DB “HAMMER”
5 rounds for time:
5 dumbbell power cleans
5 dumbbell squats
5 dumbbell jerks
20 pull-ups (Performance does 10 L-pullups)
Rest 1:30 between rounds. Rx = 2×50/35/20lbs dumbbells.
Share total time to whiteboard. Post-workout is 2:00+ bar in trap/side then 2:00+ chair stretch/side.
READ: 10 Best Exercises For Your First Spartan Race – Spartan Race OCR
WATCH: “Sprints” are 5k runs, “Supers” are 10k runs
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
WATCH:
“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
WATCH:
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:
