Workout
For time:
150 ft. bear crawl w/ DB
400 meter run w/DB
21 DB Thrusters, R
21 DB Thrusters, L
150 ft waiter walk, R
150 ft waiter walk, L
9 DB Burpees, R
9 DB Burpees, L
400 meter run w/DB
3 Tire flips

Everything minus the tire flips is done with a single dumbbell or KB. Suggested Rx weight is 53/35 lb. for KB or 55/35 lb. for DB. Modify as needed.

Workout
Coaches choice. Leaving it up to your coach to come up with a workout. Have fun!

Retest Day!
1 min max effort push ups
Rest 2 minutes
1 minute max effort sit ups
Rest 2 minutes
1 minute max effort ring row
Rest 2 minutes
1 minute max effort double unders

WOD:
7 rounds
10 wallball shots
sprint to grass

Workout
AMRAP in 20 minutes of:
Run 400
20 Pullups

How to Warm up to Your Max

The conventional idea that strength training involves lifting weights for multiple sets of repetitions of 8-15 is flawed. To increase strength, you must lift weights that challenge you for 1-3 reps. A great deal of information has already been written on the benefits of lifting heavy weight (see links below) , but what has seen much less discussion is the topic of how to warm up to your heavy singles, doubles, and triples.

A large part of your routine before a max attempt is going to be based on your individual preference. Some people will like a few more reps, while some will like a few less. Additionally, you will likely adjust the rep/weights according to your emotional and physical state during your session. Regardless, here is a basic warm up template you can use the next time you go for a max.

Olympic lifts (snatch, clean, and jerk) for 1-3 rep max:
6-8 reps bar, rest 1-2 minutes
4-6reps @ 40%, rest 1-2 minutes
2-4 reps @ 50%, rest 1-2 minutes
1-2 reps @ 60%, rest 1-2 minutes
1-2 reps @ 70%, rest 1-2 minutes
1 rep @ 80%, rest 1-2 minutes
1 rep @ 85%, rest 2-4 minutes
1 rep @ 90%, rest 2-4 minutes
1 rep @ 95-100%, rest 2-4 minutes*
1 rep @ 100-105%*

*See point #4 below.

What you should end up with is a 20-30 minute session where you properly warmed up the movement and allowed enough rest in between sets to properly recover before each rep. Again, this will be adjusted to how you are feeling the day of the test. Here are a few last tips to help you reach your full potential:

1. Do your homework. If you know you are going to be doing a heavy lift, get online and watch some video of professionals lifting. You can continue to visualize the good technique when you do the lift later.

2. Lift rested. If at all possible, allow yourself proper rest before your session. To test your full potential, your central nervous system and muscles need to be as rested as possible. This means 8+ hours of sleep and minimal nervous tension through the day.

3. Fuel your body. Up to this point, I’ve never had anyone puke on a single rep deadlift day. Eating nutrient-dense food 30 minutes before your lifting session will keep your energy levels high.

4. Go with your gut. Now, if you are completely new to weightlifting, this might not mean anything to you. But, if you’ve been lifting for awhile and know your way around the bar, you need to let your body do the talking. I frequently see people cutting themselves short because they are over-involved in their numbers and logbook. Numbers and this template are nothing more than tools to help you reach your potential. Use the tools correctly and you will have success.

Workout
Clean and Jerk, reach a 1RM

WOD:
3 rounds for time:
row 500
50 air squats

Workout
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlift at 1.5 bodyweight
Handstand pushups*
Kettlebell swings 72 lb./44 lb.

*If you don’t have the ability to do 10 straight handstand pushups, modify to 3-4 each round all the way through. The next best mod would be to sub strict KB presses.

and, assuming you don’t have anything to do at work today:

I’m always telling people that the snatch and clean and jerk can be thought of like the golf swing - or at least the movements should be performed in a consistent manner. Footwork, body position, and grip being the most important consistencies for beginner athletes. That’s not to say that you shouldn’t mess around with varied grips, hip heights, and foot stances occasionally to see whether or not you could benefit from something different. But, you should (in a single training session) attempt to maintain the same form on your warm up of 95 lbs. all the way up to your max of 200 lbs.

Watch the first video and commit to your mental video library what they look like 1) When the bar leaves the floor, 2) When the bar is at their hips before they jump, and 3) When the bar is overhead in the finish position. Pick a lifter that best resembles you and imagine you lifting the weight the same way - best of luck on your 1RM’s this week!

Workout
Snatch, reach a 1RM

12 min AMRAP
5 dips
10 knees to elbows
5 thrusters
10 hip extensions

Gymnastics

100 wiffle ball throws
followed by 7 sets of 2-4 HSPU variations (to varied depths, strict, and kip, or holds)

Conditioning

2 Rounds for time:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
20 Pull-ups
10 Handstand push-ups

Workout
21-15-9 reps for time:
Front squat 95 lb./65 lb.
Burpees
Pullups

Mod 1 - 75/55

CrossFit is primarily 3 things: gymnastics (moving your body), weightlifting (moving something else), metabolic conditioning (running, rowing, jumprope, etc.) Most of us love one of those and hate one of those. We’ve spent a lot of time focusing on weightlifting the last few weeks, and I do hope you have found a greater appreciation for the true athleticism behind quality weightlifting. Each piece of the CrossFit recipe is equally valuable, but here is a case for gymnastics taken from an article entitled “Why Gymnastics,” by Dr. Wm A. Sands:

1. Gymnastics is an anaerobic sport.
2. Gymnasts are among the strongest, pound for pound, of all the Olympic athletes.
3. Gymnasts are among the most flexible of all athletes.
4. Gymnasts are very good at both static and dynamic balance.
5. Gymnasts learn early to fall without injuring themselves.

You <3 pull ups and burpees now, right? Boom! Get it done.

Almost done with your Paleo nutrition challenge! How is it going?

WOD:
5 rounds
10 ground to overhead with plate
10 plate cleans
20 overhead walking lunges

Cash Out:
21-15-9
toes through rings
hollow rocks

Workout
Press, 5-5-3-3-1-1
Weighted pullup, 3-3-3-3-3

10 minutes of:
One-arm Dumbbell snatches, alternating every 10 reps

CrossFit is a competitive environment. Your competitor may not be the same as someone else’s. Sometimes it’s another athlete, a movement, the clock, and it’s always yourself. At some point you will be pushed out of your comfort zone to increase your work capacity. Coach Dan, who has also been referred to as “Mind Like Ox,” adds some insight to the competitive nature of CrossFit:

“Every time I think about slowing down or stopping to breathe, I know in the back of my mind that I’ve experienced worse and whatever doesn’t kill me makes me stronger; and we all know that we’re not going to die working out, the only outcome to be determined is how much stronger we’ll become.” Read more.

Angela keeps moving forward.

Workout
Clean and Jerk, 1-1 @ 80%, 1-1 @ 90%*

Find one thing to clean up today. Maybe it’s where you are looking, maybe it’s chest up-shoulder blades pinned back, stay on your heels, shrug, faster elbows, EXPLODE! Find a weak spot in your movement and make it your strongest today. It also helps to pick a key word to focus on, i.e., heels, BIG!, drive, speed, power, kill, kill, kill! Whatever gets you focused and honed in. We’ve devoted some time to the clean and jerk, and you all are looking really good! Keep up the great work and focus on technique even as we get into these really heavy loads!

*You will have exactly 15 minutes after warmup to get your 4 reps done. Keep it simple…hit the 4 reps and be done with it for the day.

AMRAP in 6 minutes:
4 C2B pullups
6 Clapping pushups
8 Jumping squats

Mods - Do jumping pullups touching your chest to bar each time. If you can’t do a straight set of clapping pushups or jumping squats, do regular quickly. You should be able to move continuously for 6 minutes.