Thursday-Saturday 170831-0902 – Beginner

Thursday 8/31
Warm up/Technique
3-5 rounds with empty bar of:
Muscle Clean + Strict Press + Push Jerk + Clean Grip Overhead Squat (5+5+5+5)

Strength
Push Jerk 5×5, increasing

Conditioning
“Grimlock”
For time:
30 Shoulder to Overhead (115/73)
20/leg Front Rack Reverse Lunges (115/73)
30 Front Squats (115/73)
20/leg Front Rack Reverse Lunges (115/73)
30 Thrusters (115/73)

Note: Every minute on the minute, perform 3 lateral burpees over the bar. The workout starts with 3 burpees.

All Levels Friday 9/1
CrossFit Benchmark
“Barbara”
5 rounds for time of:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats

Rest 3 minutes between rounds.

Note: If you’ve never done the workout “Barbara”, have never done 80-100 pull ups and a 130-150 push ups in a single workout, or need to scale your pull ups and push ups we recommend starting with:

“Barbie”
5 rounds for time of:
10 Pull ups
20 Push ups
30 Sit ups
40 Squats

Rest 3 minutes between rounds.

Time Cap: 40 minutes

Saturday 9/2
Strength
Deadlift 5×5, increasing

Compare to 8/26/17.

Team Conditioning
18 minute AMRAP:
Station 1 – Row 20/15 Calories (timekeeper)
Station 2 – 200 ft Farmers carry (AHAP)
Station 3 – Max Effort Double Unders

Here’s what’s on tap for Sunday and Monday’s Beginner classes:

Sunday 9/3
Olympic Lifting
6 minute EMOM:
1 Hang Muscle Snatch, increasing

10 minute EMOM:
1 Hang Power Snatch, increasing

16 minute EMOM:
1 Hang Snatch, increasing

Monday 9/4
All Levels
“Bull”
2 rounds for time of:
200 Double Unders
50 Overhead Squats (135/95)
50 Pull ups
1 Mile Run

Note: Think about how much pull up and push up volume you have performed in the past week and adjust as needed. If you’ve never performed “Bull” or any Hero workouts or brand new to CrossFit definitely consider scaling to…

“Mini Bull”
2 rounds for time of:
100 Double Unders
30 Overhead Squats (95/65)
30 Pull ups
1 Mile Run