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Results For Category: "CrossFit Benchmarks"

WOD: Saturday: 3/5/22: Running; Front Squats; Bar Muscle Ups

Strength:

Front Squat
3-3-3-3

*Build to a Mod-heavy Set of 3

Metcon:

For Time:

Run 800 M
15 DB Front Squats (50,35)
5 Bar Muscle Ups /Jumping Bar MU/ Burpee Pull Ups
Run 400 M
20 DB Front Squats
10 Bar Muscle Ups
Run 400 M
25 DB Front Squats
15 Bar Muscle Ups
Run 200 M
30 DB Front Squats
20 Bar Muscle UP

WOD: Friday, 3/4/22 is CrossFit Open 22.2: Deadlifts & Burpees

CrossFit Open 22.2

For Time:

1-10-1 reps of:
Deadlifts (225,155)
Bar Facing Burpees

Cap 10:00

WOD: Wednesday 2/23/22: STRAIGHT 100 wallballs/box jumps and cardio

For Time:
25/20 Calorie Row or 20/15 Calorie Bike
20 Wallballs (20/24)(10’/9′)
20 Box Jumps (24/20″)
25/20 Calorie Row 
30 Wallballs 
30 Box Jumps
25/20 Calorie Row
50 Wallballs
50 Box Jumps
25/20 Calorie Row

20 Min Cap. Shoot for 18min!

WOD: Thursday, 2/17/22: Heavy Day & Gymnastics

Workout: Skull Island

10 Rounds For Time:
3 Deadlifts (/205 (225/155)
3 Ring Muscle Up
5 DB Hand Squat Clean (50/35)
5 Strict Handstand Push Up

WOD: Thursday: 2/10/22: CrossFit Games Open 17.4

METCON: 

CrossFit Games Open WOD 17.4

13:00 AMRAP:
55 Deadlifts (155/105)
55 Wallballs (20/14)
55 Calorie Row
55 Hanstand Push Ups

Alternative Options for HSPU:

Pike Push Ups
DB Strict Press

WOD: Monday, 2/7/22: Skill Practice: Ring Muscle Up & Annie Up

Skill Practice:

Ring Muscle Up & Progressions
10:00 of practice on progression that your coach has given you.

Metcon:  “Annie-Up”

For Time:

50-40-30-20-10
Double Unders ** Double Singles
2-4-6-8-10
Ring Muscle Ups **Jumping RMU or Burpee Pull Up
50-40-30-20-10
Sit Ups **Scale up to GHD Sit ups

Goal: 15-18:00 Time Cap

WOD: Monday, January 24, 2022: Elevated Deadlifts, Power Clean, Front Squats

Strength:

Just like last week’s rep scheme, building to a heavy 2+ AMRAP set with an Elevated Deadlift. As always while deadlifting, we want the back tight. Pull the shoulders away from the ears in order to engage the lats effectively, and drive through the heels.

ELEVATED DEADLIFT

10-8-6-4-2+. Rest 3:00
– Use 1 #45 plate to elevate the barbell
– Goal: Heavy 2+ (AMRAP) set – goal of this is to perform 2-5 reps with a heavy load for the 2+ set. This doesn’t have to be a 2RM either.

Metcon:

Benchmark piece “Simple Man”, last tested on 6/22. Anytime we have a “complex” as part of conditioning piece (a series of movements strung together) there is a huge reliance on anaerobic systems – this means the primary fuel sources will deplete FAST so having strategic bouts of rest is important. Loading for this particular piece needs to be challenging, but not too challenging so that you’re NOT able to complete sets of 4-7 reps at a time.

“SIMPLE MAN”

For time:
15-10-5
Power Cleans (155, 105)
Front Squat (155, 105)
– Last tested – 6/22

TIME CAP = 8:00

Accessory Work

BANDED PULL-THROUGH

3 x 25. Rest 60s.

WOD: Thursday, 9/23/2021: Sumo Deadlifts & Karen

Strength

Sumo Deadlift against a band

5 x 3, every 60s.

Metcon: 

Karen

150 Wall Balls (20/14)
– Goal: HARD effort. Partner up and judge each other like the open.

REVERSE CRUNCH + DEADBUG 

4 x 8-10 each. Rest 60s.

WOD: Karen (GYM & AT HOME VERSION) + Ab Circuit

Gym:

Karen
150 wallball for time

Finisher:

ABZZZ-
4 Rounds for Quality of:
30s plank Hold
10 V-Ups
10 Hollow Rocks
20 Flutter Kicks

:90 Rest

Virtual

At home ‘Karen’

150 (clusters or thrusters if no med ball) For Time

Finisher: Ab Circuit:

4 rounds for Quality of:
30s plank hold
10 v-ups
10 hollow rocks
20 Flutter Kicks

 rest 90s

WOD: Glute Bridge & Nancy

Strength:

Weighted glute bridge

5 x 10. Going up in weight; Rest 2:00

METCON

Nancy

5 rounds for time of:

Run, 400 m

15 Overhead Squats, 95/65 lbs