15/12 Row Calories
…rest 30 seconds…
In 30 Seconds complete:
10 M Handstand Walk
…rest 30 seconds…
In 30 Seconds complete:
MAX 10 M Shuttle Runs
…rest 30 seconds…
In 30 Seconds complete:
5 Strict C2B Pull-Ups
…rest 30 seconds…

WOD AT HOME
In 20 Minutes:
6K Road Bike -or- 5K Row -or- 5K Run

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

3 Rounds For Time:
0.5/0.4 Mile Bike
12 Hang Power Clean (155/103)
4 Wall Walks

WOD AT HOME
For Time:
Run Hard For 2:00
Run Back to Your House
50 Double-Unders
30 Burpees
Run Hard for 1:30
Run Back to Your House
50 Double-Unders
20 Burpees
Run Hard for 1:00
Run Back to Your House
50 Double-Unders
10 Burpees