Double Under Challenge Crew…
0800 am we will have a Double Under Clinic… so come in and get your Jump Rope and let’s have some fun.
Partner WOD
1600 m run, 45/25 lb SB (As a Team)
31 Shoulder Press Ea, 135/95 lbs (L3), 115/75 lbs (L2), 95/55 lbs (L1), 75/35 lbs (
31 Push Press Ea, 155/105 lbs (L3), 135/95 lbs (L2), 115/75 lbs (L1), 95/55 lbs (
31 Push Jerks Ea, 175/115 lbs (L3), 155/105 lbs (L2), 135/95 lbs (L1), 115/75 lbs (
*Besides Run, all reps/cals are done by one athlete at a time working…..yes, rest when partner is working!
*If required, 2 bars may be used
Warm up: 2 min row
Then, 2rft:
10 ring rows
5 walkout w/push-up
5 Single leg lifts over DB
:30 Hollow Hold
Paralletes Work:
– Hollow Hold
– Tuck Hold
– Pike Hold
– Swing Through
Ring Auxiliary Work:
– Hollow Hold w/bent arms on knees
– Hollow Hold w/straight arms on knees
– Hollow Hold Single Arm on knees
5 min AMRAP of:
10/7 AAB Cals
10 KB High Pulls
10 Inch Worms
15 Double Unders or Penguin Claps
Then:
Warm up to working DB PS weight
Complete
10 DB Power Snatches (L/R)
35 Double Unders or Penguin Claps
For Time of:
1 mile Run (L4/3/2/1), 800 m (
Then
1 Mile Run (L4/3/2/1), 800 m (
https://app.romwod.com/routine/passive-squall-full-body (20 min)
2 sets
21/15 AAB Cals
25′ KB Lunges (Front Rack Pos)
20 KB Good Mornings (KB kept at chest)
10 Sec Ea Side – Hanging Lat Stretches
10 single arm kettlebell HPC (each side)
1) Burgener Warm up Clean – 3-5 reps at each position (https://www.youtube.com/watch?v=h6qSHqh3XCg&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=8)
2) Skill Transfer Exercises Clean – 3-5 reps of each movement (https://www.youtube.com/watch?v=h6qSHqh3XCg&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=8)
3) [3x High Hang Clean + 3x Hang Clean + 3x Clean]
How to approach the percentages each day
How to approach the lifts
Record each set as 1 of your scores for load
You may drop the bar between reps if needed, to regrip and reset
3 Position Clean (1x hang clean + 1x clean below the knees, 1x clean from the floor):
Example Sets
Set 1:
Hang clean + Clean below the knees, Clean from the floor@ 210#
-rest 2 minutes-
Set 2:
Hang clean + Clean below the knees, Clean from the floor@ 210#
How to approach the percentages each day
How to approach the lifts
Record each set as 1 of your scores for load
You may drop the bar between reps if needed, to regrip and reset
3 Position Clean (1x hang clean + 1x clean below the knees, 1x clean from the floor):
3 sets x 1+1+1 @75% 1 RM clean
* Rest 2 minutes between sets
How to approach the percentages each day
How to approach the lifts
Record each set as 1 of your scores for load
You may drop the bar between reps if needed, to regrip and reset
Example Sets
Set 1:
Hang clean + Clean below the knees, Clean from the floor@ 225#
-rest 2 minutes-
Set 2:
Hang clean + Clean below the knees, Clean from the floor@ 225#
-rest 2 minutes-
Set 3:
Hang clean + Clean below the knees, Clean from the floor@ 225#
Based off of a 300# Clean
https://app.romwod.com/routine/passive-squall-leg-day (18 min)
1 Set: (at workout pace)
10/8 Calorie Row
10 Wall Balls (at workout weight)
10/8 Calorie Row
For Total Time (include rest):
40/30 Calorie Row (L4/3/2), 30/20 Cals (L1/
40 Wall Balls, 30/20 lbs @ 10/9′ (L4), @ 9/8′ (L3), 20/14 lbs @ 10/9′ (L2), @ 9/8′ (L1), 14/10 lbs @ 9/8′ (
TARGET SCORE
Target time each set: 7-8 minutes
Time cap each set: 12 minutes
STIMULUS and GOALS
This is classic CrossFit Push Pull!
We are looking for moderate intensity in the first row, moderate to high intensity with the wall balls – and a strong push with high intensity in the final row.
WORKOUT STRATEGY & FLOW
Row: the first row should be performed at a maintenance pace or around 75% effort. Breathing will be increased but you should be able to go straight into wall balls with little to no rest. Second row should be started as soon as the wall balls are done. Pace should be recovery for the first 25% of calories – maintenance pace for next 50% – high effort pace for last 25% of calories.
Wall Balls:
You should be able to perform 15+ reps at a time with chosen weight. Get in a rhythm with breathing on each rep on wall balls and also cycling the arms in-between reps to help in preventing fatigue in arms from building too quickly.
Focus on a more “explosive” with hips during the drive out of the squat. This will help elevate the ball up with less arm use and hav
https://app.romwod.com/routine/passive-squall-lower-body (18 min)
12 minute AMRAP
1 minute row (Start easy and build intensity each round)
10 C2GHRPU’s
10 Sec Ea Side – Hanging Lat Stretch
10 Pull-ups
5 single arm kettlebell thruster (light) (each side)
1) Burgener Warm up Snatch – 3-5 reps at each position (https://www.youtube.com/watch?v=-ox6lqEY6FI&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=7)
2) Skill Transfer Exercises Snatch – 3-5 reps of each movement (https://www.youtube.com/watch?v=h6qSHqh3XCg&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=8)
3) [3x High Hang Snatch + 3x Hang Snatch + 3x Snatch]
How to approach the percentages each day
How to approach the lifts
Record each set as 1 of your scores for load
You may drop the bar between reps if needed, to regrip and reset
Example Sets:
Set 1:
Power Snatch + Hang Snatch + Snatch @ 130#
-rest 2 minutes-
Set 2:
Power Snatch + Hang Snatch + Snatch @ 130#
Based off of a 200# Snatch
How to approach the percentages each day
How to approach the lifts
Record each set as 1 of your scores for load
You may drop the bar between reps if needed, to regrip and reset
Example Sets
Set 1:
Power Snatch + Hang Snatch + Snatch @ 140#
-rest 2 minutes-
Set 2:
Power Snatch + Hang Snatch + Snatch @ 140#
-rest 2 minutes-
Set 3:
Power Snatch + Hang Snatch + Snatch @ 140#
Based off of a 200# Snatch
https://app.romwod.com/routine/quiet-storm-full-body (19 min)
2 sets
500m Row
5 alt Worlds Greatest Stretch lunge stretch
20 Good Mornings, 45/35 lbs
10 Inchworm
10 single arm kettlebell deadlift (moderate weight) (each side)
Then:
1 Set: (at workout pace/weight)
5 Deadlifts
5 Bar Facing Burpees
For Total Time (not including rest time)
6 Sets (1 Set Every 2:00)
12 Deadlifts, 185/125 lbs (L4), 155/105 lbs (L3), 135/85 lbs (L2), 115/65 lbs (L1), 95/45 lbs or lighter (
-at 15:00-
Complete:
48 Deadlifts, same weight as above
48 Bar Facing Burpees
Athletes Notes
TARGET SCORE
Part 1
Target time each set: 40-50 seconds
Time cap each set: 1:20
Part 2
Target time: 3-4 minutes
Time cap: 5 minutes
STIMULUS and GOALS
The Stimulus is mid to hi intensity for this 2 part workout. We are working interval conditioning into a sprint-like workout for the finisher.
You should be aiming to complete deadlifts unbroken on each round and go straight into burpees (Part 1). Pacing should be just under a sprint like effort in the 80-90% range. Set your goal to get the same time for each round or get slightly faster across rounds.
With part 2, we want a 90%+ effort and really commit to pushing your threshold on this.
Fri/Sat Oct 23/24 2020
Warm Up: 2min row
2rft:
10 Air Squats (3 sec down, 3 sec up)
5 Single leg russian DL
5 Wall Walks
10 Push ups
Pistol Work:
Start with stacked plates, focused on body position while reaching 1 foot to floor (repeat on other side.
Reduce height according to skill achieved.
Headstand Work:
Progressions
**Sorry but this even has been cancelled.**
*Please don’t forget today, at 1030am, Melody and Steve from The Tactical Kitchen (www.thetacticalkitchen.com) will be coming out to provide a nutrition class for all those that would like to attend. Even if you are not doing the Nutrition Challenge, we highly recommend you go….even if you have gone before. The information is invaluable….and free!
Date: 24 Oct 2020
Time: 1030 am
https://app.romwod.com/routine/small-things-add-up (20 min)
1 Set: (at workout pace) (With Teammate)
5 DB Hang Clean and jerk (each) (at workout weight)
*Partner Dead Hangs
5 Box Jump Overs (each) (at workout weight)
*Partner holds handstand
10ft Single Arm OVH Lunge Walk Left Arm (at workout weight)
10ft Single Arm OVH Lunge Walk Right Arm (at workout weight)
Teams of 2 complete for Time:
150 Dumbbell hang Clean and Jerks, 50/35 lbs (L4), 45/30 (L3), 40/25 (L2), 35/20 (L1), 30/15 (
150 Box Jump Overs, 24/20″ (L3), 20/16″ (L2), 24/20″ Step-Ups (L1), 20/16″ (
Each completes 300ft Single Arm Overhead Lunge Walk , 50/35 lbs (L4), 45/30 (L3), 40/25 (L2), 35/20 (L1), 30/15 (
Time Cap: 30 minutes
STIMULUS
This is our longer metcon for the week and we are pairing up because suffering together is better!
We are testing our ability to hold static positions and manage fatigue before switching to get work done at a faster rate.
WORKOUT STRATEGY & FLOW
Dumbbells hang clean and jerk: this should be a light/moderate weight you can hit 30+ reps unbroken when fresh. Catch the jerk in the dip position and get efficient with your “pop” of the hips to drive the dumbbell overhead.
Box Jump Overs: you do not have to clear the box. Move quickly on these aiming to hit a large amount of reps in 45-60 seconds before switching.
Overhead walking lunge: use a light/moderate weight here as well, that you can hit unbroken 50’ sections to start
Pull up hang/handstand hold: YOu should be able to hold both of these for at least a minute to start. Under fatigue we want you to be able to hold at least 30 seconds at a time, before switching. Focus on active shoulders for both movements.
