Workout of the Day

A. For Time
Rope Climbs @ 3/2
600m Row
30 Overhead Squats @ 95 / 65 / 35
600m Run
30’ right arm, 30’ left arm KB overhead walking lunge @ 16K / 12K / 8K
16 Kipping handstand push-ups (Scale: AbMats or Seated DB Press)
30 Box Jumps @ 24 / 20 / 12
60 American KBS @ 16K / 12K / 8K
*25:00 Cap
*time recorded
Scaling Guide:
– Goal finish time 18-22 minutes.
– Scale-up: 5 rope climbs, 1000m row, 26 HSPU (women do 16 head to floor), 50 box jumps, 53lb kettlebell swing. . . same time limit.

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A. 15:00 EMOM
Min 1 – 3 Power Clean
Min 2 – 3 WTD Strict Pull-up
Min 3 – Rest
*build to a max  weight in both mvmts, weights recorded

B. 8 minute AMRAP
2-4-6-8…etc
Hang Power Cleans @ 95 / 65 / 35
Toes-to-bar
40′ bear crawl (20′ out and 20′ back, each 20′ counts as a ‘rep’)
(e.g. 2 hang power cleans, 2 toes-to-bar, 40′ bear crawl, 4 HPC, 4 T2B, 40′ bear crawl, 6 HPC, 6 T2B, 40′ bear crawl, etc.)
*total reps recorded

Optional ‘Cash Out’:
2 Rounds AFAP
15 Pull-ups
20 Wall Balls

Scaling Guide:
80 – 200 reps

A. Spend appx 8:00 of practicing / learning  pistols or pistol progressions

then…

E:90 O:90
3 Pistols (or progression) / Leg x 5 Sets

B. 16:00 EMOM
Min 1 – 1 Back Squat @ 70-80%
Min 2 – 3/arm Single Arm Ring Row

*all sets across %

C. 7:00 AMRAP
30 Back Squats @ 155 / 95 / 55
Max DUs in remaining time
*total reps recorded

Optional ‘Cash Out’: Tabata Row or Assault Bike

Scaling Guide:
– 100-350 reps.
– You might want to think about scaling up the weight if you are a good squatter and you don’t want to do hundreds of double unders.

“The present time has one advantage over every other – it is our own.” -Charles Caleb Colton

A. In 10:00 Build to a max or near max (85-95%) Clean and Jerk

Then…

6:00 E2O2

3 C&Js @ 50-60%

B. 8:00  AMRAP
10 clean and jerks @ 155 / 95 / 65

Then max rounds with the remaining time:
6 Left, 6 right, single arm Russian KBS @ 24K / 16K / 12K
6 goblet squats (same)
4 reps of 15′ out, 15′ back lateral shuffle with line touch
6 ring push-ups

2:00 Rest

8:00  AMRAP
10 clean and jerks @ 155 / 95 / 65

Then max rounds with the remaining time:
6 Left, 6 right, single arm Russian KBS @ 24K / 16K / 12K
6 goblet squats (same)
4 reps of 15′ out, 15′ back lateral shuffle with line touch
6 ring push-ups
*total rounds combined in both amraps is your final score.

Scaling Guide:
– 7 – 10 rounds, about 1:30 per round after the clean and jerks.
– Scale Up: Kb hang snatches instead of swings and 10/6 ring dips instead of push-ups.

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

A. 8:00 E202
4-6 TTBs

B. In 20:00 Minutes or less
25-20-15-10-5
Step-ups / leg @ 20” / 16” / 12”
Russian KBS @ 24K / 16K / 12K
Ball Slams @ 10 lbs
*no time recorded

Optional ‘Cash Out’:
3 rounds
10 chest-to-bar pull-ups
15 wallball shots

A. 8:00 work on Ring Dip or Strict MU progressions

Then…
8:00 E202
2-5  Ring Dips or Strict MU progressions

B. 18:00 EMOM
Min 1 – 3 Back Squats @ 60-70%
Min 2- 5 / arm SA Ring Rows
Min 3 – Rest

C. 4:00 AMRAP
10 Thrusters @ 95 / 65 / 45
30 DUs (60 Singles)
*Time recorded

“Don’t wait for extraordinary opportunities. Seize common occasions and make them great. Weak men wait for opportunities; strong men make them.” -Orison Swett Marden

A. For Time

1200 M Run (10:00 Cap)

Then..
5 rounds (4 Rounds)
12 chest-to-bar pull-up (jump CTB)
12 kipping handstand push-up (Seated DB Press)
12 power clean @ 95 / 65 / 45
18 wall ball @ 20lb/10′, 14lb/9′, 10lb/8′
*Time recorded

*30:00 Cap

Scaling Guide:
– 22 – 30 minutes
– Scale-up: 135 / 85 PC, 4”/2” Deficit HSPU

“Success is a science; if you have the conditions, you get the result.” – Oscar Wilde

A. Spend 10 minutes working up to a challenging (80-90%) Split jerk out of the rack

B. 5 rounds for time
5 Jerks @ 155 / 95 / 55
7 Front squats (same)
9 toes-to-bar
30′ dumbbell walking lunge – one in each hand @ 30-35 / 20-25 / 10
15 burpees
1 min rest
*time recorded

*25:00 Cap
Scaling Guide:
– 13 – 25 minutes, about 4:30 per round (including rest)

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A. Spend 8 minutes working up to your 1 rep max strict ring dip (or progression)

B. In In 20:00 find a 1 RM: Deadlift
*weight recorded

C. For time. 3 rounds

10 Deadlifts @ 275 / 185 / 85
50 Double Unders* (Scale: : 4 singles and 1 DU attempt 10 rounds)
*time recorded
*DL weight should fall in the 65-75% of max DL range.
*20 Minut Cap

Optional ‘Cash Out’: 5 rounds of “Cindy”

Scaling Guide:
– 3:30 – 7:00, about 1:45 per round.
– Scale Up: 4 rounds

Motivation Monday –

crossfitaustinHere’s your #MondayMotivation, folks!! || Special shout out to this hard working gal, Libby. Not only does she get in here and work her tail off making improvements every day, but she does it all without sight. Recently, Libby completed her first workout with box jumps completely unassisted. || Proud of all of her work and accomplishments! We’re so glad to have her at CFA and we look forward to seeing all the amazing things she accomplishes in her time here! -Coach Genevieve

#UDGUDE #CFAcommunity

Here’s your #MondayMotivation, folks!! || Special shout out to this hard working gal, Libby. Not only does she get in here and work her tail off making improvements every day, but she does it all without sight. Recently, Libby completed her first workout with box jumps completely unassisted. || Proud of all of her work and accomplishments! We’re so glad to have her at CFA and we look forward to seeing all the amazing things she accomplishes in her time here! -Coach Genevieve #UDGUDE #CFAcommunity

A post shared by CrossFit Austin (@crossfitaustin) on Mar 6, 2017 at 8:15am PST