May - 2019

BOOK FREE INTRO

05/31/2019 - Push Push Push Your Boat

M-1: Strict Press 10-10-10-10 Notes Athletes build over the first three sets to a challenging but submaximal weight, leaving one rep in the tank. They should use 90-95% of that load for the fourth set. M-2: 4 Rounds for Time: Option A: 500m Row 15 Thrusters, 95/65# Option B: 500m Row 15 Thrusters 75/55# Option C: 350m Row 10 Thrusters Target Time: 12-16:00 GEAR: 2.5

05/30/2019 - Rope runny toes

M-1: Rope Climb Development Level 1 – choose one: (1a) 5 Sets of Lying-to-Standing Rope Climbs (Target: 5 reps/set) (1b) 5 Sets of Rope Pull Variant (Target: 5x5/side) Level 2 – choose one: 8-12x1 Rope Climb or Partial Rope Climb (Target: Able to complete at least 10 full rope climbs) Level 3: (3a) 6-10x1 Legless Rope Climb (3b) 6-10x1 Strict Legless Rope Climb M-2: EMOM 20:00, alternating Option A: a) 200m Run b) 8 Toes to Bar Option B: a) 200m Run b) 8 Hang

5/29/2109

"M-1: Hang Power Clean 4-4-4, 2x4 -0:03 Pause at Hang Notes From standing, athletes lower the bar to the hang (just above knee), pause for a full, strict three count, then perform the hang power clean. Athletes build over the first three sets to a challenging but technical weight, leaving 1-2 reps in the tank. Repeat that weight for the last two sets." "M-2: Every 1:30 x 10: Option A: 10 Kettlebell Goblet Lunges 15 Russian Kettlebell Swings Option B: 8 Kettlebell Goblet L

5/28/2019 - Bench For Time

5/28/2019 - Bench For Time

M-1: Deadlift 10-10-10-10 Notes Athletes build over the first three sets to a challenging but submaximal weight, leaving one rep in the tank. They should use 90-95% of that load for the fourth set. M-2: 4 Rounds for time: Option A: 21 Bench Presses 135/95# 15 Pull ups 400m Run Option B: 21 Bench Presses 95/65# 15 Jumping Pull ups 400m Run Option C: 15 Bench Press 45/35# 10 Ring Row 200m Run Target Time: 18-24:00 GEAR: 2 "

5/26/2019 - Dead & Heavy

5/26/2019 - Dead & Heavy

M-1: Deadlift 10-10-10-10 Notes Heavy deadlifts are never touch-and-go unless specified. Athletes build over the first three sets to a challenging but technical weight, leaving 2 reps in the tank. Repeat that weight for the fourth set. M-2: 2019 CrossFit Games Age Group Qualifier 3 Rounds for Time, 15:00 Time Cap Option A: 15 Deadlifts (225/155 lb) 35 Overhead Squats (75/55 lb) 90 Double-Unders Option B: 15 Deadlifts 155/105# 35 Overhead Squats 45/35 40 Doubl

5/25/2019 - Snatch Day

5/25/2019 - Snatch Day

M-1: Hang Snatch 4-4-4, 2x4 -0:03 Pause at Hang Notes From standing, athletes lower the bar to the hang (just above knee), pause for a full, strict three count, then perform the hang snatch. Athletes build over the first three sets to a challenging but technical weight, leaving 1-2 reps in the tank. Repeat that weight for the last two sets. M-2: AMRAP 20: Option A: 21 Chest-to-Bar Pullups 15 Box Jump Overs, 30"/24" 9 Hang Power Snatch, 115#/75# Option B: 21 Pull

5/24/2019 - HSPU Werk

5/24/2019 - HSPU Werk

M-1: Handstand Push up Development: Level 1 – choose one: (1a) 5 Sets of Pike Handstand Hold (Target: 0:30-0:45/Set) (1b) 5 Sets of Chest-to-Wall Handstand Hold (Target: 0:30-0:45/Set) (1c) 5x5 Handstand Pushup Negative (Target: 0:06-0:10/rep) Level 2 – choose one: (2a 5 Sets of Pike Handstand Pushups (Target: 5 controlled, technical reps per set) (2b) 5 Sets of Kipping Handstand Pushups (Target: 5 controlled, technical reps per set) Level 3 – choose one: (3a) 5 S

5/23/2019 - Squats & Lunges

5/23/2019 - Squats & Lunges

M-1: Back Squat 10-10-10-10 Notes Athletes build over the first three sets to a challenging but technical weight, leaving 2 reps in the tank. Repeat that weight for the fourth set. M-2: 6 Rounds For Time: Option A: 200m Run 50' Walking Lunge Option B: 200m Run 30' Walking Lunge Option C: 4 Rounds for Time: 200m Run 30' Walking Lunge Target Time: 12:00 GEAR: 3

5/22/2019 - MAPS Test

5/22/2019 - MAPS Test

M-1: Strict Press 10-10-10-10 Notes Athletes build over the first three sets to a challenging but technical weight, leaving 2 reps in the tank. Repeat that weight for the fourth set. M-2: EMOM 20: For Total Calories 0:30 @ 105-110% MAP Pace 0:30 Rest NotesMAP Pace is the athletes calories per minute pace from their bike or row test on 5/19). E.g. if the athlete got 200 calories in 10 minutes, their MAP is 20 calories/minute. Therefore for this workout, the athlete here

5/21/2019 - 10's and Rest

5/21/2019 - 10's and Rest

M-1: Power Clean 5-5-5, 2x5 Notes Athletes build over the first three sets to a challenging but technical weight, leaving 1-2 reps in the tank. Repeat that weight for the last two sets. Athletes should stay connected to the bar and reset quickly between reps (but no touch-and-go!) M-2: 3 Rounds for Total Time Option A: 10 Power Cleans 10 Front Squats 10 Push Press 1:00 Rest Option B: 10 Hang Power Cleans 10 Front Squats 10 Push Press 1:00 Rest Notes Athle

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