12 Weeks until Summer Swolestice Strength/Skill Wendler Squat Cycle Week 1 5 @ 65% 5 @ 75% AMRAP @ 85% (The magic of the Wendler Cycle is not racking the bar after the 5th rep on the last set but to go one rep shy of failure. So that might be 9 or 10 reps.…
DetailsWorkout of the Day Run 26.2 Miles For many running 26.2 miles (the Olympic marathon distance) is the ultimate yet still attainable expressions of human endurance. In his seminal article, “What Is Fitness” CrossFit founder Greg Glassman wrote, “The essence of this model (CrossFit) is the view that fitness is about performing well at any…
DetailsStrength/Skill
Deadlift 5 x 5 @ 70%
Then
Nancy
5 rounds for time of:
Run, 400m
15 Overhead Squats, 95/65 lbs
Buyout
Deficit Deadlifts 5 x 10
(Keep them light if you want to feel your hamstrings tomorrow through Monday)
Strength/Skill
Every 1 minute for 10 mins alternating between:
8 Toe To Bars
30 Double Unders
Then
For time:
50 Medicine Ball Cleans, 20/14 lbs
25 Push Jerks, 155/105 lbs
50 Medicine Ball Cleans, 20/14 lbs
Buyout
4 x 10 Snatch High Pull
Strength/Skill
Bench Press 5 x 5 @70 %
Then
5 rounds for time of:
5 Handstand Push-ups
10 Wall Balls, 20/14 lbs, 12/10 ft
50 Double Unders
Buyout
Narrow Grip Bench Press 10 x 10
Strength/Skill Every 2 mins for 10 mins alternating between: 3 Power Snatches, 70% 1RM 8 Bar Facing Burpees Then Tabata Something Else Tabata Pull-up Tabata Push-up Tabata Sit-up (abmat) Tabata Air Squat The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps…
DetailsDeload week. Lower both intensity and loads. It’s ramping up hard next week for the next challenges. Strength/Skill Squat 5 x 5 @70% Then 4 rounds for time of: 5 Chest 2 Bar 10 Knees To Elbows 10 Deadlifts, 185/125 lbs* *or 75% or deadlift max whichever is less. Buyout Squat 4 x 10 (70%…
Details2016 CrossFit I35 Hero Challenge Final Event The Hero Sandwich Randy 75 Snatches, 75/55 Then Josh 21 Overhead Squats, 95/65 42 Pull-ups 15 Overhead Squats, 95/65 30 Pull-ups 9 Overhead Squats, 95/65 18 Pull-ups Scaled OHS = 75/55 Then Randy 75 Snatches 75/55 Team Flow For this workout there will be two bars set up.…
DetailsWORKOUT 17.5 10 rounds for time of: 9 thrusters 35 double-unders M 95 lb. F 65 lb. Time cap: 40 minutes VARIATIONS Teenagers 14-15: Boys use 65 lb. Girls use 45 lb. Masters 55+: Men use 65 lb. Women use 45 lb. Scaled: (Ages 16-54) Men use 65 lb. and perform single-unders. Women use 45…
DetailsStrength/Skill
EMOM 10 Minutes
3 Clean and Jerks
Pick weight, stay light no pressouts or misses
Then
For time:
30 Deadlifts, 115/75 lbs
30 Bar Facing Burpees
20 Deadlifts, 115/75 lbs
20 Bar Facing Burpees
10 Deadlifts, 115/75 lbs
10 Bar Facing Burpees
Run 800
Buyout
Stretch and mobilize for 17.5
