Five Rounds, Each For Time:
17 calories, assault bike
13 handstand shoulder taps
11 db snatch (50)
*rest 1 minute between rounds

1:56--1:59--2:11--2:26--2:19

Notes: This was tougher than I thought going in. My heart rate never really came down and the minute rest seemed to go by so quickly. I tried to keep the bike sub-1:00 each round, but found myself hanging on for dear life the last two rounds.

Overhead Squat
5-5-5-5-5 reps
Score: Max load for a set of 5 reps

Notes: The sets ascend in weight (i.e. add weight after each set). At 5 reps per set, this workout has a slight bias toward stregth-stamina rather than max power. The goal is to lift the max load possible for 5 reps while maintaining sound technique. Adequate rest (3-5 minutes) must be taken between sets to maximize loading. Bar must be taken from the ground for each set. Used a clean grip for all work sets, snatch grip for both warm-up sets.

135-145-155-165-175lbs.

This was a lesson plan workout on @crossfit training department -- included stimulus, warm-up and advisement on working sets.

Warm-Up:
Row 250m
60-second handstand hold
20 slow air squats
Row 250m
20 handstand shoulder taps

OHS Warm-Up:
10 PVC pass-throughs
10 PVC overhead squats
10 reps empty bar overhead squat
5 reps @ 95lbs (first warm-up weight)
5 reps at 125lbs (second warm-up weight)

***BACK-OFF WEEK***
HIIT Assault Bike 50/50 split
-alternate between arms only/legs only, switching every 5 calories until 50 calorie goal is met
-target watts for men 300w lower and 200w upper

Rest 5 minutes and repeat.

Legs/Arms

Arms/Legs

 

***BACK-OFF WEEK***
3 rounds:
500m row
75m d-ball carry
25 handstand shoulder taps

This was done at very low intensity, although all movements were unbroken. There was time between each round, spent talking.

***BACK-OFF WEEK***

1. Barbell Conditioning
10 Clean and Jerks (105)
change weights
8 Clean and Jerks (135)
change weights
6 Clean and Jerks (145)
change weights
4 Clean and Jerks (155)
change weights
2 Clean and Jerks (175)

2. Gymnastics Conditioning
21 handstand shoulder taps
rest 1 min
18 handstand shoulder taps
rest :45
15 handstand shoulder taps
rest :30
15 handstand shoulder taps
rest :15
12 handstand shoulder taps

Notes: Barbell work was done unbroken, however, not for time since this is a back-off week. Rest as needed between sets -- 1-2 minutes each.

***BACK-OFF WEEK*** 
For time:
8-km assault bike

Time: 14:08
Calories: 145

***BACK OFF WEEK***

50 air squats
50 handstand shoulder taps
50 sit-ups
50 calorie assault bike

Notes: This is a long overdue back-off week. The plan is not to do any doubles and to keep volume and intensity medium to low for the week.

Goal for this workout was unbroken sets for each exercise.
Squats - 50
Handstands - 35/15
Sit-ups - 27/14/9
Bike: 3:52

On the Concept 2:
10 x 1:00 On, :45 Off

Notes: Today’s focus is executing your goal 2k race plan at high intensity.  Set the monitor for intervals distance with 1 minute of Work and 45 seconds of Rest.  Row the first two pieces as if they were the start of the 2k.  Row the next three pieces as if they were part of the second 500m, Row the next three pieces as if they were part of the third 500m, and finish the last two pieces with a sprint like the end of a race.
This should not be an all out Max Effort, but rather a calculated effort at a split close to your goal split.  The goal should be to pull the lowest split possible, consistently through all 10 intervals.  If you have a good start and settle in the first two pieces and a solid sprint for the last two pieces then you’re average split for all 10 pieces should be that goal split you’d like to hit on the 2k.

Best Split: 1:57.1
Worst Split: 2:01.4
 Total Meters: 2499

Fibonacci Final - 2017 Games Final
As Prescribed:
5-8-13 reps of:
Parallette handstand push-ups
203-lb. kettlebell deadlifts
Then, lunge 89 ft. with 2 53-lb. kettlebells overhead

Scaled as Follows:
5-8-13 reps of:
handstand push-ups (2-second pause at the bottom)
dumbbell deadlifts, 85lb. each
Then, lunge 89 ft. (30 steps) with 2 26lb. kettlebells overhead

A: Midline Mayhem
Four rounds of:
25 GHD sit-ups
50 handstand shoulder taps
150m d-ball carry (75)

Notes: Handstands were done in unbroken sections of 25 per round. GHD and d-ball carry were unbroken each round. Only rest was between sets of handstands, otherwise moved quickly between movements.

B: Clean and Jerk 3-3-3-3-3

95-145-155-165-175

Notes: First four sets were touch and go with no failures. 175# set was singles to reset, made 1st and 3rd attempts, failed on clean for 2nd attempt.

10 Deadlifts, 275/185
10 Cal Bike
8 Deadlifts, 315/225
15 Cal Bike
6 Deadlifts, 365/255
20 Cal Bike
4 Deadlifts, 405/285
25 Cal Bike
2 Deadlifts, 425/295

10:37

Notes: Scaled to women's weights. All sets of deadlifts were unbroken.

4 rounds for time of:
25 push presses (75)
40-cal. row
100 singles

32:14

Notes: Choose a load that allows you to complete the push presses in 2 sets or less. Attempt to complete each round of rowing in approximately 3 minutes or less. Scaled push presses to 75lbs. because I wanted to challenge myself to go unbroken on each round. The row became worse and worse with each passing round -- broke on the row last 2 rounds. This was a fight to complete.

3 rounds for time of:
50 v-ups
25 strict handstand push-ups

Notes: Did not keep time for this effort. HSPU were done in three sets or less each round. Without the clock, it seems as if I took more time on the v-ups than I would normally.

For Time:
35 front squats (135)
1000m row (3:59.4)

Notes: Was aggressive on the front squats and completed in 3 sets. Took bar from the ground.

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

Notes: Spend at least 10 minutes practicing the Burgener warm-up shown with PVC pipe before moving to an empty barbell. Athletes with less experience should consider adding reps or simply practicing the movement for a set amount of time to develop technique. Experienced athletes should try to increase load every set. Focus on excellent technique and aim for a PR on the 7th or 8th set, or find a challenging load and maintain it across all sets.

I did not warm-up beyond some basic shoulder mobility. This could be seen in all of the failed lifts. Workout at No Excuses.

Round	Weight	Round	Weight
1	88	6	145
2	118	7	150(f)
3	128	8	150 (press out)
4	135	9	140
5	145(f)	10	150(f)

A: Deadlift
5-5-5-5-5
*May be touch and go.
*Find a new 5 rep max.
*posture and position always govern load.
229-259-274-289-299lbs.

B: For time:
50 Calorie Bike

3:22

Notes: Workout at No Excuses, used 10kg plates (reason for odd numbers on the deadlift). Pushed the last 0:45 seconds or so on the bike. I would love to get this sub-3:00. 

5x25 Calorie Row
1 minute rest between rounds

4 x 150m Bag Walk (75)
rest 1 minute between sets 

Round	Meters	Time
1	365	1:25
2	381	1:31
3	370	1:25
4	364	1:23
5	364	1:25

40-30-20-10 reps for time of:
Box step-ups (24" box)
GHD sit-ups (swiss ball to parallel)

Men use 24-in. box. For the GHD, aim to complete each round within 3 sets. If at any time you are unable to complete a set of 10 unbroken reps, finish the remaining sit-ups using an AbMat.

14:16

Finished with overhead hold (45lb barbell) -- 1 minute on, 1 minute off for 5 rounds.

A: 100 calories, bike (Airdyne)

B: 30-20-10-20-30 calories, bike (Airdyne)
*12 evil wheels between sets

Not For Time:
30 calories, assault bike
30 handstand push-ups
30 calories, assault bike

Note: Workout was done at 80% with focus on consistency and quality of movement. Handstands were done in sets of 10 and bike was 2:15/2:18 for the two rounds. I can push and get the 30 cals in under two minutes.

For Total Time:
30 calories bike/0:30 rest
20 calories bike/0:20 rest
10 calories bike/0:10 rest
20 calories bike/0:20 rest
30 calories bike/DONE

9:01

A: Bench Press 5-5-5

185-195-205lbs.

B: 4 RFT:
5 strict press
15 push press
25 v-ups
350m row

*used 35lb KB
*row was 1:20 for each and every round

For Time:
75 DB Snatch (50)
EMOM: 7 Slam Balls (25)

Slam Balls start on the 0:00

8:53

Notes: There were two minutes where I took rest in order to get big set with DB for next round.

For Time:
50 step-ups, 24" box
50 KB swings, 44lb.
50 hanging knee raises
50 wall balls, 15lb. to 10' target
50 burpees

30:53 

Notes: Burpees were SO bad. I haven't done burpees much at all since 50-day challenge in Feb/March. How quickly you lose the taste for that kind of pain. Heart rate shot up and stayed up. 

Finished with some core work.

3 rounds of:
30 v-ups
25 back-extensions

For Time:
2 Minute Handstand Hold
60 Squats
40 Handstand Shoulder Taps
60 Squats
20 Handstand Pushups

12:34

A: Power Clean & Jerk
140/2
150/2
160/2
170/1
(180/1)3

B: 2015 Team Series Event 7

Front Squat 7-7-7-7-7

Notes: Must clean bar from the ground. Rest :90 between sets.

Used 155lbs for all sets rather than increasing load across all sets.

A: Power Snatch
115/2
125/2
130/2
135/2
(145/1)3

B: 3 Rounds:
30 Calories, C2
30 Air Squats (held 30lb sand bell on shoulder for each round)

Notes: Failed at 135 and 145lbs. Bar path was awful. While there are many schools of thought on the ideal bar path for snatch, most agree on the major principles. The bar is pulled into the hips, and curves in a “S” shape as it hooks around into the lifters hands for a catch. The bar should also be caught low, specifically on maximal lifts.

Deadlift 10-10-10-10-10 reps

225-225-245-255-265lbs.

Notes: Back was smoked from all of the back extensions yesterday. Warmed up with sets of 5 at 135 and 185. Did some foam rolling for lower back.

A. Gymnastics Conditioning
18 Strict HSPU
18 Strict HSPU
15 Strict HSPU
12 Strict HSPU
12 Strict HSPU
*doesn’t have to be unbroken
*complete each round in two sets or less
 *rest as needed

B. Midline
60 GHD Sit-ups
60 Back Extensions
40 GHD Sit-ups
40 Back Extensions
20 GHD Sit-ups
20 Back Extensions