Category: Blackout

Daily Workouts (WOD)

Strength

Squat cycle W9D1 (Deload)

4 sets

2 front squats
4 back squats

*bar at 63% or 1RM front squat

METCON

12min AMRAP

8 burpees to target (6inch above reach)
8 toes to bar
8 deadlifts 225/155

Lite/beginners

12min AMRAP

8 burpees
8 knee raises
8 deadlifts 155/105

BURN

For time:

50cals row
5 hill runs
50cals bike
5 hill runs
50 wall balls 24/20

Accessory work
Shoulders of steel
Dumbbell lateral raises 8×10

Weightlifting
Hip snatch 5×5

Gymnastics
Accumulate 1min of handstand hold

Core
L-sit hold 5x max

METCON

For time:

1000m row

then

3 rounds

75 double unders
12 dumbbell hang power cleans 50/35
9 dumbbell step overs 50/35 24/20

then

1000m row

Lite/beginners

For time:

500m row

then

3 rounds

75 single unders
12 dumbbell hang power cleans 35/20
9 box step overs 24/20

then

500m row

Accessory work
Shoulders of steel
Crossover symmetry 3 movements

Weightlifting
5 sets
5 snatch balance
5 sot press

Gymnastics
Accumulate 90sec of front planche

Core
3 rounds
10 GHD sit ups
15 toes to bar

TEAM WOD

Teams of 2

For time:

21-15-9-3-1

Partner deadlift 405/285
Synchronized burpees over the bar

BURN

20min AMRAP

1 hill run
21 kettlebell swings 53/35
15 goblet squats 53/35
9 hand release push ups

“TRIFECTA”

–Pure blackness–

Gymnastics

Accumulate 1min of:
Front planche hold
False grip hang

Not for time:

10 pull overs
10 skin the cat
10 wall climbs

METCON

4 rounds for time:

1 pegboard ascent
10 toes to bar
20 air squats

Weightlifting

5 sets

1 deadlifts
1 hang clean
1 thruster
2 jerks

*Build up to max

Clean pulls @100% of 1RM clean and jerk
3-3-3-3 touch and go

Firebreathers

“AMANDA”

White Firebreather

For time:

9-7-5

Pull ups
Squat snatch 75/55

Silver Firebreather

For time:

9-7-5

Chest to bar pull ups
Squat snatch 95/65

Gold Firebreather (Rx)

For time:

9-7-5

Ring muscle ups
Squat snatch 135/95

Legendary Firebreather (2017 CrossFit games)

“AMANDA .45”

For time:

13-11-9-7-5

Ring muscle ups
Squat snatch 135/95

Conditioning

3 rounds not for time:

15/12 cals bike
20 cals row
10 box jumps overs 24/20

Note: Do not go all out for this, have fun, enjoy the ride

METCON

3 rounds for time:

2 legless rope climbs
35 wall balls 20/14

Lite/beginners

3 rounds for time:

6 rope leg wraps
35 wall balls 14/10

Accessory work
Shoulders of steel
Crossover symmetry 3 movements

Weightlifting
Hip cleans 3×5

Gymnastics
30 pistols

Core
21-15-9
GHD sit ups
Back extensions

Strength

Squat cycle W8D2

6 sets

2 front squats
4 back squats

*bar at 85% of 1RM front squats

Note: Last push, stay focus and get through it. Next week is deload then testing

METCON

For time:

200ft handstand walk

*5ft increments, 25ft lengths
Timecap: 10min

Note: If you don’t finish within the 10min timecap, score will be 10+ distance not completed. 5ft = 1 rep

Lite/beginners

10min of handstand practice

Accessory work
Skills
Handstand to forward roll 10x

Weightlifting
Split jerk presses 3×5

Gymnastics
Rope pull ups 3xmax

Core
Hanging L-sit hold 3xmax

Conditioning

15min EMOM alt min

1min 14/10 cals row
1min 10 burpees
1min 30 double unders

METCON

For time:

12-9-6

Bodyweight bench press
Bar muscle ups

Lite/beginners

For time:

12-9-6

Bench press 135/95
Strict pull ups

Accessory work
Kettlebell press 3×10

Weightlifting
Hip squat snatch 5×5

Gymnastics
Accumulate 1min of Front planche

Core
Accumulate 1min of L-sit hold

FL1

500m swim

FL2

For time:

21-15-9

Wall balls 30/20
GHD situps

Strength

Squat cycle W8D1

6 sets

2 front squats
4 back squats

*bar at 90% of 1RM front squat

Note: Next week is deload week then testing, hang tight

METCON

For time:

21-15-9

Alternating dumbbell snatch 50/35
Toes to bar

Rx+
Dumbbell at 70/50
Knees to elbow

Lite/beginners
Dumbbell at 35/25
Abmat situps

Accessory work
Shoulders of steel
Crossover symmetry 3 movements

skills
150 double unders AFSAP (as few sets as possible)

Weightlifting
Pendlay rows 5×5

Gymnastics
Accumulate 90sec of front planche

Core
3 rounds
15 GHD situps
15 back extensions