CrossFit Preferred

Metcon

Two Tone (Time)

30-20-10:

Kettlebell Swings (53/35)

Row Calories

Directly into…

10-20-30:

Deadlifts (135/95)

Row Calories
Stimulus wise, we are looking for light and manageable loads. On both weighted movements, the kettlebell and the deadlift, we are looking for loadings that we are very confident we could complete for 30 repetitions unbroken, when completely fresh. Inside the workout, we may use a single break per set, but we don’t need to break any more than so. We could hold on.

Metcon (AMRAP – Reps)

Midline + HSPU

Alternating OTM x 12:

Odd Minutes – 20 AbMat Situps

Even Minutes – :45 for Max Strict HSPU

Tracked score here is total strict handstand pushups across the 6 rounds (12:00). The :45 seconds starts from the turn of the minute to the :45s mark. If we are not completing strict handstand pushups today, our best modification options are either pike pushups, or regular pushups to the floor, building our gymnastic pressing capacity.

Post total strict handstand pushups across the six rounds

Strength/Skill

Pause Goblet Squat (3 x 8)

1-2 second pause at bottom of the squat

Explode out of the bottom
Aim for a heavier weight than last week

Spartan SGX Metcon

Power Output (Time)

18:00 AMRAP:

10 Jump Squats

10 Plyo Pushups

10 Jump Lunges

50m Lateral Ape Walks

250m Row

10 Dumbbell Renegade Rows (50#/35#)

10 Dumbbell Power Cleans (50#/35#)

10 Dumbbell Push Presses (50#/35#)

50m Lateral Ape Walks

250m Row

De-load Week:)

In our mid-cycle de-load week, our aim is to sustain technique work at controlled percentages.
Snatch and back squat today to open, leading into a sprint chipper conditioning effort to round out the day.

Strength # 1

Snatch

Minutes 1+2+3+4:

1 Snatch Pull

1 Hang Squat Snatch

1 Overhead Squat

Minute 5:

Rest

Minutes 6+7+8+9+10:

2 Squat Snatches

Minute 1 – 50% of 1-Rep Snatch

Minute 2 – 52% of 1-Rep Snatch

Minute 3 – 54% of 1-Rep Snatch

Minute 4 – 56% of 1-Rep Snatch

Minute 5 – Rest

Minute 6 – 60% of 1-Rep Snatch

Minute 7 – 65% of 1-Rep Snatch

Minutes 8+9+10 – 70% of 1-Rep Snatch

Strength # 2

Back Squat

On the 1:30 x 6 Sets on our deload week, aiming to keep the weights moderate and fast. Two waves, descending in repetitions from 5 reps, to 4, to 3.

On the 0:00… 5 Reps @ 70% of Back Squat

On the 1:30… 4 Reps @ 74% of Back Squat

On the 3:00… 3 Reps @ 78% of Back Squat

On the 4:30… 5 Reps @ 74% of Back Squat

On the 6:00… 4 Reps @ 78% of Back Squat

On the 7:30… 3 Reps @ 82% of Back Squat

Metcon

Wasabi (Time)

1,000 Meter Run

40 Pull-Ups

30 Front Squats (135/95)

20 Barbell-Facing Burpees
A mid-range sprint chipper to finish our Monday.

Stimulus wise, we are looking for a front squat barbell that we could complete ~30 repetitions unbroken, when completely fresh. We are looking for a load that they can pick up with full confidence that we’ll complete the 30 repetitions in three quick sets or less. Aiming for the sprint today, versus the slower grind.

Metcon

Sock Hop (Time)

In Teams of 3, 2 Rounds:

100/70 Calorie Row

100 Box Jump Overs (24″/20″)

100 Power Snatches

100 Barbell-Facing Burpees

Round 1 Barbell – 95/65

Round 2 Barbell – 75/55

30:00 Time Cap
If we reach the time cap, add :01s to the submitted time. As an example, if we are 30 burpees short of finishing the workout, that would be a submitted score of 30:30.

Stimulus wise, we are looking for:

Round 1 – All teammates could cycle the barbell for 12+ repetitions unbroken, when fresh.

Round 2 – All teammates could cycle the barbell for 21+ repetitions unbroken, when fresh.

Inside the workout, strategy can vary dramatically and small sets may be best for us, but we indeed want a moderate load to start the workout with. The reduction in loading allows for an increase in intensity on round 2, which commonly we’ll see in increase in loading (multiple Open workouts have been performed in such a fashion). Great to move in the other direction, allowing us to move sustain our speed from round 1, if not improve.

Metcon

Gritty Paradise (AMRAP – Rounds and Reps)

Teams of 2

30:00 AMRAP:

400m Sandbag Run

8 Alternating Pullups

12 Alternating Dumbbell Box Step Ups (35#/25#)

20 Lateral Burpee Partner Jump Overs (Partner in Plank)
400m Run: Partners do together, switch sandbag as needed

Pullups: Both hang from bar at same time, alternating repetitions

Box Step Ups: Both on opposite sides of box, alternating repetitions

Burpee: Partner 1 completes 10 repetitions, jumping over Partner 2 (holding a plank) at top of burpee, then switch

Strength

Squat Clean

Minutes 1+2 – 3-Pos Squat Clean @ 60% of 1-Rep

Minute 10 – Rest

Single #1 – 84% of 1-Rep

Single #2 – 87% of 1-Rep

Singles #3+4+5 – 90% of 1-Rep

Metcon

Overtime (Time)

200 Meter Run, 21 Front Squats

200 Meter Run, 21 Push Presses

200 Meter Run, 15 Front Squats

200 Meter Run, 15 Push Presses

200 Meter Run, 9 Front Squats

200 Meter Run, 9 Push Presses

Barbell Rx – 95/65
A 21-15-9 repetition scheme of front squats and push presses, with a 200 meter before each movement. As written, we are looking for true “push presses” today, versus a shoulder to overhead movement (where jerks are allowed). A single dip, and single drive. As a cue to ensure we not re-dipping beneath the bar as it travels overhead, focus on flexing the quads after extension and keeping them flexed.

Stimulus wise, we are looking for a barbell that we are confident we could push press for 21+ repetitions unbroken, when entirely fresh.

Skill

Max Height Box Jump (Distance)

15 Minutes:

Build to a Max Box Jump for height.

Once you exceed the box height you can add plates or go to the jerk blocks.

Metcon

Back Seat (AMRAP – Rounds and Reps)

20 AMRAP

20 Min AMRAP

30/21 Calorie Row

30 AbMat Sit-ups

20 Dumbbell Box Step-ups

(50’s/30’s)

Strength/Skill

Dead Hang / Jump Rope

Dead Hang / Jump Rope Complex

10:00 EMOM

Odd: 30 Seconds Dead Hang

Even: 30 Seconds Max High Knee Single Unders

Spartan SGX WOD

Higher Ground (AMRAP – Rounds and Reps)

12:00 Cap:

1500m Row

Then…

AMRAP in time remaining:

5 Knees-to-Elbows

10 Jumping Lunges

20 Mountain Climbers

30 High Knee Single Unders
Mountain Climbers: 2-count

Strength

Split Jerk

Jerk Drive

5 Sets of 3

Set #1 – 3 Reps @ 85% of 1-Rep Split Jerk

Set #2 – 3 Reps @ 90% of 1-Rep Split Jerk

Sets #3+4+5 – 3 Reps @ 95% of 1-Rep Split Jerk

Pausing Split Jerk

5 Sets of 2

Set #1 – 2 Reps @ 68% of 1-Rep Split Jerk

Set #2 – 2 Reps @ 73% of 1-Rep Split Jerk

Set #3 – 2 Reps @ 78% of 1-Rep Split Jerk

Set #4 – 2 Reps @ 80% of 1-Rep Split Jerk

Set #5 – 2 Reps @ 82% of 1-Rep Split Jerk

Metcon

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
Score is your weight selection, which is held across the entire 15-12-9. We do not climb between sets, but rather decrease the volume per set recognizing how fatigue is setting in. Elegantly programming, the 12’s and 9’s feel just as challenging as the initial 15.

A good ball park range to visualize in this workout, which will naturally vary on athletes, is between 55-65% of our 1RM Clean and Jerk.

Clean and Jerk

Just for your reference to find your % for Gwen

Skill

Hand Stand Walk

Practice – 10:00

Spend 10:00 practicing our handstand walk. Not for intensity, score, or anything tracked – purely practice.

If we are working towards our first handstand walk, spend time strengthening either via handstand holds on the wall, wall walks, or pike hold off the box.

Metcon

Under Fire (Time)

4 Rounds:

400 Meter Run

40 Double-Unders

9 Toes to Bar

6 Chest to Bar Pull-Ups

3 Bar Muscle-Ups
In “Under Fire”, we face a gymnastic complex on the pull-up bar. Toes to bar, into chest to bar, into bar muscle-ups. Although we do not need to complete these repetitions unbroken by any means, this combination is here on purpose.

If we are not completing bar muscle-ups today, let’s modify the complex to the following movements:

Chin over pull-ups, Toes to Bar, Chest to Bar