Tuesday, July 29, 2014

Wednesday July 30th, 2014

*Separate groups today, but similar conditioning pieces.


3 sets of:
A1. Russian Step-ups 6-8 reps per leg
Rest 60 seconds
A2. DB Row x 6-8 reps each arm @ 2020
Rest 60 seconds

5 rounds for time
Run 400m
8 strict pull-ups.   Use ring rows if you do not have strict pull-ups.


A. Deep practice skill work of choice.  Muscle-up practice, double under, toes to bar, stringing quality wall balls, light CJ tech work.  The goal here is to practice a movement while 

B. CrossFit Masters workout "Run/Rope"
5 rounds for time
Run 400m
2 legless rope climbs

16 minute time cap.

C. Arms.  Do any arm exercises you would like. Get your pump on.  hammer curls super set with band press downs is a favorite.

- use legs on way down if needed
- if you struggle with legless do regular rope climbs
-stagger start.
- go to http://games.crossfit.com/leaderboard and masters 40-44 to see the results. 

Monday, July 28, 2014

Tuesday July 29th, 2014


Performance and Fitness will be doing similar workouts for the next chunk of time. The version here will be the most difficult version. The coach for the class will properly scale the movements, rep range and loads for athletes to get the right response.  

Spend some time in your warm-up working on things you wish to improve. 

10mins 85% effort
Row 200m or 15 cals on AD
8 box jump- step down  24″/18"
5 Power Snatch 115/75#

rest 5mins

10mins 85% effort
5 clean and jerks 115/75#
8 DL 115/75#
10 step up 24/18"
25 unbroken DU --if you break, start over at 0.

rest 5mins

10mins 85% effort
Run 200m
4 TGU alt hands per rep--- tough weight you pick

Everything should be sustainable, even splits.

Fitness group scaling:
10 mins @ 85%
Row 150m or 10 cals on AD
6 box jump- step down
8 DB snatch.  4/arm.

rest 5 mins

10 mins @85%
6 russian KB swings - moderate
8 KB deadlifts - same weight
8 step-ups
20 single unders

10mins 85% effort
Run 200m
4 TGU alt hands per rep--- tough weight you pick

Everything should be sustainable, even splits. 

Sunday, July 27, 2014

Monday July 28th, 2014

Performance and Fitness :
Performance and fitness will be doing similar workouts for the next chunk of time. The version here will be the most difficult version. The coach for the class will properly scale the movements, rep range and loads for athletes to get the right response.  

*if choosing to lower volume, skip A.

A. Quickly build to 70-80% of snatch. May sub in any snatch work you feel you need. Just a quick CNs primer to prepare fro B.

B. Back squat 3, 2, 1. Doesn't have to be a 1RM. We will test 1RM next Monday. So hit some strong reps here.
 rest 3mins between

C.  50 HSPU for time.    10 minute time cap. If you don't have HSPU or MU, utilize this time for MU practice.

For time:
"The Dewey Dancer " 
20 back squat 225/155#.    Only scale if 1RM BS is under 275 or 185. Use 80%- 85% of 1RM
40 T2B
60 KBS 2/1.5pd

15 minute time cap. 

****Coaches will scale for every athlete based on current ability.****

Friday, July 25, 2014

Saturday July 26th, 2014


In teams of two, with only one partner working at a time, complete:

100 Burpees
100 Dumbbell Ground to Overhead.  Snatch or Clean and Jerk.
100 Box Jump- step down

Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count torwards their total. Designated resting positions:

Burpees – Dumbbells extended overhead
Dumbbell Ground to Overhead – Hanging from a Pull-Up Bar
Box Jumps – Plank from Elbows


A. clean and jerk-- build to a max in 10mins.  Start timer when you get to 75-80% of 1RM.

rest as needed

B. Row 500m
rest 90sec remaining in the rower 
Row 500m

*score is first 500m row, plus second 500m row. set rower to have the rest so it is exact.

rest 15-20 mins. Yes that long. If you don't need the rest you didn't go hard enough on the row repeats.

3 rounds at 90%
Row 500
50 DU's
Run 400m
time cap is 20 minutes. 

Thursday, July 24, 2014

Friday July 25th, 2014


3 sets of:
A1. Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
A2. Unbroken Kettlebell Swings x 20 reps
Rest 3 minutes

For time:
Row 1000 Meters

Immediately followed by . . .

3 rounds of:
Thrusters x 10 reps
Ring Rows x 15 reps

Immediately followed by . . .
Run 400 Meters


A. back squat @20X1  50-60% of 1rm; 2-3 reps ×8; rest 45sec.  Focus is on speed on way up.

*may add chains to the load for those with over 315# squat. So it will be 50-60% plus 80# of chains.
* Speed on way up! Share a barbell with a similar squatter to you, then add or remove plates outside the chains. Bar should be loaded to 50%-60% then add both sets of chains. *

B. 30, 20, 10 for time
KBS 70/45
wall ball

*7 minute time cap*

rest 7-10 mins.  Should feel fully recovered before starting.

C. 3 mins max burpees

rest 7-10mins and if time permits complete part D.  If you do not have muscle-ups, spend the time practicing them and working on gymnastics.

We will be testing an oly lift tomorrow and a conditioning piece, so if you wish skip D. 

D. For time @ 90%:
10 burpee Muscle Ups
10 wall walks
5 rope climbs
100m Farmer’s Walk ---HEAVY!

Outlaw Way Muscle-Up Progression from The Outlaw Way on Vimeo.

Wednesday, July 23, 2014

Thursday July 24th, 2014


3 sets of:
A1. Dumbbell or Barbell Shoulder Press x 8-10 reps @ 2011
Rest 60 seconds
A2. Side Planks x 30 seconds each side
Rest 60 seconds

3 sets
B. Double-Under Practice x 60 seconds
Rest 60 seconds

Complete as many rounds and reps as possible in 7 minutes of:
Push-Ups x 15 reps
Box Jumps x 20 reps ---must step down. 


*You can make up yesterday's workout. It won't interfere greatly with Friday's workout. *

Mobility, foam roll, stretch.  Crossover Symmetry work. 

20-30 minutes on Airdyne or rower @ 70% effort. 

Tuesday, July 22, 2014

Wednesday July 23rd, 2014


Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples …pull-ups, toes to bar, GHD sit-ups, double unders.  Don't do any failure, just 15-20 minutes to warm-up and practice some things.

Against a 3 minute running clock, complete:
400 Meter Run or Row
Wall Ball Shots x Max reps
Rest 3 minutes
Repeat for a total of three sets.

score is total wall balls after 3 sets. 


4 sets:
A. Power clean cluster TnG; 3. 3. 3;
rest 10sec/3mins -- build per set.

B. Split jerk-  build to a max quickly.

C. emom – 5 push jerks tough TnG stay same weight – 5mins
quickly build to a 1RM press. 

D. emom –8mins
odd – 5-6 CTB chin ups increase by 1 rep every odd min
even – HSPU 3-4 increase by 1 rep every even min

For time:
Run 800m
30 GHD situps.
10 wall walks
30 Russian KBS 70/45
Run 800m

stagger start and alternate in big sets on GHD for those that start at same time. Must get out of GHD if you pause and allow next man to use. 

16 minute time cap. 

Monday, July 21, 2014

Tuesday July 22nd, 2014


3 sets of:
A1. Bench Press x 4-6 reps @ 20X1
Rest 60-90 seconds
A2. Single Arm Dumbbell or Kettlebell Row x 15-20 reps @ 10X0
Rest 60-90 seconds

3 rounds for time of:
20 Kettlebell Swings 55/35  or moderate
10 Single Arm Kettlebell Press 55/35 or moderate
400 Meter Run


10 rounds for time :
Row 500m/ row 400m
15 burpees/ 12 burpees

* Record time after 5 rounds and final time.  It's a long one, prepare for a grind and do your best not to be a wuss.

* run heats and if necessary sub 400m run for rounds when rower is not available.
*this workout does not require a huge warm-up, so if there is a rower available when you get to class at 5p or 6p, quick warm-up and get to it. 

*35 minute time cap.  

Sunday, July 20, 2014

Monday July 21st, 2014


*may do A and B in either order. *

4 sets of:
A1. Kettlebell Swings x 20 reps
Rest 60 seconds
A2. burpees x 6-8 reps AFAP
Rest 60 seconds

4 sets:
B1.Russian Step-Ups x 10 reps each leg
Rest 45 seconds
B2. Plank from Elbows x 45 seconds

Complete as many rounds and reps as possible in 5 minutes of:
Man-Makers x 5 reps
Burpees x 10 reps


A. Back Squat @30X1; 3, 2, 1,   3, 2, 1; rest 3-4 mins.  Second wave higher than first. Not a 1RM build, but if the pot is hot…  Next Monday the rep scheme will be more conducive to 1RM attempt.

B. BB reverse lunge 4-5/leg; rest 2-3mins x 3

5, 4, 3, 2, 1 for time 90% effort
wall walk
Squat Clean 225/135#  ----use 80-85% of your 1RM clean.  This should be heavy!
rope climb

*for class you can stagger start or alternate trips up the rope. 20 minute time cap. If you are not yet proficient at rope climbs, use 2 RC per round.

Friday, July 18, 2014

Saturday July 19th, 2014

With a continuous running clock, perform the following:

*do your best to complete this in the time frames*

0:00 – 1000 Meter Row
5:00 – 50 Burpees
10:00 – 30 Strict Pull-Ups or Ring rows
15:00 – 50 Wall Ball Shots
20:00 – 30 Box Jump --step down
25:00 – 800 Meter Run


For time
Row 1k 80% effort

rest 1min

90% effort

Run 400m
30 wall balls to 11 ft/ 10 ft.  --- Eyeball the 11ft.
30 DB walk lunges 55/30#/hand
30 box jumps step down 24/18″
30 T2B
60 DU

rest 3mins

Row 1k same time as above

Score is total time to complete entire piece, with penalty for different row times. Penalty for row times is difference in rows gets added to your total time.