A lot to look forward to this week!
- A Hero workout to kick off the week
- Plenty of opportunities to work on your pulling strength
- Squat/run combo that will leave your legs wobbly on Friday
- A classic CrossFit benchmark on Saturday
Check it all out below. See you in the gym!
Monday, August 24, 2020
We’re starting the week off with a hero workout today. A 2,000m row is sandwiched between two mile runs. It’s safe to assume the second mile will feel a bit different than the first!
Start off a bit more conservative than you might think and try to maintain a solid pace through the second mile. We’ll see times ranging today from the low 20’s to the mid 30’s.
- Run 1 mile
- Row 2K
- Run 1 mile
Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.
Tuesday, August 25, 2020
Courtesy of CrossFit.com, today’s workout includes a strong core and balance focus. The weighted sit-ups will challenge your midsection while the Turkish Get-up and OH Lunge will challenge shoulder stability and balance.
You may only make it through one round of this workout, and that’s okay. Focus on solid movement mechanics throughout. The Turkish Get-up weight should be light enough to allow you to continue moving with multiple reps on a side before switching.
15 Min AMRAP Of:
- 20 Weighted Sit Up
- 20 Turkish Get Up
- 20 Weighted Sit Up
- 10/10 S.A.O.H. Lunge
Use 50 and 35 lbs DB for this workout.
Wednesday, August 26, 2020
Yesterday was about movement quality under load. Today is about hitting the gas pedal!
The movements, loading, and rep scheme today should allow you to go fast and unbroken throughout. With that being said, we are working for a total of 12 minutes. Try to maintain close to the same pace in your last AMRAP as your first.
3 sets of 4 Min AMRAP:
- 8 Calorie Bike
- 8 Hang Power Snatch
- 8 Bar Over Burpee
2:00 Rest b/t Sets. Pick up where you left off for each follow on round.
Thursday, August 27, 2020
We’re drilling down on pull-ups today with three variations: weighted, strict, and kipping. The goal is to make it through one full round unbroken when you’re fresh. As the workout progresses, you’ll need to break this up.
If you are still working on your pull-ups, that’s not a problem. We’ll have plenty of options to scale this down so you can chose three distinct pulling options.
21 Min AMRAP Of:
- 3 Weighted Pull Up (35/20#)
- 5 Strict Pull Up
- 7 Kipping Pull Up
Friday, August 28, 2020
In today’s workout, you’ll have 3 minutes to complete 10 back squats and a 100m sprint. We chose the word “sprint” specifically. Each working segment should be done quickly (~1:00) and allow you plenty of time to recover outside before starting the next round. The back squats should not be the limiting factor here. Choose a weight that you’re confident you could do 20 unbroken when fresh if you had to.
Every 3:00 x 5 Sets
- 10 Back Squat (185/130)
- 100M Run
Each set is for time. Record your slowest.
Saturday, August 29, 2020
We have a classic benchmark today in the “Filthy Fifty.” The weights aren’t incredibly heavy, but the volume starts to add up. There’s not much of a secret other than “keep moving.” We’ll see times ranging from low 20’s to mid 30’s.
- 50 Box Jumps (24/20 in)
- 50 Jumping Pull-Ups
- 50 Kettlebell Swings (53/35#)
- 50 Walking Lunge Steps
- 50 Knees-to-Elbows
- 50 Push Presses (45/35 lb)
- 50 Back Extensions
- 50 Wall Ball Shots (20/14 lb)
- 50 Burpees
- 50 Double Unders