The CrossFit Renaissance blog

Strength:

Bench Press
3×5 65%, 75%, 85% 
Based off your 90% of 1 Rep Heavy Bench Press 
from last Week

Workout:

AMRAP Repeats 4 sets of 3:00:

12 Up Downs
10 Ground to Overheads
8 Pull Ups
:30 Rest Between AMRAPs.  Pick up where you left off. 

Finisher:

6 Sets of :20 work/:10 rest:
Alternating V-Ups
Tuck Holds

Strength:

Every 1:30 x 7 sets of:
2 Power Clean + 1 Jerk

*Build up to a Moderate-Heavy weight.

Workout:

For Time:
2:00 Work / 1:00 Rest of:
12/10 Calories on Bike
Max Clean & Jerk with time remaining, 
Until 40 reps are completed.

rx: (185/135)(135,95)

Extra Credit Murph Prep:

Conditioning:
3 sets of: 800 M Run
2:00 Rest between sets

Strength:
For Quality:
50 Pull Ups
100 Push Ups
150 Air Squats

Skill Work:

Rope Climbing; J Hook clamp 
And other progressions

Workout:

Every 5:30 x 4 sets:
400 M Run
30 Wallballs
3 Rope Climbs

EXTRA CREDIT:

Murph Prep:
These are great to do on Sunday Funday!

6 Sets:
300 M Run
5 Pull Ups
10 Push Ups
15 Air Squats
Rest :60

Strength:

Deadlift
Build to a Heavy 1 Rep over 25 Minutes>
Rest 2-3:00 Between Sets

Workout:

12 Rounds for Time:
3 Deadlifts (70% of today’s 1 Rep)
20 Double Unders * Increasing Reps by 10, every 4 rounds>

Skill:  

Strict Handstand Push Ups

Workout:

25 Min. EMOM:
20 Alternating Goblet Lunges (Athlete’s Choice of weight)
7-10 Strict Handstand Push Ups (Pike Push Ups/Elevated/ Negatives)
12/10 Bike Calories or 15/12 Row Calories
:50 Plank Hold (Your Version)
Rest

Finisher:

20-15-10-15-20:
Russian Twists
Sit Ups

For Time:

4 rounds of:
5 Devil’s Clean
5 Renegade Rows

immediately into:

4 rounds of:
50 Double Unders
2 Rope climbs

immediately into:

4 rounds of:
5 Devil’s Clean
5 Renegade Rows

Workout:

For Time:
24-21-18-15-12-9-6
Calorie Row
Kettlebell Swings (24/16)(16/12)

Finisher:

3 SETS FOR QUALITY
1:00 Plank Rotations
:30 Rest
1:00 Alternating Sit Thru 
Rest 1:00 between sets

Workout:

For Time:

Run 1 mile
100 Box Jumps (24/20″)
80 Wallballs (20/14)(10/9′)
60 Alternating DB Suitcase Lunges

*Partition this as needed to complete the work.

This year’s Intramural CrossFit Open was kinda special!   The mastermind, Dave Castro, behind the CrossFit Games “stepped down”, workouts were cut down by 1…

Skill:

3 Sets For Quality:
:45 Bike (moderate) Increases each set
5-8 Strict Tempo Pull Ups (111)
:45 Hollow/Tuck Hold
:60 Walking Rest B/T sets

Workout:

For Time:
21-15-9:
Cal. Bike
Pull Ups

Rest :90

50 Back Rack Lunges (135/95)

Rest :90

9-15-21:
Cal Bike
Box Jump Over