Jan 7 – 13, 2019

Front Squat

2-2-2-2-2

then,

“Cindy”

20min AMRAP

5 Pull ups

10 Push ups

15 Air squats

Today’s lift, the front squat, is one of the 9 foundational movements of Crossfit, and can found many other movements such as Wall Balls and Thrusters. “Cindy” is a benchmark Crossfit workout. Fitter athletes are able to perform one round every 45 seconds to 1 minute.

Bench Press

7-7-7-7-7

then,

12min EMOM (every minute on the minute)

Min 1: Russian KBS (kettlebell swing)

Min 2: Jumping Lunges

Min 3: Calories on the rower

*Minimum 10 cals on the rower to click the Rx button.

The Bench Press is a staple of many weightlifting protocols, and provides SRCF athletes with yet another “push” to compliment all the pulling that we do. Athletes will rotate 4 times between kettlebell swings, jumping lunges, and rowing as this is a classic circuit training workout. The pace should be such that you can continue to move for the entire 12 minutes.

Partner “Annie”

For time:

50-40-30-20-10-20-30-40-50

Double Unders

Med ball partner sit ups

then,

1 min Max Calories on Echo Bike

*Partners will perform med ball sit ups together, but only one person may perform double unders at a time.

“Annie” is also a benchmark Crossfit workout, but we’ve added a twist to it by partnering athletes up today. Two athletes that are proficient with Double Unders will finish this around 10 – 12 minutes. The 1 minute test on the Echo Bike is all about power output, and your ability to dig deep. We will be tracking this number from now on!

Build to a 3RM Shoulder Press in 15min

then,

For time:

400m Run

30 Alt Pistols

20 Burpees

400m Run

20 Burpees

30 Alt Pistols

400m Run

The Shoulder Press is also one of the 9 Foundational Crossfit movements, and is has a direct impact other exercises such as handstand push ups. The wod today introduces one of the more difficult movements in crossfit; the pistol. This single leg squat asks athletes to focus on balance and control, and provides them with an alternative to the dreaded lunge as a variation of single leg squatting. The target time for this wod is sub 15 minutes.

5 sets of 100 ft Sled Push for max weight

*You may only load the GHD with people!

then,

21-15-9

Toes to Bar

Goblet Squat 70/53lbs

Today you may only load the GHD with people so make sure you put everyone on the scale to record the right score. We are taking the total weight you moved across all 5 sets so the numbers will be in the thousands of pounds. The rep scheme of “21-15-9” is code for SPRINT! Make sure you choose a modification for the Toes to Bar (and a light enough kettlebell) to allow you to move quickly. Target time is 5 minutes.

4 Person Teams

18min AMRAP

Teammate 1: 7 Ring Muscle Ups

Teammate 2: 20 Box jumps 24/20”

Teammate 3: Cals on the bike

Teammate 4: Rest

-Rest 2min-

18min AMRAP

Teammate 1: 7 Bar Muscle Ups

Teammate 2: 20 Wall Balls 20/14

Teammate 3: Cals on the rower

Teammate 4: Rest

*Teams may only rotate when each person is done at their given station. For example, teammate 1 must complete all 7 muscle ups, and teammate 2 must complete all 20 wall balls (or box jumps) before teammate 3 can get off the bike (or rower.) The score is total calories.

For time:

Single Arm OH Walking lunges – 1 Lap around the rig (Left hand) 35/25lb KB or DB

50 Russian Twists 25/15lb plate

Single Arm OH Walking lunges – 1 Lap around the rig (Right hand)

50 Plate Burpees

Single Arm OH Walking lunges – 1 Lap around the rig (Left hand)

50 Russian Twists 25/15lb plate

Single Arm OH Walking lunges – 1 Lap around the rig (Right hand)

This wod is meant to be a 20 minute grind while still being accessible to first time crossfitters. Lighter  or no plates, and unweighted lunges should be the scales for today while keeping the reps the same.