Metcon

Van Damme (Time)

30 Power Snatches, 10 Ring Muscle-Ups

30 Power Clean and Jerks, 10 Ring Muscle-Ups

30 Thrusters, 10 Ring Muscle-Ups

Rx – 135/95

Time Cap 20:00
Scaling options:

2 burpee pull-ups to 1 Ring MU

Deadlift

On the 2:00 x 6 Sets:

Set #6 – 1 Deadlift @ 89%

Increasing by 2% on all lifts today from last week’s effort.

Metcon

Row Recovery (No Measure)

Focusing on finding paces today, building awareness of speeds. We’ll be moving through 4 rounds of varying speeds, for a total consecutive row of 2,400 meters.

2,400 Meter Row

Meters 0-200 – 2K Pace + 15 Seconds

Meters 201-400 – 2K Pace + 10 Seconds

Meters 401-600 – 2K Pace + 5 Seconds
Not for score, and rather for recovery and pacing practice.

Let’s take an athlete who has a current/estimated 2K row time as 7:00 flat. Their average /500m pace for that effort would be 1:45. So for today’s workout, they would complete:

Meters 0-200 – 2:00 / 500m pace

Meters 201-400 – 1:55 / 500m pace

Meters 401-600 – 1:50 / 500m pace

After completing the last 200 meter portion above, we roll directly back to the first pace. Repeating this for a total of (4) iterations, we have our 2,400 meter row.

Active Recovery (No Measure)

Not for Time, and at a Controlled Intensity:

30-25-20-15-10: KB swings

60-50-40-30-20: AbMat Sit-Ups

*After each round, complete:

400 Meter Jog

Mobility

— Upper Body —

1. Puppy Pose – 1:00

2. Shoulder to Floor – 1:00/each

3. Wrist Stretches – 1:00

— Lower Body —

1. Couch Stretch – 2:00/each

2. Pigeon Pose – 2:00/each

3. Butterfly – 1:30

4. Pike – 1:00

5. Straddle – 1:00

6. Kneeling Split – 1:00

Strength

Push Press

4 Sets of 6 Repetitions

Set #1 – 73%

Set #2 – 75%

Set #3 – 77%

Set #4 – 79%

Percentages based on your estimated 1RM Push Press.

Building upon last week’s percentages. Rest as needed between sets, with all sets coming from the rack.

Front Squat

6 sets of 1 Rep

– 5 Second Negative

– 3 Second Pause in Bottom

– 3 Second Pause at Parallel

Set #1 – 50% of estimated 1RM Front Squat

Set #2 – 55%

Set #3 – 60%

Sets #4-6 (3 Sets) – Build to a moderate, between 60-65%.

Loadings are intended to be on the lighter side to dial in positioning under this longer range tempo squat. We are using this as a technique primer to our following workout, which includes heavier front squats.

Heartbreak Kid (Time)

3 Rounds:

10 Front Squats (185/135)

20 Chest to Bar Pull-Ups

50 Double-Unders

Gymnastics

Max Strict HSPU (AMRAP – Reps)

10 Sets:

30% of Max Strict Handstand Pushups

Last week, during the max effort test, we had the below two options if we did not yet have (3) unbroken strict handstand pushups.

Dumbbell Strict Presses

Barbell Half Presses

Dumbbell Strict Presses – With a range of motion from shoulders to overhead, the freely moving bells are far more demanding than the barbell. Choose a loading that allows for at least 8-10 repetitions, and go as far as we can from there. We’re aiming to be in the 8-15 repetition rep range.

Barbell Half Presses – Using a barbell, the range of motion is from forehead level (just above the eyes) to lockout overhead. This trains the specific range of motion of the handstand pushup. Same aim as the dumbbell strict presses – let’s choose a weight that allows for at least 8-10 repetitions, with the aim being that we want to be in the 8-15 rep range.

Metcon

Bad Blood (5 Rounds for reps)

5 Rounds:

1:00 – Max Burpee Box Jumps (24″/20″)

1:00 – Power Cleans (155/105)

1:00 – Row/Assault Bike Calories

1:00 – Rest

Enter all five rounds of totals (if we complete 10 burpees, 12 power cleans, and 12 calories on the bike, that would be 34). That way we can see our pacing throughout the five rounds. The system will compute the sum total for our score for the day.

Double Strength

Back Squat

6 Reps @ 67%

3 Reps @ 72%

6 Reps @ 67%

3 Reps @ 77%

6 Reps @ 67%

3 Reps @ 82%

Rest 2:00 between sets.

Power Snatch

All numbers are based off your current estimated 1RM Power Snatch.

On the 1:30 x 4 Sets:

1 Halting Power Snatch (2s at knee-level)

1 Power Snatch

… Directly into:

On the 1:00 x 6 Sets:

1 Power Snatch

Set #1 – 60% of estimated 1RM Power Snatch

Set #2 – 63%

Set #3 – 66%

Set #4 – 68%

*Changing to Singles…

Set #5 – 72%

Set #6 – 76%

Set #7 – 80%

Sets #8, 9, 10 – 84%

Body Armor (No Measure)

3 Giant Sets, resting 2:00 between:

16 KB Front Rack Reverse Lunges

4-8 Strict Toes to Bar

16 Barbell Good Mornings

4-8 Strict Toes to Bar

Spartan SGX WOD

Bert (Time)

For time:

50 burpees

400 meter run

100 push-ups

400 meter run

150 walking lunges

400 meter run

200 squats

400 meter run

150 walking lunges

400 meter run

100 push-ups

400 meter run

50 burpees

U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.

To learn more about Bert click here