A. 10:00 E202
Hip Snatch + Hang Snatch x1+1×5
*:02 Pause in the receiving position of each rep.
*Goal is to receive bar as low as possible
B. 10:00 E202
Front Squats x2x5 Rest
*Rep 1 @ 24X1
*Rep 2 @ normal tempo
C. 6 Rounds
4 TnG PC @ 165, 105
6 Burpees
100 M Shuttle (25m x 4)
*Time Recorded
*Cap 10:00
Test Day 3 – Team Test
20 Calorie Row
30 Burpees
30 Two-arm DB GTO @ 45/35lb
30 TTB
100 FT Walking Lunge @ 45 / 25 lb plate
*Complete Congo Style, each teammate jumps onto the rower as soon as the teammate in front of them is off and must wait for the teammate in front of them to complete the next movement before they can move on.
**Scaled Version**
20 Calorie Row
30 Burpees (Scale to no push-up burpees)
30 Two-arm DB GTO (use a weight you can complete in 4-5 sets)
30 TTB (Complete on Rings or Complete 30 abmat sit-ups)
100 FT Walking Lunge (use a weight that you can keep extended over your head throughout the 100 FT)
*Complete Congo Style Teammate jumping onto the rower as soon as the teammate in front of them is off.
Free Community WOD @ 10:00 am! Bring a friend and let’s have some fun!
{Details & Registration}
Active Recovery Day
A. Hip Power Snatch + Hang Power Snatch x2+1×5 by feel
B. 4 Rounds for quality
6 Front Squats @ 135/95
8 Push-ups
100 M Sled Drag
Registration Opens at 10:00 am sharp!
{Details}
Seize the day! Start your Saturday with CrossFit Austin this weekend [4.11] at 10:00 am for our Free Community Workout! We invite the community to sweat with us the 2nd Saturday of each month. Whether you are new to CrossFit or a seasoned athlete, come out and get a taste of what CrossFit Austin is all about.
All skill levels welcome.
Current members: Bring a friend
First timers: Meet a friend
Active Recovery Day
A. 5 Rounds for Quality
5 Goblet Squats
5 Hollow Rock
2 TGU / Side
B. 20:00 For Quality
600 M Row
400 M Run
20 Russian KBS @ 24/20
“The best preparation for good work tomorrow is to do good work today.” –Elbert Hubbard
If you need a little advice on preparation, check out this article from Coach Ben >>> [Meal Prep]
Test Day 2
A. 3 RM Deadlift
*weight recorded
B. 10-1
Wall Balls 20/14
Power Snatch @ 75 / 55
*Time recorded
**Scaled Version**
10-1
Wall Balls (Choose a weight you can do 10 consecutive UB Wall Balls with)
Power Snatch (Choose a weight you do 6-7 Consecutive UB reps with)
*Time recorded
Active Recovery Day
A. E202
BB Step-ups x8/legx5 @ 45/35
B. Floor Press x4-6×4 Rest :90
C. 3 Rounds
:30 Hollow Hold
:30 Plank Hold
:30 Farmer Hold
:30 Rest
Test Day 1
A. 1 RM Squat Clean
*Weight Recorded
B. 3 Rounds
5 Muscle-ups
10 Power Clean to OVHD @ 135 / 95
50 Double Unders
*15:00 Time Cap
*Time or reps recorded
**Scaled Version**
3 Rounds
5 CTB Pull-ups (jumping, banded, kip or strict choose the option that is most challenging but can be completed)
10 Power Clean to OVHD (Choose a weight you can complete in 1-2 sets / round)
50 Double Unders or 75 DU & Singles combo or 100 Singles
“The test of success is not what you do when you are on top. Success is how high you bounce when you hit bottom.” –George S. Patton
“The Seven”
7 Rounds for time:
7 Handstand Push-ups
7 Thrusters
7 TTB
7 Power Cleans
7 Burpees
7 KBS
7 Pull-ups
*Time recorded
2 Person Teams each athlete must complete all rep of each mvmt before the teams can move on to the next mvmt. One athlete works at a time.
Barbells
M: 115-135
W: 85-95
KBS
M: 24-32
W: 16-20
Join us next Saturday {4.11} for our Free Community WOD! Bring a friend and let’s sweat!
{Details}
Happy Friday CFA! I’m here to post a quick note about our upcoming programming. We are now officially one week post open so we will begin our new training cycle on Monday (yay!).
Below you’ll find our tests for the coming week, and I’ve also included some specific scaling guidelines. We will also have a “Team Test” this cycle so find yourself a group of 3-4 people to take on Saturday’s test with you (its an old school doozie). Just a quick refresher on how our training cycles run:
10 Weeks Total
Week 1: Test Week
Week 2-7: Training
Week 8: Retest Week
Week’s 9 & 10: Transition weeks
Test Week
Monday 4.6
Test Day 1
A.1 RM Squat Clean
*Weight Recorded
B. 3 Rounds
5 Muscle-ups
10 Power Clean to OVHD @ 135 / 95
50 Double Unders
*15:00 Time Cap
*Time or reps recorded
**Scaled Version**
3 Rounds
5 CTB Pull-ups (jumping, banded, kip or strict choose the option that is most challenging but can be completed MUST BE CHEST TO BAR)
10 Power Clean to OVHD (Choose a weight you can complete in 1-2 sets / round)
50 Double Unders or 75 DU & Singles combo or 100 Singles
Tuesday 4.7
Active Recovery Day
A. E202
BB Step-ups x8/leg x 5 @ 45/35
B. Floor Press x4-6×4 Rest :90
C. 3 Rounds
:30 Hollow Hold
:30 Plank Hold
:30 Farmer Hold
:30 Rest
Wednesday 4.8
Test Day 2
A. 3 RM Deadlift
*weight recorded
B. 10-1
Wall Balls 20/14
Power Snatch @ 75 / 55
*Time recorded
**Scaled Version**
B. 10-1
Wall Balls (Choose a weight you can do 10 consecutive UB Wall Balls with)
Power Snatch (Choose a weight you do 6-7 Consecutive UB reps with)
*Time recorded
Thursday 4.9
Active Recovery Day
A. 5 Rounds for Quality
5 Goblet Squats
5 Hollow Rock
2 TGU / Side
B. 20:00 For Quality
600 M Row
400 M Run
20 Russian KBS @ 24/20
Friday 4.10
Active Recovery Day
A. Hip Power Snatch + Hang Power Snatch x2+1×5 by fee
B. 4 Rounds for quality
6 Front Squats @ 135/95
8 Push-ups
100 M Sled Drag
Saturday 4.11
Test Day 3 – Team Test
20 Calorie Row
30 Burpees
30 Two-arm DB GTO @ 45/35lb
30 TTB
100 FT Walking Lunge @ 45 / 25 lb plate
*Complete Congo Style, each teammate jumps onto the rower as soon as the teammate in front of them is off and must wait for the teammate in front of them to complete the next movement before they can move on.
**Scaled Version**
20 Calorie Row
30 Burpees (Scale to no push-up burpees)
30 Two-arm DB GTO (use a weight you can complete in 4-5 sets)
30 TTB (Complete on Rings or Complete 30 abmat sit-ups)
100 FT Walking Lunge (use a weight that you can keep extended over your head throughout the 100 FT)
*Complete Congo Style Teammate jumping onto the rower as soon as the teammate in front of them is off.
Lastly just a quick note on all the goblet squats, russian swings, hollow rocks, and pushups you’ve been seeing. This is intended to improve our fundamental movement patterns (squatting, hinging, pushing, & bracing) the goal is to do these perfectly and with a great sense of purpose. Just like you have to practice dribbling in basketball, and putting golf you must practice the fundamental elements of CrossFit. It’s important not to just “do” these things, but try for perfect movement quality. Were playing the long game here folks, the better you move in fundamental movement patterns the more efficient you will be, the quicker you’ll pick up more complex movements, and the less likely you are to injure yourself in the gym.
Enjoy this next training cycle, and remember “If you don’t grind, you don’t eat.”
-Coach Wes