New Year, Same You

The Teen Titans with their game faces on!

Happy New Year!

Your workouts for the week are below. As you get back from your vacations, take this week to ease your way back into the program.

Note that for Monday the 31st, our last class starts at 5:30. There will be no 6pm or 6:30. For new year’s day, we have 8 and 9am class only, then we’re back to normal schedule!

Overview for the week:

Let’s get back to it! If you’ve been off for a while, keep the weights moderate and move yourself back to fitness gradually. If you’ve been consistent, use this week as a chance to push the pace on the benchmarks.

We’re doing a Fran variation (don’t worry, it’s not as bad as the original), and a “Chief” variation this week.

Our first workout of the year is a partner one with some strongman work. Since we only have 8 an 9 am classes, we’ve also given you a workout you can do at home if you can’t make it.

Email me if you have questions at info@crossfitthale.com.


Monday

For Time:
800m run
21 thrusters (95/65)
21 pull ups

2:00 rest

400m run
15 thrusters
15 pull ups

2:00 rest

200m run
9 thrusters
9 pull ups

*If you put the barbell down, 5 burpees over the barbell on the spot.

Today is a learnin’ day. Go unbroken on the thrusters. Just do it. If you put the barbell down, 5 burpees over the barbell before continuing. Expect the 15s to hurt.

Including rest, this is definitely doable in less than 20 mins.

Keep the pull ups together as much as possible (unbroken too, if that’s even a stretch goal for you). With the rest after each round AND the run, your grip will recover enough to hit smaller sets as the workout goes ahead. Aside from tearing, it’s ok to push your limits and go to failure today. 

Rowing would not be a great idea today. Bike or scale back runs to something you can do unbroken if needed. 

 

Tuesday

We’re open for 8am and 9am! Come in!

In teams of 2:
3 Rounds: 1 min per station
Sandbag Walking Lunges
Strict Pull Ups/Ring Rows
Tire Jump In + Over
Heavy Ball Toss
Sled push
Rest

Score is total reps

Not a lot of time at each station, and sharing the work should help. Communicate with your buddy–for some stations, 30s/each makes sense to minimize transitions. For others, you’ll want to switch often to manage fatigue. Happy 2019!

If you can’t make it, try this little burner…

For Time:
50-40-30-20-10
Jumping Lunges
Sit-ups

 

Wednesday

20 min AMRAP:
25/18 Calorie Row
50 Double Unders
3 Rounds of “The Chief”

1 Round of “The Chief”:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats

The cardio portion should feel pretty consistent on this one. Aim for composure (keep the dubs together and strategically break them up to keep moving, if needed) and short transition times. Hit the power cleans straight away, and have a strategy to keep moving on the push ups (shoulders will likely hit fatigue first between the row, dubs, and push ups). Hand release and different hand angles and positions can help here. I’d expect scores ranging from 3-5 rounds today, but you’ve gotta keep pace to hit it!

 

Thursday

A. Work up to heavy set of 10 push press!
400/350 Meter Row
20 Kettlebell Swings (53/35)
100′ Bear Crawl

Compose yourself at the top and prepare to receive the bar in the dip. The more you hesitate, the harder it’ll be to hit all 10. You should feel solid and confident for the first 5, but footwork and consistency will make or break your effort as weight gets heavier. 

B. 12 min AMRAP:
2 Push Presses (115/75)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (115/75)
4 Toes to Bar
4 Box Jump Overs (24/20)
6 Push Presses (115/75)
6 Toes to Bar
6 Box Jump Overs (24/20)

Up by 2’s until time is up.

Ascending reps mean the first few rounds will go FAST! Breathe through your box overs enough to hit each round unbroken, but try to get yourself EARLY. You’ll ultimately fatigue and may end up breaking the toes to bar (do NOT go to total failure! quick 4-4 is better than staring at the bar) or push press as the reps increase. Use part A to grease the groove–push press should feel nimble (down and UP!) for as long as possible so that you don’t suffer by holding on to the bar for too long.

 

Friday

A. 5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Kettlebell Swings (53/35)
1 Minute Calorie Bike
1 Minute Rest

Oh boy. Which of these movements will be the most tempting?!!! KB swings will be easiest to go unbroken for the entire minute, and you’ll obviously rack up the most reps, but you’ll be freshest for the wall balls. Hit wall balls unbroken for at least the first round or two, then perhaps one big set (:40) a breath, and a few more reps as the rounds go.

I know how much you love the bike…. here’s a hack. Get the RPMs up as HIGH as possible in the first 10-15s and then back off… that residual momentum will get you more cals, even if you dog the next 20s. Literally, as HIGH AS YOU CAN. At the 40s mark, give it one more burst for as long as you can maintain. If you’re really pushing, you can easily get 10-20 cals in the first 20-30s, and then just scrap together whatever possible in remaining time.

PS. Legs and lungs all day.

Saturday

In pairs:
19 min AMRAP:
30 DB walking lunges (45/35–just one!)
10 burpees over DB
30 DB power snatch
10 burpees over DB
30 DB sit ups
10 burpees over DB

Guest day today! Goal is to communicate and alternate as much as needed to maintain speed. Split everything up as needed–does not have to be equal. Burpees should be steady every round–with a longer workout, you won’t need to push to red line, so aim for efficiency. Choose a weight you could use for 10 unbroken reps of each movement. 

Bring your favorite swolemate and have a fun team name ready!

Sunday

On the 3:00 x 6 Rounds:
12/9 Calorie Assault Bike
25 Double Unders
5 Front Squats

This is a strength day disguised as a date with the Assault Bike. It’s so important (and useful) to test your composure under cardio fatigue–your front squat load will take on a different stimulus when: 1. you’re forced to take the reps from the ground (and do all 5 unbroken) and 2. you’re breathing really hard!!

The bike and dubs should only take a minute total. Goal is to get you breathing hard enough to challenge your strength and positions. Pick a weight you’re confident with cleaning from the ground, and hit your first with a squat clean if at all possible!

 

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