Thursday:  January 23, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Banded Internal/External Rotations, 20/arm

30 Arm Circles (15 per arm)
30 Hip Openers (forward and backward)
20 Lunge and Reach
20 Empty Bar Pause OH Squats
20 Box Jumps, step down

Strength/Skill(15:00 – 35:00)
Overhead Squat:  6×2 increasing to a heavy double for the day.

WOD(40:00 – 52:00) Strict Time Cap of 12:00

Fitness
2 Rounds
30 Box Jumps 24/20″
20 KB Swings

Performance
2 Rounds
30 Box Jumps 24/20″
15 Squat Snatches 115/75lbs

Option 2:  Power snatch instead of squat snatch

Competition
2 Rounds
30 Box Jump Overs 24/20″
15 Squat Snatches 135/95lbs

No comments.

Wednesday:  January 22, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Banded ankle distraction 2:00/side

2 Rounds
20 Band Pull Aparts
10 Scap Pull Ups + 10 Kip Swings
20 Duck Walk Steps
6-8 Strict pull Ups or elevated ring rows
20 OH Squats with band overhead

Strength/Skill(15:00 – 30:00)
Pistols:  Spend 10-15 minutes working on your pistols.

If you are competent with pistols, try performing them with a DB or KB.  If you’re still working on them, some modifications are:
Elevate your heel, use a band across the rig to squat on, use a box or a rig upright, etc.  The goal is to just spend some time learning to squat on one leg.

WOD(35:00 – 55:00):

Fitness
AMRAP 20 Minutes
8 DB Push Press
12 Ring Rows
24 Air Squats
12 Push Ups
8 Lunges

Performance
AMRAP 20 Minutes
8 HSPU
12 Pull Ups
24 Air Squats
12 Push Ups
8 Pistols

Option 2: 8 Push Press at 95/65lbs instead of HSPU and 8 front rack lunges (4 each leg) instead of pistols.

Competition
AMRAP 20 Minutes
8 HSPU
12 Chest 2 Bar Pull Ups
24 Air Squats
12 Push Ups
8 Pistols

No comments.

Tuesday:  January 21, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Hanging Shoulder Opener 1:00/side

At a conversational pace:
800 meter run (1k Row if it’s too cold to run)
Directly into
3:00 Max distance handstand walk*

*If you’re still working on those handstand walks, spend 3 minutes max effort handstand hold, box pike pushup hold, wall climbs, etc. something to get inverted on your hands.

Strength/Skill(15:00 – 30:00)
Strict Press:  5×5 increasing weight across all five sets.

WOD(35:00 – 51:00):

Fitness/Performance/Competition
4 Rounds*
1:00 Bike/Row for Max Cals (if you bike, row next and vice versa)
1:00 Wall Balls
1:00 Row/Bike for Max Cals
1:00 Rest

*Your score is the total cals + wall ball reps for all four rounds.

No comments.

Monday:  January 20, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Dragon pose 2:00/side

2 Rounds
10 Step Through/Front to Back Lunge
15 Banded Good Mornings

Strength(15:00 – 35:00)
Congratulations to all those that hit a new Back Squat PR last week!

This week we’ll be taking a “de-load” week and focusing on some accessory skill work.  We’ll start our strength specific program back up next week with a similar “Texas-like” method to increase that front squat. Similar to the Back Squats, we’ll do a 4 Rep Max Front Squat on Mondays, and a 4×4 at 90% on Fridays.  After four weeks, we’ll switch to a 2 Rep Max on Mondays, and a 4×2 at 90% on Fridays for another four weeks, with a “test” week scheduled for week 9.

Today’s strength piece:
Front Rack Lunges: 5×8 (4/leg) from the rack. Something heavy but manageable with perfect form (no midline caving forward and no collapsing on the knee).

WOD(40:00 – 55:00) Strict Time Cap of 15:00

Fitness
For Time
500/450m Row
40 Burpees
25 DB Deadlifts
15 DB Power Cleans

Performance
For Time
500/450m Row
40 Burpees over the bar
25 Deadlifts 225/155lbs
15 Power Cleans 185/125lbs

Option 2:  Deadlift at 185/125lbs and Power Cleans at 135/95lbs

Competition
For Time
500/450m Row
40 Bar facing burpees
25 Deadlifts 245/175lbs
15 Power Cleans 205/145lbs

Optional Workouts of the Week

 Option 1:
10-8-6-4-2
Cal Bike
Hang Power Cleans 155/105lbs

Option 2:
3 RDS
16/12 Cal Ski
8 Alternating DB Snatch 50/35lbs
2 Rope Climbs

No comments.

Friday:  January 17, 2019

Warm-Up(0:00 – 15:00)
Mobility:  20 Band Pull Aparts
Internal Shoulder Rotation Stretch, 1:00/ side

30 Glute Bridges
20 Pause air squats (3-5 second pause in the bottom)
10 Spidermans

Strength/Skill(15:00 – 35:00)
Press:
10 Empty Bar Strict Press

Then:
3×6 Push Press, adding weight each set

Then:
1×10 Push Jerk (Heavy)

WOD(40:00 – 50:00):  Strict 10:00 Time Cap

Fitness
2 Rounds
30 Ring Rows
30 Double DB Push Presses

Performance
2 Rounds
30 Pull Ups
30 Push Presses 115/75lbs

Option 2:  95/65lbs

Competition
2 Rounds
30 C2B Pull Ups
30 Push Presses 115/75lbs

No comments.

Thursday:  January 16, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Banded pigeon pose 2:00/side

3 Rounds
250 m row
15 Duck Walks
15 Medball Cleans

Strength/Skill(15:00 – 30:00)
Clean complex:  2 Cleans + 2 Hang Cleans + 2 Front Squats

Work to a heavy single for the complex.

WOD(35:00 – 56:00)

Fitness
Every 3 Minutes for 21 Minutes
12 SitUps
12 Goblet Squats
AMRAP Wallballs

Performance
Every 3 Minutes for 21 Minutes
9 T2B
9 Squat Cleans 135/95lbs
AMRAP Wallballs 20/14lbs

Option 2:  115/75 on the barbell and power cleans instead of squat cleans.

Competition
Every 3 Minutes for 21 Minutes
9 T2B
9 Squat Cleans 155/105lbs
AMRAP Wallballs 20/14lbs

No comments.

Wednesday:  January 15, 2019

Warm-Up(0:00 – 20:00)
Mobility:  Banded shoulder distraction 1:30/side

2:00 Machine, increasing speed
20 Lunge and Reach
20 Jump Squats
10 Kip Swings

Then:

Tall Snatch Warm Up: (three total sets working up in weight)
5 Power Position Squat Snatches
5 Hang Squat Snatches

Strength/Skill(25:00 – 40:00)
Hang Squat Snatch: 5×2 (without dropping between reps)

WOD(45:00 – 54:00):

Fitness
AMRAP 9 Minutes
40 Burpees
35 KB Swings
Max Reps Ring Rows

Performance
AMRAP 9 Minutes
45 Burpees Over the Bar
40 Hang Power Snatches 75/55lbs
Max Reps Bar Muscle Ups

Option 2: Strict Pullups instead of BMU

Competition
AMRAP 9 Minutes
45 Bar Facing Burpees
40 Hang Power Snatches 75/55lbs
Max Reps Rope Climbs

No comments.

Tuesday:  January 14, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Calf/Achilles Smash, :90/side

:50 Box Step Ups, :10 Transition
:50 Single Unders, :10 Transition
1:50 HS Hold Practice (freestanding > wall > box), :10 Transition
:50 Double Unders, :10 Transition
:50 Box Jump, step down

Strength/Skill(15:00 – 30:00)
Handstand Pushups or Strict Press

Every :90 for 9:00
1 Max Effort Set of Deficit Handstand Push Ups (45/25lb plate) (no resting in the bottom)

Alternatively,

Every :90 for 9:00
1 Max Effort Set of strict press (choose a weight that’s challenging but manageable).

WOD(35:00 – 55:00):  Strict 20:00 Time Cap

Fitness
For Time
100 Air Squats
200 Single Unders
100 Lunges
50 Box Jumps
30 Pushups

Performance
For Time
150 Air Squats
200 Double Unders
100 Lunges
50 Box Jumps 24/20″
20 Handstand Pushups

Option 2: Modify the HSPU to 10 Wall Climbs

Competition
For Time
150 Air Squats
200 Double Unders
100 Lunges
50 Box Jumps 24/20″
20 Strict Handstand Pushups

No comments.

Monday:  January 13, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Banded Internal/External Rotations, 20 reps/ arm

6 Rounds
:10 AAB
:20 S-Arm DB Clean & Jerk (alternating right/left every other round)
:30 Rest

Strength(15:00 – 30:00)
Back Squat:  Establish a new 1RM Back Squat

Max day!  Let’s see some PRs

WOD(35:00 – 50:00) Each AMRAP starts with C&J.

Fitness
AMRAP 3
12 DB Hang Clean & Jerk
12 Cal Bike/Row/Ski (9 for the ladies)
Rest 3:00
AMRAP 3
9 DB Hang Clean & Jerk
9 Cal Bike/Row/Ski (6 for the ladies)
Rest 3:00
AMRAP 3
6 DB Hang Clean & Jerk
6 Cal Bike/Row/Ski (4 for the ladies)

Performance
AMRAP 3
12 Clean & Jerk 115/75lbs
12 Cal Bike/Row/Ski (9 for the ladies)
Rest 3:00
AMRAP 3
9 Clean & Jerk
9 Cal Bike/Row/Ski (6 for the ladies)
Rest 3:00
AMRAP 3
6 Clean & Jerk
6 Cal Bike/Row/Ski (4 for the ladies)

Option 2:  95/65lbs on the barbell

Competition
AMRAP 3
12 Clean & Jerk 135/95lbs
12 Cal Bike/Row/Ski (9 for the ladies)
Rest 3:00
AMRAP 3
9 Clean & Jerk
9 Cal Bike/Row/Ski (6 for the ladies)
Rest 3:00
AMRAP 3
6 Clean & Jerk
6 Cal Bike/Row/Ski (4 for the ladies)

Optional Workouts of the Week

Option 1:
100 Wall Balls* (Modify to 75 or even 50 if needed)
At minute 1:00 perform 1 Devils Press (50/35)
At minute 2:00 perform 2 Devils Press
At minute 3:00 perform 3 Devils Press
Etc.

*If you get to a point where you cannon accumulate any WB during the 1-minute cycle, write the total rounds you achieved instead of your time.

Option 2:
10-8-6-4-2
Shoulder to Overhead (95/65lbs)
2-4-6-8-10
Burpees over the bar

e.g., 10 S2OH, 2 burpee over the bar, 8 S2OH, 4 burpees over the bar, …, 2 S2OH, 10 burpees over the bar.

No comments.

Friday:  January 10, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Banded Overhead Contract/Relax, :90/side

2 Rounds
16 Spidermans
8 KB Swings

Strength/Skill(15:00 – 35:00)
Back Squat:  4×3 at 90% of your new 3RM you established on Monday.

Otherwise do a 3×3 at moderate weight.

WOD(40:00 – 58:00):  Strict 18:00 Time Cap

Fitness
4 Rounds
60 Single Unders
15 Kettlebells Swings
20 Goblet Squats
15 Push Ups

Performance
4 Rounds
40 Double Unders
15 Kettlebells Swings 53/35lbs
20 Goblet Squats 53/35lbs
15 Push Ups

Competition
4 Rounds
40 Double Unders
15 Kettlebells Swings 70/53lbs
20 Goblet Squats 70/53lbs
15 Push Ups

No comments.

Thursday:  January 9, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Banded Ankle Distraction, 2:00/side

30 Shoulder Swimmers
20 Duck Walk Steps

Then, 2 Rounds of:
15 Empty Bar OH Squats (PVC if needed)
10 Burpees

Strength/Skill(15:00 – 25:00)
Use this time to gather equipment and warm up the movements in the chipper.

WOD(30:00 – 55:00) Strict 25:00 Time Cap

Fitness
For Time
30/24 Calorie Row (or bike)
30 OH Walking Lunges
30 Push Ups
30/20 Calorie Bike (or row – if you already biked, row and vice versa)
30 Med Ball Cleans
30 Ring Rows
30 Burpees
30 Wall Balls
30 Air Squats

Performance/Competition
For Time
30/24 Calorie Row (or bike)
30 Overhead Squats 95/65lbs
30 Handstand Push Ups
30/20 Calorie Bike (or row – if you already biked, row and vice versa)
30 Hang Squat Cleans 95/65lbs
30 Chest to Bar Pull Ups
30 Burpees
30 Thrusters 95/65lbs
30 Pistols

Option 2:  75/55lbs on the barbell, ring dips instead of HSPU, regular pull ups instead of C2B, and jumping lunges instead of pistols

No comments.

Wednesday:  January 8, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Couch Stretch, 1:00/side

20 Duck Walk Steps
20 Squats
20 Duck Walk Steps
20 Cal Row

Strength/Skill(20:00 – 35:00)
Dead Lift:  5×3 (work to a heavy triple for the day)

WOD(40:00 – 54:00):

Fitness
AMRAP 4 Minutes x 3
20 Burpee Box Jumps
In remaining time, max Ring Rows
Rest 1:00 between AMRAPs

Performance
AMRAP 4 Minutes x 3
20 Burpee Box Jumps
In remaining time, max C2B Pull Ups
Rest 1:00 between AMRAPs

Option 2: Regular Pull Ups

Competition
AMRAP 4 Minutes x 3
20 Burpee Box Jump Overs
In remaining time, max Strict Pull Ups
Rest 1:00 between AMRAPs

No comments.

Tuesday:  January 7, 2019

Warm-Up(0:00 – 20:00)
Mobility:  Banded Internal/External Rotation, 20reps/arm

https://www.youtube.com/watch?v=CwTJnE0ZY7M&feature=youtu.be

2 Rounds
:50 Box Step Ups (hold DB on R2)
:10 Transition
:50 Plank
:10 Transition
:50 HS Hold Practice (freestanding > wall > box)
:10 Transition

Then:  Clean Warm Up
2RDS
3 Tall Cleans
3 Power Position Cleans
3 Hang Cleans

RD1:  Empty barbell
RD2:  Light weight barbell

Strength/Skill(20:00 – 35:00)
Squat Clean:  4×3 (drop and reset between reps)

WOD(40:00 – 58:00):

Fitness
AMRAP 18 Minutes
20 Box Jumps
15 KB Sumo DL High Pull
20 Sit Ups

Performance
AMRAP 18 Minutes
20 Box Jumps
15 Power clean & jerks 115/75lbs
10 Toes to Bar

Option 2: 95/65lbs on the barbell.

Competition
AMRAP 18 Minutes
20 DB Box Step Ups w/ 1 DB 50/35lbs
16 S-arm DB Hang Clean and Jerk 50/35lbs (8r/8l)
10 Toes to Bar

No comments.

Monday:  January 6, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Banded Pigeon Pose:  1:30/side

30 Squat and Twist
30 Banded Good Mornings
20 Front Rack Elbow Pointers

Strength(15:00 – 35:00)
Back Squat*:  Establish a 3RM Back Squat (Last week of the squat cycle – next week we will retest our max)

Otherwise, do a 4×3 at moderate weight.

WOD(40:00 – 52:00)

Fitness
AMRAP 2 x 3 cycles with 2 minutes rest between
15 Wall Balls
15/12 Calorie Row/Bike/Ski

Performance
AMRAP 2 x 3 cycles with 2 minutes rest between
25 Wall Balls
15/12 Calorie Row/Bike/Ski

Option 2:  75/55lbs on the barbell

Competition
AMRAP 2 x 3 cycles with 2 minutes rest between
20 Dumbbell Thrusters 50/35lbs
15/12 Calorie Row

No comments.

Friday:  January 3, 2019

Warm-Up(0:00 – 15:00)

Mobility:  Doorway stretch (using the rig), :90/side

https://www.youtube.com/watch?v=OIT7xEA_gz4

2 Rounds
12 DB Goblet Squats
12 Alternating DB Snatches
12 Perfect Push Ups

Strength/Skill(15:00 – 35:00)
Back Squat:  4×3 at 90% of your new 3RM you established on Monday.

Otherwise do a 3×3 at moderate weight.

WOD(40:00 – 54:00):  Strict 14:00 Time Cap

Fitness
6 Rounds
6 KB Swings
8 Push UPs
10 KB Goblet Squats

Performance
6 Rounds
3 Power Snatches 135/95lbs
5 Ring Dips
7 Front Squats 135/95lbs

Option 2:  115/75lbs and matador dips instead of ring dips

Competition
6 Rounds
3 Power Snatches 165/115lbs
6 Ring Dips
9 Front Squats 165/115lbs

No comments.

Thursday:  January 2, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Couch Stretch or Dragon Pose, :90/side

:60 Squat Hold
20 Lateral Squats

Followed by:

2 Rounds
10 PVC Pass Throughs
10 PVC OH Squats

Strength/Skill(15:00 – 35:00)
Overhead Squat:  5×5 at moderate weight.

If you’re still working on OHS mobility, feel free to practice with an empty barbell or do a 5×3 front squat instead.

WOD(40:00 – 55:00)

Fitness
AMRAP 15 Minutes
2 Laps Run (or 300m row)
12 KB Goblet Squats
6 Wall Balls
12 WB Russian Twists

Performance
AMRAP 15 Minutes
2 Laps Run (300m row)
12 Front Rack Lunge Steps 95/65lbs
6 Hang Power Cleans
3 Shoulder to overhead

Option 2:  Reduce the barbell weight to 75/55lbs

Competition
AMRAP 15 Minutes
2 Laps Run
12 DB Front Rack Lunge Steps 50/35lbs
6 DB Hang Power Cleans
3 Man Makers*

*Holding two DBs, perform a pushup, followed by a row with the right DB, row with the left DB, into a squat clean thruster.

No comments.

Fitness, Performance, or Competition?

Between the Fitness, Performance, and Competition workouts, we have a variety of options for you to choose from when you come to the gym. The goal is to offer something for everyone, regardless of your level of fitness or CrossFit experience. But sometimes it’s hard to choose which one is best for you. To help with that, we wanted to share some thoughts…

First and foremost, there is no “one size fits all” option. The answer depends on both the individual and the day, but here are some guidelines:

1. The Competition version is for those who are focused on competing in CrossFit. If you never plan to compete in anything other than the annual CrossFit Open, the Competition option is probably not the best thing for you on a daily basis. These workouts contain advanced movements and weights, and may not be very beneficial or sustainable for someone looking simply to get (or stay) in shape. If you want to hit the Competition version once in a while, there’s no problem with that, but unless you aspire to compete in CrossFit, the Competition version probably shouldn’t be your main option.

2. The Performance workout is usually the best choice for the vast majority of our members. This version contains all the fundamental CrossFit movements, with weight options that are attainable for most people. Remember that quality of movement is your first goal, regardless of which option you select. You should be able to do the Performance workout with virtuosity before even considering the Competition version.

3. The Fitness version is our introductory workout, designed for those who are new to CrossFit and haven’t yet mastered the barbell movements that we see in the Performance and Competition versions. It usually has a bit less volume as well. This option allows you to focus on quality of movement without having to worry about the technical aspect of cycling a barbell in a workout. But the Fitness option is also suitable for experienced members who just want to take it a bit easier that day. We all have days when we’re tired, sore, stressed, etc., and might not want to lift heavy things, but still want to get a workout in. The Fitness option is perfect for those days.

The most important thing to remember is this: pick the option that’s most beneficial to you in terms of developing strength and fitness. Don’t let ego or pride guide you in that decision, and don’t “chase” the RX, if RX isn’t best for you. Even Rich Froning should do the Fitness option once in a while.

To that end, you are free, every day and for every workout, to pick and choose elements of each version in order to craft the workout that’s best for YOU. Sometimes that means your workout will contain a little bit of each option. Please don’t hesitate to ask the trainer to help you combine options, or modify components of an option, to come up with the most productive workout for you that day.

No comments.

Wednesday:  January 1, 2019

Reminder:  Open Gym:  1:00 – 3:00

 Happy New Year from Black Hills CrossFit!

New Year’s Day Wod:

31 Box jumps [January]
29 Thrusters 95/65lbs [February]
31 Burpees [March]
30 Air squats [April]
31 Shoulder to overhead 95/65lbs [May]
30 Pull ups [June]
31 Power cleans 95/65lbs [July]
31 Sit Ups [August]
30 Back squats 95/65lbs [September]
31 Push Ups [October]
30 Deadlifts 95/65lbs [November]
31 Double unders [December]

366 reps, 1 for every day in 2020

No comments.

Tuesday:  December 31, 2019

Warm-Up(0:00 – 20:00)
Mobility:  Internal Shoulder Rotation Stretch, :60/side

2 Rounds
15 Empty Bar RDLs
12 Empty Bar Front Squats
:30 Static Hanging Knee Raise Hold

Then….
3 Tall Power Cleans
3 Power Position Power Cleans
3 Hang Power Cleans (pause in hang)

Use an empty bar or light weight.

Strength/Skill(20:00 – 35:00)
Hang Power Clean: 4×2 (go for a 2RM if you’re feeling it, otherwise just work up to a heavy double)

WOD(40:00 – 54:00):  Strict 14:00 Time Cap

Fitness
For Time
21 DB Power cleans
9 Hanging knee raises
15 DB Power cleans
15 Hanging knee raises
9 DB Power cleans
21 Hanging knee raises

Performance
For Time
21 Squat Cleans 135/95lbs
9 Toes to Bar
15 Squat Cleans
15 Toes to Bar
9 Squat Cleans
21 Toes to Bar

Option 2: 115/75lbs on the barbell and power cleans instead of squat cleans.

Competition
For Time
21 Squat Cleans 155/105lbs
9 Toes to Bar
15 Squat Cleans
15 Toes to Bar
9 Squat Cleans
21 Toes to Bar

No comments.

Monday:  December 30, 2019

Warm-Up(0:00 – 15:00)
Mobility:  15 Duck Walk Steps directly into 15 Spidermans

2 Rounds
15 Banded Good Mornings
10 Assault Bike Cals

Strength(15:00 – 35:00)
Back Squat*:  Establish a 3RM Back Squat

*Similar to the 5RM the last four weeks, we’ll spend the next four weeks establishing a 3RM on Mondays and a 4×3 at 90% on Fridays.

Otherwise, do a 4×3 at moderate weight.

WOD(40:00 – 55:00) Strict 15:00 Time Cap

Fitness
For Time
33 Wall Balls
33 Burpees
22 Wall Balls
22 Burpees
11 Wall Balls
11 Burpees

Performance
For Time
43 Wall Balls
33 Burpees
32 Wall Balls
22 Burpees
21 Wall Balls
11 Burpees

Competition
For Time
53 Wall Balls
33 Burpee Box Jump Overs
42 Wall Balls
22 Burpee Box Jump Overs
31 Wall Balls
11 Burpee Box Jump Overs

Optional Workouts of the Week

Option 1:
20-16-12
Cal Row (16-13-10 for the ladies)
10-8-6
Devils Press 50/35lbs

Option 2:
3 RDS
50 Double Unders
5 Clean and Jerks 185/125lbs
1 Legless Rope Climb

No comments.