Our next 6 week cycle is going to focus on two major components of CrossFit: weightlifting and pulling your bodyweight. Today we are establishing a baseline of our weightlifting total (max snatch and max clean and jerk) and the max number of pull ups we can do. Snatch and CJ should be full squat, even if it’s a lower number than your power version. We want to train the full movement and get better at it over time. Since many people still scale pull ups, we want to focus on this fundamental movement. Choose a scale that you would normally use (e.g. blue band) and determine the max amount of pull ups using that scale. Ideally it is more than a few so we can retest and see improvement. The cash out is Tabata format, but you must hold the bottom position of the squat during your “rest.” You’ll quickly realize that while 10 seconds seems fast during normal Tabatas, it seems like an eternity during bottom-to-bottom!
1RM Clean and Jerk
Max Pull ups
Tabata Bottom-to-Bottom Air Squats (total reps)
Take the front squats out of the rack and keep those elbows high to maintain a good rack position. For the metcon, cleans must be a full squat each time, HSPU’s may be kipping or strict, and box jump overs do NOT need full hip extension on top of the box. (jump on the box and jump down on the other side)
Take 20 minutes to find a 2RM Front Squat
AMRAP in 10 minutes:
3 cleans, (185/125#)
9 box jump overs, (24/20″)
Snatches may be full squat or power. Pick a weight where you are not doing all singles.
10 minutes to work on gymnastic skills
10 snatches, (135/95#) or 70% of 1RM
20 pull ups
16 pull ups
12 pull ups
8 pull ups
4 pull ups
Today’s post-Thanksgiving Friends and Family WOD can be done by anybody of any fitness level. We can scale each movement and weight to be appropriate for anybody, so bring your friends, families, and strangers, the more people working out, the more fun it is! You’ll be able to choose your own team of 4, or we will assign teams if you’re a “free agent.” Each person on the team will start at one of these stations. As the person running finishes the 200m, they will move to the burpee station, and the person originally at the burpee station will move to the wall ball station, and the original wall ball person will move to the KB swing station, and the original KB swing person will go out for the run. You will continue in this relay fashion for a total of 15 minutes. Prior to the workout, we will go over each movement as a class to ensure everyone is on the same page. Feel free to stay around and socialize, CrossFit is all about community!
AMRAP in 15 minutes:
In teams of 4:
one person runs 200m while others are at each station, accumulating as many reps as possible:
burpees over parallette
wall balls, 20/14#
KB swings, 55/35#
(CrossFit Thermal is closed today)
Rest days are probably a good idea for most of us today, so sit back with friends and family and enjoy a feast! If you must get your workout on, give this at home WOD a try!!
In 15 minutes:
Buy in with 50 burpees, then AMRAP in remaining time of
20 air squats
20 push ups
20 tuck jumps
20 sit ups
Just a reminder that we’ll be offering the following classes for Wednesday. We’re closed for Thanksgiving Day, so get in today and get a great workout before your feast!
For time and intensity’s sake, do NOT work up to a 5 rep max on the back squat – just find a heavy 5 rep. For the metcon, find a partner that will do the same weight as you. Sharing one bar, you will work together to get as many reps of each movement as possible in 60 seconds. The work may be divided anyhow.
Take 15 minutes to work up to a heavy (but not maximal) 5 rep back squat
With a partner, do as many reps as possible in 60 seconds of each movement, score equals total reps:
2 Rounds of
Push Press, 135/95#
Burpees over bar,
Toes to bar
Front Squats, 135/95#
Burpees over bar
Today is part 2 of our testing – shoulder press! Since the shoulder press can dramatically fatigue, keep the total amount of repetitions low. No more than sets of 3, even in warm up. Focus on exploding from the front rack position, but of course keep those knees locked! Don’t be a wet noodle when you are pressing. It helps to be aggressive out of the rack – grab the bar, take minimal steps back, and GO!
Take 15-20 minutes to find a 1RM shoulder press
30 KB swings, 55/35#
30 ring dips
20 KB swings
20 ring dips
10 KB swings
10 ring dips
The unit next to Thermal has been leased by an ambulance company, and you may notice several ambulances on the lot. There will still be plenty of parking for all of us, but they will be using the roll up bay door next to Thermal. Let’s welcome the new neighbors properly and not block up their door with our cars. Just in case no one knows this, there are an additional 6 parking spaces on the opposite side of the building (behind where the Kettlebells are stored) for parking. I put my jeep there today so that people can see it.
Get Your FREE Issue now!