Thursday-Saturday 170831-0902 – Experienced

Thursday 8/31
Strength
Deadlift 5×2, across (80-85% of 1RM)

Compare to 8/22/17 – build weight from last week.

Conditioning
3 minutes at each station for max reps:
Station 1: Strict Box Step ups with step down(24/20)
Station 2: No Push up Burpees (jump to plate)
Station 3: Turkish Get Ups (heavy)
Station 4: Farmer’s Carry (heavy)

Note: Strict Box Step ups help reinforce an upright torso, so keep the hands interlaced behind your head and elbows back while stepping up. For No Push up Burpees, watch that you don’t let your hips sag in the bottom when passing through your plank position. Turkish Get ups should be heavy, but you should have complete control of the rep and be able to move continuously for the entire 3 minutes.

Accessory
Accumulate up to 2 minutes of L-hang and 10-15 number of Garza Get ups or TGU sit ups

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-con
“Incredible Hulk”
20 minute AMRAP:
5 Deadlifts (115/75)
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squats

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

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

10 minute EMOM:
1 Power Snatch, increasing

16 minute EMOM:
1 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