CrossFit WOD for Friday 3/6/2020
AMRAP in 15:00
25 calories
20 toes-to-bar
15 close-grip pushups
rest 5:00 then
AMRAP in 15:00
15 pogo burpees
5 (strict) HSPU
1 (legless) rope climb
Share both scores to whiteboard.
READ: We Can Still Avoid the Worst-Case Scenario – The Atlantic
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Another day, another birthday workout request! This time it includes some high-level skills!
As usual, we want everyone to come to class and we can modify movements, loading, skill work individually.
Just remember!
for time:
40 burpee box jump overs, 24/20/16″
40 pullups
40 alternating single leg squats
40 wall ball, 30/20/14lbs
Each round ends with a 25′ handstand walk/bear crawls. Share time to whiteboard! Post-workout will be some wrist extension recovery work.
READ: Surfaces? Sneezes? Sex? How the Coronavirus Can and Cannot Spread – NY Times
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Like we’ve been saying in classes: LET’S KEEP EACH OTHER SAFE AND HEALTHY!
If you were traveling abroad then maybe chill out for a couple of days to make sure you’re not carrying something that could be shared.
Our official statement on current events will be coming to your inbox shortly.
20:00 to build to a heavy set of:
5 hang power cleans
5 power cleans
5 shoulder-to-overheads
5 thrusters
then SLIPS and gymnastics skills work. Post-workout will be a coach-led mobility flow and if you’d like, The THICCCening!
READ: Seattle a Ghost Town As Residents Face Uncertainty – MSNBC
WATCH:
Congratulations to those who did a great job logging, included but not limited to both Sarahs, Sara, Miles, Kelsi, two Andrews, Samudra, Colin, David, Adrian, Alan, and Liz!
Now that being healthy is a priority for a ton of Washingtonians, remember that food can be your (preventative) medicine!
BRING A BACKPACK (No, really. Bring a backpack- it’s part of the workout!)
12:00 to establish a heavy 3-rep sumo deadlift, then
AMRAP in 10:00
10 BUMPer walkovers
10 BUMPer ground to overhead
10 BUMPER thruster
Wear a 20/14/8lbs med ball or vest or ruck if you want! Rx BUMPers (GET IT? She’s pregnant!) are 25/20/15kg
Share score to whiteboard. Post-workout is an elevated Samson stretch using the bumper before trading for a foam roller to take care of the upper glutes and lower back.
READ: Get Your Household Ready for COVID-19 – Centers for Disease Control and Prevention
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All the coaches’ answers in the comments!
3 rounds of
250m row/ski
15 kettlebell swings, 32/24/16kg
20 burpees
15 kettlebell swings, 32/24/16kg
250m row/ski
7:00 rest
Post total time to whiteboard. Post workout will be a general stretching flow led by the coach!
READ: $1 Million in Payouts Already Earned This Season – Morning Chalk Up
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3 rounds for max total reps
1:00 med ball cleans, 30/20/10lbs
1:00 z-press, 2×35/25/15lbs
1:00 ring row
1:00 box jump overs, 24/20/16”
1:00 calorie bike/ski/row
1:00 rest
Share score (max total reps) to whiteboard!
READ: Why Cancer-Spotting AI Needs to Handled With Care – The Verge
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We have SPARTAN RACE training (rain or shine) with Miles at 10am!
Kinda “NUTTS”
for time:
400m bumper carry anyhow, 20/15/10kg
150 double unders
25 deadlifts, 120/80/60kg
50 burpee-over-bar
25 power cleans, 60/40/20kg
150 double unders
400m bumper carry anyhow, 20/15/10kg
Share time to whiteboard!
READ: The Cancer Industry: Hype Vs. Reality – Scientific American
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establish a heavy deadlift double in 10:00 then
Kg-Friendly CGO 14.3
as many reps as possible in 8 minutes:
10 deadlifts, 60/35kg
15 box jumps, 24/20″
15 deadlifts, 80/55kg
15 box jumps, 24/20″
20 deadlifts, 100/65kg
15 box jumps, 24/20″
25 deadlifts, 125/75kg
15 box jumps, 24/20″
30 deadlifts, 145/85kg
15 box jumps, 24/20″
35 deadlifts, 165/95kg
Share score to whiteboard!
READ: Intermittent Fasting: A Time to Eat, A Time to Fast – The Spokesman Review
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We’re continuing our BENCHMARK-VOLUME WEEK with a loaded variation of a classic benchmark.
“HARD CINDY”
AMRAP in 20:00
5 weighted pull-ups
10 push-ups with feet on a box
15 squats holding a plate
Rx = 35/25/15lbs pullups, 24/20/16″ box, 20/10/5kg plate. Share score to whiteboard.
READ: One Thing You Gets 100% Right: Juice Cleanses Are Bad – The Mary Sue
WATCH: “CINDY” Strategy and Tips from WODprep
If you’re not on the Foundation Barbell/Level 2 Facebook page we have started a little accessory program called “The THICCening”
Many athletes are looking to improve themselves to reach the next level: hit those higher skills like muscle-ups, handstand pushups, pistols, and more. In classes we practice the skills thoroughly enough, but maybe still can’t reach the goal because we’re not strong enough. Enter these accessories aka bodybuilding. If we know certain muscle groups don’t have the strength for these skills we need to do some extra homework. Consistent practice will improve muscle strength and potentially size (because before you know it, Summer will be here.) Hypertrophy will come if you’re eating in a surplus- otherwise those muscles won’t grow- they’ll get strong as hell though.
Basically every day, Monday through Saturday, before or after your workout at the gym you can find the ThundrBro 100 10-Minute Finishers That Crush book in the back. ThundrBro was co-founded by Dave Lipson, a former competitive CrossFitter and Camille Leblanc-Bazinet’s husband. He’s moved into the physique and bodybuilding world so there’s an understanding of what we do on the regular. Inside the book there is a Post-It note with dates and which finisher to do each day.
I’ve done the work of writing the workout (and maybe adding some flourishes of my own) somewhere else on the page for easier reading. Once you finish the work INITIAL & DATE to show you’ve completed the job anywhere on the page.
Our goal is to Harry-Potter-and-the-Half-Blood-Prince the book for future athletes.
Since the work will be written out the variables on you will be a.) loading: you’ll need to use weights, heights, and resistance that leave only a handful of reps in reserve at the completion of each set; and b.) rest times: the book prescribes a static 2-3:00 rests between sets. While that works, our goal is volume accumulation so why not get more work done?
“CELEBRATE LIFE” (from Wodapalooza 2020)
for time:
50 wall ball, 30/20/14lbs to 10/9/9′
40 calorie ski/row
30 dumbbell snatches, 70/50/35lbs
20 box jump overs, 36/28/20″
15 bar muscle-ups
13:00 time cap. Share times/scores to whiteboard.
READ: Muscle Damage For Size and Strength? – Tyler Hass for CrossFit.com
WATCH:
