Class sizes will start to increase throughout this week as visitors for the CrossFit Games starting arriving in Madison. Introduce yourself to people you don’t know!
400m with a plate in each hand
Tabata Air Squat
Tabata Sit Up
Immediately followed by:
We’re going to pinch grip carry today! Why should you work on that pinch grip? Having strong fingers, hands, and wrists helps you lift more weight and allows you to hold the weight for longer time and more reps. This translates to better results in the gym. Grip training goes well beyond squeezing grippers or stress balls. So, grab a plate in each hand today I recommend lighter than you think you will need.) And walk 400m. This is one where it feels decent at first, but 400m is a long way and your hands will get tired. And once you get out to the 400m mark, you still have to walk it back.
Then we have some more fun planned for you! We are going to start out with a Tabata air squat or sit up and then we’ll switch and do the other. Partner up with someone to share abmats if you want to use one, or you can work on that posture and do it without.
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. The Tabata score is the least number of reps performed in any of the eight intervals. So you will want to pace yourself a bit to make sure that you can keep up that number for all 8 rounds.
As soon as the last interval of the second Tabata is done, the clock will immediately start for 4 minutes of burpees!
THEN, we are going to do some math – your score today is your 2 Tabata scores added, then multiplied by number of burpees completed.
Goal is at least 10 burpees per minute.
Dice of Death
1 = 10 Push Ups
2 = 10 Ring Rows
3 = 400m Run
4 = 10 Air Squats
5 = 10 Sit Ups
6 = Give 10 Burpees
Our partner WOD today is a long term favorite, Dice of Death! Partner up, roll a die and consult the chart. After you finish that roll the die again. If you get a 6 you get hand out 10 burpees to another team. Rest while the other team does those burpees! Your score will be the number of rounds you can complete in 20 minutes.
In teams of 2 or 3:
60 Deadlifts (135/95)
60 Front Squats
60 Push Press
AMRAP (in remaining time)
Clean & Jerk
One barbell/weight for the entire workout. Split reps as needed amongst team. Must finish all of the reps for each movement before moving on to the next movement.
In 18 minutes build to a heavy 1 Rep Max Hang Power Clean
Every 2 minutes for 12 minutes
3 Hang power cleans at 60% of above
5 Box jumps (30/24)
After we warm up, we are going to put 18 minutes on the clock and you will be able to work at your own pace to a heavy 1 rep max effort Hang Power Clean. Group up with a few other folks and share the work of loading/changing plates while resting in between sets.
Be sure to start from that good hang position and catch it in the power position, ready for squat if needed (no super wide feet and leaning backwards). The power position is anything above parallel, so you still can (and will want to) get underneath that bar to catch it.
After that, we will tackle an EMOM (every minute on the minute). You’ll load 60% of your weight from the hang power clean you did earlier. Do 3 of those and then 5 higher than usual box jumps. The cleans and the jumps should take about a minute (or less) and the you should have a full minute to rest. We want you to be very mindful of the higher box jumps.
If class size is large, people can group up for the Power portion. For the workout, people can alternate even and odd minutes to start on.
In teams of 2 or 3:
50 Double Unders per Person
200 Pull Ups per group
40 Double Unders per Person
200 Push Ups per Group
30 Double Unders per Person
200 Sit Ups per Group
20 Double Unders per Person
200 Squats per Group
10 Double Unders per Person
We are going to front squat today! We’ll do some good mobility for those hips and that front rack position and then we’ll break into small groups (by height) and work through 3 warm up sets of 5 reps and 5 working sets of 3 reps each. The Coach will put some time on the clock and you will work through as many sets as you can in the allotted time. You may not get through all of the sets today – that’s OK! Just focus on great form and technique on each and every set that you do today. Make sure you get that full range of motion (bottom of the squat) and you keep that good upright chest and front rack position.
Then, grab a friend or two (preferably at least one person you don’t know already!) and work through the movements in order. Complete all of the reps before moving on to the next movement. Each person in the group will do all of their Double Unders before the next person starts. Split up the other reps as needed amongst the group. One person works at a time, the others rest.
Coordination and Balance
With a 22 minute clock:
Run 1 mile
As many rounds as possible of:
10 Air Squats
8 Alternating Dumbbell/Kettlebell Snatches
It’s time again to work on those pistols! We have a few options to modify and scale them depending on where you need work – strength, coordination, balance, or flexibility. Your Coach will walk you through some options and then you’ll work through 3 sets of 10 (5 per side). If you don’t have them yet, try a few modifications to work all the areas.
We will then put 22 minutes on the clock and you will start out with a one mile run, then you will come back inside and with your time remaining work through as many rounds as you can of 10 air squats, 8 alternating dumbbell or kettlebell snatches (you can even partner up with someone and share to alternate so you get to work both, ) and finally 6 burpees.
Goal is to have 12-ish minutes left for the movements. Hopefully people can get 5-7 rounds in. With larger classes, people will have to share the dumbbells. People can also use kettlebells for the snatches.
Seated Box Jumps
15 Overhead Squats (96/65)
We will work on our seated box jumps today! This is a great way to learn to use that powerful hip drive from a stationary position (you won’t be able to get that extra dip to initiate the movement.) This transfers over into so many other movements we do at the gym! It will really force you to open up your hips and get all that power from them.
And then we take on one of our favorites – Nancy! Simple by design, brutal in execution. Five rounds of 400m run and 15 overhead squats. It’s a fantastic couplet that will keep you moving and gasping for breath. Be sure and scale the overhead weight so that you can get the full range of motion – all the way down to the bottom of that squat and do it with decent form. Overhead squats are unforgiving. Choose wisely!
600m with a heavy kettlebell
Alternate Hands each 200m
15 Ring Rows/Pull Ups/Chest to Bar Pull Ups
30 Alternating Pistols
We are going to work on that grip strength today by doing some suitcase carries! The suitcase carry is a heavy kettlebell in one hand. We’ll go 200m and then switch hands – 600m total. You’ll have to use that core to brace with all that extra weight on one side so you’ll be working more than just that grip strength today!
After that we are going to take those pull ups up a notch and see where we are at with chest to bar pull ups. Today being a strength day is a very good day to work on that pull up strength. Try some strict pull ups, get as far as you can, modify the number of reps each round to make it an appropriate level of difficulty. You can also choose ring rows which will also most certainly work all the muscles needed for pull ups!
We will then give that upper body a rest and work on those pistols! 30 alternating if you are proficient doing them. Modify as needed by lowering the reps, using a box, using a small metal plate for heel height, or a 10 or 15 pound plate as a counter balance. Try a few different variation throughout the workout to work all of the areas that might be weak – this will get you to those pistols on your own faster!
In teams of 3-4
Grab a deck of cards and shuffle them real good!
Everyone must complete the movements/reps before flipping the next card.
The number on the card is the number of reps you’ll do of that movement. Face cards are 10, Aces are 1.
Suits are as follows:
Clubs – Sit Ups
Diamonds – Push Ups
Spades – Burpees
Hearts – Air Squats
Jokers – 400m Run
Partner 1: 200m Sandbag Run
Partner 2: 10 Kettlebell Swings, 10 Goblet Squats, as many times as possible
Score it total number of reps completed. Partners will switch between running and kettlebells. Partner 1 will continue wherever Partner 2 left off (if the first person did 9 kbs, person 2 would do 1 kbs and then go onto squats.)
If weather is nice, have people do the workout outside rather than running in and out of the building.