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Thursday 150723
For time:
Move 700 lb. of odd objects 50 yards and back againUse plates, dumbbells, sandbags, firewood or whatever you can find to accumulate approximately 700 lb. worth.
Tuesday 230321
For time:
Move 700 lb of odd objects 50 yards out and 50 yards back.
Use plates, dumbbells, sandbags, firewood, or whatever you can find to accumulate approximately 700 lb.
Post time and type of objects moved to comments.
Compare to 150723.
Scaling:
Today’s workout is a throwback to the 2010 and 2015 CrossFit Games. If you are a newer athlete, reduce the overall load and have fun moving odd objects for about 10 minutes of continuous movement.
Beginner Option:
For 8 minutes:
Move odd objects 50 yards out and 50 yards back.
Use plates, dumbbells, sandbags, firewood or whatever you can find to accumulate as much weight as possible in 8 minutes.
Monday 011015
50 Sit-ups.
Deadlift moderate load, 15 reps (use full size plates).
Push-ups off dumbbells, 25 reps.
Deadlift same load with 25 pound plates, 15 reps
Push-ups off dumbbells, 20 reps.
Deadlift same load with 10 pound plates, 15 reps
Push-ups off dumbbells, 15 reps
Deadlift same load with 5 pound plates, 15 reps
Push-ups off dumbbells, 10 reps
50 Sit ups
Notes:
1. The idea with the deadlifts is to increase the range of motion
CAREFULLY with increasingly deeper (smaller plates) deadlifts.
2. Use super-strict form on the push-ups and sink LOW!
3. Move through with little to no rest.
Saturday 240302
With a pair of dumbbells, 4 rounds for time of:
50-meter weighted lunge
350-meter farmers carry
♀ 30-lb dumbbells
♂ 45-lb dumbbells
Compare to 210313.
Post time to comments.
Scaling:
Expect this workout to be a grind and taxing on your grip. Carry the dumbbells however you’d like on the weighted lunges — consider the front-rack position, resting the dumbbells on the shoulders, or the farmers-carry position as potential options. Reduce the dumbbell load to move with limited rest on both movements. If you don’t have dumbbells or kettlebells available, load the lunges and carries with a 30/45-lb ruck or backpack. There are no excuses. If possible, consider performing this workout on a 400-meter track.
Intermediate option:
With a pair of dumbbells, 4 rounds for time of:
50-meter weighted lunge
350-meter farmers carry
♀ 25-lb dumbbells
♂ 35-lb dumbbells
Beginner option:
With a pair of dumbbells, 4 rounds for time of:
25-meter weighted lunge
175-meter farmers carry
♀ 10-lb dumbbells
♂ 20-lb dumbbells
Resources:
The Dumbbell Front-Rack Lunge
The Dumbbell Farmers Carry
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Featured photo:
Taken by Amy Wong during Open Workout 24.1 at CrossFit Gerland in Lyon, France.
Friday 211224
Ten 1-minute rounds of:
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
3 deadlifts
Max Echo Bike calories
Rest 2 minutes between rounds.
♀ 205 lb ♂ 315 lb
Post reps completed each round to comments.
Scaling:
Each of the 10 rounds in this workout demands max power output. The deadlifts should be heavy. You may need to reduce the load to keep the transitions quick and the reps unbroken.
Intermediate Option:
Ten 1-minute rounds of:
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
3 deadlifts
Max Echo Bike calories
Rest 2 minutes between rounds.
♀ 175 lb ♂ 255 lb
Beginner Option:
Five 1-minute rounds of:
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
3 deadlifts
Max Echo Bike calories
Rest 2 minutes between rounds.
♀ 95 lb ♂ 135 lb