3-3-3-3-3 (plus 3 warm up sets of 5)
1 Rope Climb
12 Push Press (135/95)
50 Double Unders
It’s Monday again! Let’s go ahead and drop the reps and increase the weight today.
5 – empty bar
5 – 35% of 1RM
5 – 50%
3 – 70%
3 – 75%
3 – 80%
3 – 85%
3 – 90-95%
Today we are going to do some rope climbs in the workout! Be sure to wear long socks and/or long pants to avoid rope burn on your legs. The Coach will review the 2 ways to wrap your legs. If rope climbs aren’t quite your thing yet, you’ll keep a tight plank position and lower yourself to the ground and pull yourself back up to standing using the rope. This will help increase that grip and the upper body strength needed for rope climbs.
Our workout has some heavier push presses today as well, and not a small number either! You may not be able to do this all unbroken – that is OK. Try and do them in 2 or 3 sets though, you need to be doing at least a few at a time, not one at a time or the weight is too heavy.
And then some double unders. If you are proficient, these should take you about a minute. If you are still working on them, spend no more than 2 minutes on them. You should be working on them today though – you will never single under your way to doubles!
Have you ever wanted to take a stab at the infamous girl benchmark “Eva”? Today is your day!
30 American Kettlebell Swings (72/55)
30 Pull Ups
Eva is arguable one of the toughest girls in CrossFit. She is definitely no joke. She will make or break you.
All joking aside, be sure to scale this one appropriately. You can scale pull ups to ring rows, you can do Russian swings and/or you can lower the kettlebell weight. You can also choose to do 3, 4, or all 5 rounds.
We are talking about 45-60 minutes to get this one all done. Again, cannot stress enough – scale according to your current skill level!
Good luck and have fun with this one!
Aaron’s Special Going Away WOD
Party After 6:30pm Class
8 Power Snatch (95/65)
8 Bar Over Burpees
Score is individual round with lowest reps.
This is a pacing test. In bigger classes we will partner up and use 2 people on the same barbell, offset working and resting. This workout will take 32 minutes from 321-Go, which is a big hunk of time. Because of that, we will take out the Power portion for this day and use that time for warm up and extra teaching of some power snatch & bar over burpee skills. Coach Aaron has built a sweet class plan for us all today!
Chipotle catering, La Croix, and some Wisconsin craft beers after class!
5-5-5-5-5 (plus 3 warm up sets of 5)
16 Dumbbell Snatches (50/35)
16 Dumbbell Overhead Lunges
16 Shoulder to Overhead
16 Squats with Dumbbell (like goblet squat)
It’s been awhile – let’s Bench Press! We’ll break into 3 groups (because we have 3 benches). Pick your group by your estimated weights you will be doing.One person will lift, one will spot, the others can change plates and cheer. The sets will go pretty fast with so many people working together. The goal is 3 warm up sets of 5 reps, and 5 working sets of 5 reps. You may not get all the sets in today – it’s OK, get as much done as you can!
Then we are going to grab a single dumbbell and make it your best friend for the workout. 16 reps of 4 different movements. We’ll be sure to review each of the movements in class. Dumbbell Snatches, Overhead Lunges, Shoulder to Overhead, and Squats.
Split Time in relation to Strokes Per Minute
On the minute for 24 minutes
Minute 1 = Row for Calories
Minute 2 = Double Unders
Minute 3 = American Kettlebell Swings
Minute 4 = Rest
We are going to work on our rowing technique today. We are going to talk about and then practice a split time in relation to strokes per minute. You will see that if you pull harder you can decrease your strokes per minute and also decrease your split time – which equals more efficient rowing!
Then we will divide into 3 groups and start at different station to accommodate for larger classes/rowers and to cut down on equipment on the floor. Pick a station to start at, work hard for a minute, then rotate to the net station. After a minute at each station, everyone will rest.
You get a full minute of rest after each 3 minutes, so go as hard as you can for each of those 60 seconds. The first couple of rounds will probably feel OK, but this is a long one at 24 minutes and a minute is not enough time to fully catch your breath and lower your heart rate. It will catch up with you and you fatigue as you get into this one.
Plate Sit Ups (45/25)
Squats with Plate
Split Jerk work today again! Let’s build on that footwork we’ve been working on. Be very mindful of good positioning as you work through these sets today. Again, we will get to adding lots of weight, I promise! But today, the groundwork (which is the footwork) is our focus. The amount of weight is secondary. We certainly want to test our form under increased loads. This is where we will find out where things start to break down. But we want to fix these things before they become bad habits.
We will then work through descending reps of plate sit ups, overhead lunges, and squats with that same plate. So, pick a plate that will be your best friend today!
For those plate sit ups, lock out that plate and face it towards the ceiling. That plate will stay facing the ceiling throughout the entire sit up.
You will keep that plate locked out overhead facing the ceiling for those lunges as well.
And lastly, squats with that same plate. For this one, you can hold the plate to your chest, or you can put it on your back with your arms in a front rack position. Athlete’s choice!
5-5-5-5-5 (plus 3 warm up sets of 5)
Power Cleans (135/95)
Monday means Back Squat day again! We are going to spend some extra time on hip mobility today and really strive for that full depth squat and range of motion. You need to make sure that your hip crease is getting visibly below the top of your knee cap. If you aren’t getting that full depth, there is no point in adding any amount of weight to the barbell. Focus on your hip flexibility and mobility and strive for that full range of motion.
Then, we are going to take on some heavier power clean and thrusters – what a fun couplet! The reps are a little smaller than the typical 21-15-9, BUT the weight should be heavier than what you would use for Fran. This is a quicker workout and you should go all out for as long as you can. Think Fran tired, white buffalo in the sky. Get as much work done as you can before your brain catches up to your bodies suffering.
1 min handstand hold
40 American Kettlebell Swings
40 Goblet Squats
40 Kettlebell one arm cleans
40 Figure 8’s
20 Turkish Get Ups
40 Kettlebell Deadlifts
1 min handstand hold
What a fun day filled with lots of kettlebell work!
Veteran’s Day Workout:
11 Sit Ups
11 Air Squats
22 Sit Ups
22 Air Squats
33 Sit Ups
33 Air Squats
*add 11 to the sit-ups and air squats for each additional round
Rest 2 minutes
11 Push Ups
11 Box Jumps (24/20)
22 Push Ups
22 Box Jumps (24/20)|
33 Push Ups
33 Box Jumps (24/20)
*add 11 to the pushups and box jumps for each round
We are going to honor Veteran’s Day with a Hero WOD – Armistace.
On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. This Armistice Day was later re-named to Veterans Day.
At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America’s war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery.
The 11-based rep scheme represents the rich history of Veterans Day.
The two-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns.
The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars.
Modified versions of classic military exercises are meant to help connect Veterans and the greater community to connect after the accomplishment of shared hardship during this WOD.
We will be running no matter the weather – rain or shine or snow or sleet or 30 degrees – so dress appropriately. We have running lights for the classes that will take place after dark. 100m is out the door to the right, to the end of our building (NOT to the sidewalk) and back.
For larger classes, to make sure the gym isn’t too crowded with boxes, we’ll split up and half the class with do the first AMRAP and the other half will do the second AMRAP. Everyone will rest their 2 minutes and then switch.
15 Minutes to work to a heavy to form complex of:
1 Power Snatch
1 Hang Power Snatch
Rest 5 minutes then:
every minute on the minute for 10 minutes:
1 Hang Power Snatch at 50% of today’s heaviest Snatch Complex
30 Double Unders
We are going to start the day by working on a complex of Power Snatch + Hang Power Snatch. After the warm up, mobility and snatch barbell warm up, you’ll get 15 minutes to see how far you can get.
Then for the workout, you’ll take 50% of today’s heaviest complex and use that to perform a Hang Power Snatch and 30 Double Unders. Your Double Under proficiency will determine the amount of time you have left to rest. The goal is 20-30 seconds of each minute. Modify the number of Double Unders/attempts based on that.