WORKOUT OF THE WEEK 6.03.2019
This week our workout comes from our drop-in at CrossFitEO in Munich, Germany. This box is so accommodating and open to our workout and had some of the best coaching we had seen at any of our drop ins.
We made this workout with the goal to be for each team to get at least a round and a half to two rounds. Grab your workout buddy and get to work!
Every 2:00 for 5 sets:
1 Power Clean
1 Hang Squat Clean
1 Front Squat
With a partner
40 Med Ball Sit-ups
50 Wall Balls (20/14lbs) 10’/9’ target
60 Power Cleans (135/95lbs)
50 Wall Balls
40 Med Ball Bear Hug Lunges (1-count)
30 Push Ups
It’s cleaning day, woo woo! We’re looking to challenge ourselves throughout the complex as much as we can. This week, we’re going to stay at one weight through all 5 sets! For most people, the power clean being the first movement in the complex will be the limiter with the weight. Let’s focus on a heavy but crisp power clean. By crisp, we mean no starfish stance (you all know who you are). On the hang squat clean and front squat, the focus is on the elbows. Let’s fight to keep those elbows up as we drop to the bottom of the squat!
After you get those cleaning gains, we have a real nice 16 minute “cool down” with a partner! (Hilarious). Let’s jump right into the standards!
The standard for the med ball sit-ups is pressing the ball overhead as we arrive at the top of the sit-up finishing with head through the arms. Getting to squat depth with each rep is going to be the focus on wall balls. What do we say to the God of Quarter Squats? Not today! Singles or small sets on the power cleans is the way to go! Last but not least, the push-ups should not be “snaked”, keep those quads off the floor at the bottom of the rep and make sure that chest touches the ground.
The goal for any team attacking this is about a round and a half to 2 rounds+ so let’s make sure we scale appropriately, check out the options below!
Pull-ups: Jumping Pull-ups, Ring rows
Med Ball Sit-ups: Lighter Wall ball, Bear hug, Bodyweight Sit-ups
Wall Balls: Lower target, Lighter Wall ball, Wall ball thrusters
Med Ball Lunges: Bodyweight Lunges
Push Ups: Elevated Push-ups, Knee Push-ups
Have a question or want to submit a workout of your own? Send it over to email@example.com
MORE FUNCTIONAL FITNESS POSTS
Everything is already different…
Let’s talk about the cuts at the 2019 Reebok CrossFit Games…
A new era of the functional fitness empire is upon us!
Need some pro tips to help you get ready to start exercising? Read this!
Dropping into another box while you’re traveling? Here are some must DO’s and DON’Ts!
Need to scale a workout? Here’s the best way to approach it!
Reebok loses another major player!
Another one bites the dust…
Don't cheat, children. Cheaters never win, and winners never cheat. In theory, at least.
Read up on some essential tips to achieve that glorious muscle up.
No Bull just got a MAJOR update to their athlete roster!
Your 2019-2020 Season Calendar has arrived!
Check out the STACKED team rosters for the final Games team competition.
More changes are coming to the fitness giant.
Let the social wars begin…
This week’s workout comes from our drop-in at CrossFitEO in Munich, Germany.
You heard it here first, folks.
We’re bringing you a workout all the way from Salzburg, Austria!
Is Sam Briggs the true GOAT?!
Kristi Eramo has declined her invite to the Reebok CrossFit Games.
Read up on the latest results from the Asia CrossFit Championships!
You’ve heard the news, your blood is boiling, so let’s talk about it.
600lb PR AND the Boston Marathon? Check out who finally achieved this!
Big news for another big name in CrossFit!
Looking for some tips on integrating Cross Training into your workouts? Read this for the comprehensive guide.
Welcome the newest member of CrossFit Mayhem Freedom!
The Champ is back…. or is he?
Marc cracks some eggs of truth on the CrossFit Open community.