Part 1: double unders
Practice makes perfect.
Then…
5 wallballs
5 pullups
5 box jumps
5 burpees
15 double unders
AMRAP in 20 minutes
Option 2: 8 ring rows instead of pullups; 25 single unders instead of DU
Option 1+: heavy wallball; chest to bar pullups
Part 1: Clean 3×1
Full or power. Or use this time to practice handstand pushups.
Then…
Option 1: Open 15.4
3 handstand push-ups
3 cleans (185/125)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc.
AMRAP in 8 minutes
Option 2: Open 15.4 Scaled
10 push presses (95/65)
10 cleans (115/75)
AMRAP in 8 minutes
—
Full or power cleans are permitted.
Modify either option by reducing the weight.
Do in heats so that everyone doing Option 2 can have two barbells.
On Thursday Nov 22 (Thanksgiving Day) we will have two classes: 530am and 830am. All other classes that day are cancelled. Come in early, work out, and earn your gluttony.
On Friday Nov 23 we will have classes at 530am, 830am, 11am, and noon. The 4pm/5pm/6pm classes are cancelled.
On Saturday Nov 24 we will have our normal Open Gym from 9am – noon.
Happy Thanksgiving from BHCF!
Part 1: Overhead Squat 3×1
Go heavy, or use this time to practice mobility and flexibility.
Then…
KB Overhead Squats 4/8/12/16/20 (half right, half left)
KB Lunges 4/8/12/16/20 (alternating r/l)
Run 2 laps or row 300m after each round
AMRAP in 18 minutes. Cap of 5 rounds.
Choose a light to moderate kb weight and record that with your time.
The lunges are done with the kb held in front, not overhead.
Last running workout for 2018. Be careful at 530am and in the evening.
Part 1: Turkish Get-up 3×10 (5 per side)
Use light to moderate weight, with a focus on mobility and stability. Here’s a great video:
Then…
1 minute knees to elbows
2 minutes kb swings
3 minutes situps
4 minutes burpees
5 minutes cal row or bike
Your score is total reps accomplished.
Option 1: 55/35
Option 2: 35/25; hanging knee raises
Option 1+: 70/45
Option 1: Artie
5 pullups
10 pushups
15 squats
5 pullups
10 thrusters (95/65)
AMRAP in 20 minutes
Modify the pullups by doing ring rows. Modify the thrusters by doing wallballs.
Option 2: Hammer
5 power cleans (135/95)
10 front squats (135/95)
5 shoulder to overhead (135/95)
20 pullups
90 seconds rest
5 rounds
Monitor your own rest periods. Record the total time for all 5 rounds.
Modify by reducing the weight of the barbell. Modify the pullups by doing ring rows.
Option 3: Austin
In 15 minutes, perform:
2 burpee bar muscle ups (sub: burpee jumping pullups)
800m run
2017m row
Followed by…
7 strict pullups (sub: regular pullups or ring rows)
7 wallballs
7 clean and jerks (165/115) (sub: reduce weight)
7 toes to bar (sub: hanging knee raises)
7 box jumps
AMRAP in 11 minutes
If you complete the run/row, rest until the 15 minute mark and then begin the AMRAP. If you do not complete the run/row, begin the AMRAP at the 15 minute mark.
—
Happy Veteran’s Day from BHCF. Thank you to all who have served.
For those who are new to CrossFit, Hero WODs are designed to honor those who have made the ultimate sacrifice in service to their country. Click on the links above to read about the heroes these workouts are named after. Austin is for our very own Austin O’Cilka. Sometimes you have to run in the cold and snow.
Part 1: Deadlift 5 (75%) – 3 (85%) – 1+ (95%)
Then…
Option 1:
350m row
25 deadlifts
350m row
25 thrusters
350m row
A: 185/125 deadlift; 95/65 thrusters
B: 135/95 deadlift; 75/55 thrusters
Option 2:
350m row
35 kb swings
350m row
35 wallballs
350m row
A: 55/35
B: 35/25
—-
Normal schedule on Monday (Veterans Day).
Part 1: Press or Bench Press 5 (75%) – 3 (85%) – 1+ (95%)
Then…
15 hand-release pushups
20 air squats
15 inverted rows or ring rows
20 situps
30 second plank
AMRAP in 20 minutes. Cap of 7 rounds.
Option 1+: 10 pistols (alternating r/l) instead of air squats
Here’s an example of an inverted row. Just use a barbell and the j-cups to set it up, or use rings that are at a similar height.
Part 1: Power Clean 3×1
Full or power.
Then…
In 3 minutes, perform:
10 power cleans
15 toes to bar
AMRAP cal row or bike
4 rounds. Rest 3 minutes between rounds.
Your score is the total calories accomplished.
Option 1: 115/75
Option 2: 95/65; hanging knee raises
Option 3: 15 kb swings instead of power cleans
Option 1+: 135/95 or more
Part 1: Press or Bench Press 5 (75%) – 3 (85%) – 1+ (95%)
Then…
10 shoulder to overhead
10 burpee box jumps
5 rounds
Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75; jumps required
Part 1: Back Squat 5 (75%) – 3 (85%) – 1+ (95%)
Then…
Front Squats 15/12/9/6/3
Double Unders 50/40/30/20/10
Pullups 15/12/9/6/3
Option 1: 95/65
Option 2: 75/55
Option 3: kb goblet squats and ring rows 18/15/12/9/6; 2x single unders
Option 1+: 115/75 or more; chest to bar
If you want to do barbell squats but not front squat, do back squats instead.
Then (optional)…
30 dumbbell snatches (alternating r/l)
20/16 cals
10 burpee toes to bar
Dumbbell RX is 50/35 but it should be light so reduce accordingly.
Burpee ttb is just like a burpee pullup but with a toes to bar. Modify by doing a hanging knee raise.
Part 1: Deadlift 3 (70%) – 3 (80%) – 3+ (90%)
Part 2: clean and jerk warmup
Then…
20 deadlifts
30 pushups
40 situps
15 power cleans
20 pushups
25 situps
10 clean and jerks
10 pushups
10 situps
Option 1: 135/95
Option 2: 95/65
Option 1+: 155/105
Option 1++: 20 ring dips instead of 20 pushups; 10 handstand pushups instead of 10 pushups
Part 1: Press or Bench Press 3 (70%) – 3 (80%) – 3+ (90%)
Then…
Double Tabata
In 4 minutes, perform max reps of each of the following, using a 40 seconds work / 20 seconds rest interval:
Jumping Squats
Calorie Row or Bike
Jumping Lunges (alternating r/l)
Knees to Elbows
You can do the exercises in any order as long as you do 4 minutes of each.
Your score per exercise is the lowest reps in a 4 minute cycle.
Your total score is the sum of the lowest reps.
Example:
0-:40 — 14 cals
:40-1:00 — rest
1:00-1:40 — 13 cals
1:40-2:00 — rest
2:00-2:40 — 13 cals
2:40-3:00 — rest
3:00-3:40 — 10 cals
3:40-4:00 — rest
Ben’s score for the cals is 10, and at 4:00 on the clock he proceeds into:
4:00-4:40 — 22 knees to elbows
4:40-5:00 — rest
5:00-5:40 — 20 knees to elbows
5:40-6:00 — rest
6:00-6:40 — 21 knees to elbows
6:40-7:00 — rest
7:00-7:40 — 19 knees to elbows
7:40-8:00 rest
Ben’s score for the knees to elbows is 19.
Ben does the same thing with jumping lunges from 8:00-12:00, with his lowest score being 10. He then finishes with jumping squats from 12:00-16:00, with his lowest score being 11.
Ben’s total score is 50 (10+19+10+11). Write this score on the board.
Exercises can be done in any order. For the jumping lunges, you must lunge with each leg for one point.
On Saturday November 3, beginning at 930am, Coach Fish will be conducting a Barbell Fundamentals class. This is for anyone who wants some additional practice/instruction on the Olympic lifts (clean/jerk and snatch). Coach Fish will help newer members become more proficient with the movements and assist more experienced members with form and technique corrections. We will also work on barbell cycling and efficiency tips.
This class is free for all members. If you plan on attending, please write your name on the signup list on the whiteboard in the office. If there’s good turnout, this is something we hope to do a couple of times a month.
This is a great opportunity to get better at one of the more challenging aspects of our program. Don’t miss it!
Part 1: Snatch 3×1
Full or power.
If you’re new to weightlifting, or otherwise don’t want to snatch, do cleans instead.
Then…
1 lap or 150m row
1 power snatch
Add one rep to the snatches in each subsequent round.
AMRAP in 16 minutes. Cap of 8 + the run/row.
Option 1: 95/65
Option 2: 75/55
Option 3: kb swings instead of snatches (add 2 reps in each subsequent round)
Option 1+: 115/75 or more
Option 1++: full snatches
Part 1: Press or Bench Press 3 (70%) – 3 (80%) – 3+ (90%)
Then…
Pullups
Box Jumps
Shoulder to Overhead
3/6/9/12/15/18
AMRAP in 14 minutes. Cap of 6 rounds.
Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75
Modify the pullups by jumping or by doing ring rows.
For those who track their workouts, we did this one on June 11, 2018. Let’s see how much better we got this summer.
Part 1: Back Squat 3 (70%) – 3 (80%) – 3+ (90%)
Stop a rep or two short of failure on the 3+ set this week.
Then…
Wallballs 30/20/10
Burpees 10/20/30
Option 1+: heavy wallball
Then (optional)…
KB Swings
Situps
Pullups
21/15/9
Option 1: 55/35
Option 2: 35/25; ring rows or jumping pullups
Option 1+: 70/45
Part 1: Deadlift 5 (65%) – 5 (75%) – 5+ (85%)
Stop a couple reps short of failure on the 5+ set.
Then…
Deadlifts 18/12/6
Toes to Bar 21/15/9
Cals 24/18/12 (men); 21/15/9 (women)
Option 1: 185/125
Option 2: 135/95; hanging knee raises
Option 1+: 225/155
Part 1: Bench Press 5 (65%) – 5 (75%) – 5+ (85%)
Same drill as Monday.
Then…
400m run or 500m row
45 pushups
400m run or 500m row
60 wallballs
400m run or 500m row
75 situps
Option 2: 30 pushups; 45 wallballs; 60 situps
Option 1+: 60 pushups; 75 wallballs; 90 situps
Skill Work: kipping pullups and double unders
If kipping pullups are new to you, begin with the kipping swing. See the video below.
Then…
Pullups
Burpees
1/2/3/4/5/6/7/8/9/10/11/12
20 double unders after each round
AMRAP in 20 minutes. Cap of 12 rounds.
Option 2: ring rows instead of pullups; 40 single unders
Option 1+: unbroken DU
