3 rounds for time:
55 heavy rope singles
35 hollow rocks
15 push press (88)

Notes: As written, this workout used 50-pound dumbbells for the push press. This is a little heavy - especially for my left arm - so I subbed out the barbell instead so that I could keep the movement unbroken. This is a lot of hollow rocks - I needed to break into 3 sets, but tried to keep each rest period under 10 seconds.

REST DAY RECOVERY
20 minutes assault bike (10.7km)

Mobility
Front Rack Stretch
Triceps Barbell Smash
PVC Quad Smash
Lacrosse Ball Quad Smash
Wall Calf Stretch
Doorway Hamstring Stretch

Sunday 151122 
Complete as many rounds as possible in 10 minutes of:
20 box jumps, 24-inch box
10 handstand push-ups

3 rounds + 5 handstand push-ups

Notes: Subbed step-ups for box jumps. As always, HSPU were strict to abmat. Was really hoping to finish that 4th round.

"Bike Tyson"
15 calories assault bike
15 sandbag cleans (100)
-Rest 3:00-
15 sandbag cleans
15 assault bike

Round 1 - 2:48
Round 2 - 3:07
Total - 5:55

Notes: This should make you feel like you were just hit with a left hook. PUSH the bike enough so that your lungs burn but you can start right in on the cleans. No breaks on the cleans -- it's only 15 reps. This was faster than I thought -- as RX'd was 20 calories and 20 cleans -- if I try this again, should be able to do RX with goal of keeping both rounds sub-4:00.

Evil Annie

50-40-30-20-10 reps of:

double unders

evil wheels

Notes: Double the volume for singles and reduce volume by half for evil wheels. Used the RX Elite rope. Did not keep time, but moved well throughout, completing all rounds of the evil wheels in two sets or less. 

Crossfit | 200423

Shoulder Press 10-10-10-10-10 reps

88.108.118.123.128lbs

Notes: Took a cautious approach as I was not sure how my wrist would hold up. This is as much a test of strength as it is stamina. A better approach would be to find a weight that is challenging for the first round and try to stay consistent across all sets. If you have a recent 1RM, starting at 60-65% of 1RM is a good rule of thumb. 

Sunday 180603
3 rounds for time of:
25 deadlifts
Bike 1,000 meters

Men: 225 lb.
Women: 155 lb.

9:34 @ 155 deadlift

Notes: The weight was too light - this should be scaled to 185 next time out.

Tuesday 200421
24-21-18-15-12-9-6-3 reps for time of:

Med-ball cleans
Push-ups

Notes: This workout is simple and dirty. The volume of both of the movements is high, but expect to be able to maintain a faster pace on the medicine ball cleans compared to the push-ups. A nice goal is to attempt unbroken sets on the cleans. For the push-ups, expect muscular endurance to be a limiting factor. Consider breaking the rounds up into small sets with short rest periods to help maintain consistency and range of motion.

Used 25lb slam ball for cleans. Was not able to go unbroken on the cleans or the push-ups and was interrupted by a call from Luke and the Greenlawn guy so didn't get an accurate time. If I had to guess, I'd say this was around 15 minutes.

Saturday 200418
SYLB Workout 3

For time:
50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm thrusters

♂ 50 lb. DBs, 24-in. box

20:58

Notes: This was SLOW with each exercise being broken multiple times. If you do this again, strive to complete deadlifts and step-ups with just one break. The thrusters were all done with my right arm. I don't see why this can't be finished in sub-15 minutes - get the step-ups done by 10 minute mark and push on the thrusters until you're done.

“Hannah Banana – Without Equipment” (4.10.20 CompTrain)

AMRAP 18:

10 Toe Raises (sub: v-ups)

20 Odd-Object Ground-to-Overhead (sub: slam balls)

60 Singles 

5 + 20 ball slams

Notes: This workout is all about finding a consistent break-up strategy to carry you through the 18 minutes of work. Taking short calculated breaks can sometimes allow you to move faster then bigger sets with longer break. Aim to complete the G2OH with 1 break MAX each round.

For Time:

12-10-8-6-4-2 

DB Squat Snatches

200m run

Used 50lb DB which is a little heavy for squat snatches, especially with my left arm. Run was  to stop sign and back (from mailbox) here at home which worked out to about 250m each time. 

Assault Annie

50-40-30-20-10 reps of:

assault bike calories

straight-leg sit-ups

For Time:
50-second plank hold
500m run (subbed 1K assault bike)
50 double unders (2:1 singles)
50 reverse lunges
50 hand release pushups
50 jump squats
50 double unders (2:1 singles)
500m run (subbed 1K assault bike)
50-second plank hold

23:05

Tuesday 200414

Deadlift 7-7-7-7-7-7-7

This rep-scheme with heavy deadlifts allows for a lot of volume with relatively heavy loads. Normally, I look for heavy sets to be at or above 80-85% of 1RM. However, being that we are doing sets of 7 today, I will look for all work sets to be above 70-75% of 1RM.

Warmed up with 10-7-5 rep scheme (95-155-205lbs). All work sets were done at 250lbs (75% of 1RM 335).

Only had time for STRETCHING with SLIPS today.
2 minutes each
Happy Baby
Banded Hamstring Stretch
Couch Stretch
Squat Hold (Paleo Chair)

Aerobic Threshold Intervals
Choice of Machine:
3 Rounds:
1:00 Recovery Pace, :45s Moderate
:45s Recovery Pace, :30s Hard
:30s Recovery Pace, :15s Sprint
Rest 1:15

Notes: Used the assault bike @ No Excuses

For Time:

35 burpees

50 alternating v-ups

35 burpees

Score: Total Time (13:53)

Goal: 12 minutes or less

workout courtesy of @streetparking

On the 4:00 x 5 Rounds:
20 assault bike calories
100 singles
5 deadlifts, building in weight

Notes: I didn’t know what the time constraint would allow for and my legs are pretty sore after yesterday so I scaled down to 15 cals on the bike and was conservative with the deadlift weights. Finished all rounds with about 1:30 of rest so next time our definitely do the 20 calories. Opened at 205 for the deadlift, then hit 225, 235, 255 and 270lbs.

5 minute AMRAP

5 jump squats

5 step-back lunges (right)

5 jump squats

5 step-back lunges (left)

-rest 1 minute-

5 minute AMRAP

10 jump squats

10 step-back lunges (right)

10 jump squats

10 step-back lunges (left)

-rest 1 minute-

5 minute AMRAP

15 jump squats

15 step-back lunges (right)

15 jump squats

15 step-back lunges (left)

A: 4 rounds

B: 2 rounds + 5 reps

C: 1 round + 20 reps

For Time:
90 Cal. Assault Bike
45 Deadlifts (275/185)

14:53

Notes: Scaled deadlifts to 205lbs with most sets at 7 or 8 reps. I did not push the bike -- ideally this would be sub-eight minutes. If I do this again, try to keep the bike at 8 minutes and increase deadlift to 225lbs, completing 5 sets of 9 reps every 35 seconds.

30-20-10 reps:

Ball Slams (25)

Sit-ups 

-directly into-

30-20-10 reps:

Med Ball Cleans

Sit-ups 

Couplet A: 8:08

Couplet B: 10:04

Total Score: 18:18

5 Rounds, Not For Time:
20 Calories, Assault Bike
7 Front Squats, 55% of 1RM
50m Farmers Walk (50)

Notes: Scaled front squats to 95lb bar as I am still having pain in my wrist from the front rack position. 55% should be 155lb (based on 275lb 1RM). Farmer's walk was down and up driveway to a spot about 5 feet past the mailbox. While I was bale to keep all movements unbroken, this was done at a pace where i'd be able to maintain a conversation if needed.

"9 Volt"
AMRAP 9:
2 Kettlebell Swings (44)
2 Step-Ups (24)
4 Kettlebell Swings (44)
4 Step-Ups (24)
...
Increase by (2) reps each round until the finish

14+7 KB Swings

AMRAP 7: 

40 heavy rope singles

15 hand release push-ups

-Rest 3 minutes-

AMRAP 7: 

40 heavy rope singles

15 hand release push-ups

A: 4+5 pushups

B: 4 

Notes: The push-ups got tough quick. Decided to break most rounds into two or three sets. 

4 rounds, each for time, of:
Bike 1 mile
Rest as needed between efforts.
Use a stationary bike or find a 1-mile course to repeat each round.

Notes: Simple workouts are the hardest ones. They depend solely on your effort, and that's added difficulty. This one right here is one in which all that matters is that your perceived effort is 10/10. The rest between rounds is free, which means every set is all out. Goal was to keep all four rounds sub-2:30.

2:27
2:27
2:29
2:27

60 singles
10 sandbag cleans
60 singles
8 sandbag cleans
60 singles
6 sandbag cleans
60 singles
4 sandbag cleans
60 singles
2 sandbag cleans

Notes: Used 100lb Rogue sandbag and RX Elite 2.6 rope

7:10

Midline
15:00 Recovery Assault Bike
On the 3:00, 6:00, 9:00 and 12:00: 15 straight-leg sit-ups

Notes: Something to consider here is the pace of the first ride. Athletes should look to push the pace here, but at a speed that they are confident in immediately getting off the bike for an unbroken set of sit-ups. Look to empty the tank with whatever is left on the last bike interval knowing there is nothing to follow.