400m walking lunge for time + some other stuff like tabata and jerks
Share time to whiteboard! Post workout is the Hips of Glory + Super Pigeon complex.
READ: Benefits of Walking Lunges – BarBend
RECIPE: Paleo Lunchboxes (Part 3) – Nom Nom Paleo
WATCH:
10 rounds for time:
3 overhead squats, 74/50/35kg
6 bar muscle-ups
12 pogo burpees
Share time to whiteboard. Post workout is hard rolling the quads (NOT FOAM ROLLING), then overhead banded distraction for the lats and chest.
READ: Five Drills to Improve Your Overhead Squat Fast! – The Barbell Physio
WATCH:
What do you usually ALWAYS have in your fridge?
What’s on your usual grocery list?
AMRAP in 10:00
10 HSPU
20/15 calories
30 single leg squats
Share score to whiteboard. Post-workout is SLIPS!
READ: Strength Training is Vital in Avoiding Injury and Staying Independent As You Age – Washington Post
WATCH:
A 10k trail SPARTAN RACE is coming to Washington in April. Our very own Miles wants to head a team.
You in?
(I’ll be programming training into classes regardless)
5 rounds for time:
30 wall ball, 20/14/8lbs to 10/9/9′
10 deadlifts, 114/70/45kg
Share time to whiteboard. Post-workout should be the classic chair stretch (or banded chair stretch) for 1:00/side at minimum, then grab a foam roller for the specific lower back rock & roll for 3:00+.
READ: Is the RICE Method All Wrong? – Spartan Race
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“THE GHOST”
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
Try for as many reps as possible of EACH exercise, not just total score. Share separate totals of calories rowed, burpee reps and double-under reps completed. Post-workout is 50 banded good mornings (recovery of post chain). Calf rollout on kettlebell, 3min/side. Doorway chest stretch, 90sec/side
READ: Why Protein Isn’t Created Equal (And How to Find the Best Sources For Your Needs) – BarBend
WATCH:
3-6-9-12-15-18-21 reps for time:
dumbbell hang clean & jerk/side, 50/35/20lbs
k2e+t2b
calories
*Run 200m at the end of each round. Preference is bike, ski, THEN rower. Share times to whiteboard.
READ: Ketogenic Diet, HIIT, and Memory Training in Treatment of Mild Cognitive Impairment: A Case Study – CrossFit
WATCH:
bench press 5×5 (use highest load from last week’s and go sets across), then
AMRAP in 10:00
10 power cleans, 61/43/29kg (Performance adds 5kg per round)
10 hspu
Share scores (total reps completed) to whiteboard. Post-workout includes sink stretching, and doorway chest stretches to open up that anterior shoulder from all the pressing.
READ: Everything You Need to Know About Chocolate – NY Times
WATCH:
We use our wrists, elbows, and shoulders quite a lot in CrossFit as we regularly load and hang off of said joints. You put in a lot of work through repetition- the big question is do you even that out with stretching and other forms of mobility?
5k row/ski/run for time, then immediately establish a 1RM thruster in 10:00
Share time and heaviest successful load to whiteboard. Post-workout will include some back and bicep work to restore the integrity of muscle after the mono structural and lifting efforts.
READ: Meet the Gym that Helped 20 People Come Off Their Diabetes Medication in 2019 – Morning Chalk Up
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4:00 to complete 10 snatches at 70%
3:00 to complete 4 snatches at 80%
2:00 to complete 2 snatches at 90%
then 100-200-300-400-500m row, with the 500m being a time trial.
Share snatch score (out of 16) and 500m time to whiteboard. Post-workout should involve foam rolling the lower back, then bar-in-trap for 2:00+ per side.
READ: Does Seattle Earn Its Place as 2nd Healthiest City in US? – MyNorthwest
WATCH:
To ensure better recovery and to minimize that terrible feeling when trying to move when sore, you should really stretch and roll out after your workouts.
Knowing which body parts react better to specific treatments take time and practice, and it makes a world of difference when you hit those difficult WODs.
We’ve recently started sharing what we plan to do at the end of each workout. Refer back here to get on it yourself if it’s not done in class.
AMRAP in 20:00
3/2 muscle-ups
6 single leg squats
12 burpees
Share scores to whiteboard. Post-workout will include Hips of Glory for 1:00/position/side to restore hip function after all the kipping, squatting, and sprawling.
READ: The Story of Breakfast, Part 2 – CrossFit
WATCH:
