AJ

29 AUGUST 2017 AJ

Today’s workout is in loving memory of Tamika’s son, Antonio “AJ” Kohl Alexander.

We dedicate this workout to that sweet little boy.

3 Rounds, because he was 3 years old.
Born on 8/22/13.
Died on 8/29/16.

Rest in Peace, AJ.

Metcon
AJ (Time)
3 Rounds for time

-8 Burpee Pullups
-22 Wall Balls 20/14
-13 Box Jump Overs with the Ball 24/20
-8 Wall Walks
-29 Double Unders
-16 KB Swings 53/35

 

PATTYCAKE

CFBB 0823

23 AUGUST 2017 PATTYCAKE

Training Intent

– Strength: Hang Power Snatches should be a moderate load for those comfortable with the movement. For those that are not, make sure you work technique with light loads.

– Metcon: Try to complete KB swings and Push Presses in as few sets as possible. Advanced athletes should shoot for unbroken sets, and intermediate athletes should shoot for unbroken on KB swings but 2 sets for push press. Recover on your burpees by getting a full-exhale on the floor.

.
.
.
Weightlifting
Hang Power Snatch (from below the knee) (5×3)
This movements starts by deadlifting weight off the floor to standing, then lowering the weight below knee and setting up there for a 1 count

Hang Power Snatch below Knee: 5 x 3 @70%. Rest 90s.
Metcon
Pattycake
For Time

21-15-9
KB Swings (53, 35)
Burpees
Push Press (135, 95)

Masters & Teens: 115/75
10 minute time cap
Goal’s Gym
Metcon (No Measure)
Accumulate:
50 Banded Pull-aparts behind the neck
50 Bent-over rear lateral raises (light)

 

HONEY BADGER

CFBB 0822

22 AUGUST 2017 HONEY BADGER

Training Intent

– Metcon: Each set should get slightly faster and this will come from starting slow on the rower and pushing slightly harder each round. You should only spend 60-90s on Double Unders otherwise you’ll need to scale volume.

– Finisher: Complete exercises post-metcon. This should not take longer than 10:00

.
.
.
Metcon
Every 7:00 x 3 Sets:

Row 750 Meters
75 Double Unders
50 Abmat Sit-ups

– Record reps per set
– Every 50m = 1 rep so 750m is worth 15 reps
Finisher
Metcon (No Measure)
3 Sets of:
20 DB Walking Lunges
20 Russian Twists w. a plate
10 each arm Arm Single Arm DB Push Press

*Rest 60s between movements

 

NARF

cfbb 0818

18 AUGUST 2017 NARF

Training Intent

– Strength: We are performing 2 weeks of Box Squats this cycle in addition to submaximal work. All sets need to be explosive and should be same set-up as last month. You should be able to go 5-10# heavier than last month, but this should not sacrifice bar speed.

– Metcon: This workout should be an all-out sprint. Thrusters need to be light and able to be done in big sets.

.
.
.
Strength
Wide Stance Box Squat (8×3)
– Use 13-15″ Box.
– Ensure each set is done explosively +  sit back on the box.

8 x 3 @60%, every 60s.
*We will performing this again on Week 4.
Metcon
narF
For Time:

9-15-21
Thrusters 95/65
Pull-ups

10min time cap
Goal’s Gym
Metcon (No Measure)
Accumulate 100 Banded Pull-throughs + 50 KB Side Bends each side

JURY DUTY

CFBB 0816

16 AUGUST 2017 JURY DUTY

Training Intent

– Strength: Take 8-10 sets and work up to a max in Push Press. We will retest this in 16 weeks.

– Metcon: Rx+ has the option of adding 2 ring muscle-ups in addition to the listed work. Each round should be completed in 2 sets. Snatches need to touch floor on each rep (same as open WOD 17.1).

.
.
.
Strength
Push Press (1 RM)
Push Press: Take 8-10 Sets and work up to a 1RM. Rest 2:00
– Beginner: Work 7 sets of 4 adding weight if form permits.
Metcon
AMRAP 10

20 Alt. DB Snatches (45, 35)
20 Wallballs (20, 14)

Rx+: Complete 2 Ring Muscle-ups each round in addition to the work above
Masters & Teens: 35/25, 14/10
Goal’s Gym
Metcon (No Measure)
1a) KB Hammer Curls: 3 x 10. Rest 60s.
1b) 1 1/4 KB Tricep Extensions: 3 x 10. Rest 60s.

RUN FORREST

cfbb 0815

15 AUGUST 2017 RUN FORREST

Training Intent

– Metcon: Do not try to set a PR on your first mile run. Use a pace that will allow you to go right into your burpees without excessive resting. Your second mile interval will be slower than your first but try to stay within 90s of your first split. Some of you will not make the time-cap. That is okay! This workout is about pacing and is a great workout to retest in 4 months.

.
.
.
Metcon
Run Forrest
For Time

Run 1 Mile
100 Burpees
Run 1 Mile

30 minute time cap
Goal’s Gym
Metcon (No Measure)
1) Back Rack Reverse Lunges: 3 x 10 ea. leg. Rest 90s.
2) Banded Alphabet: 2 sets each side. Rest 60s.