Sunday 210124

Tuesday 231212

Tuesday 231212

Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.

For time:
12 wall walks
10 wall-ball shots
9 wall walks
10 wall-ball shots
6 wall walks
10 wall-ball shots
3 wall walks
10 wall-ball shots

♀ 14-lb ball to 10-ft target
♂ 20-lb ball to 12-ft target

Post time to comments.

Goal: Midline and upper-body endurance. Aim to finish in 10 minutes or less.

This workout will give us a dose of humble pie. The first set of wall walks is a high number and will keep us busy for upward of a minute to 1:30. In contrast, the wall-ball shots will likely take the same amount of time each round, which means the first 2 rounds of wall walks will compound quickly. The higher target for the wall-ball shots adds an element of difficulty that will increase the demand on the core, making the wall walks much more difficult. To make things even more challenging, the arms are overhead for a good portion of the workout.

If you can't throw higher, throw heavier.

Michelle Duke, one of our coaches, is the creator of this workout and has already tested it. She has offered us some words of wisdom:

– Warm up the wall ball to the 10-foot target because that first set can take you by surprise.
– The wall balls were enough to slow down my wall walks.
– The shoulders will fatigue but the demand on the core had my wall walks feeling really sloppy.

This means:
– Get a good warm-up.
– Focus on proper mechanics and positioning for the wall walks: Tight hollow body, neutral spine and short steps.

Scaling:

Intermediate option:
For time:
12 scaled wall walks
10 wall-ball shots
9 scaled wall walks
10 wall-ball shots
6 scaled wall walks
10 wall-ball shots
3 scaled wall walks
10 wall-ball shots

♀ 14-lb ball to 9-ft target
♂ 20-lb ball to 10-ft target

Intermediate athletes will use the standard loads and target heights for the wall-ball shots. Since athletes will not get fully inverted, they may find their cores to be even more challenged.

Beginner option:
For time:
12 inchworms
10 wall-ball shots
9 inchworms
10 wall-ball shots
6 inchworms
10 wall-ball shots
3 inchworms
10 wall-ball shots

♀ 8-lb ball to 8-ft target
♂ 10-lb ball to 9-ft target

This workout will challenge core endurance. For beginners, the inchworm requires flexibility, a tight core, and weight transfer in the shoulders. Athletes can perform the inchworms moving forward or inching out to the plank position and backward to a standing position. The first 12 inchworms should take 1:00-1:30. The wall-ball shots should be done with a comfortable weight and athletes should aim for 10 unbroken reps throughout.

Resources:
The Wall Walk
The Wall-Ball Shot

Find a gym near you:
View the CrossFit map

David Arce

For Time
12 Thrusters (135/95 lb)
12 Hand Release Push-Ups
9 Thrusters (135/95 lb)
9 Hand Release Push-Ups
6 Thrusters (135/95 lb)
6 Hand Release Push-Ups
1 mile Run or 2 km Row
6 Thrusters (95/65 lb)
6 Hand Release Push-Ups
9 Thrusters (95/65 lb)
9 Hand Release Push-Ups
12 Thrusters (95/65 lb)
12 Hand Release Push-Ups

Wednesday 231011

Wednesday 231011

For time:
5 power cleans
20 dumbbell bench presses
100 double-unders
10 power cleans
20 dumbbell bench presses
100 double-unders
15 power cleans
20 dumbbell bench presses
100 double-unders

♀ 125-lb cleans, 50-lb DBs
♂ 185-lb cleans, 70-lb DBs

Rest, then,

Accumulate 2 minutes in an L-sit hold.

*Focusing on quality, accumulate 2 minutes in as few sets as possible.

Post time and results to comments.

Scaling:
Reduce the load on the power cleans and bench presses. Choose a load on the barbell that allows for moderately heavy singles. Choose a dumbbell load with which you’re able to complete the first 20 in 3 sets or less. The double-under can be modified to 30 lateral jumps over the barbell. For the L-sit hold, watch “L-Sit Drills,” choose a drill, and practice.

Intermediate option:
For time:
5 power cleans
20 dumbbell bench presses
100 double-unders
10 power cleans
20 dumbbell bench presses
100 double-unders
15 power cleans
20 dumbbell bench presses
100 double-unders

♀ 105-lb cleans, 35-lb DBs
♂ 155-lb cleans, 50-lb DBs

Rest, then,

Accumulate 2 minutes in an L-sit hold.

*Focusing on quality, accumulate 2 minutes in as few sets as possible.

Beginner option:
For time:
5 power cleans
20 dumbbell bench presses
30 lateral jumps over barbell
10 power cleans
20 dumbbell bench presses
30 lateral jumps over barbell
15 power cleans
20 dumbbell bench presses
30 lateral jumps over barbell

♀ 55-lb cleans, 15-lb DBs
♂ 75-lb cleans, 25-lb DBs

Rest, then,

Practice 2-5 minutes of an L-sit drill of choice.

Tuesday 240409

Tuesday 240409

3 rounds for time of:
10 strict chest-to-bar pull-ups
20 hand-release push-ups
30 dumbbell front-rack walking lunges

♀ 20 lb
♂ 35 lb

Post times to comments.

Scaling:
Today’s triplet has a short to moderate time domain, depending on your ability to manage your strict gymnastics strength and stamina. Perform this workout as prescribed if you can complete at least 3 unbroken strict chest-to-bar pull-ups and 5-7 hand-release push-ups without deviation of your midline (aka “snaking” your push-ups). The loading of the lunges in this workout should be light enough that you can perform each round unbroken. Don’t stop moving on the lunges, and challenge yourself to perform one more pull-up or push-up before breaking on each round.

Intermediate option:
3 rounds for time of:
10 strict chin-over-bar pull-ups
20 hand-release push-ups
30 dumbbell front-rack walking lunges

♀ 15 lb
♂ 25 lb

Beginner option:
3 rounds for time of:
10 ring rows
15 hand-release push-ups (from the knees)
20 unweighted walking lunges

Resources:
The Strict Chest-to-bar Pull-up
The Push-up
See “Hand-release Push-ups” section in “A Fresh Take on the Lowly Push-up”
The Walking Lunge
The Strict Pull-up
The Ring Row

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Charlotte Foerschler at CrossFit Krypton in Chesapeake, Virginia.