Category: Blackout

Daily Workouts (WOD)

Power/Skills

10min to find:

Highest box jump
Longest standing broad jump

METCON

For time:

21-15-9
Sumo deadlifts high pulls 95/65
Thrusters 95/65
2-4-6
Rope climbs

Note: Rep scheme goes like this:
21 sumo deadlift high pulls
21 thrusters
2 rope climbs
Continue with 15/15/4, 9/9/6

Accessory work

5 sets
10 dumbells alt shoulder front raises
10 dumbbells alt lateral raises
10 dumbbells alt hammer curls

Note: Pick a weight challenging for 10 reps

5 sets
5 barbell snatch high pulls
5 barbell hang snatch

Core
50 V-ups

Team series week 1

Workout 2

For time:

20 synchronized squat cleans 135/95 95/65
20 synchronized squat cleans 185/125 135/95
20 synchronized squat cleans 225/155 155/105

Timecap: 7min

Tie break: Time after each sets of 20

Rest 10min

Workout 1

7min AMRAP

Synchronized bar facing burpees

Scaled: stepping over the bar allowed

Note: You can review the workout standards here:
https://games.crossfit.com/workouts/teamseries/2018/1?division=500&workout_type=rx

“TRIFECTA”

Gymnastics

Skin the cat
5 sets of 5

18min EMOM

1min 10 Handstand push ups
1min 10 strict pull ups
1min 10 V-ups

If you can no longer complete all 10 reps of a given movements, go down by one rep for the next cycle

5min to find max distance handstand walk

Weightlifting W4D4 (week 5 is deload)

Snatch
7×1
Clean and jerk
7×1
Front squat
7×1

Note: Solid heavy singles, focus on technique and no fails

Firebreathers

White Firebreather
20min AMRAP

25 double unders
6 power snatch 95/65
3 pull ups

Silver Firebreather
20min AMRAP

50 double unders
6 power snatch 115/85
3 chest to bar pull ups

Gold Firebreather
20min AMRAP

75 double unders
6 power snatch 135/95
3 bar muscle ups

Legendary Firebreather
20min AMRAP

25 triple unders
6 power snatch 165/115
3 strict ring muscle ups

Team series week 1
Workout 3 and 4

Workout 3

For time:
21-15-9

Synchronized pull ups
Synchronized deadlifts 225/155

Scaled
Synchronized jumping pull ups
Synchronized deadlifts 135/95

Timecap: 45min

Workout 4

5 rounds for time:

50 double unders (each)
50ft synchronized overhead dumbbell lunges 50/35

Scaled
Single unders (each)
50ft synchronized overhead dumbbell lunges 35/20

TImecap 15min

Strength

Tempo back squats
3-3-3-3-3

*3sec down, 3sec up

METCON

For time:
10-1
Pistols
1-10
Kettlebell swimgs 70/53

Weightlifting W4D3

Power snatch
5×3
Snatch pulls @110% of 1RM snatch
3×2
Front squats
3×2
*All front squats working sets above 70% of 1RM

Accessory work

Dips or ring dips
3×10

Split jerk push press
3×10
*Barbell or PVC pipe, technique and mobility focus

Core
3 sets
10 V-ups
15 GHD sit ups
20 back extension

Gymnastics complex
E2M10M

1 strict toes to bar
1 strict pull ups
2 toes to bar
2 kipping pull ups
3 knees to elbows
3 bar muscle ups

Note: scale each movement to your capacity

METCON

For time:

50/35 cals row
40 wall balls 20/14 11/10
30 burpee box jumps 30/24
20/14 cals bike
10 weighted strict chest to bar pull ups 20/10

Scaled

For time:

50/35 cals row
40 wallballs 20/14 10/9
30 burpee box jumps 24/20
20/14 cals bike
10 pull ups

Skills

Kick to handstand
handstand push ups
kipping handstand push ups
Ring handstand push ups
Straddle to handstand
L-sit to handstand

METCON

For time:

5 ring handstand push ups
5 squat cleans 185/125
10 strict handstand push ups
10 squat cleans 155/105
20 handstand push ups
20 squat cleans 135/95
40 ring dips
40 squat cleans 95/65

Scaled option:

For time:

5 strict handstand push ups
5 squat cleans 155/105
10 handstand push ups
10 squat cleans 135/95
20 ring dips
20 squat cleans 95/65
40 push ups
40 squat cleans 95/65

Weightlifting W4D3

Clean and jerk
5×1
Clean pulls @110% of 1RM clean and jerk
3×2
Back squats
5×2

Accessory work
Crossover symmetry 3xeach
WY negative
Snow angel
ATYT

30 med ball GHD sit ups
30 med ball back extensions

5 sets (barbell only)
1 hip snatch
1 hang snatch
1 snatch
1 snatch balance
1 overhead squats

Strength/skills
Weightlifting W4D1

Snatch balance
5×1
Hang snatch
5×2
Power clean + power jerk
5×1+1

METCON

3min AMRAP
21 shuttle runs 20ft
Max clean and jerks 95/65

1min rest

2min AMRAP
15 shuttle runs 20ft
Max clean and jerks 135/95

1min rest

1min AMRAP
9 shuttle runs 20ft
Max clean and jerks 155/105

Score your total clean and jerks for all the AMRAPs combined

Accessory work

Crossover symmetry
Choose 4 exercise and perform 3 sets of each

5 sets
5 PVC pipe overhead squats + 5 sots press at the bottom of the last overhead squat

For quality
15 strict toes to bar

Team of 2 (MM,FF,MF)

15min to find

Max deadlift

2min rest

15min AMRAP

15 partner wall balls 20/14
12 sync bar facing burpees
9 partner deadlifts 365/255

For opposite sex teams, share the wall balls as needed and the deadlift will be at 320. 3x45lbs plates on one side and 2x45lbs plates on the other

Score is max deadlift for both partners + the AMRAP reps combined