Saturday 12-16-17

1) Deadlift- Pull a heavy triple with near perfect form. 

“Three Peat”

Teams of 3
70/50 Calorie Row, 70 Bar-Facing Burpees, 70 Power Snatches (75/55)
60/40 Calorie Row, 60 Bar-Facing Burpees, 60 Power Snatches (95/65)
50/35 Calorie Row, 50 Bar-Facing Burpees, 50 Power Snatches (115/80)
40/30 Calorie Row, 40 Bar-Facing Burpees, 40 Power Snatches (135/95)
30/20 Calorie Row, 30 Bar-Facing Burpees, Max Power Snatches (155/105)

One athlete works at a time in this team of 3 workout. The weight on the power snatches should be something that athletes could complete 25, 20,1 5,10, and 5 repetitions unbroken respectively if they needed to. Calories are different for teams of men and women. For mixed teams, complete 60-50-40-35-25 calories. Two athletes can switch out weight after each round of power snatches as other athlete works on the rower. Athlete may get to the rower early, but cannot begin until the last power snatch is completed. If athletes reach the last barbell, they will complete as many reps as possible in the remaining time.

Friday 12-15-17

1) Strength

Single Leg bridges- 4x10 light. Tempo 3,0,x,1


“Heartbreak Kid”


3 Rounds:

10 Front Squats (185/135)

20 Chest to Bar Pull-Ups

30 Push Ups


“Heartbreak Kid” is a CFNE Benchmark Workout. The weight on the barbell should be heavier, but something that athletes could complete in 1-2 sets each round. The weight will come from the ground, so it should be a load that athletes can safely clean. Squat cleaning the first rep is allowed. In order to get the proper stimulus, the pull-up and push up variations should be something that could be completed in no more than 4 sets each round.

Monday 12-11-17

“Four Thirty”

30 Dumbbell Snatches (50/35)
30 Box Jumps (24/20)
30/21 Calorie Row
30 Toes to Bar

In today’s workout, the weight on the dumbbell should be something that athletes could complete 20+ repetitions (10 per arm) unbroken if they needed to. Looking to choose a toes to bar variation that athletes can maintain a rhythm with throughout.

Wednesday 12-6-17


2 Bar Muscle-ups
4 Strict Hanstand Push-ups
8 Dumbbell Hang Squat Cleans (50’s/35’s)

Playing around with some higher skill movements in today’s workout. That being said, for athletes with no goals of competing in the sport of CrossFit, we will provide a similar option that will allow them to get a similar stimulus. If performing this version of the workout, athletes should be able to perform each station in 1 set, or 2 sets maximum.

Option A:

7 Chest to Bar Pull-ups
7 Dumbbell Push Press (50’s/35’s)
7 Dumbbell Hang Squat Cleans (50’s/35’s)

Option B:

7 Pull-ups
7 Dumbbell Push Press (35’s/25’s)
7 Dumbbell Front Squats (35’s/25’s)