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