bench press: bar/10, 40/5, 50/5, 60/5, 70/5, 70/5, 70/5+
5 rounds, each for time:
500m row
24 toes-to-bar
12 (6/6) dumbbell hang clean & jerk, 50/35lbs
Rest exactly 2:00 between rounds. Post slowest & fastest rounds to whiteboard. Post-workout should be 20 scorpions on the belly, then another 20 on the back so that we can wring out that spine.
READ: Top Paleo Instant Pot Recipes – Nom Nom Paleo
WATCH:
We have a simple Nutrition Challenge coming in February- are you in?
Here’s a simple homework assignment: record what you eat, when you eat, and about how much you eat for a full seven-day stretch.
Bonus points for including wake time, hydration quantity, and sleep time.
in the meantime make sure you read the links and watch the videos we’ve been posting- they’re here to prepare you as well!
back squat 5x5x70-75% then
30 ring muscle-ups for time -OR-
50 bar muscle-ups for time -OR-
100 pullups for time
Post time to whiteboard. Post-workout should be t-spine and side roll to undo that stickiness cause by today’s pulling.
READ: No Passport Required: Seattle – PBS
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We’re almost done with our 8-week pull-up ladder and our strict muscle-up progressions. We’ll be moving into handstand practice.
AMRAP in 15:00
45 calorie row
35 wall ball, 20/14/8lbs to 10/9/9’
25 toes-to-bar
15 burpee muscle-ups
Then find a 1RM snatch in 5:00
Score = total reps x kilograms snatched. Post score to whiteboard! Compare to September 10, 2019.
READ: There’s a Reason Your Columbia Shirt Has a Tiny Pocket Near Your Waistline – Marketplace.org
WATCH:
for time:
200m farmer’s carry
60 anchored situps
200m farmer’s carry
50 db step-ups/side
200m farmer’s carry
40 db hang snatch/side
200m farmer’s carry
30 devil’s presses
200m farmer’s carry
20 db deadlifts
200m farmer’s carry
Ideal loading is 2×24/16/12kg kettlebells or 2×50/35/20lbs dumbbells.
Post time to whiteboard!
READ: The Giants Just Hired Alyssa Nakken As the First Full-Time Female Coach in MLB History – CNBC
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And just like that we’re halfway through January!
Remember: no 5:30pm or 6:30pm class tonight due to a staff meeting. Guided Training athletes will have access… as long as they bring champagne to share.
“NATE”
AMRAP in 20 minutes:
2 muscle-ups
4 handstand pushups
8 kettlebell swings, 32/24kg
Post score (total reps completed) to whiteboard!
READ: This 80-Year-Old CrossFit Stud Can Probably Outlift You – Men’s Health
WATCH:
If you weren’t in on Sunday feel free to do the actual version of the Rogue Qualifier:
AMRAP 10min
1000m row
30 cleans, 35/25/15kg
1000m row
30 jerks, 35/25/15kg
The jerk is an actual jerk- the movement must involve a redip.
Share score to whiteboard! Post-workout involves quad rolling on the hard roller (not foam!) followed by lacrosse balls or Theracanes to the biceps and triceps.
READ: The 2020 Rogue Qualifier Leaderboard – Rogue Fitness
WATCH:
ROGUE QUALIFIER 20.4
AMRAP in 6:00
3 box jumps overs, 24/20/16″
6 deadlifts, 116/79/55kg
9 bar-facing burpees
Share score to whiteboard! Post-workout should restore that posterior chain: arches of the feet, calves, hamstrings, glutes, and back. Starting with some Super Pigeon (:30+/position/side), and foam rolling the lower/middle/upper back.
READ: Putting a Metric on Quality: The #800gChallenge – Optimize Nutrition
WATCH: How Does Injury Happen? Load vs. Capacity – ActiveLifeRx
Did Bobby just
a.) stand up a clean?
b.) set up for a jerk?
c.) get a picture taken mid-thruster?
Rogue Qualifier 20.2
for time (12:00 time cap)
3-6-9-12
pullup
squat clean, 61/43/29kg
immediately into
12-9-6-3
bar muscle-up
squat cleans, 84/57/40kg
Share score/time to whiteboard. Post-workout should focus on the lats from all the pulling and the hip flexors for all the squat cleans.
READ: The Beginners Guide to the Whole30 Diet – Greatist
WATCH:
ROGUE QUALIFIER 20.3
AMRAP in 20:00
100 double unders
80 alternating dumbbell snatches, 50/35/20lbs
100 double unders
60 toes-to-bar
100 double unders
40 double dumbbell squat, 2×50/35/20lbs
100 double unders
20 strict HSPU
Post time to whiteboard unless actually registered for the Qualifier, in which case enter your official scores here. Post-workout would be stretching out those pesky hip flexors and then rolling out the calves for no more than 2:00 at a time. Rounds of repetition up to you!
READ: CrossFit Wins $4 Million Sanction in Lawsuit Stemming From Now-Retracted Paper – Retraction Watch
WATCH:
Rogue Qualifier Workout 1
AMRAP in 10:00
1000m row
75 thrusters, 35/25/15kg
Post score to whiteboard.
READ: An Open Letter About the Need for Greater Awareness of Caffeine Levels in Energy Drinks – Morning Chalk Up
WATCH:
