Middle of the Week CrossFit Torture

Wow – there were like 20 people at the gym this morning! Were people really that excited to do burpee box jump overs?? I think they are all crazy! Wait….what was I there for? Yes, I know it’s nuts but I just like going to the gym every morning 🙂

The only way to ensure a loss is to quit.

  GENERAL WARM-UP (~12:00)

Plate Warm-up Sequence
0:20 In and outs.
0:20 Alternating feet side hops.
0:20 Alternating feet forward hops.
0:20 Single leg forward hops.
0:20 Both feet side hops.
0:20 Plank hand walk.
*~0:10 Rest between movements

Then, 0:45/0:45 Bird dog hold
0:30 Single arm high plank, right
5 Broad jumps, progressively increasing in distance
0:30 Single arm high plank, left


Hang Power Clean Progression (A) (~5:00) *With an empty barbell:
5 Dip and drives 5 Dip and drive to elbows high
5 Muscle cleans
5 Lands
5 Hang power cleans

Build-up (~7:00)
5 Hang power cleans, light
3 Burpees
3 Box jump overs, low
3 Hang power cleans, moderate
3 Burpee box jump overs, low
3 Hang power cleans, workout weight
3 Burpee box jump overs, workout height
3 Hang power cleans, above the intended workout weight


  WORKOUT (~10:00)

For Time: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Hang power cleans (135lbs/95lbs) 65# (10, 9, 8, 7)
Burpee box jump overs (24″/20″) 16″ step overs (10, 9, 8, 1)
(The damn boxes – how in the world am I ever going to get myself to jump on the damn thing?? ugh…someday…it will show up out of nowhere when I least expect it.)

This workout really sucked! Yes, it was bad. Burpees are NEVER a good thing. I feel like these things only get worse. I don’t feel like I ever improve on these. Will I ever??

Notes This is intended to be a relatively fast-paced workout where the descending rep scheme promotes intensity. The hang power clean load is moderate and it is intended for all rounds to be performed consecutively following a quick transition from the burpee box jump overs. The burpee box jump-overs are intended to be performed at a steady and consistent pace on rounds of 10 through 6 and strive for a sprint effort on the rounds of 5 through 1. Hang Power Clean *Reduce load so that it is challenging yet doable for 10 reps. Burpee Box Jump Over *Reduce height for consistent movement.


Dumbbells *Use dumbbells for the hang power cleans Bag/Backpack For time 20-18-16-14-12-10-8-6-4-2 reps Bag clean to shoulder 10-9-8-7-6-5-4-3-2-1 reps Burpee broad jumps (4ft) *The workout is performed as follows: 20 Bag cleans to shoulder 10 Burpee broad jumps 18 Bag cleans to shoulder 9 Burpee broad jumps…


Workout, part 2 (~7:00) Immediately upon completing part 1 take 7:00 to find: 3 Hang power clean

Notes This is a heavy lifting element that is performed in a fatigued state and a tight timeframe. It is intended for athletes to build up gradually over the course of the 7:00 and allow themselves 2 opportunities at very heavy loads. Movement Options *Use dumbbells for larger reps *Use higher reps to dial in technique. *With a bag or backpack increase reps and slowly add loading if possible.

Ok – as I so nicely titled this post…yes, it was CrossFit Torture. I swear people created these WODs to see how us old, fat people were going to handle them. Don’t worry I did what I could – didn’t say I had to do all of them! Did you know that fat, old people are slow? No matter how fast we think we are going, we are still slow. So, don’t worry 10 minutes wasn’t long enough to do much! Well, it was plenty long enough to make me feel like I had been tortured. But I guess another day in the gym — accomplished! Good workout to start the day!

Have a great day everyone! see you all tomorrow!

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