Tuesday 171219 at Patriot

RX’d

A.

Every 2 minutes, for 18 minutes (9 sets)
Clean & Jerk

*Sets 1, 4 & 7 = 3 reps
*Sets 2, 5 & 8 = 2 reps
*Sets 3, 6 & 9 = 1 rep

 


B.

Complete as many rounds and reps as possible in 6 minutes of:
10 Burpees
15 Shoulder to Overhead (115/75 lbs)
20 Pull-Ups
Level II

A.

Every 2 minutes, for 18 minutes (9 sets)
Clean & Jerk

*Sets 1, 4 & 7 = 3 reps
*Sets 2, 5 & 8 = 2 reps
*Sets 3, 6 & 9 = 1 rep

 


B.

Complete as many rounds and reps as possible in 6 minutes of:
10 Burpees
15 Shoulder to Overhead (95/60 lbs)
20 Pull-Ups
Level I

A.

Three sets of:
Power Clean and Jerk x 6-8 reps
Rest 60 seconds
Weighted Dumbbell Lunges x 20
Rest 60 seconds
Tempo Push-Ups x Max Reps @ 1111
Rest 60 seconds

B.

Complete as many rounds and reps as possible in 6 minutes of:
10 Burpees
10 Dumbbell Push Presses
10 Dumbbell Box Step-Ups

Monday 171218 at Potomac

RX’d

Back Squat 5x5x65-70%

For Time:
30 Rope Climb (15′)*

Level II

Back Squat 5-5-5-5-5-5-5

For Time:
30 Rope Climb (10′)*

Level I

Back Squat 5-5-5-5-5-5-5

For Time:
30 Rounds for Time
1 Rope Pull-to-Stand
2 Hanging Knee-Raise
3 Air Squat

Post times to comments. Athletes, if you tear your leg during this workout, you must scale to Level 1 immediately. Blood cannot be allowed to soak into the ropes, they cannot be wiped down like barbells and pull-up bars.  When I tested this, I wore thick socks, pants, and a knee sleeve over the ankle on my dominant climbing leg. Just an FYI.

 

Notes:
*18:00 Time Cap

Monday 171218 at Patriot

RX’d
Five sets of:
90 seconds of Rowing (for Calories)
30 seconds of Rest
90 seconds of Kettlebell Swings 70/53 (for max reps)
30 seconds of Rest
90 seconds of Double Unders
30 seconds of Rest
90 seconds of Front Leaning Rest on Rings
(keep torso rigid in a “hollow” position, palms driving through the rings)
30 seconds of Rest

Level II
Five sets of:
90 seconds of Rowing (for Calories)
30 seconds of Rest
90 seconds of Kettlebell Swings 53/35 (for max reps)
30 seconds of Rest
90 seconds of Double Unders
30 seconds of Rest
90 seconds of Front Leaning Rest on Hands
30 seconds of Rest

Level I
Five sets of:
90 seconds of Rowing (for Calories)
30 seconds of Rest
90 seconds of Kettlebell Swings (for max reps)
30 seconds of Rest
90 seconds of Double Unders
30 seconds of Rest
90 seconds of Front Leaning Rest on Hands
30 seconds of Rest

Sunday 171217 at Potomac

RX’d
EMOM for 10 Minutes
Odd: 20sec L-Sit on Rings
Event: 40sec Superman Rock
 
9 Rounds for Time
5 Deadlift (225/155)
5 Handstand Push-up
Level II
EMOM for 10 Minutes
Odd: 20sec L-Sit Tuck on Box
Event: 30sec Superman Rock
 
9 Rounds for Time
5 Deadlift (165/115)
5 Abmat Handstand Push-up
Level I
EMOM for 10 Minutes
Odd: 20sec L-Sit Tuck on Box
Event: 30sec Superman Hold
 
9 Rounds for Time
5 Deadlift (135/85)
5 L-Sit DB Press

Post times to comments.

Sunday 171217 at Patriot

RX’d
For Time:

*Buy in:
300 Bodyweight Walking Lunges

then

9 Rope Climbs
50 Sit Ups
6 Rope Climbs
50 Sit Ups
3 Rope Climbs
50 Sit Ups

Level II
For Time:

*Buy in:
200 Bodyweight Walking Lunges

then

7 Rope Climbs
50 Sit Ups
5 Rope Climbs
50 Sit Ups
3 Rope Climbs
50 Sit Ups

Level I
For Time:

*Buy in:
100 Bodyweight Walking Lunges

then

9 Rope Pull-To-Stand
30 Sit Ups
6 Rope Pull-To-Stand
30 Sit Ups
3 Rope Pull-To-Stand
30 Sit Ups

Saturday 171216 at Potomac

“Coffland”

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

RX’d
Hang from Pull-up Bar for 6:00
*Every time you drop,
Run 800m
30 Push-up
Level II
Hang from Pull-up Bar for 6:00
*Every time you drop,
Run 800m
20 Push-up
Level I
Hang from in Bottom of Ring Row for 6:00
*Every time you drop,
Run 600m
30 Assisted Push-up

Post times to comments.

Saturday 171216 at Patriot

RX’d
“Antonik”

10 Rounds of:
7 Power Cleans (95/65)
7 Front Squats (95/65)
7 Push Press (95/65)
11 Burpee Over the Bar
200 m Run

Level II
“Antonik”

10 Rounds of:
7 Power Cleans (75/55)
7 Front Squats (75/55)
7 Push Press (75/55)
11 Burpee Over the Bar
200 m Run

Level I
“Antonik”

10 Rounds of:
7 Power Cleans (65/45)
7 Front Squats (65/45)
7 Push Press (65/45)
11 Burpee Over the Bar
200 m Run

Friday 171215 at Potomac

RX’d
For Time:
36/30 Calorie Row, then
4 Rounds of
11 Sumo Deadlift High-Pull (95/65)
7 Hand-Release Push-up, then
36/30 Calorie Row, then
3 Rounds of
11 Hang Power Clean (95/65)
7 Ring Dip, then
36/30 Calorie Row, then
2 Rounds
11 Hang Power Snatch (95/65)
7 Handstand Push-up
Level II
For Time:
36/30 Calorie Row, then
4 Rounds of
11 Sumo Deadlift High-Pull (75/55)
7 Push-up, then
36/30 Calorie Row, then
3 Rounds of
11 Hang Power Clean (75/55)
7 Assisted Ring Dip, then
36/30 Calorie Row, then
2 Rounds
11 Hang Power Snatch (75/55)
7 Abmat Handstand Push-up
Level I
For Time:
30/24 Calorie Row, then
4 Rounds of
11 Sumo Deadlift High-Pull (65/45)
7 Assisted Push-up, then
30/24 Calorie Row, then
3 Rounds of
11 Hang Power Clean (65/45)
7 Assisted Ring Dip, then
30/24 Calorie Row, then
2 Rounds
11 Hang Power Snatch (65/45)
7 Pike Push-up on Box

Post times to comments.

Friday 171215 at Patriot

RX’d

A.

Five or Six sets of:
Shoulder Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)

For the shoulder press, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight


B.

“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24″/20″)
7 Burpees
7 Kettlebell Swings (53/35)
Level II

A.

Five or Six sets of:
Shoulder Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)

For the shoulder press, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight


B.

“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps or Step Ups (24″/20″)
7 Burpees
7 Kettlebell Swings (53/35)
Level I

A.

Four sets of:
Dumbbell Shoulder Press x 6-8 reps
Rest 45 seconds
Strict Toes to Bar x 8-10 reps
or
Supine Leg Lowering x 5 reps @ 5010
Rest 45 seconds
Jump Rope Technique x 45-60 seconds
Rest 45 seconds

 
 
 
 
 
 
 
 
 


B.

“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps or Step Ups (20″/12″)
7 Burpees
7 Kettlebell Swings
Bitnami