Friday, December 20, 2019
as many rounds as possible in 15 minutes: 5x power snatch @ 155/105-lbs. 10x single-leg squat (alternating, total) 10x chest-to-bar pull-up Today’s Common Scaling Options: +Power snatch: reduce load, hang, clean variation +Single-leg squat: plate/band assisted, reduce range of motion, squat +Chest-to-bar pull-up: rx, fraction, pull-up, challenging pull-up variation (Your coach will talk to you […]
Thursday, December 19, 2019
bench press 7-7-7-7-7 Compare results to January 11, 2017.
Wednesday, December 18, 2019
“Spring Cleaning” for time: 21-15-9 hang power clean @ 125/83-lbs. handstand pushup Compare results to May 24, 2018. Today’s Common Scaling Options: +Hang power clean: reduce load, reduce reps, use dumbbells +Handstand pushup: reduce reps, reduce range of motion, atomic, dumbbell press (Your coach will talk to you about additional scaling options not already listed)
Tuesday, December 17, 2019
front squat 1-1-1-1-1 Compare results to August 22, 2019.
Monday, December 16, 2019
three rounds for time: 75x double under 15x ring dip 3x legless rope climbs, 12-ft. Today’s Common Scaling Options: +Double under: 90″ time limit, single under bike +Ring dip: reduce reps, band/foot assisted, bench dip, pushup +Legless rope climb: reduce reps, reduce range of motion, rope climb, floor-assisted (Your coach will talk to you about […]
Sunday, December 15, 2019
as many rounds as possible in eight minutes: 15/12 calorie row 12x burpee –rest two minutes– as many rounds as possible in eight minutes: 20x step-up, 24/20″ platform @ 20/14-lb. medicine ball 12x burpee Today’s Common Scaling Options: –Row: reduce calories, run, bike –Burpee: reduce reps, no pushup burpee, pushup –Step-up: reduce weight or height, […]
Saturday, December 14, 2019
for time: 60x goblet squat @ 70/55-lbs. 30x push jerk @ 155/105-lbs. 60x goblet squat Today’s Common Scaling Options: +Goblet squat: reduce load, lunge variation +Push jerk: reduce load, reduce reps, push press, use dumbbells (Your coach will talk to you about additional scaling options not already listed)
Friday, December 13, 2019
two rounds; rest exactly two minutes between rounds: tabata box jump, 24/20″ platform tabata toes-to-bar Today’s Common Scaling Options: +Box jump: reduce height, step-up +Toes-to-bar: reduce range of motion, sit-up variation (Your coach will talk to you about additional scaling options not already listed)
Thursday, December 12, 2019
for time: row, 60 calories + + three rounds: 12x power snatch @ 135/95-lbs. 15x hand-release pushup Today’s Common Scaling Options: +Row: reduce calories, bike +Power snatch: reduce load, hang position, clean variation +Hand-release pushup: reduce reps, pushup, incline/knee variation (Your coach will talk to you about additional scaling options not already listed)
Wednesday, December 11, 2019
four rounds for time: 400m run 50x walking lunge workout courtesy of crossfit.com Today’s Common Scaling Options: +Run: reduce distance, row, bike +Walking lunge: reduce reps, squat (Your coach will talk to you about additional scaling options not already listed)