3 RFT: 600m Run 16 Deadlifts (225/155) 60 Double-unders Out of the 10 recognized general physical skills, accuracy is probably the one least talked about. Although it is involved in just about every movement you can think of, it is sometimes overshadowed by other skills like strength and speed. Accuracy is essentially putting your body
“Grace” For Time: 30 Clean & Jerks (135/95#) No aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly. Grace accomplishes just that, testing how quickly you can get 30 reps from ground to shoulder and shoulder to overhead.
GPP – PERFORMANCE – OPEN 21-18-15-12-9-6-3 Calorie Bike Strict Press (75/55) Great combination of monostructural cardio and strict upper body pressing today. These movements are at total opposite ends of the spectrum, which allows us to push the intensity on both without one affecting the other too much.
GPP – PERFORMANCE – OPEN “ADDERALL” 0-10 – 1M RUN, MAX CLEAN & JERK (135/95) 10-13 – REST 13-20 – 800M RUN, MAX POWER SNATCH(115/80) 20-23 – REST 23-27 – 400M RUN, MAX THRUSTERS(95/65) iI Adderall, a Ben Bergeron benchmark workout, there are three different time windows. 10 minutes for the first piece, 7 minutes
GPP 4 Rounds: 21/15 Calorie Row 18 Wallballs (20/14) 15 Kettlebell Swings (53/35) 12 Burpees PERFORMANCE 4 Rounds: 21/15 Calorie Row 18 Wallballs (20/14) 15 Kettlebell Swings (53/35) 12 Burpees OPEN 4 Rounds: 21/15 Calorie Bike 18 Wallballs (20/14) 15 Kettlebell Swings (53/35) 12 Burpees Goal: Time Domain: 13:00 – 20:00. This is a version
GPP – PERFORMANCE – OPEN “Fran” 21-15-9 Thrusters (95/65) Pull-ups “Fran” is arguably the most infamous CrossFit workout out there. It is well known for its intensity. However, intensity is relative. The goal here is not to go Rx, but to get the best stimulus for you. Doing this day in and day out is
“Christine” 3 Rounds: 500m Row 12 Deadlifts (Bodyweight) 21 Box Jumps (20″)
GPP “Kelly” 5 Rounds: 400 Meter Run 30 Wallballs (20/14) 30 Box Jumps (24/20) PERFORMANCE “Kelly” 5 Rounds: 400 Meter Run 30 Wallballs (20/14) 30 Box Jumps (24/20) OPEN “Kelly” 5 Rounds: 400 Meter Run 30 Wallballs (20/14) 30 Box Jumps (24/20) This workout is a long met-con and was created by Greg Glassman for
GPP 100/80 Calorie Row 50 Power Snatches (75/55) 25 Over-the-Bar Burpees PERFORMANCE 100/80 Calorie Row 50 Power Snatches (75/55) 25 Over-the-Bar Burpees OPEN 75/60 Cal Assault Bike 50 Power Snatches (75/55) 25 Over-the-Bar Burpees Goal: 9:00 to 13:00 This workout touches transition between all three energy pathways, primarily going oxidative with aerobic work. This is a
GPP AMRAP 20: 20 Devil Press (40/20) 14 Kettlebell Deadlifts (70/53) 2 Rope Climbs PERFORMANCE AMRAP 20: 20 Devil Press (40/20) 14 Kettlebell Deadlifts (70/53) 2 Rope Climbs OPEN AMRAP 20: 20 Devil Press (50/35) 14 Kettlebell Deadlifts (100/70) 2 Rope Climbs Goal: 4-5 Rounds The Devil’s DB Press is a new movement for us