Saturday 22 September 2018

CROSSFIT

Abbate (Hero WOD)
For time:

- 1.6km Run*
- 21 Clean and Jerks (70/43)
- 800m Run*
- 21 Clean and Jerks (70/43)
- 1.6km Run*

*Scale to 1.5k, 1k and 1.5k Row.


WOD Notes:
Make the goal to be a little conservative on the first Run so you can hit the first set of Clean and Jerks fairly hard, ideally performing them in sets of 5 or more. Then, hang in there for the 800-m Run, take the first 400 m to recover and catch your breath and settle in for the second 400 m. By the time you come back to the barbell, you should be slightly recovered and can try to hit the Clean and Jerks with some intensity again. For the last run, it is survival, and with anything left toward the end, pick up the pace. 


SIMPLYFIT (8am)

8 Rounds for time:

Judah Maccabee:

- 8 Hang Power Cleans (43/30)
- 8 Front Squats (43/30)
- 8 Push Presses (43/30)
- 8 Burpees
- 8 Pull-Ups (Ring rows)
- 8 Dips (Rings or box)
- 8 Box Jumps (20 in)
- 8 Sit-Ups 


CAP: 30 Mins

Friday 21 September 2018

CROSSFIT

3 rounds for time:

- 100 Double-unders
- 200-m Prowler Push
- 400-m Farmers Carry


WOD Notes:
The workout today is 3 rounds of a Strongman-type effort that is a grind to the finish. The Prowler Push will tax the legs and heart rate. The Farmers Carry and Double-unders won’t be quite as heart-rate intensive, but will fatigue the shoulders and grip. This combination of movements will likely make you slow down pretty quickly! Ideally, each station should take no more than 2:30 to complete. Choose a Farmers Carry weight that allows you to basically run with one KB in each hand—you will have to hustle to get back in 2:30. 

SIMPLYFIT (6pm)

For Time:

Half Marathon
- 400 meter Run
- 26 Hand Release Push-ups
- 400 meter Run
- 26 Kettlebell Swings (24/16)
- 400 meter Run
- 26 Sit-ups
- 400 meter Run
- 26 Deadlifts (34/25)
- 400 meter Run
- 26 Air Squats
- 400 meter Run
- 26 Box Jumps (24/20)


CAP: 25 Mins

Thursday 20 September 2018

CROSSFIT

Chipper:

- 4 min. DB Thrusters (22.5/15)
- 3 min. Chest-to-Bar Pull-ups / Pull-ups / Ring Rows
- 2 min. Weighted Sit-ups / Sit-ups
- 1 min. Muscle-ups (Ring / Bar) / Muscle-up Transitions on the rings
- 1 min. Muscle-ups (Ring / Bar) / Muscle-up Transitions on the rings
- 2 min. Weighted Sit-ups / Sit-ups
- 3 min. Chest-to-Bar Pull-ups / Pull-ups / Ring Rows
- 4 min. DB Thrusters (22.5/15)


WOD Notes:
Complexity, fatigue, midline, shoulders, and legs will all be taxed in today’s time-priority chipper. The name of the game in this workout is pacing. Find a pace at around 75 percent in the front end and 80-85 percent in the back end that enables you to keep moving. The likelihood is that even if you hold back in the first half and try harder in the second, your scores will probably end up evening out due to fatigue. Make your goal to not drop off in the second round of movements (the back half of the workout) by more than 2-3 Muscle-ups and 5-7 Sit-ups, C2B, and DB Thrusters.

For the Thrusters, choose a weight with which you can perform 12-15 reps per minute on average. Sit-ups will likely be a bit slower, so shoot for around 12-17 reps per minute.


SIMPLYFIT (6am & 6pm)

3 Rounds for Max Reps:

Saved by the Bell:

- 1 min Burpees
- 1 min Wall Ball Shots (9/6)
- 1 min Deadlifts (53/34)
- 1 min Medicine Ball Sit-Ups (9/6)
- 1 min Hang Power Cleans (53/34)
- 1 min Rest


CAP: 17 Mins