for max total reps:
5:00 of lunges
4:00 of situps
3:00 of rocket launchers
2:00 of hand-release pushups
1:00 of burpees
The goal of this workout is to give you freedom in how your working sets are built. You obviously won’t go unbroken for the entirety of each time period, but can you use sets in either reps (10 or so at a time) or time (tabata?) to manage your workload?
Scaling Up? Add weight to everything- you can goblet/rack/farmers/overhead the lunge with a weight, you can do overhead situps, goblet Rocket Launchers (ew), weighted hand-release pushups, and pogo (over your weight) burpees.
Complete 7 unbroken sets of the following:
1 power clean
1 front squat
1 push press
1 back squat
1 push press
These five movements complete one rep of the “Bear Complex”. Repeat this complete seven times/reps in a row without setting the barbell down on the ground. Repeat for five total cycles, increasing the weight and resting as needed between each round to complete the workout. (Check this 200lbs effort from 2011!)
Score is the max weight used for your fifth unbroken round.
FCF Bingo is here! Grab a sheet and start playing. If you have any questions or need clarification don’t hesitate to ask and make sure you read the rules on the back of the sheet!
We’re also in our 3rd year of support of the Swedish Cancer Institute Adopt-a-Family:
The holidays are here and what better way to celebrate than giving to others in the local community who could use some extra cheer!? Many patients who receive care at Swedish Cancer Institute (SCI) find themselves overwhelmed as they try to manage treatment, work, and family obligations during the holiday season. To make this time of year a bit brighter, SCI has an annual tradition of supporting patients and families to provide food items, toiletries, and small gifts/comfort items. The donors remain anonymous and are given a “wish list” from the families. Most of these patients are in the middle of treatment and often don’t have the time or energy to even buy groceries for a holiday meal. One meal for these families means one less thing to worry about. For those interested in participating in this cause, donating one item from their personalized wish lists will go a long way towards making a difference in their lives.
Beginning this week we will have marked boxes and plastic bins out in the gym. There will be a sign up sheet with the families’ wish lists! Please sign up by writing your name and last initial in the box next to the item you are willing to donate and bring in your item(s) by Sunday December 16th. You may sign up for more than one item if you wish.
Thank you for helping us give to those in need!
PROGRAMMING
Monday 12/3
back squat 8×3 at 75-85% of 1RM
“HELEN”
3 rounds for time:
400m run
21 kettlebell swings, 24/16kg
12 pullups
Athletes should run at a pace where they can pick up the KB as soon as they get back.
Focus should be on taking as few breaks as possible. Performance should go unbroken for every set. Post time to whiteboard.
10 rounds for time:
30 unbroken double unders
10 burpees
During the burpees, move at a pace that allows you to pick up the jump rope right after the 10th one. Post time to whiteboard.
Wednesday 12/5
Work up to a heavy set of 3 (full) cleans
EMOM for 21 minutes:
a. 15 dumbbell deadlift
b. 12 dumbbell cleans
c. 9 burpees
* Rx = 2×50/35 lbs.
** Add 1 burpee every round
*** Max burpees in final minute
Focus should be on going “all out” for each movement and then using the remaining time in the minute to recover. Athletes should have at least :30 of rest for the DB movements.
Score is number of burpees on last set. Post score to whiteboard.
https://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttps://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-12-02 13:24:192018-12-02 22:43:08Week of 12/3 Through 12/9
5 rounds for load. Complete 7 unbroken sets of the following:
1 power clean
1 front squat
1 push press
1 back squat
1 push press
Do all 5 movements to complete 1 set of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.
All of the following is “You Go, I Go” in teams of two. Rest exactly two minutes between each set.
A.
AMRAP in 3 minutes:
1 bear complex (power clean + front squat + shoulder-to-overhead + back squat + BtN shoulder-to-overhead)
B.
AMRAP in 6 minutes:
1 bear complex (power clean + front squat + shoulder-to-overhead + back squat + BtN shoulder-to-overhead)
C.
AMRAP in 9 minutes:
1 bear complex (power clean + front squat + shoulder-to-overhead + back squat + BtN shoulder-to-overhead)
Each set gets progressively heavy. Rx = 61/43kg, 70/50kg, 84/57kg. Fitness = 35/25kg, 44/34kg, 61/43kg.
Competitive Exercise WOD
CWG 17.5
for time:
500m row
:90 rest
500m row
Scoring: Total time required to complete both 500m rows. Include tenths of a second for each row. Do not include rest interval in total time. Example:. 500m #1 = 1:32.3 + 500m #2 = 1:34:0 Total time would be inputted as 3:06.30.
Notes: The athlete must stay on the rower the entire time.
CWG 17.5 (Masters 45-55+, Scaled & Teens)
AMRAP in 20 minutes:
20 row calories
20 wall ball, 20# to 10’/14# to 9′
20 burpees-onto-plate
Burpees, when done with the Freestyle Connection method (linked video below), should be considered cardio as it remains low-powered, but rhythmic and repeatable for a long period of time.
[1.] straight legs, bend over, [2.] sprawl back to lay down, [3.] pushup to arch (squeeze butt to protect low back), [4.] jumping good morning, [5.] clap overhead, [6.] repeat
Alternatively you can do a burpee by sprawling hard, absorbing the drop, immediately staying tight for a quick pushup, kicking the feet back up, and jumping vertical while clapping overhead. This requires a strong midline and can tax the upper-body pushing muscles sooner than the other method.
Throwback Thursday: Foundation CrossFit 3.0
