Saturday 8.20.16
EMOM10
Odd: 10 Either heavy or high Wallballs
Even: 15 Situps
5 rounds for time:
5 heavy thrusters 115/85
10 ring pushups
250m row or ski/25 cal
Month: August 2016
Workout of the Day 8.19.16
Friday 8.19.16
CrossFit Golf
The objective of “CrossFit Golf” is to complete the WOD in the fewest possible number of sets. For example, if the WOD contains 10 Pull Ups and it takes you 5,3, and 2 reps complete the 10, then your score would be 3. This WOD is not for time so you may rest in between sets. Perform the following 9 movements in the fewest possible number of sets. Par for the course = 32
Movements can be done in any order, but you have to finish a movement completely before moving on to another. Rest as needed between sets. If you can do all the reps for a movement in one set = hole in 1!
30 Snatches 95/65 (Par 5)
30 Dips (Par 4)
30 Pull ups (par 3)
50 back squats 95/65 (Par 4)
50 wall ball (par 4)
30 hang power cleans 95/65 (par 4)
100 double unders (par 3)
3:00 plank time (par 3)
2:00 handstand hold time (par 4)
Workout of the Day 8.18.16
Thursday 8.18.16
Test 1RM Strict Press
Then
5×5 @ 75% 1RM
3 rounds for time:
15 toes to bar
50 double unders
15 burpees
3 hang squat cleans 155/105
Workout of the Day 8.17.16
Wednesday 8.17.16
Time to get some quality time outdoors! This will all be done out back, if weather permits.
EMOM 10
Odd: 6 KB snatches per arm
Even: 10 goblet squats
AMRAP 10
100m DB farmer carry
3 manmakers
Workout of the Day 8.16.16
Tuesday 8.16.16
Test 20 rep max back squat
This will be a grind! Work up in sets of 5 until you are ready to attempt your 20-rep set. You will only attempt the 20 reps one time!
For time:
800m run
30 wall ball 20/14
30 deadlift 185/125
400m run
15 wall ball
15 deadlift
Workout of the Day 8.15.16
Monday 8.15.16
We will be spending time today working on proper body position during our beat (kipping) swing. Lots of you are getting to the point where you want to use kipping pullups in workouts consistently, so let’s make sure we’re doing it right!
Accumulate 1:30 hollow hold, 1:30 superman (5:00 cap)
Practice beat swing
— Correct positioning — superman & hollow hold
— As swing gets bigger, keep core tight, feet & legs stuck together
— Push away with lats, allow chest to push through
— Can try some kipping pull ups but don’t allow midline to break!
For Time:
15-12-9-6-3
Handstand Push Ups (Scaled — DB Push Press or standard pushups)
Sit Ups
Front Squat 135/95 95/65
If you feel solid on standard pushups but handstand pushups still feel super tough, use the Dumbbell Push Press option to scale today. This will help you build your vertical pressing strength, while also improving shoulder stability.
Workout of the Day 8.13.16
Test Week Day 6 — 8.13.16
Choose one of the Strength tests that you missed earlier in the week.
1RM Snatch, 1RM Clean, 3RM Back Squat, 3RM Deadlift, 3RM Bench Press
2k Row Time Trial
It’s a grind…hang in there!
Choose any other tests from earlier in the week that you missed.
Workout of the Day 8.12.16
Test Week Day #5 — 8.12.16
Find 1RM Clean
Get under that bar, with fast elbows!
Fran
21-15-9
Thrusters 95/65 65/45
Pull ups
Lay it all out there on this one. Fran is meant to be fast & furious. Scale appropriately so you can finish under ~7 minutes.
Optional:
Choose a test you missed from earlier in the week.
Workout of the Day 8.11.16
Test Week, Day #4 — 8.11.16
Find 3RM Bench Press
When it gets heavy, make sure you have a spotter!
1 minute Max Sit Up test
Use the ab mat. If you have experience with the GHD, you can do this on the GHD instead.
Choose(at least) one of the following based on what you missed earlier in the week:
1 minute Airdyne Sprint for calories
Tabata Row
2k Row time trial
Helen
Workout of the Day 8.10.16
Test Week, Day #3 — Wednesday
Find 3RM Back Squat
Keep the core tight and don’t let your knees collapse in. It only counts if you get the hip crease at or below parallel (or as close as you are able).
1 Minute Max Pull Ups
Scale as necessary, but be sure to note if you used bands or ring rows in your results.
Tabata Row — 8 rounds of :20 on, :10 off. Score is total calories
Give these 8 rounds everything you’ve got, but don’t throw your rowing technique out the window! Big, strong pulls. Drive through your heels. Back straight and strong.
CrossFit Sabertooth 