Monday 040126

Saturday 240127

Saturday 240127

For time:
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters

♀ 75 lb
♂ 115 lb

Post time to comments.

Scaling:
Expect today’s workout to fall in a moderate time domain. We are performing a lower volume of squat clean thrusters, but the challenge lies in hanging on to the barbell. A single repetition is a squat clean from the floor directly into a thruster. The bar must then be returned to the ground to begin the next rep. This workout is intended to be used with a moderately light barbell to allow for large, unbroken sets.

The runs should take no longer than 2:30. Push to complete the first 12 squat clean thrusters unbroken, or as close to it as possible. The intent of this workout is to cycle a lighter load across a large range of motion and push the pace on the runs.

Intermediate option:
For time:
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters

♀ 55 lb
♂ 75 lb

Beginner option:
For time:
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters

♀ 35 lb
♂ 45 lb

Resources:
The Squat Clean Thruster With Nuno Costa
Pose Running Drills: Lean and Pull
At-Home Cluster: Floor Touch Squat and Reach

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Friday 210521

Friday 210521

PairUP ThrowDOWN
For time, with a partner:

30 syncro deadlifts
30 syncro bar facing burpees
400 m run
20 syncro deadlifts
20 syncro bar-facing burpees
400 m Run
10 syncro deadlifts
10 syncro bar-facing burpees
400 m run

Rest 5 minutes, then:

10 syncro thrusters
10 syncro pull-ups
400 m run
20 syncro thrusters
20 syncro pull-ups
400 m run
30 syncro thrusters,
30 pull-ups
400 run

Time cap: 35 minutes

♀ 125-lb. deadlifts, 55-lb. thrusters
♂ 185-lb. deadlifts, 75-lb. thrusters

Post time to comments and/or register for the 2021 CrossFit PairUP ThrowDOWN and log your score there.

Workout Variations
Rx’d
(54 and under)
Women 125-lb. deadlift, 55-lb. thruster
Men 185-lb. deadlift, 75-lb. thruster

(55 and up)
Women 95-lb. deadlift, 35-lb. thruster, may step over during bar-facing burpees
Men 135-lb. deadlift, 45-lb. thruster, may step over during bar-facing burpees

Scaled
(54 and under)
Women 95-lb. deadlift, 35-lb. thruster, jumping pull-ups, may step over during bar-facing burpees
Men 135-lb. deadlift, 45-lb. thruster, jumping pull-ups, may step over during bar-facing burpees

(55 and up)
Women 65-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run
Men 95-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run

Wednesday 230301

Wednesday 230301

For time:
Run 800 meters
20 single-arm dumbbell snatches, alternating
20 double dumbbell squat cleans
100 sit-ups
20 double dumbbell squat cleans
20 single-arm dumbbell snatches, alternating
Run 800 meters

♀ 30-lb DBs ♂ 45-lb DBs

Post time to comments.
Compare to 070302.

Scaling:
Newer athletes should reduce the dumbbell weight and/or overall volume in order to perform the movements with proper technique, and complete the work in the 14-18-minute range.

Intermediate Option:
For time:
Run 800 meters
20 single-arm dumbbell snatches, alternating
20 double dumbbell squat cleans
100 sit-ups
20 double dumbbell squat cleans
20 single-arm dumbbell snatches, alternating
Run 800 meters

♀ 20-lb DBs ♂ 30-lb DBs

Beginner Option:
For time:
Run 400 meters
10 single-arm dumbbell snatches, alternating
10 double dumbbell squat cleans
50 sit-ups
10 double dumbbell squat cleans
10 single-arm dumbbell snatches, alternating
Run 400 meters

♀ 10-lb DBs ♂ 15-lb DBs

Tuesday 010227

Tuesday 010227

We are due for a little circuit work. Circuit training is an excellent test
of your overall fitness. At CrossFit intensities it becomes debilitating.
We use it sparingly and go all out! This is "combat" or "getting out of
the burning building" fitness.

Decide loads and assistance (if absolutely necessary to get ALL reps)
before starting. Be smart, shelve your ego and shoot for rapid completion
with NO rest. Submit record of total time, weights for each lift, and
assistance (if needed on pull-ups and dips). Set up recording sheet
ahead of time. Rip!!

Bike for 3 miles
Twenty ball-squats (20 lb. Med ball)
Twenty push-ups
Twenty pull-ups

Row 500 meters
Box step up (20") with dumbbells, 25 right , 25 left
Bench-press 15 reps
Rope climb

Jump rope 200 jumps
Lunge 20 steps alternating right-left
Push-press 15 reps
Upright row 15 reps

Run 800 meters (app. ½ mile)
Deadlift 15 reps
Twenty dips
Twenty power-cleans

Box Jump (20") 50 jumps
Dumbbell "Thruster" (Deep front squat/push-press) 20 reps
Twenty push-ups
Twenty pull-ups