WORKOUT OF THE WEEK 5.13.2019
“We’re not THAT hungover”
In Teams of 3:
100 Cal Row
80 DB Synchro Squats/Snatches
20 Synchro burpees
(Split the reps among team however you want, one person works while the other 2 rest, except for synchro movements)
Who doesn’t love a good ole’ team chipper workout!? A little bit of everything sprinkled in, so let’s get into it! We start with a 100 cal row that can be split among the team however you’d like.
Now going into Synchro DB Snatches unless there is an overhead issue in which case we do Synchro DB Squats instead. Make sure you alternate every rep for the snatches and consider switching shoulders every time you break on the DB Squats.
If your snatch technique needs work, let’s scale it to hang snatches to focus on that clean hinge and flat back. The standard for DB Squats is hip crease below parallel to ensure that we are in that squat position before coming back up.
The standard for HSPUs has changed multiple times in the last few years but we’ll keep it simple; make sure your head comes through the arms at the top of the HSPU. If HSPUs are generally challenging, scale it down to pike HSPUs. Place feet on a box that is a challenging height (the taller, the harder) which we hold the same standard; head through at the top of the rep.
If scaling to hanging knee raises, let’s focus on keeping the same push and pull motion we do with TTB. We’re not trying to hang like a dead fish on the bar, let’s utilize those lats!
Synchro Burpees, since it’s the last movement and we have 20 reps, this is where you empty the tank on whatever’s left! Check out the notes for the synchro standards on all the movements and get ready to attack the workout!
HSPU: Pike HSPU on a box, Pike HSPUs on the floor, Z Press, Box Push Up
TTB: Hanging Knee Raises, V-Ups, Tuck Ups
Snatches: Hang DB Snatches, Cleans, Hang Cleans
Squats: Air Squats, Lunges, Box Step Ups
For the DB Squats, all team members must be synchro at the bottom of the squat. Hold the dumbbell however you want.
For DB snatches, synchro is at the top of the snatch.
For Burpees, synchro is when all team members' chest is on the ground.
"Okay...Maybe One More"
6 Minutes On The Clock:
Max reps of Ground to Overhead
*Pick ONE weight for the whole team. Switch whenever you want.*
Make sure whatever weight you pick is a weight that all team members can do as opposed to only 1 person being able to do that weight. The good news is that each team member can pick their own movement, if the weight is light for 1 of the team members, they can snatch, if it’s heavy for another person, they can clean and jerk.
The goal is to push the limits on the reps for each person so as soon as you get tired, drop the bar and let the next team member go, don’t try to hog the bar for too long. We’re trying to maximize the number of reps we get in 6 minutes as a team, let’s get after it!
Got a workout to submit? Drop us a line at email@example.com
MORE FUNCTIONAL FITNESS
Workout of the Week comes from Cam this week. 21-18-15-12-9 of: 75/55 lbs. power snatches and wall ball shots.
This week’s workout comes from our drop-in at CrossFitEO in Munich, Germany.
We’re bringing you a workout all the way from Salzburg, Austria!
We dive into our first workout from our Prague to Munich trip!
This week’s workout comes to us from former Games Athlete and founder of Revival Strength, Marcus Filly. 50 bar muscle-ups for time, but every time you break on the bar mups, 30 heavy unbroken wall balls.
“Manion” - 7 RFT of: 400 meter run, 29 backsquats at 135/95 lbs. Score is time finished.
Workout of the Week comes to us from CrossFit Linchpin: Two rounds of: 400 meter run, 15 push press (95/65 lbs), 12 toes-to-bar. Rest five minutes and repeat.
Recapping the 19.5 workout from the 2019 CrossFit Open.
#WorkoutoftheWeek 2.11.2019 comes to us from Maxability Sports & CrossFit in New Jersey. Read more in the blog and follow them on IG.
#WorkoutoftheWeek 2.4.2019 by CrossFit LinchPin. Read more in the blog and post a comment to let us know how we’re doing.
#WorkoutoftheWeek 1.7.2019 was submitted by: Jami LaCroix who recently competed at the CrossFit TT Threshold Throwdown. Thanks for your submission, Jami! Read more in the blog here.
Our #WorkoutoftheWeek post comes from Full Range CrossFit, the pride of Providence, Rhode Island. Check out their ‘12 Days of Christmas workout’ in the post below.
#Workoutoftheweek is submitted by: Lance Brown of CrossFit 207 in Sanford, Maine. Here’s the workout: Read more in the blog.
WOD credit: CrossFit Southie and submitted by: Sasha Preziosa: 8-minutes to establish a 3-rep max of the overhead squat. Score is max weight
In teams of 2 Fran Annie Elizabeth Grace Karen (35 min. max). Welcome back to the box after an epic Thanksgiving feast.
This #WorkoutoftheWeek comes to us from CrossFit Southie in Boston, MA. 5 Rounds for Time: 3 Ring Muscle Ups 9 Overhead Squats (115/75) 60 Double Unders (Time Cap: 12 Minutes)
This week we take on the 4 events from Week 2 of The 2018 CrossFit Team Series!
This week we take on the 4 events from Week 1 of The 2018 CrossFit Team Series!
"Complex Fran" For time: 7 Bar Muscle Ups 7 Chest to Bar Pull Ups 7 Chin over bar Pull Ups 21 Thrusters 5 Bar Muscle Ups 5 Chest to Bar Pull Ups 5 Chin over bar Pull Ups 15 Thrusters 3 Bar Muscle Ups 3 Chest to Bar Pull Ups 3 Chin over bar Pull Ups 9 Thrusters Men: 95 lb., Women: 65 lb.
4 Bar Muscle Ups
8 Tall Box Jumps (30’’ + two 45# / 24’’ + two 45#)
12 Wall Balls 20/14#
"I'm good Coach, I swear!" - Check out this #WODoftheWEEK coming from our GOOD friends at CrossFit The Port - in Portsmouth, NH. The third oldest box in New England!
24 min EMOM
Min 1 – 18/15 cals on row
Min 2 – 10 burpee box jump overs
Min 3 – 1 squat clean + 30 DU’s
Min 4 – rest
This week's #WODoftheWEEK comes from Aimee Young, who is a member at CrossFit Park City and active team member here at VoyEdge RX! See what's in store for this intense quadruple cycle workout.
We dropped into CrossFit M1 in Milan, Italy and did "The Seven." A brutal seven round workout with 7 reps of olympic lifting, gymnastics movements, kettlebells, and more....read the full breakdown and why we liked it here.
Ashley's #WODoftheWEEK came from the Northeast Fitness Invitational last year....AMRAP? With handstand walks? Here's to #movativationmonday #amiright?
Tony's WOD of the week: Dillon. From CrossFit SISU. Read more in the post and share your times below.
You can do anything for a minute, right? How about for three rounds each? Russian KB swings, wall balls, and backwards lunges with a kettlebell? Easy stuff there....wrong. Here's my pick for the #WODoftheWEEK. Try it on for size and post your time in the comments below. By: Tony Beringer