Rowing

Objectives of Today’s Training

• Shoulder Strength
• Elbow turnover for cleans
• Practice Row Pacing

Workout -1

Strength – 14 min E2MOM

• Press Warm-up Sets
• 3 x 5 Press Work Sets

Workout-2

16 min Alt EMOM

• 8 Hang Squat Cleans (135/95)
• 8 Hand Stand Kick Ups

Workout-3

8 min Rowing

• 3 min @ 20 spm
• 1 min @ 22 spm
• 1 min @ 24 spm
• 1 min @ 26 spm
• 1 min @ 28 spm
• 1 min @ 30 spm

Objectives of Today’s Training

• Increased Cardio Endurance

Workout -1

40 min ALT EMOM

11, 12, 13…20 Calories on each
7,8,9…16 Calories

• Rower
• Ski Erg
• Bike Erg
• Rest

Increase 1 calorie for each set.
If you do not meet the required calories in a round, reduce your highest total by 1 or 2 and hold it for the remaining rounds

Objectives of Today’s Training

• Improve Squat
• Improve Pull-ups
• Increase Muscle and Cardio Endurance

Workout -1

E2MOM

• Squat Warm-up
• 5 x 3 Squats (80% of 1rm)

Then

• 3 x 5 strict pull-ups

Workout-2

15 min AMRAP

• 19 wallballs (20/14)
• 19 cal row

Objectives of Today’s Training

• Test Cardio Endurance
• Increase deadlift strength
• Practice Handstand Push-ups

Workout -1

2 Rounds

1 min of max calories on each
Your score is the total calories

• Rower
• Bike Erg
• Assault Bike
• Air Runner
• Versa Climber
• Ski Erg

Rest for 6 minutes between rounds

Workout-2

8 Rounds

• 5 deadlifts (increasing weight
• 5 Handstand Push-ups

Objectives of Today’s Training

• Establish max deadlift
• Build core strength
• Improve aerobic capacity

Workout -1

15 min

• Establish 1 RM Deadlift
• complete 30 weighted knee raises

Workout-2

For Time

• 100 Cal Row
• 80 Cal AB
• 60 Wallballs (30/20)
• 40 Lunges with the ball
• 20 Ball-Facing Burpees

Objectives of Today’s Training

• Improve power production and movement patterns for the clean and jerk.
• Increase raw strength with deadlifts and pushups.
• Increase vo2 max (endurance) with interval training
• Work on gymnastic movement using the rings and handstands

Workout -1

15 min EMOM

• Macho Man Complex (increase weights)
  • 3 Power Cleans
  • 3 Front Squats
  • 3 Push Jerks

Use the first few rounds as a built-in warm-up, and increase to a challenging weight for 3 to 5 rounds.

Move immediately into the next workout. If you need to warm-up your deadlifts, do so efficiently.

Workout-2

9, 7, 5 For Time

• Deadlifts (315, 365, 395-405)
• Handstand Pushups

The deadlifts should be at a high intensity. Make them challenging at 70%, 80%, 85-90% of your 1 rep max.

Workout-3

20 min Alt E2MOM (partner)

• 2:00 min on an Erg at 1000/700cal/hr pace (Rower, Ski, or Bike)
• 10 toes-to-rings while partner is on Erg.

The pace of the Erg should be challenging enough to raise your heart rate to a racing level. After you complete the 10 toes-to-rings, use the remaining time for recovery.

If you do not have rings, then do toes-to-bar. If you need to modify, change it to knees-to-elbows, knees-to-waist, v-ups, or sit-ups.

Workout

Today starts the beginning of the Crossfit® open workouts with the announcement of 19.1 arriving last night. Our plan is to follow the open workouts as part of our training.

15 min AMRAP

• 19 wall-balls (20/14)
• 19 Cal Rower

Complete as many rounds as possible. Each cal counts as a rep.

Workout

3000m Row and Thrusters

• Row for 3min
• 10 Thursters (95/75)

Repeat until you reach 3000 meters.

Warm-up

10 rounds

• 3 ring dips
• heavy med-ball sq clean w/ 5-second pause in squat

Workout

• 400m run
• 15 clean and jerks with med-ball (80/50)
• 400m run
• 12 clean and jerks
• 400m run
• 9 clean and jerks
• 400m run
• 6 clean and jerks
• accumulate 6 total rope ascents during workout

Workout

30 cal row
10 front squat
10 z-press
20 cal row
10 front Squat
10 z-press
10 cal row
10 front squat
10 z-press