Strength
Back squats
4-4-4-4-4
*Aim for 5-10lbs more than last week 5RM
METCON
For time:
1 rope climb
21 sumo deadlift high pulls 95/65
21 thrusters 95/65
2 rope climb
15 sumo deadlift high pulls 95/65
15 thrusters 95/65
3 rope climbs
9 sumo deadlift high pulls 95/65
9 thrusters 95/65
Accessory work
Shoulders of steel
Arnorld press 3×10
Weightlifting
Barbell cycling
Every 1:50 for 5 sets
6 unbroken clean and jerk 135/95
Clean pulls @110% of 1RM clean and jerk
3-3-3-3
Jerk
5-5-5-5-5
Gymnastics
30 pistols
Skills
150 double unders
Core
GHD barbell bench press 3×15
Firebreathers
White
1min bar facing burpees
1min snatch
1min pull ups
1min clean and jerk
1min pull ups
1min double unders
1min hand release push ups
1min deadlifts
1min toes to bar
1min thrusters
1min bar facing burpees
Bar at 50% bodyweight
Silver
1min bar facing burpees
1min snatch
1min chest to bar pull ups
1min clean and jerk
1min chest to bar pull ups
1min double unders
1min handstand push ups
1min deadlifts
1min toes to bar
1min thrusters
1min bar facing burpees
Bar at 65% bodyweight
Gold
1min bar facing burpees
1min snatch
1min ring muscle ups
1min clean and jerk
1min bar muscle ups
1min double unders
1min handstand push ups
1min deadlifts
1min toes to bar
1min thrusters
1min bar facing burpees
Bar at 80% bodyweight
Legendary
1min bar facing burpees
1min snatch
1min ring muscle ups
1min clean and jerk
1min bar muscle ups
1min double unders
1min strict handstand push ups
1min deadlifts
1min toes to bar
1min thrusters
1min bar facing burpees
Bar at bodyweight
**This is a benchmark workout so try to stick with one of the preset version. Obviously, like any other workouts, scale as needed**
**BENCHMARK ALERT**
Tuesday January 8th “FIRESTORM”
Strength
Shoulder press
4-4-4-4-4
*Aim for 5-10lbs heavier than last week’s 5RM
Push press
2-2-2-2-2
METCON
8min AMRAP
10 dumbbell hang clean and jerk 50/35 (5 per side)
10 box jump overs 30/24
Maintenance/mobility
Mandatory 5min stretch
Accessory work
Shoulder of steel
Crossover symmetry 3 movements x3
Weightlifting
Barbell cycling
Every 110sec for 5 sets
6 power snatch 135/95
Snatch pulls @110% of 1RM
3-3-3-3
Front squats
5-5-5-5-5
Gymnastics
Accumulate 1min of:
Front planche hold
Core
40 GHD situps
40 back extensions
FL1
5 rounds for time:
5 D-ball cleans 100/70
50ft D-ball carry 100/70
FL2
5 rounds for time:
15 cals bike
1 peg board
Teams of 2
20min AMRAP
Partner 1:
Cals row
Partner 2:
15 wall balls 20/14
10 kettlebell swings 53/35
5 strict pull ups
Note: You can only switch after each completed rounds of the triplet.
Score: Total cals on the row and the reps for triplet combined
“TRIFECTA”
Gymnastics
Skills
Hollow/arch positions
Accumulate 60sec of:
Front planche
Back lever or L-sit
Iron cross (not even kidding) or pull up hold (at the top)
Not for time:
30 low ring muscle up transitions
METCON
For time:
15-12-9
Strict ring dips
Rope knees to elbows
*Rope knees to elbows are basically like regular knees to elbow but hanging on a climbing rope
Weightlifting (between cycles)
Barbell cycling
E2M10M (5 sets)
6 unbroken power snatch 135/95
Snatch pulls @110% of 1RM snatch
2-2-2-2
Snatch balance
2-2-2-2-2
Firebreathers
“SANTORA”
3 rounds for reps:
1min squat cleans 155/105
1min shuttle runs (20ft forward, 20ft backward = 1rep)
1min deadlifts 245/175
1min burpees
1min jerks 155/105
1min rest
US Army Sgt. Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar Province, Afghanistan, on April 23, 2010, from wounds sustained during a firefight with insurgents.
He is survived by his parents, Gary and Theresa; and sister, Gina.
Strength
Back squats
5-5-5-5-5
Note: Build to max
METCON
For time:
15 pull ups
50ft handstand walk
15 chest to bar pull ups
50ft handstand walk
15 bar muscle ups
50ft handstand walk
*Handstand walk are 25ft with must be 5ft increments
Target intent: 10min
Note: This is an advanced workout, scale accordingly. Pull ups/muscle ups can be ring rows or jumping pull ups. Handstand walk can inverted hand releases, around the world or bear crawls. Those are just options and not limited to
Accessory work
Shoulder of steel
Kettlebell press 3×10
Weightlifting
30 barbell or very light weight hip cleans
Gymnastics
L-sit hold 3xmax
Core
15 strict toes to bar
Strength
Shoulder press
5-5-5-5-5
*Build to max
Note: CrossFit total is Monday February 18th
METCON
5 rounds for time:
15 hang power snatch 75/55
50 double unders
Accessory work
Shoulders of steel
Crossover symmetry 3 movements x3
Weightlifting (in between cycles)
E2M10M
6 unbroken clean and jerks 135/95
Clean pulls @110% of Clean and jerk 1RM
2-2-2-2
Front squats
2-2-2-2-2
Gymnastics
Handstand walk 3x 25ft
Core
3 sets
15 back extensions
15 GHD situps
FL1
For time:
21-15-9
Cals bike
Strict pull ups
FL2
For time:
9-15-21
Strict handstand push ups
Cals row
METCON
10 rounds for reps
1min max cals row
1min max burpees at 6inch target
1min rest
Score is total cals and burpees combined
