This Bear Will Make a Man Out of You

EQUIPMENT: Bar (95/65) + Bumpers to re-set weight in Part C, DBs (a: 25/20, i: 20/15, b: 15/10), Slam Ball (30/20)

WARM-UP:

*Active Stretch

-then:

*400m Run

*40 x Jack

*30 x Plank Jack

*20 x Power Jack

*10 x DB Push-Up

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PART A:

“THE MAN MADE BEAR” -

*10-8-6-4-2 x Bear Complex (95/65)

*10-8-6-4-2 x Atomic Man Maker (a: 25’s/20’s, i: 20’s/15’s, b: 15’s/10’s)

*30-24-18-12-6 x Ball Slam (30/20)

PART B:

8 ROUNDS -

*100m Run Sprint on the :40

PART C:

*10-8-6-4-2 x Sumo Deadlift High Pull (a: 135/95, i: 115/75, b: 85/55)

*10-8-6-4-2 x DB Lunge-Curl-Switch (a: 25’s/20’s, i: 20’s/15’s, b: 15’s/10’s)

*30-24-18-12-6 x SB Goblet Squat Jump (30/20)

PART D:

4 ROUNDS -

*200m Run Sprint on the 1:20

NOTES:

Bear Complex = Power Clean + Thruster + Behind-the-Neck Thruster

Atomic Man Maker = Plank Row R + Push-Up + Plank Row L + Push-Up + Power Clean + Jerk + OH Lunge R and L

"LUMBERJACK 20"...and a Half!

EQUIPMENT: Bar (a: 275/185; i: 225/155; b: 185/115), KB (a: 70/53, i: 53/35, b: 35/18), Box (24/20), set of Heavy DBs, Extra Bumpers (to reset OHS weight), Pull-Up Bar

WARM-UP:

*Active Stretch

-then:

3 Rounds -

*100m Run

*10 x PVC OHS

*10 x PVC Good Morning

*10 x DB Front Squat

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“LUMBERJACK 20” (Hero WOD)...and a Half!

For Time (50 min. Time Limit):

20 Deadlift (275/185)

400m Run

20 KB Swing (70/53)

400m Run

20 Overhead Squat (115/85)

400m Run

20 Burpee

400m Run

20 Chest-to-Bar Pull-Up

400m Run

20 Box Jump (24/20)

400m Run

20 DB Squat Clean (45s/25s)

400m Run

*Note time upon completion of “Lumberjack 20”

*Then immediately move onto AMRAP of “Lumberjack 10” (cut runs to 200m and reps of ea. exercise to 10)(if you finish Lumberjack 10, AMRAP of “Lumberjack 5”)

*I got through the entire thing (Lumberjack 20, Lumberjack 10, and Lumberjack 5) in a grueling 51:03 (Rx Adv) (I went over the time limit, yes...had to finish!)  And my "Lumberjack 20" time was 24:24 Rx Adv.

"SIMPLE." (as in ‘nothing complicated,’ NOT meaning ‘easy!’)

This is a preview of tomorrow's Conditioning class at CrossFit Camarillo.  Marita and Heather will be teaching for me.

EQUIPMENT: Partner, Box (24/20), Slam Ball (30/20)

WARM-UP:

*Active Stretch

-then:

*400m Run

*5 x Inchworm to Push-Up

*5 ea. leg x Reverse Lunge to Step-Up (24/20”)

*10 x Air Squat to Box Jump

-------------------------------

10 Rounds for Time -

*10 x Air Squat

*2 x Burpee

4 Rounds w/ Partner -

*Partner 1: 100m Run

*Partner 2: Hollow Body Hold

-switch, repeat (each person runs 4x and holds 4x)

8 Rounds for Time -

*10 x Ball Slam

*2 x Slurpee (= Slam Ball Burpee: SB starts OH, slam to floor, hop out to plank atop SB, push-up w/ hands on SB, hop in, get SB back OH)

4 Rounds w/ Partner -

*P1: 100m Run

*P2: Single-Arm Plank Hold (switch arms ea. round)

-switch, repeat (each person runs 4x and holds 4x)

6 Rounds for Time -

*10 x Box Jump

*2 x Burpee-Lateral Box Over Jump

4 Rounds w/ Partner -

*P1: 100m Run

*P2: Chair Hold (hold squat with straight arms OH, palms face inward, arms lined up with ears, feet flat, thighs parallel to floor)

-switch, repeat (each person runs 4x and holds 4x)

4 Rounds for Time -

*10 x Wall Ball (w/ slam ball)

*2 x Wall Walk Burpee (wall walk + hop in, stand up, and clap OH at end)

"I Hate 8" (VERY Memorable Conditioning Class for Aug. 8th)

EQUIPMENT: Jump Rope, AbMat, Barbell (adv: 115/85, int: 95/65, beg: 65/35)

WARM-UP:

*Active Stretch

-then:

3 Rounds -

*200m Run

*15 x Double-Under (sub: 30 singles)

*10 x Weightless OH Squat 

PART A (“SPEED”):

FOR TIME (Choose Option1 OR Option2)(15 Min. Time Cap) -

Option1: “FLIGHT SIMULATOR” 

Perform this ladder (ea. set of D-U's must be UNBROKEN):
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10 x Double-Under (sub: Same # of Singles + Same # of Lateral Bar Hops)

Option2: “ANNIE”
50-40-30-20-10
*Double-Under (sub: Same # of Singles + Same # of Tuck Jumps)
*AbMat Sit-Ups

If you finish early, start on the other WOD option until time is called at 15:00.  Super Goal: get through BOTH WODs within in 15:00

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PART B (“STRENGTH-ENDURANCE”)(35 min. Time Limit):

*BUY IN: 800m Run

-no rest-

8 Rounds -

Once the bar is picked up each round, you may not set it down until the round is complete.  Penalty each time you put the bar down = 1 Barbell Burpee.

*1 ea. side x Deck Squat - Lateral Bar Hop

*2 x BB Roll-Out (a.k.a. “Evil Wheel”)(a: 115/85; i: 95/65; b: 65/35)

*3 x Romanian Deadlift (sub: Deadlift)

*4 x Hang Power Clean

*5 x Front Squat

*6 x Front Lunge

*7 x Shoulder-to-Overhead

*8 x Behind-the-Neck Thruster

-no rest-

*BUY OUT: 800m Run

If you finish Round 4 sub 12:00, you must complete an additional 800m Run (@ the 1/2 way mark)(because it means that you went too light!)

BEST NOT TO DO THE MATH

...the math, that is.

EQUIPMENT: Barbell, KB, Wall Ball

WARM-UP:

*Active Stretch

-then:

*400m Run

*2 min. x Jump Rope (practice Double-Under)

*1 min. x Plank-Up (walk up from elbow plank to hand plank and back down, etc.)

-then:

*Slowly Load and Warm-Up Hang Power Clean for Part A below

----------------------------------------------------------------------------------------------

FOR TIME (Adapted CFDelrayBeach WOD) -

*15 x Hang Power Clean (a: 135/95; int: 115/85, beg: 95/65)
-then...

21-15-9-3-9-15-21 x
*KB SDHP (a: 70/53, i: 53/35, b: 35/18)(may not rest KB upon ground for > a beat w/o burpee penalty)
*WB Shot (20/14)
*Knees-2-Elbows (Rx ONLY if knees actually touch upper arm/ elbows)

-then...
*15 x Hang Power Clean (a: 135/95; int: 115/85, beg: 95/65)

NOTE: 5 Burpees every time you put a piece of equip. down on the floor (or drop yourself down from the pull-up bar)...that includes transition b/w exercises, as well as when you rest within a set

(= 93 reps of ea. exercise within the ladder + 115 Burpees at minimum)(Most people in my class today ended up doing ~150 burpees; one fella ended up doing 235 burpees!!)

I'd like to think that this workout wasn't as awful as this little bit of mathematics makes it seem;)

Low-Rep GHD Skill Work

*Nothing fancy or speedy about this one today.  Just practice perfect form and get it done at your pace.

5 Rounds -
*10 x Butterfly Pull-Up
*10 x GHD Parallel Hold + Chest Press (45# bar)
*10 x Med Ball GHD Sit-Up (full range of motion)(10# MB)
*400m Row
*10 x Med Ball Hip Extension (10# MB)

"Little MARY Meets Naughty NANCY"

EQUIPMENT: Barbell (95/65), AbMat (or alternative HSPU set-up), Pull-Up Bar

WARM-UP:

*Traveling Active Stretch/ Dynamic Warm-Up w/ PVC

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5 Min. AMRAP of “Little MARY:”

*5 x Handstand Push-Up (mod: decline atop box OR w/ bands)

*5 ea. leg x Pistol (mod: single-leg sit to box OR hold pole)

*5 x Pull-Up (mod: w/ band)(Rx+: Chest-to-Bar)

2 Rounds of “Naughty NANCY:” 

*600m Run 

*25 x Overhead Squat (adv: 95/65, int: 75/55, beg: 65/35)

-Early Finishers: reload bar for Frnt. Sq. Naughty Nancy (once loaded, AMRAP OHS w/ heavier bar)

5 Min. AMRAP of “ Little MARY:”

*5 x Handstand Push-Up 

*5 ea. leg x Pistol 

*5 x Pull-Up (Rx+: Chest-to-Bar)

2 Rounds of “Front Squatting Naughty NANCY:” 

*600m Run 

*25 x Front Squat (adv: 115/85, int: 95/65, beg: 75/55)

-Early Finishers: reload bar for Bk. Sq. Naughty Nancy (once loaded, AMRAP Front Squat w/ heavier bar)

5 Min. AMRAP of “Little MARY:”

*5 x Handstand Push-Up 

*5 ea. leg x Pistol 

*5 x Pull-Up (Rx+: Chest-to-Bar)

2 Rounds of “Back Squatting Naughty NANCY:” 

*600m Run 

*25 x Back Squat (adv: 155/115, int: 135/95, beg: 95/65)