MONDAY 7th
Squatnastics Day!!
We missed Squat Day, due to 22.1 on Friday, so, today, we’ll combine the two!
3 workouts, each is 8 minutes. Take 6ish minutes off between efforts to recover and get set for the next effort.
For the second and third efforts, decide if you want to do push or pull. You do NOT have to do the same theme. You can pull for workout 2 and push for workout 3, or reverse, or pull for both, or push for both…. It is up to you!
AMRAP 8
-16 Light Thrusters
-16 Easy Pull-Ups
95/65, Pull-Ups
75/55, Pull-Ups, assisted if needed
55/35, assisted Pull-Ups
AMRAP 8
-8 Moderate Squat Cleans
-8 Moderate Pull-Ups or Push-Ups
165/115, BMU or Strict HSPU
135/95, C2B or Kipping HSPU
115/85, Pull-Ups or Abmat HSPU
95/65, assisted Pull-Ups or abmat on 45 HSPU
Scale as needed
AMRAP 8
-4 Heavy Front Squats (from ground)
-4 Challenging Pull-Ups or Push-Ups
195/135, RMU/BMU, Deficit Kipping HSPU
165/115, BMU or Strict HSPU
135/95, C2B or Kipping HSPU
115/85, Pull-Ups or Abmat HSPU
Scale as needed
Due to the variability of this, no score… JUST WORK HARD!!!
TUESDAY 8th
SNATCH DAY!
Power Snatch 1 Rep Heavy
-reps are touch and go
0:00-5x30%
2:00-5x40%
4:00-4x50%
6:00-4x60%
8:00-3x70%
10:00-3x75-80%
12:00-2x80-90%
14:00-2x80-100%
16:00-1xGet Big
18:00-1xGet Sendy
PART 2
13.1
17 Minute time cap
-40 Burpees to Target (40 reps if completed)
-30 Snatches Bar 1 (70 reps if completed)
-30 Burpees to Target (100 reps if completed)
-30 Snatches Bar 2 (130 reps if completed)
-20 Burpees to Target (150 reps if completed)
-30 Snatches Bar 3 (170 reps if completed)
-10 Burpees to Target (180 reps if completed)
-AMRAP Bar 4 w/ remaining time
It is not expected that you finish... Most will not. Get as far as you can in 17 minutes and your score is how many reps you completed.
Red level is as prescribed in the original 13.1
Bar 1: 75/45
Bar 2: 135/75
Bar 3: 165/100
Bar 4: 210/120
Bar 1: 75/45
Bar 2: 100/65
Bar 3: 135/95
Bar 4: 165/115
Bar 1: 75/45
Bar 2: 95/65
Bar 3: 115/85
Bar 4: 135/95
Bar 1: 55/35
Bar 2: 75/45
Bar 3: 95/65
Bar 4: 115/85
Bar 1: 35/15
Bar 2: 55/35
Bar 3: 75/45
Bar 4: 95/65
WEDNESDAY 9th
Calisthenics Day!
EMOM 36; 6 Rounds
1) 20 sec Max Effort Pull-Ups
2) 30 sec Max Effort Push-Ups
3) 40 sec Max Effort Air Squats
4) 50 sec Max Effort Sit-Ups
5) 60 sec Max Effort Burpees to Target
6) rest
Score: total reps
C2B, Hand Release Push-Ups w/o hip/thigh contact, Straight leg Sit-Ups
Pull-Ups, Push-Ups, Straight leg Sit-Ups
Asst Pull-Ups, Asst Push-Ups, Butterfly Sit-Ups
Annnddd just in case anyone feels like airing their grievances in class about Burpees:
Yes, you're doing Burpees two days in a row. MIchael Phelps swam every day. Tom Brady threw a football every day. Lance Armstrong rode a bike every day...
You are a CrossFitter, and you can do Burpees two days in a row. The more you detest this, the more it means you need to do more of them!
THURSDAY 10th
Squat Day!
Overhead Squat 3x3
-3x3 at same weight
0:00-5x30%
2:00-5x40%
4:00-5x50%
6:00-4x60%
8:30-4x70%
11:00-4x75-80%
14:00-3x80-90%
17:00-3x80-90%
20:00-3x80-90%
Most athletes should plan approach to use 85%
PART 2
Sally Squat Challenge
The song "Flower" by Moby has the lyrics "bring Sally, bring Sally down....." and you'll follow this to the best of your ability for the 3:26 duration of the song. To complete this challenge, you'll do 30 Back Squats, but you'll spend most of the time in the bottom of the Squat.
A perfect score is 30.
Why are we doing this? Two reasons:
First, for fun! It's fun to mix things up and this was an old challenge that circulated through CrossFit about 8 years ago. I did it this on Monday for shits and giggles and thought it would be fun to push y'all through!
Second, to help people with joint mobility. Spending time in the bottom of a squat is something that will help your knees, ankles, hips and back. I AM NOT SAYING IT HAS TO BE HEAVY OR TO FIGHT THROUGH AGONY!!! If you have tight joints, do it today with no weight or maybe the empty barbell! There have been many challenges publicized by fitness professionals that stemmed from spending time in the bottom of a squat. For example, a recent challenge I saw promoted was the 10-minute challenge. (every day, accumulate a total of 10 minutes in the bottom of a squat.) This will help your mobility tremendously.
WE ARE GOING TO THIS SEVERAL TIMES IN THE NEAR FUTURE! I have this scheduled in upcoming Squat Days so LEAVE SOME JUICE IN THE TANK TODAY! (don't go too heavy today)
This is a pass/fail test.... If you can stay on pace with the song, spend the time in the bottom when suppose to and hit all the reps, you pass. Anything other than that, you fail.
135/95 (the original challenge, very difficult and painful)
115/85
95/65 (experienced CrossFitters new to this challenge should start here)
75/55 (most people will want to start here)
55/35 (new people should start here or lighter)
PART 3
Sally takes 3:26.... You will have a 94 second break, and at the 5:00 mark, you'll perform a 3:30 minute AMRAP of Wallballs, working until 8:30 (the same time you just spent in the bottom of a squat with Sally, you'll now spend doing fast squats with Wallballs.)
30/20 to 10/9
20/14 to 10/9
14/10 to 10/9
14/10 w/ full squat to height as able
FRIDAY 11th
22.3 OPEN WORKOUT