WOD - Class Programming
Monday, September 7
announcements
The screen printer says the new shirts should be here “early this week.” Stay tuned!
We’re just doing one class today because of the Labor Day holiday. 9:30 am.
Fight Gone Bad
Benchmark
rx
3 rounds for reps:
1:00 wall-ball shots (14/20 lb)(9/10 ft)
1:00 sumo deadlift high pulls (55/75 lb)
1:00 box jumps (20 in)
1:00 push presses (55/75 lb)
1:00 row for calories
– Rest 1:00 between rounds.
intermediate
Same as Rx’d
beginner
3 rounds for reps:
1:00 wall-ball shots (6/10 lb)(9/10 ft)
1:00 sumo deadlift high pulls (35/45 lb)
1:00 box step-ups (12/20 in)
1:00 push presses (35/45 lb)
1:00 row for calories
1:00 rest
Skill Work
Rest, stretch, recover.
Sunday, September 6
announcements
Monday, September 7 - For Labor Day, we’ll do one Community WOD class at 9:30 am, featuring the best CrossFit workout ever in the history of ever…”Fight Gone Bad.”
Sunday Session: Rebuild
WARMUP
3 Sets
10 Alternating DB Single Leg RDL
6 Cross Body DB Muscle Snatch/arm
4 Kneeling Jumps
15sec Row Acceleration
(increase pace every 5sec)
rest as needed
STRENGTH
A1) Segmented Snatch Grip Deadlift - 3 Pauses:
3131; 6-8reps; rest 45sec x 4 Sets (use lifting
straps)
A2) Barbell Z Press: 3021; 8-10reps; rest 45sec
x 4 Sets
B1) Split Stance Dumbbell Romanian Deadlift:
3110; 6-8/leg; rest 45sec x 4 Sets
B2) Seated Alternating Dumbbell Arnold Press:
2111; 8-10/arm; rest 45sec x 4 Sets
CONDITIONING (Time Permitting)
3mins AMRAP High Effort:
10/8 Cals Assault Bike
5 Dumbbell Bench Press 65/45lbs
rest 2mins
3mins AMRAP High Effort
10/8 Row Cals
5 Strict Toes to Rings/Bar/Candlesticks
Saturday, September 5
announcements
Sunday Session this week: Rebuild
Monday, September 7 - For Labor Day, we’ll do one Community WOD class at 9:30 am, featuring the best CrossFit workout ever in the history of ever…”Fight Gone Bad.”
Today’s WOD is not the same as CAP/Beyond the Whiteboard. I’ve entered it in BTW under “CrossFit Pisgah WOD”
“Loredo”
Rx - Individual
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunge Steps
400 meter Run
Partner Version - AMRAP 25
Any split of bodyweight movements
Run together
Intermediate - Individual
5 Rounds for Time
24 Air Squats
24 Push-Ups
24 Walking Lunge Steps
400-meter Run
Beginner - Individual
3 Rounds for Time:
24 Air Squats
24 Assisted Push-Ups
24 Walking Lunge Steps
400-meter Run
Friday, September 4
announcements
Sunday Session this week: Rebuild
Monday, September 7 - For Labor Day, we’ll do one Community WOD class at 9:30 am, featuring the best CrossFit workout ever in the history of ever…”Fight Gone Bad.”
Today’s WOD is the same as today’s on CAP/Beyond the Whiteboard for those tracking your data.
rx
21-15-9 reps for time of:
Clean and jerks (65/95 lb)
Echo bike calories
– Women perform 15-12-9 calories.
Score: Total time
intermediate
15-12-9 reps for time of:
Clean and jerks (65/95 lb)
Echo bike calories
– Women perform 12-9-6 calories.
Score: Total time
beginner
15-10-5 reps for time of:
Clean and jerks (35/45 lb)
Echo bike calories
– Women perform 12-8-4 calories.
Score: Total time
Videos
Intended Stimulus
5:00-7:00.
Fast-paced effort.
Light load on the clean and jerks that allows for 21 reps in under 1:30.
Moderate to hard pace on each bike effort.
Skill Work
Post-workout strength
Until the clock hits 20:00:
Build to a heavy 1-rep power clean and jerk
Thursday, September 3
announcements
Committed Club for August is HERE. Congrats to the group!!
Monday, September 7 - For Labor Day, we’ll do one Community WOD class at 9:30 am, featuring the best CrossFit workout ever in the history of ever…”Fight Gone Bad.”
Today’s WOD is the same as today’s on CAP/Beyond the Whiteboard for those tracking your data.
rx
For time:
50 single-arm DB overhead squats (35/50 lb)
50 single-DB step-overs (35/50 lb) (20/24 in)
150 double-unders
25 single-arm DB overhead squats
25 single-DB step-overs
75 double-unders
Score: Total time
intermediate
For time:
50 single-arm DB overhead squats (20/35 lb)
50 single-DB step-overs (20/35 lb) (16/20 in)
50 double-unders
25 single-arm DB overhead squats
25 single-DB step-overs
25 double-unders
Score: Total time
beginner
For time:
30 DB goblet squats (10/15 lb)
30-m single-arm dumbbell overhead walk (10/15 lb)
100 single-unders
15 DB goblet squats
15 single-arm dumbbell overhead walk
50 single-unders
Score: Total time
Intended Stimulus
11:00-16:00.
All sets of single-arm dumbbell overhead squats in 3 sets or less; switch arms as needed.
Consistent and steady pace on the box step-overs; no more than 1 break.
Hold the dumbbell any way; step up any way.
First set of double-unders in under 2:00.
Videos
Skill Work
Post-workout skill
2 rounds for quality:
100 single-unders
:30 hollow hold
Wednesday, September 2
announcements
Committed Club for August is HERE. Congrats to the group!!
Monday, September 7 - For Labor Day, we’ll do one Community WOD class at 9:30 am, featuring the best CrossFit workout ever in the history of ever…”Fight Gone Bad.”
Note: The workout below is not from our normal programming sources. Ben tried to add it to Beyond the Whiteboard as a “CrossFit Pisgah Strength” and “WOD.” Let me know if you see it or can’t find it!
Strength
5 sets:
:40 strict handstand push-ups (shoulder press)
Rest :20
:40 alternating kettlebell gorilla rows
Rest :20
– Choose a handstand push-up variation or press weight that allows you to perform 5-10 reps within the 40-second interval.
– Choose a pair of dumbbells that allows you to move through renegade rows without resting for most of the interval.
WOD
3 rounds for time:
300-meter run
:30 rest
200-meter run
1:00 rest
100-meter run
1:30 rest
– 15:00-20:00 (including rest).
– Hit each distance as hard as possible.
– Go all out on all intervals; this workout will be very challenging if you hit each interval as hard as possible.
– Give yourself time ranges for each distance. For example, plan to finish the 300-meter distance within a 50-70-second window.
– Try to perform this workout with a buddy or a group for more of a push to keep driving forward.
– Modifications: 750, 500, 250-m C2 bike, Assault, or Echo bike; 300, 200, 100-m row
Tuesday, September 1
announcements
Community Member Profile: Kathy Leeds. We’re super excited to highlight Kathy with our most recent profile. THIS LINK is to excerpts of her interview and a video of her rocking a rope climb! We had to shorten the interview a bit for Instagram, so the complete interview is below today’s workout post (just scroll down!).
Because of all the squatting to finish last week, and the special “Do Hard Things” workout that some did yesterday (congrats Korey, Will, and Dante for taking on and finishing the Rx version!), we’re all out of whack with our programming. So, I had to shuffle the order of our programming a bit this week. Many of you won’t notice or care, but for those following along on CrossFit.com or Beyond the Whiteboard, you’ll want to pay attention each day, and I’ll tell you where to find the correct day in your tracking app. We should be back to normal flow next week.
Sunday Schedule for September
9/6: Rebuild (Meg)
9/13: Endurance (Ben)
9/20: Rebuild (Meg)
9/27: “Do Hard Things” #2 (Ben)
Monday, September 7 - For Labor Day, we’ll do one Community WOD class at 9:30 am, featuring the best CrossFit workout ever in the history of ever…”Fight Gone Bad.”
We broke one of our own gym records this month, with 219 check-ins during the week of August 9 (previous record was 209 in July)!. That’s 4 gym records in the last 5 weeks or so. I’m hoping we can break our single-day record (55) and our committed club members total (35) in the coming weeks and months.
Note: The workout below is listed in CrossFit Affiliate Programming/Beyond the Whiteboard as this week’s Wednesday workout. The strength piece is listed as Tuesday’s workout in CAP/BTW.
rx
Every 2:00 for 10 sets:
5 strict pull-ups
30-m sandbag/dball bear-hug carry (70/100 lb), plate carry, or sled push/pull
we don’t have a ton of sandbags and dballs, so you may have to get creative with a plate carry (or double plate carry) or sled. It needs to be HEAVY and hard, as you’re only going down and back in the parking lot or down the gym floor and back (chairs to mural and back, or vice-versa)
intermediate
Every 2:00 for 10 sets:
3 strict pull-ups
30-m sandbag bear-hug carry (40/70 lb) or sled push/pull
beginner
Every 2:00 for 10 sets:
5 ring rows
20-m medicine-ball bear-hug carry (20/30 lb) or sled push/pull
Intended Stimulus
Each set in under :60-:90.
Unbroken strict pull-ups; advanced athletes can add weight or perform strict chest-to-bar pull-ups if needed.
The sandbag load should be doable but challenging for 30 meters without putting the sandbag down. Athletes can increase the load if they like.
The carry will make the pull-ups more difficult.
Pre-WOD Strength
Front Squat
3-3-3-2-2-1-1
Community Member Profile: Kathy Leeds!
1. What's your CrossFit story? How did you get to Pisgah?
First, my sister, Sue, does CrossFit and had been recommending it for more than three years, but there were no CrossFit gyms around Marion/Old Fort. Then, my friend Katrina whom I call the "Mayor of Asheville", because of her propensity for connecting people and inviting participation in all her varied activities, invited me to join her at a CF Pisgah Community WOD on a Saturday morning. So, I went and learned that I was totally un-fit and signed up the following Monday. Thank you, Sue and Katrina!!!
2. You drive here from Old Fort 3 or more times each week to workout! That's so amazing. What keeps you coming back for the 5:30am classes?
Anyone reading this, warning: Ad! The 5:30 class is absolutely THE BEST! Admittedly, in my first visit, I felt like an Olive Oyl in a class full of Popeyes. BUT, the folks in it were so welcoming and encouraging, I soon also felt part of a fun community. I really look forward to seeing everyone. And as new folks have come in, the vibe feels just as great! And from a practical standpoint here are other wonderful advantages of the 5:30 class: 1) You've accomplished something hard and good for you the first thing after rolling out of bed (aka, You're done sooner!); 2) In the summer, it is the coolest temperature of the day; 3) very little traffic compared with other times; 4) and, I am the only bubbly morning person, you'll have to deal with (aka, plenty of company to commiserate with). What do I like most about the 5:30 class? Their friendliness. This translates to encouragement, humor, and old-fashioned goodheartedness.
Also, don't be too impressed with my 35-minute drive. I am retired, so have far more free time than most of my CrossFit peers.
3. What's your biggest CF success so far? What's next on your goal list?
Hah! Definitely, conquering the Rope Climb is my favorite success. I still love it! On video, I look like a sloth from National Geographic, but in my head, I look like Indiana Jones. It is just so much fun!
I think the shorter-term goal will be double-unders. I recently got my first individual one but cannot consistently repeat it and cannot do it in a jumping sequence. My bigger longer-term goal is to be able to do a pull-up. That one may take a while though.
4. How does CF most impact your life away from the gym?
I am 66 and want to stay active and healthy as I age. I want to be fit, capable, and independent for all the years ahead. CF is definitely making that possible. The classes provide the structure I need to stick with a fitness regime. The fitness regime is so great - weight-lifting, high intensity interval training, endurance. It covers all the functional fitness areas so perfectly. I am definitely getting stronger and better across all areas. The thing I always try to remember is that this is my own continuous improvement journey. I may be at an early point in my journey compared to others, but I improve every time I show up, so all I have to do is just show up. I feel the difference it has made every day. For example, in my gardening this year, I did literal farmer carries of watermelons weighing 20 - 45 lbs up a hill. I feel it when I hike, when I bike, when I am lifting things on home improvement projects, and even when I open a jar in the kitchen. CrossFit rules. P.S.: CF Pisgah's Coaches are phenomenal.
5. Ok, now tell us about this farm where all of the incredible fruit and veggies you are always bringing us comes from!
One of my retirement hobbies is gardening. My husband, Tim, loooovvvves tomatoes, so I overplant them every year. Then, I need to find outlets, so that they don't go to waste. My fellow gym members kindly take some off my hands. Thank you, CF Pisgah! Last year, I bought some watermelon baby plants and learned after I harvested, that half of them were yellow watermelons. Imagine my surprise cutting that first one open! I did not replant any watermelon this year. But, no matter how many times Tim tilled last year's watermelon patch, some plants rose from the old seeds of ones that were not harvested last year. So, I grew them accidentally yet again. CF Pisgah came to the rescue and helped take some of them off my hands. Ben even took a 45 lb-er (needed a weight-lifter recipient for that one) and shared it with the 12 Baskets community - Thank you Ben and everyone who took a melon!
Monday, August 31
announcements
Community Member Profile: Kathy Leeds. We’re super excited to highlight Kathy with our most recent profile. THIS LINK is to excerpts of her interview and a video of her rocking a rope climb! We had to shorten the interview a bit for Instagram, so the complete interview is below today’s workout post (just scroll down!).
Because of all the squatting to finish last week, and the special “Do Hard Things” workout that some did yesterday (congrats Korey, Will, and Dante for taking on and finishing the Rx version!), we’re all out of whack with our programming. So, I had to shuffle the order of our programming a bit this week. Many of you won’t notice or care, but for those following along on CrossFit.com or Beyond the Whiteboard, you’ll want to pay attention each day, and I’ll tell you where to find the correct day in your tracking app. We should be back to normal flow next week.
Sunday Schedule for September
9/6: Rebuild (Meg)
9/13: Endurance (Ben)
9/20: Rebuild (Meg)
9/27: “Do Hard Things” #2 (Ben)
Monday, September 7 - For Labor Day, we’ll do one Community WOD class at 9:30 am, featuring the best CrossFit workout ever in the history of ever…”Fight Gone Bad.”
We broke one of our own gym records this month, with 219 check-ins during the week of August 9 (previous record was 209 in July)!. That’s 4 gym records in the last 5 weeks or so. I’m hoping we can break our single-day record (55) and our committed club members total (35) in the coming weeks and months.
Note: The workout below is listed in CrossFit Affiliate Programming/Beyond the Whiteboard as this week’s Wednesday workout.
rx
AMRAP 10:
50 burpee pull-ups
75 KB swings (35/53 lb)
Max burpee pull-ups in the remaining time
– Pull-up bar is 6 inches above fingertips with arms extended overhead.
– Score is the number of burpee pull-ups completed at the end of the workout.
intermediate
AMRAP 10:
35 burpee pull-ups
50 KB swings (35/53 lb)
Max burpee pull-ups in the remaining time
– Pull-up bar is at the fingertips with arms extended overhead.
– Score is the number of burpee pull-ups.
beginner
AMRAP 10:
25 burpees
25 jumping pull-ups
50 KB swings (15/25 lb)
Max burpee jumping pull-ups in the remaining time
– Pull-up bar is mid-forearm with arms extended overhead.
– Score is the number of burpee pull-ups.
Intended Stimulus
5+ burpee pull-ups.
First set of burpee-pull-ups in under 6:00.
Kettlebell swings in under 3:30 and 2-3 sets.
:30+ to complete burpee pull-ups; advanced athletes may have 3:00+.
Skill Work
Post-workout accessory
4 rounds for quality and load:
10 alternating renegade rows
:20-:30 ring support hold
Community Member Profile: Kathy Leeds!
1. What's your CrossFit story? How did you get to Pisgah?
First, my sister, Sue, does CrossFit and had been recommending it for more than three years, but there were no CrossFit gyms around Marion/Old Fort. Then, my friend Katrina whom I call the "Mayor of Asheville", because of her propensity for connecting people and inviting participation in all her varied activities, invited me to join her at a CF Pisgah Community WOD on a Saturday morning. So, I went and learned that I was totally un-fit and signed up the following Monday. Thank you, Sue and Katrina!!!
2. You drive here from Old Fort 3 or more times each week to workout! That's so amazing. What keeps you coming back for the 5:30am classes?
Anyone reading this, warning: Ad! The 5:30 class is absolutely THE BEST! Admittedly, in my first visit, I felt like an Olive Oyl in a class full of Popeyes. BUT, the folks in it were so welcoming and encouraging, I soon also felt part of a fun community. I really look forward to seeing everyone. And as new folks have come in, the vibe feels just as great! And from a practical standpoint here are other wonderful advantages of the 5:30 class: 1) You've accomplished something hard and good for you the first thing after rolling out of bed (aka, You're done sooner!); 2) In the summer, it is the coolest temperature of the day; 3) very little traffic compared with other times; 4) and, I am the only bubbly morning person, you'll have to deal with (aka, plenty of company to commiserate with). What do I like most about the 5:30 class? Their friendliness. This translates to encouragement, humor, and old-fashioned goodheartedness.
Also, don't be too impressed with my 35-minute drive. I am retired, so have far more free time than most of my CrossFit peers.
3. What's your biggest CF success so far? What's next on your goal list?
Hah! Definitely, conquering the Rope Climb is my favorite success. I still love it! On video, I look like a sloth from National Geographic, but in my head, I look like Indiana Jones. It is just so much fun!
I think the shorter-term goal will be double-unders. I recently got my first individual one but cannot consistently repeat it and cannot do it in a jumping sequence. My bigger longer-term goal is to be able to do a pull-up. That one may take a while though.
4. How does CF most impact your life away from the gym?
I am 66 and want to stay active and healthy as I age. I want to be fit, capable, and independent for all the years ahead. CF is definitely making that possible. The classes provide the structure I need to stick with a fitness regime. The fitness regime is so great - weight-lifting, high intensity interval training, endurance. It covers all the functional fitness areas so perfectly. I am definitely getting stronger and better across all areas. The thing I always try to remember is that this is my own continuous improvement journey. I may be at an early point in my journey compared to others, but I improve every time I show up, so all I have to do is just show up. I feel the difference it has made every day. For example, in my gardening this year, I did literal farmer carries of watermelons weighing 20 - 45 lbs up a hill. I feel it when I hike, when I bike, when I am lifting things on home improvement projects, and even when I open a jar in the kitchen. CrossFit rules. P.S.: CF Pisgah's Coaches are phenomenal.
5. Ok, now tell us about this farm where all of the incredible fruit and veggies you are always bringing us comes from!
One of my retirement hobbies is gardening. My husband, Tim, loooovvvves tomatoes, so I overplant them every year. Then, I need to find outlets, so that they don't go to waste. My fellow gym members kindly take some off my hands. Thank you, CF Pisgah! Last year, I bought some watermelon baby plants and learned after I harvested, that half of them were yellow watermelons. Imagine my surprise cutting that first one open! I did not replant any watermelon this year. But, no matter how many times Tim tilled last year's watermelon patch, some plants rose from the old seeds of ones that were not harvested last year. So, I grew them accidentally yet again. CF Pisgah came to the rescue and helped take some of them off my hands. Ben even took a 45 lb-er (needed a weight-lifter recipient for that one) and shared it with the 12 Baskets community - Thank you Ben and everyone who took a melon!
Sunday, August 30
Athletes have two options for today
Option 1: The “Do Hard Things” option. A very long, arduous, repetitive workout designed to push you physically, but also challenge you mentally. Today, you’re incentivized to push deep into failure to get out of the first part of the workout.
Option 2: the same movements in a more traditional CrossFit format. Still a stiff challenge!
NOTE: The programming below was the original plan, but I didn’t realize all the squat volume we would have on Saturday. My quads, and I’m assuming many of yours, are still sore from Friday. That being said, I may change everything that’s written below and have something else for us to do on Sunday. I’ll post the new WOD, if I change it, ASAP Sunday morning.
“Do Hard Things” Session 1
Rx:
On a 60:00 min clock
100 DB Thrusters
Run 400m each time you take a break
Add 10 thrusters to your total each time you get back to your DBs
Aim for a weight that will challenge you, but allow you to get 25 or so reps/set
Thruster rep cap: 180
Intermediate:
On a 50:00 min clock
75 DB Thrusters
Run 400m each time you take a break
Add 10 thrusters to your total each time you get back to your DBs
Aim for a weight that will challenge you, but allow you to get 25 or so reps/set
Thruster rep cap: 125
In Remaining Time (if any):
AMRAP DB Burpee Box Step Over
Do your burpee with your hands in DBs
Suitcase carry the DBs with you over the box.
Repeat.
Normal Sunday CrossFit Class Option
4 RFT
20 DB Thrusters (aim for a weight that will allow you to do these unbroken; 2 sets at most)
10 Burpee Box Step Over
400m Run
Saturday, August 29
rx
For Time (w/partner, any split, one partner working at a time) 30:00 Cap
Buy-In: 100 Hand-Release Push-Ups and 10 Post Runs
1 athlete can work on push-ups while the other works on post runs
Teams must alternate runners each time a lap is completed
Then:
40 Shuttle Runs
20 Walking Lunge Shuttles
100 Toes to Bar
– Each shuttle is 25 ft down and back.
intermediate
For Time (w/partner, any split, one partner working at a time) 30:00 Cap
Buy-In: 80 Hand-Release Push-Ups and 8 Post Runs
1 athlete can work on push-ups while the other works on post runs
Teams must alternate runners each time a lap is completed
Then:
40 Shuttle Runs
20 Walking Lunge Shuttles
100 Knees to Chest
– Each shuttle is 25 ft down and back.
beginner
For Time (w/partner, any split, one partner working at a time) 30:00 Cap
Buy-In: 60 Elevated or Knee Push-Ups (or DB Floor Press) and 6 Post Runs
1 athlete can work on push-ups while the other works on post runs
Teams must alternate runners each time a lap is completed
Then:
20 Shuttle Runs
10 Walking Lunge Shuttles
100 Hanging Knee Raises or Sit-Ups
Videos
Skill Work
Post-workout accessory
3 sets:
10 good mornings
– Build in load, but only as quality mechanics allow.
Friday, August 28
rx
2 rounds for time:
150 double-unders
100 air squats
50 alternating DB snatches (35/50 lb)
Score: Total time
intermediate
2 rounds for time:
75 double-unders OR 225 single-unders
100 air squats
50 alternating DB snatches (20/35 lb)
Score: Total time
beginner
2 rounds for time:
50 single-unders
50 air squats
25 alternating DB snatches (10/15 lb)
Score: Total time
Intended Stimulus
Community Cup Event 4.
Created by Corey Waltz from Iron House CrossFit.
10:00-20:00.
Advanced athletes can challenge themselves with a heavier dumbbell (50/70 lb) if they are not signed up for the Community Cup.
Longer, stamina-based effort.
Light-to-moderate dumbbells; consistent sets of 10+ reps with short breaks.
Videos
Skill Work
Post-workout accessory
4 sets:
:30 Russian twists
:30 rest
– Load the twists with a med ball or dumbbell, if desired.
Thursday, August 27
rx
For time:
400-m farmers carry (35/50 lb)
right into …
10 rounds:
5 burpees
1 rope climb (15/15 ft)
Score: Total time
intermediate
For time:
400-m farmers carry (20/35 lb)
right into …
10 rounds:
5 burpees
1 rope climb (12/12 ft)
Score: Total time
beginner
For time:
200-m farmers carry (15/20 lb)
right into …
10 rounds:
4 burpees
2 pull-to-stands
Score: Total time
Intended Stimulus
10:00-15:00.
Farmers carry in 5:00 or faster.
Each round of burpees and rope climb in :60 or less.
Videos
Skill Work
Post-workout accessory
3 sets:
12 single-leg KB or DB deadlifts/leg
– Rest as needed between sets.
Wednesday, August 26
rx
3 rounds for time:
600/750-m row
50 AbMat sit-ups
25 box jump-overs (24/30 in)
Score: Total time
intermediate
3 rounds for time:
500/600-m row
40 AbMat sit-ups
25 box jump-overs (20/24 in)
Score: Total time
beginner
3 rounds for time:
300/400-m row
20 AbMat sit-ups
15 box step-up overs (12/16 in)
Score: Total time
Intended Stimulus
18:00-23:00.
Longer conditioning-style workout with no reason to stop moving.
Each row in 3:30 or faster.
Sit-ups and box jump-overs each in under 2:00.
Videos
Skill Work
Rest, stretch, recover.
Tuesday, August 25
rx
2 rounds for total reps:
On a 3:00 clock:
400-m run
Max chest-to-bar pull-ups
1:00 rest
On a 3:00 clock:
400-m run
Max handstand push-ups
1:00 rest
On a 3:00 clock:
400-m run
Max DB goblet squats (35/50 lb)
1:00 rest
intermediate
2 rounds for total reps:
On a 3:00 clock:
400-m run
Max chin-over-bar pull-ups
1:00 rest
On a 3:00 clock:
400-m run
Max pike push-ups
1:00 rest
On a 3:00 clock:
400-m run
Max DB goblet squats (20/35 lb)
1:00 rest
beginner
2 rounds for total reps:
On a 3:00 clock:
200-m run
20 ring rows
1:00 rest
On a 3:00 clock:
200-m run
20 push-ups from the knees
1:00 rest
On a 3:00 clock:
200-m run
20 DB goblet squats (10/15 lb)
1:00 rest
Intended Stimulus
Interval-style workout.
Heavy focus on higher skill gymnastics in a faster-paced effort.
1:00+ for max reps.
Run efforts in 2:00 or faster.
Perform all the way through twice.
Videos
Skill Work
Rest, stretch, recover.
Monday, August 24
Heavy Day
rx
For load:
Snatch
2-2-2-2-2-2-2
Score: Load
intermediate
Same as Rx’d
Score: Load
beginner
Same as Rx’d
Score: Load
Intended Stimulus
Heavy day relative to each athlete's capacity.
Compare to similar 260309 and 260105.
All sets 70%+ of 1-rep-max snatch.
Athletes may regrip between reps.
Build to a heavy double across the 7 sets.
Lift once every 3:00.
Increase loading across each set as mechanics allow.
Videos
Skill Work
Rest, stretch, recover.
Sunday, August 23
rebuild day!
Strength
A1) Snatch Grip Romanian Deadlift: 3110;
8-10reps; rest 45sec x 4 Sets
A2) Suitcase Long Step Walking Lunge: 30X0;
14-16 Steps; rest 45sec x 4 Sets
B1) Barbell Hip Thrust: 20X2; 8-10reps; rest
45sec x 4 Sets
B2) Goblet 1-1/4 Squat: 2111; 8-10 reps; rest
45sec x 4 Sets
*Tempo - 2sec lowering, 1sec pause at bottom,
perform the 1/4 squat and back down and
immediately rebound up, 1sec pause at top.
C) Conditioning
EMOM x 12mins:
1st - 12 Dual Russian Kettlebell Swings
53/35lbs
2nd - 8-10 Alternating KB Rack Reverse Lunge
to Step Up 20/16" 53/35lbs
3rd - 20-30sec Dual KB Hollow Flutter Kicks
Saturday, August 22
rx
For time, with a partner (one partner working at a time, any split of work/reps):
Accumulate 1:00 of an L-sit hold
40 deadlifts (225/315 lb)
Accumulate 1:00 of an L-sit hold
80 bar-facing burpees
Accumulate 1:00 of an L-sit hold
40 deadlifts
Accumulate 1:00 of an L-sit hold
Score: Total time
intermediate
For time:
Accumulate 1:00 of an L-sit hold, one leg bent (or 2:00 plank hold - loaded with a plate or bodyweight)
40 deadlifts (155/225 lb)
Accumulate 1:00 of an L-sit hold, one leg bent (or 2:00 plank hold - loaded with a plate or bodyweight)
80 bar-facing burpees
Accumulate 1:00 of an L-sit hold, one leg bent (or 2:00 plank hold - loaded with a plate or bodyweight)
40 deadlifts
Accumulate 1:00 of an L-sit hold, one leg bent (or 2:00 plank hold - loaded with a plate or bodyweight)
Score: Total time
beginner
For time:
Accumulate 2:00 plank hold - loaded with a plate or bodyweight
40 deadlifts (55/75 lb)
Accumulate 2:00 plank hold - loaded with a plate or bodyweight
40 burpees
Accumulate 2:00 plank hold - loaded with a plate or bodyweight
40 deadlifts
Accumulate 2:00 plank hold - loaded with a plate or bodyweight
Score: Total time
Intended Stimulus
22:00-34:00.
Complete each set of L-sit holds in 3 sets or fewer and 2:00 or less.
Moderate-to-heavy deadlifts; 5+ reps at a time.
Maintain a smooth and steady pace on the burpees. 10+ per minute.
Videos
Skill Work
Post-workout skill
3 sets each for distance:
3 broad jumps
Friday, August 21
Community Cup Workout 3
rx
For total reps:
AMRAP 4:
10 shuttle runs
21 toes-to-bars
Max power snatches (95/135 lb)
2:00 rest
AMRAP 4:
10 shuttle runs
21 toes-to-bars
Max overhead squats (95/135 lb)
2:00 rest
AMRAP 4:
10 shuttle runs
21 toes-to-bars
Max squat snatches (95/135 lb)
– Tiebreak is total power snatch reps.
– 1 shuttle is 25 ft down and back.
intermediate
For total reps:
AMRAP 4:
10 shuttle runs
15 toes-to-bars
Max power snatches (65/95 lb)
2:00 rest
AMRAP 4:
10 shuttle runs
15 toes-to-bars
Max overhead squats (65/95 lb)
2:00 rest
AMRAP 4:
10 shuttle runs
15 toes-to-bars
Max squat snatches (65/95 lb)
– Tiebreak is total power snatch reps.
– 1 shuttle is 25 ft down and back.
beginner
For total reps:
AMRAP 4:
7 shuttle runs
9 sit-ups
Max PVC power snatches
2:00 rest
AMRAP 4:
7 shuttle runs
9 sit-ups
Max PVC overhead squats
2:00 rest
AMRAP 4:
7 shuttle runs
9 sit-ups
Max PVC squat snatches
– Tiebreak is total power snatch reps.
– 1 shuttle is 25 ft down and back.
Intended Stimulus
Community Cup, Event 3.
Created by Austin Begiebing and Justin Cho of CrossFit Milpitas.
1:00+ to perform max reps; advanced athletes may have a bit more.
Shuttle runs and toes-to-bars each in 1:30.
Moderate barbell loading for quick singles; touch-and-go reps for advanced athletes.
Videos
Skill Work
Rest, stretch, recover.
Thursday, August 20
Heavy Day!
rx
For load:
Split jerk
1-1-1-1-1-1-1
Score: Load
intermediate
Same as Rx’d
Score: Load
beginner
For load:
Split jerk
3-3-3-3-3-3-3
Score: Load
Intended Stimulus
Heavy day going from shoulder to overhead.
All sets 80%+ of 1-rep-max shoulder-to-overhead.
Build to a heavy single across the 7 sets.
Lift once every 3:00.
Barbell from a rack.
Compare to 260207.
Videos
Skill Work
Post-workout accessory
3 sets:
10 Bulgarian split squats/leg
– Add load as desired.
Wednesday, August 19
rx
3 rounds for time:
30 GHD sit-ups
30 med-ball box step-ups (20/24 in) (14/20 lb)
400-m med-ball run
Score: Total time
intermediate
3 rounds for time:
20 GHD sit-ups to parallel
30 med-ball box step-ups (20/24 in) (10/14 lb)
400-m med-ball run
Score: Total time
beginner
3 rounds for time:
20 sit-ups
20 med-ball box step-ups (12 in) (6/10 lb)
200-m run
Score: Total time
Intended Stimulus
18:00-24:00; advanced athletes closer to 16:00.
Longer grunt-style effort.
Each round in 8:00 or faster.
Light med ball; unbroken reps.
Hold the ball any way for the step-ups and run.
Videos
Skill Work
Rest, stretch, recover.