for time: 30′ suitcase lunge, R 30′ suitcase lunge, L 1600m run 30′ suitcase lunge, R 30′ suitcase lunge, L 800m run 30′ suitcase lunge, R 30′ suitcase lunge, L 400m run
Wear a 20/14lbs vest or pack if you can! Post times to comments.
2nd Serving: Need More Work?
GO OUTSIDE, and respect social distancing. 10/9′ at minimum. That’s your wall ball distance!
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2020-03-28 19:56:152020-03-28 23:24:03Break a Chicken
Let’s be honest about the current state of affairs.
The coronavirus COVID-19 is real and will be in the news for a long time coming. Understanding this, we are doing our best to mitigate risks, and we are very aware of the necessary escalations that the state of Washington is implementing. We don’t expect anything extreme enough to happen to force us to close, but here’s our plan to maintain the health and wellness of our community:
What We Are Doing
We’ve refreshed all spray bottles with a Clorox Bleach solution to disinfect your equipment and things you’ve touched while you’re here. Our coaches and staff are also putting in extra duty to disinfect the gym during our non-class hours. If you have an allergy please be mindful of this. Once we are able to procure non-bleach disinfectants, we will make that switch.
Programming has been adjusted to limit how many pieces of equipment required for a workout. We’re able to limit transmission by reducing the amount of things you’re touching in your workouts. Don’t worry, we’re also making sure that it’s still fun and useful and stimulating.
We have more contingencies planned if this all gets worse, but our ultimate goal is to keep our membership safe while allowing them a place to maintain their health and fitness.
What You Can Do
WASH YOUR HANDS before and after your session here.
Wipe and disinfect every surface you use in the gym.
Do not come to the gym if you care for those who are most at-risk, including those older than 60+ years of age
Alternatives
I’ve made an workout BINGO sheet you can do at home our outside (because FCF loves bingo!) that will be up on the blog tomorrow (or in the gym on paper on Saturday).
Every :90 perform a lift successfully then add 1-5kg. – Start with an empty barbell and snatch for as long as possible. – Once you cannot snatch the weight, clean for as long as possible. – Once you cannot clean the weight, deadlift for as long as possible.
3-miss limit on each lift. Share heaviest load for the snatch, clean and deadlift to whiteboard.
Row at your 2k average so you can go unbroken elsewhere! Post time to whiteboard.
Wednesday 12/12
for time:
1600m run
40 pullups
40 pushups
1200m run
30 pullups
30 pushups
800m run
20 pullups
20 pushups
400m run
10 pullups
10 pushups
*40 minute time cap. Break up into manageable sets and don’t burn out too quick. Post time to whiteboard.
Thursday 12/13
deadlift 4×7 at 60-70% of 1RM, then
“DT”
5 rounds for time:
12 deadlifts
9 hang power cleans
6 push jerks
Rx = 70/48kg. Game plan your reps: do 11 deadlifts, drop and breath, then the 12th deadlift starts the HPC. Same concept with HPC into jerks. Post time to whiteboard.
Friday 12/14
back squat 5-5-4-4-2-2-1-1-1, then
“FRAN”
21-15-9 reps for time:
thrusters, 42/29kg
pullups
Go all out and meet the goal of going sub-5:00. Post time to whiteboard.
Saturday 12/15
find a heavy set of a 3-rep bench press in 20 minutes, then
AMRAP in 4 min:
400m run
max air squats
AMRAP in 4 min:
400m run
max alternating dumbbell snatches, 50/35#
AMRAP in 4 min:
400m run
max burpees
The workout today is about INTENSITY. The run should be at 85-90% pace and as soon as you return start repping out the exercise. REST WHEN YOU’RE DONE. Score = squats + snatches + burpees. Post score to whiteboard.
Sunday 12/16
every 90 seconds for 39 minutes: 1 snatch
– Start with 40% 1RM snatch
– Add 2-5kg each minute
– Once an athlete fails 3 times, move onto clean & jerks.
– Once an athlete fails 3 C&J, move onto deadlifts
Retest of 11/27. Can you perform better? Post loads to whiteboard. Post time to whiteboard.
https://www.foundationcrossfit.com/wp-content/uploads/2018/12/VERSUSxi-23.jpg10001500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-12-09 16:27:342018-12-09 16:27:47Week of 12/10 Through 12/16
pause front squats 12×2. Last set is for max reps (minimum of 2 reps), then
21-15-9 reps for time:
hang clean, 52/38kg
push press
Performance: 70/50kg
Fitness: 40/25kg
Post times to whiteboard!
HIIT WOD
50/50 Intervals
Endurance WOD
9x 300m run, alternating speeds between efforts. One is at a medium intensity, the other is a medium-high intensity. Difference should be about :08 to :12 apart. Walking back to the beginning of the 300m is the rest period.