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Workout of the Day – March 6th, 2018

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At very low intensity (walk through pace):
400m-200m-100m Jog
Empty Barbell Deadlifts
:20s Single Unders or Double-Unders

Build to deadlift starting load, followed by…

2 Rounds:
15 Double-Unders
10 AbMat Sit-Ups
5 Deadlifts
Under Pressure (Time)
100 DU, 50 Sit-Ups, 9 Deadlifts
80 DU, 40 Sit-Ups, 9 Deadlifts
60 DU, 30 Sit-Ups, 9 Deadlifts
40 DU, 20 Sit-Ups, 9 Deadlifts
20 DU, 10 Sit-Ups, 9 Deadlifts
Rx Barbell – 185/135

Sit-Ups are to an AbMat.
Deadlift is intended to be on the lighter side.

Accessory Work
15:00 Recover Row
On the 3:00, 6:00, 9:00, 12:00, and 15:00:
Complete a single set of kipping HSPU (25-30% of best set)

A skill based recovery finish to our day today, providing us the chance to dial in our handstand pushup technique while maintaining a conversational pace on the bike. If we do not have access to a bike today, the rower is the next best option.

If we are not completing kipping HSPU pushups today, the next best option is to practice our gymnastics through one of two drills:
A) Handstand Hold against wall
B) Modified Pushup plank (include to challenging position)
Hold either position for 20-30 seconds per round.

Workout of the Day – March 5th, 2018

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Crossfit Games Open 18.2 (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 A (all divisions) (Weight)
Use the remaining time from 18.2 to accomplish a 1RM  clean
Warthog (AMRAP – Rounds and Reps)
20 Push Jerks (135/95)
20 CTB Pull-Ups
20/15 Calorie Assault Bike

This is an alternate workout, if not re-attempting “Open 18.2”.
In Warthog, we have an AMRAP where we aren’t looking at an excessive amount of rounds. Despite it being a triplet, we are purposely looking at larger numbers per set to challenge ourselves. Although the first set on both the push jerks and pull-ups *may* be unbroken, we want to think through completing 3 rounds of this triplet. With consistency in mind, we have the chance to practice our breakup strategy with that larger goal in thought.
Stimulus wise, we are looking for a push jerk barbell that we could complete 20+ repetitions with, unbroken, if we went for it when fresh. Post rounds plus repetitions to the tracker below.
If we are using an air bike today, complete for 35/25 calories per round.
If we do not have access to a bike today, complete on the rower for 20/15 calories per round.

February 27, 2018 Workout of the Day

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At very low intensity (walk through pace):
Calorie Bike/row
Medball Front Squat
:20s Single Unders or Double-Unders

Using the movements as our warmup, 3 rounds (building in intensity)
5 Calorie Bike/row
5 Wallballs
10-15 Double-Unders
Rest ~1:00 between rounds

Whip Lash (AMRAP – Reps)
5 Rounds:
1:00 Calorie Bike/ row
1:00 Wallballs (20/14)
1:00 Double-Unders
1:00 Rest

As we enter today’s workout, we do have the goal to hone our conditioning. Seeing the designated rest minute after each round, we know we can push ourselves a bit here in terms of intensity. With that however, a larger goal is our consistency across rounds – let’s dial in our abilities to pace. To reinforce that, scoring for the day will only be our *lowest score* at each. That is for example, the lowest amount of wallballs we were able to maintain over the course of the five rounds.

5 Giant Sets:
5 Deadlifts @ 65% of 1RM
40% of Estimated Max Kipping HSPU
Rest 1:00 between sets

Intention is to complete the set of 5 moderate deadlifts, and transition directly into the kipping HSPU. If we do not have kipping HSPU just yet, let’s build the gymnastic strength today with 5 challenging pushups per round. The variation here is dependent on the individual.
Options, from most challenging:
A) Reduced ROM HSPU (stack abmat)
B) Pike Pushup (feet elevated, hips elevated higher)
C) Pike Pushup (on ground)
D) Pushup

Workout of the Day – February 26, 2018

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Open Season
Today, athletes have the option to re-test Open Workout 18.1 or complete an alternate workout. Just like Friday, we can partner up athletes who are doing the Open so they can judge each other. Athletes doing “Copycat” can choose to go start with heat one or two depending on if they would like extra time to warmup. Weight on the kettlebell for this group should be something they are capable of cycling for 25+ repetitions. Having already provided teaching points on Friday, we will touch on some additional cues that may help athletes improve their score.
2 Rds
:30 Seconds
Easy Row
WalkoutsMedium Row
Active SpidermansFaster Row
Active Samson

18.1 (AMRAP – Reps)
2 Different Choices Today
“18.1 Re-Test”
8 Toes to Bar
10 Dumbbell Hang Clean and Jerks (50/35)
14/12 Calorie Row
Copycat (AMRAP – Reps)
3 Kettlebell Swings (53/35)
3 Hand-Release Pushups
3 Calorie Row
Add (3) Repetitions Each RoundFor athletes completing the alternate workout, the hand release push-ups will be the sticking point of that workout on the larger sets. The first few rounds will go by quickly, with the round of 12 and beyond taking up the majority of the time in the workout. Since the repetitions go up by threes anyway, breaking these up into sets of three when the numbers start to get large prevents burnout and keeps athletes moving.

February 20, 2018 Strength & Metcon

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Power Snatch (1X2)

Power Snatch

On The Minute  x 7 – 2  Power Snatches

Set #1 – 55% of 1RM Snatch

Set #2 – 60% of 1RM Snatch

Set #3 – 65% of 1RM Snatch

Set #4 – 70% of 1RM Snatch

Set #5 – 75% of 1RM Snatch

Set #6 – 75% of 1RM Snatch

Set #7 – 75% of 1RM Snatch



For Time:
20 Burpee Box Jump Overs (24/20)
30 Power Snatches (75/55)
40 Overhead Squats (75/55)
50/35 Cal Row/Bike

Within the workout, the weight on the barbell should be on the lighter side. This is a load that athletes feel confident that they could perform 25+ repetitions unbroken when fresh for both the power snatch and overhead squat.


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CrossFit Preferred – CrossFit


Power Clean

Metcon (3 Rounds for reps)


27/21 Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

Rest 4:00


27/21 Calorie Row

21 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20)

Rest 4:00


27/21 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)