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WOD

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🏋️CrossFit 🏋️

Sat, 4/20/2019 CrossFit
"Tip Toe"
Teams Of 2
20-18-16-14-12-10-8
Toes to Bar
Burpees
(400 Meter Run After Every Round)

Teammates split the bodyweight movements and the runs evenly with only one working at a time.
GENERAL
Front heavy bodyweight triplet workout today. 20 down to 8 reps on the toes to bar and burpees with one 400 meter run after every round (teammates will split this into 200 meters each). Looking to complete this in less than 30 minutes. Runs not as important at the beginning, more important at the end. Speed on toes to bar and burpees can increase as reps decrease.
TOES TO BAR
Should be able to complete the first set of toes to bar in 1-2 sets when fresh. Make adjustments to number or variation as necessary. Start conservative and get more aggressive as the workout is closer to completion.

💪Fit30 💪

Sat, 4/20/2019 FIT30
"Tip Toe"
Teams Of 2
20-18-16-14
Knees To Elbows
Burpees
(400 Meter Run After Every Round)

Teammates split the bodyweight movements and the runs evenly with only one working at a time.

💪FitX45 🏋️

Sat, 4/20/2019 FITX45
"Tip Toe"
Teams Of 2
20-18-16-14-12-10
Knees To Elbows
Burpees
(400 Meter Run After Every Round)

Teammates split the bodyweight movements and the runs evenly with only one working at a time.

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🏋️CrossFit 🏋️

Fri, 4/19/2019 CrossFit
"TNT"
For Time
30 Power Snatches
30 Power Clean and Jerks
30 Thrusters
RX 95/65
FB 115/80

GENERAL
Barbell only workout. Choose the weight based off your limiting factor, which will likely be the power snatches or the thrusters. Should be something you can complete in 2 sets when fresh on each movement. Conditioning should be the challenge, not the weight.
Use the same weight for all three movements unless one is exponentially more difficult due to mobility restrictions. Shouldn't take more than 12 minutes.
SNATCHES
Being the first movement of the workout, this is our first gear. This allows you to settle in and get a feel for the workout. Smooth is fast here.
CLEAN AND JERKS
This is our second gear. Look to move a little faster here, but all while staying in control.
THRUSTERS
Finish strong on the thruster. This is our third year. Last movement of the workout, so empty the tank.
Here are some thoughts on how to break up the 30 reps...
3 Sets: 10-10-10 or 12-10-8
4 Sets: 8-8-7-7
5 Sets: 6-6-6-6-6

Finisher
3 Rounds
100' Single DB OH Walking Lunges
25 Weighted AbMat Sit-Ups
1 Minute Plank Hold

💪Fit30 💪

Fri, 4/19/2019 FIT30
"TNT"
AMRAP 14
20 Alternating Dumbbell Snatches
20 Dumbbell Sit-Ups
20 Single Arm Dumbbell Thrusters

💪FitX45 🏋️

Fri, 4/19/2019 FITX45
"TNT"
AMRAP 18
20 Alternating Dumbbell Snatches
20 Dumbbell Sit-Ups
20 Single Arm Dumbbell Thrusters

Finisher
3 Rounds
20 Banded Face Pulls
20 Banded Push Downs
20 Banded Pallof Press

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🏋️CrossFit 🏋️

Thu, 4/18/2019 CrossFit
Deadlift x 3
Deadlift
7 x 3
Build Up To A Heavy Unbroken Set Of 3

Christine
Benchmark
"Christine"
3 Rounds
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24/20)

GENERAL
CrossFit benchmark workout with your bodyweight on the deadlift.
Looking for about a 12-14 minute workout. Roughy 2 minutes on the rower and 2 minutes on the other two movements.
ROW
It is better to row a little slower and be able to do unbroken deadlifts.
If we have to break the deadlifts into two sets, we are likely resting between 10-20 seconds. Going just a little slower on the rower gets us to the barbell with more energy.
DEADLIFTS
Bodyweight is prescribed, but it should be a load you can complete unbroken every round. If you’re on the fence, go lighter and move quickly.
BOX JUMPS
Standing to full extension on each rep. Find a good rhythm. Prioritize a fast transition back to the rower following the last rep.

💪Fit30 💪

Thu, 4/18/2019 FIT30
"Christine"
3 Rounds
500 Meter Row
15 Kettlebell Deadlifts
21 Box Jumps

💪FitX45 🏋️

Thu, 4/18/2019 FITX45
"Christine"
5 Rounds
400 Meter Row
15 Kettlebell Deadlifts
21 Box Jumps

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