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.
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.
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!
7 Thrusters (95/65)
7 Pull Ups/Ring Rows
We are going to lift some heavy things today – it’s back squat day! We’ll start with 3 sets of 5 reps for the warm up and then move to 5 sets of 3 working sets. Try and add weight each round, but you must have excellent form to do so! You must have full range of motion – which means getting below parallel in the bottom of the squat, and you must work to keep your chest up – don’t cave in!
We had so much fun with the Lucky Sevens workout last week – let’s do it again today!. Seven minutes on the clock, 7 reps of 7 Fran-weight Thrusters and 7 Pull Ups or Ring Rows. It’s like a deconstructed Fran – if you do it right, you should get 1 round per minute, which is 49 reps which is the same as Fran! Fancy that!
If you can’t do 7 unbroken pull ups for at least 1 round, modify right away. This is a fast and furious workout today – we need you to keep moving the entire 7 minutes (you should feel just as exhausted after doing Fran.) Alternate rounds of jumping pull ups and ring rows – be sure to do both so you get the benefits of both!
Wall Climbs, Kicking Up to Handstand, Handstand Hold
Max Effort Handstand Hold x 3
25 Med Ball Cleans
25 Overhead Walking Lunges with Med Ball
20 Med Ball Cleans
20 Overhead Walking Lunges with Med Ball
15 Med Ball Cleans
15 Overhead Walking Lunges with Med Ball
10 Med Ball Cleans
10 Overhead Walking Lunges with Med Ball
5 Med Ball Cleans
5 Overhead Walking Lunges with Med Ball
We are going to work on being inverted today and all the ways we can get there! We’ll start with some good wall climbs, then if you are comfortable with that, move on to kicking up into that handstand. After that, we will work on max effort handstand holds. You’ll get 3 attempts to see how long you can hold a good handstand position. (We’ll review what that means in class.) You can wall climb or kick up to get into that hold position.
We are going to review good med ball clean technique and then work through a couplet of med ball cleans and overhead walking lunges with the med ball. You’ll be spending a lot of time with that ball today – be sure to pick a good one!
Keep those arms locked out with those overhead lunges. Don’t let the ball rest on your head. If you keep your shoulders engaged and your elbows locked the ball can rest nicely on your skeletal system and your muscles won’t have to do as much of the work.
The reps go down as you go through. Work at a consistent pace and keep moving!
7 Sumo Deadlift High Pull (115/75)
7 Push Press
We are going to overhead squat today – we know how much fun overhead squatting is! We are going for excellent form and technique under load today – the amount of weight you lift isn’t nearly as important as the mechanics behind your lift. The warm up will include great mobility to help and a review of what we are looking for.
We will work through 3 warm up sets of 5 reps and then transition into 5 working sets of 3 reps.
After that we have a fast and furious 7 minute workout of as many rounds of mid-weight sumo deadlift high pulls and push press. We’ve made this one difficult in that you won’t be able to just push press after that last high pull. You’ll have to set the bar down, and clean it so you can push press it.
We are working a bit heavier today, we usually do these high pulls in Fight Gone Bad at 75/55. We’ll be sure to review the SDHP and make sure this heavier weight is one you are able to do with good form. You’ll most likely pick your wod-weight off of what you can high pull.
The workout is only 7 minutes and even at a bit heavier weight you should be able to do the sets of 7 reps unbroken. Try to keep moving for the full 7 minutes today. Go as hard as you can for as long as you can.
Max Effort Hang from Bar
Max Effort Handstand Hold
Max Effort Plank Hold
15 Toes to Bar
5 Muscle Ups (Bar or Ring)
We will have our regular class schedule today! One class tomorrow at 9:00am.
We are working on our grip strength and our hangs and holds this month. We’ll start off by testing our max effort time hanging from the pull up bar, then holding a handstand (you can kick up or wall climb), and then a plank hold. For each of these we will be sure to have good form. That means while hanging from the bar you have active shoulders – no hanging from that shoulder meat (ouch!) In a handstand you will have that good hollow body position – no flared chests and over-extended backs. And in that plank you are a straight line from the ankles to the neck – no hips sagging or butts in the air!
Then, we are going to test that grip strength some more with toes to bar and muscle ups. Don’t worry, we’ll let your hands rest a bit during that 400m run!
Your Coach will help you scale both the toes to bar and muscle ups as needed today. It is a strength day so we want to spend some time working on those movements. A good choice might be doing actual movements but lower reps. Your Coach will help you decide.
Max effort front plank (Hands or Elbows)
Rest 2 Minutes
Max effort side plank (Right)
Rest 2 minutes
Max effort side plank (Left)
15 Russian KBS (70/55)
15 OHS (95/65)
10 Box step ups w/ bar on back (20”)
Time to test our core work. Can you beat your time from the beginning of the month? I bet you can! Work on that mental toughness as well, don’t let your lizard brain dictate what your body is capable of.
For conditioning we have a 4 round triplet of glee! 15 heavy KBS, 15 moderate overhead squats, and 10 box step ups with that bar on our back. These three movements should combine nicely to challenge our core and our lower body. Enjoy!
Odds: 15 Hollow Rocks
Evens: 15 Superman Rocks
16 Lunges w/ plate overhead (45/25)
8 Dumbbell or Kettebell Thrusters
This EMOM setup should look familiar by now, if not a little longer and slightly more reps. The goal is to get your reps done well and still have 20-30 seconds of rest before the next round. By progressively overloading our core over 12 minutes we will be signalling our body to rebuild those muscles stronger!
Then it’s on to 3 rounds of conditioning. Start the whole thing with a 400m run to place a load on our cardiovascular system. Then its back for some single leg work with that plate locked out overhead. Don’t let your elbows bend! Finish up each round with 8 dumbbell or kettlebell thrusters!
5 Clusters (135/95)
10 KBS (70/55)
High rep back squats, so much fun! We will work through 5 warm up sets, finishing out at about 50% of your 1RM. THen it’s on to 3 sets of 10, ascending weight. These should be challenging. Maintaining your form over that many reps at a higher weight (last set of 10 should be about 75%) will force you to pay attention to everything. Make sure your core stays upright during each rep. “Rest” at the top should be minimal.
Then it’s on to a quick little 3 round beauty. Starting with clusters (yes that is a squat clean thruster) you will pull the bar from the ground for each and every rep. Make these heavy enough to challenge you but not so heavy you spend more than 3 seconds staring at the bar between reps. After those it’s on to some heavier kettlebell swings. Keep the chest up and refrain from sweeping the floor. Cap each round with a splendid 400 meter run, what could be finer?