For today’s AMRAP, you will repeat it 3 times. Each 8:00 AMRAP will begin with an 800m Run, and in the remaining time, you will perform the AMRAP down below. After 8:00 is complete, you will have 1:00 to rest and then you will begin another 8:00 AMRAP. Your score will be the total number of rounds completed over the entire workout, be sure to keep track if you are able to! You can expect to complete about 2-4 rounds per AMRAP.
3 x 8:00 AMRAP
Buy In: 800m Run
in remaining time AMRAP…
7 Hanging Knee Raises -or- Toes to Bar
9 Russian KB Swings 53/35 (70/44) (American 53/35) (American 70/53)
– 1:00 rest in between sets –
*Score = Total Rounds
Take a few minutes before the EMOM to warm up to a good starting weight for the workout. If you have an established 1RM you’d like to work with, go ahead and use ~70% – 80% as a good starting place. From there, feel free to increase load or repeat the weight for the next sets. Additionally, it’s not uncommon for people to be unsure of their starting weight as well. If this is the case, I encourage you to start with a weight (even if it’s just the barbell itself) that you can comfortably squat for 5 consecutive repetitions. As the workout goes along, feel free to make increases to the weight when you’re comfortable. This would be an ideal time to work with your coach and begin tracking your weights for future use.
For Part B, you’re going to work with a partner to accumulate as many Calories on a machine as possible. 1 partner will start on the machine, and the other will be waiting to switch at the 1:00 mark. From there, every 1:00 you’ll switch roles until 10:00 is complete.
Every 3:00 for 15:00
5 Back Squats ~70% – 80%
10:00 Max Cals
*Alt every 1:00 with a Partner
Today you will have the opportunity to break down the Clean into different segments. Often times it’s ideal to perform weightlifting complexes, as shown down below, to remain proficient at each phase of the lift. In turn, allowing you to stay safe and strong. Feel free to build over the course of 15:00 or even continue to work with just the barbell.
Every 1:30 for 15:00
1 Hang Squat Clean (above knee) + 2 Front Squats + 1 Squat Clean
Time Trial (Pick 1):
800m Run (1 Mile Run) (1.5 Mile Run)
Today’s 24:00 workout is essentially split into 2 different categories. Becoming proficient at both is important in becoming a well-rounded fitness enthusiast. The first category is a steady-state stimulus, which is your ability to maintain a consistent effort over a certain time. The second category is your typical CrossFit workout that consists of weightlifting and bodyweight gymnastics. At this point in the workout, your heart rate will normally increase and decrease depending on your proficiency with each movement. It’s important to learn how to pace and manage the fatigue during this part of the workout. Continually working to improve in both categories is a good way to increase your overall fitness over time. You expect to complete about 2-4 rounds per AMRAP.
Alt Every 3:00 for 24:00
1) 3:00 Max Cals
2) 3:00 AMRAP
3 Power Cleans 95/65 115/75 135/95
6 Push Ups
9 Air Squats
*Score 1 = Total Cals
*Score 2 = Total Rounds
You’ll have the opportunity to practice/learn the Push Jerk. If you’re one that is familiar and comfortable with the movement, today would be a good day to build to a challenging weight that you can complete for 3 consecutive repetitions. Often times, individuals are unfamiliar with how much to increase the load of the barbell by. This is a great opportunity to work with your coach and learn how to safely increase the load on your barbell or if you may benefit more by practicing the same weight for a few sets in order to build more confidence. If needed, your coach will be able to help you determine which is best.
For Part B, select a Strict Pull Up version that you are able to complete in about 1:00 or less. You can expect to complete about 3-5 rounds.
8 Burpee Box Jumps
5 Strict Pull Ups (10) (15)
It’s important to select the appropriate weight in order to get the intended effect in today’s workout. You’ll want to select a weight that will allow you to complete a minimum of 5 consecutive repetitions. As the case with interval workouts, becoming proficient at repeating bouts of effort with limited rest is an ideal way to improve your overall fitness. You can expect to complete each round in about 4-5 minutes.
8 Thrusters 45/35 75/55 95/65 115/75 135/95
– 1:00 rest –
Spend a few minutes before the workout warming up to an idea starting weight. If you have an established 1RM and have consistently been Deadlifting over the past few weeks, go ahead and use ~50% – 60% as a starting point. Keep in mind, you’ll be performing 1:30 of Max Calories in addition. From there, feel free to increase the weight of your barbell based on your level of comfort. If you need to stay at the same weight for a few sets, that’s totally acceptable as well. As the case for many, not knowing where to start the workout is common. This is a great opportunity to work with your coach and learn the importance of becoming familiar with Deadlifting under a bit of fatigue. You and your coach will be able to determine a safe and comfortable starting weight for the workout and will assist you as the workout progresses.
For Part B, select a Wall Ball version that you feel comfortable completing in 3 sets or less. Go ahead and give this workout some gas. You can expect to finish in about 3-5 minutes. Enjoy!
Alt Every 2:00 for 20:00
1) 5 Deadlifts ~50% – 60%
2) 1:30 Max Cals
200m MB Carry
20 Wall Balls (35) (50)
*6:00 Time Cap