Who is fired up after watching the CrossFit Games this past weekend? It’s pretty incredible what those guys and gals can do. We’ll be sprinkling some CrossFit Games workouts in over the next couple of weeks for fun (right-sized for non-Games athletes of course).
Coming up this week, we start with some heavy lifting, test a Games workout, get a chance to go long again, re-test a workout from early August, and end with a nice, simple couplet on Saturday.
Monday, September 21, 2020
Bring on the barbell to kickstart the week! We’re building from the power clean to the front squat to the squat clean today. Ideally, the weight builds across all sets today. We’re working up to a heavy squat clean. Not necessarily a 1RM, just something pretty heavy.
Workout courtesy of CrossFit Linchpin.
Power Clean 3-3-3-3 reps
Front Squat 2-2-2-2 reps
Squat Clean 1-1-1-1 reps
Tuesday, September 22, 2020
Longer metcon today with Cindy plus some 400m runs! We’ll be looking for times today in the ~20-30 minute timeframe.
3 Rounds For time:
- 400M Run
- 5 Rounds of Cindy
Wednesday, September 23, 2020
We’re pulling in a workout from the CrossFit Games! Obviously, this workout is meant for top athletes in the sport. We’ll scale the weight and handstand variation with a goal of getting this done in 15 minutes or less.
For the deadlifts, we’re looking for 2-4 sets to accumulate the 15 reps. So, think 3×5 or 8/7 or even 4/4/4/3. The weight should be heavy, but we shouldn’t be down to singles.
For the handstand push-ups, small sets (2-4 reps) are going to be your friend. We’re going to ideally stick with strict movements today to mimic the stimulus. We can lower the deficit (even to 0″), add an AbMat, move to a box, or even do these from a pike position.
3 rounds for time:
- 15 Deadlifts (315/225)
- 15 Strict Deficit Handstand Push-ups (3.5″/2″)
Thursday, September 24, 2020
Going long again. It’s good for you! Pick something different than last week and get after it.
Pick a Different Adventure:
- 5k Run
- 6k Row
- 15K Bike
Friday, September 25, 2020
We’re retesting this workout from 7/14. The bar comes from the floor. How many PRs are we going to see? We’ll end the day with some gymnastics skill work.
20-15-10-5 reps for time of:
- Back Squat (155/110)
- Bar Over Burpee
Saturday, September 26, 2020
Happy Saturday! We have a nice couplet of rowing and push jerks to kick off your weekend.
The push jerks should be in 1-2 sets throughout the workout so keep that in mind when choosing your weight. Ideally, we’re picking something that we could go unbroken through 21 if we absolutely had to.
We’ll close out with an optional accessory of 100 sit-ups.
21-15-9 reps for time of:
- Cal Row
- Push Jerk (135/95)