Thursday CrossFitting – Oh My It’s July

Only about 7 people at class today. Not quite as humid today but still pretty warm. I got a decent spot where I could feel the fan a lot! Worked better 🙂

“Compassionate people are geniuses in the art of living. More necessary to the dignity, security, and joy of humanity than the discoverers of knowledge”. – Albert Einstein

  GENERAL WARM-UP (~10:00)

3:00 Row or bike

Dynamic Squat Prep
5/5 Duck walks – not sure I was really cut out to be a duck – VERY DIFFICULT!
5/5 Knee to chest walks
5/5 Quad stretch with reach walks
5/5 Over the hurdle walks
5/5 Toy soldiers
3/3 Seated hip rotations – ok I think you have to be very flexible to do this and the last 2 things – I really don’t think I get it – I can’t move quite like that…
3/3 +half lunge
3/3 +full lunge 3/3 +squat



Toes-to-bar Progression (A) (~4:00) Ok – me and the bar….I don’t think I’ll ever get any of this bar stuff! Maybe someday but it will definitely be a LONG time! I can’t figure out how to pull down with my arms, how to really swing and then pull down with the arms. I was sure my arms are much stronger but can’t figure out why I can’t do this stuff?? I did knee raises but they aren’t very good.
10 Kip Swings
5 Larger Kip Swings
2 Swings + 1 knee tuck
2 Swings + 1 knees to elbows
2 Swings + 1 toes to bar or knee raise
3 Toes to bar or knee raises

Back Squat Prep (~2:00) 45# bar
5 Back squats with 0:04 pace in the bottom
5 Back squats

2 Sets
3 Toes to bar – toes to rig post
3 Back squats – 45# – 55#
0:20 Row – bike

Notes Use the intended workout weight on the second round. Perform the row at a hard effort on the second round. Transition (~3:00) Finalize options and set-up. Take care of any final workout prep.

  WORKOUT (~12:00)

For time:
30 – 20 – 10
Toes to bar – toes to rig post (all 3 rounds)
Back squats (135lbs/95lbs) – 55# (2 rounds)
*20cal/16cal Row after each round – 16cal bike (2 rounds)

Notes This workout is a trunk and lower body blaster that utilizes a descending rep scheme to promote intensity. The toes to bar volume is challenging and short breaks may be needed on each round.
The back squat load is intended to allow for reps to be completed unbroken or with one short rest break.
The best strategy for the row may be to complete the first 2 rounds at a moderate pace while the last effort can be treated as a sprint to the finish.
Faster times for this workout may be under 7:00-8:00 while the intent is for all to be complete in under ~12:00.
If limited on rowers, potential workout modifications are: 1) Use any piece of cardio equipment (rower, bike, SkiERG, etc.) 2) Perform 60cal/48cal at the beginning of the workout and then have athletes rotate to the rowers.





Toes to Bar
*Toes to barbell or knee raise.

Back Squat *Reduce reps 1st today, then load as needed.

Row *Row a number of calories that allows for completion in under 1:30-2:00 each round.

Minimal Equipment Options Dumbbells Available For time: 30 – 20 – 10 V-ups Dumbbell front squats *300m Run or 1,000m bike after each round. Bodyweight Only 3 Rounds for time 25 V-ups 40 Air squats 300m Run


3 Rounds NOT for time
8/8 Bulgarian split squats – 15# db set
15/15 Dumbbell side bends – 15# db
Notes The split squat with a 0:03 lowering phase and use a moderately challenging load.

Good workout again. One more day and then the weekend. Wonder how many will be at class tomorrow?

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