Today's Workout:
A. Every 2 minutes for 14 minutes (7 sets):
Clean & Jerk

*Sets 1-2 = 1 rep @ 75% of 1-RM Clean & Jerk
*Set 3-4 = 1 rep @ 80% of 1-RM Clean & Jerk
*Set 5-6 = 1 rep @ 85% of 1-RM Clean & Jerk
*Set 7 = 2 reps @ 90% of 1-RM Clean & Jerk

B. For max reps:
30 seconds of Deadlifts (225/155 lbs)
Rest 15 seconds
45 seconds of Wall Balls (20/14 to 10/9')

GOAL: Around 15/20 reps

Rest 90 seconds, and when the running clock reaches 3:00…

Three rounds for time of:
225/155 lbs Deadlifts x 30-second max # of reps
20/14 to 10/9' Wall Ball Shots x 45-second max # of reps

C. "Optional Accessories"
Three sets not for time, of:
Kipping Handstand Push-Ups x 15-20 reps
(working on movement efficiency – make these as effortless as possible)
Ab-Wheel Roll Outs x 15-20 reps
Rest 60 seconds
Comments (1)

Today's Workout:
A. Take 10-minutes to build to today’s 1-RM Tempo Front Squat @ 32X1

Followed by…

One set of:
Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat
(perform these without any tempo prescription)

B. Three sets for times of:
Row 300/250 Meters
20 Chest to Bar Pull-ups
20 Handstand Push-Ups
Rest 3 minutes

Time cap: 20-minutes

C. "Optional Accessories"
Four sets of:
Pronated Biceps Curls x 8 reps
Rest 30 seconds
Weighted Prone GHD Hold x 30 seconds
Rest 30 seconds
Comments (1)

Today's Workout:
A. Every 2-minutes for 12-minutes (6 sets):
Snatch Lift-Off + Snatch

For the lift off, pause for a count of “one one-thousand, two one-thousand” at the mid-patella before returning the weight to the floor. Build over the course of the six sets to today’s heavy.

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
Snatch x 1 rep

Perform these with the same weight you finished with on the lift-off + snatch.

B. "Derek"
5 rounds for time, of:
400 Meter Run
20 Overhead Squats (45/33 lbs)
20 Toes to Bar

Happy birthday, Coach Derek!

Time cap: 26-minutes

Gym Announcements:

  • REGISTER FOR THE 2018 CROSSFIT GAMES OPEN: games.crossfit.com. Don't forget to select CrossFit 808 as your affiliate!
Comments (2)

Today's Workout:
A. Every 3-minutes for 15-minutes (5 sets):
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%

B. In teams of 3, sharing reps however you like, complete as many rounds and reps as possible in 25-minutes of:
200/150 Calorie Rower
120 Chest to Bar Pull-ups
60 Clean and Jerks (115/75)
50 Clean and Jerks (135/95)
40 Clean and Jerks (155/105)
30 Clean and Jerks (185/125)
20 Clean and Jerks (205/145)

Scaled:
200/150 Calorie Rower
120 Pull-ups or Jumping Chest to Bars
60 Clean and Jerks (75/55)
50 Clean and Jerks (95/65)
40 Clean and Jerks (115/75)
30 Clean and Jerks (135/95)
20 Clean and Jerks (155/105)
Comments (1)

Today's Workout:
A. Three sets not for time, of:
Kipping Handstand Push-Ups x 8-12 reps
(working on movement efficiency – make these as effortless as possible)
Double-Unders x Max Reps in 45 seconds
Chest to Bar Pull-ups x 10-12 reps

B. Every 2-minutes for 12-minutes (6 sets):
Strict Shoulder Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%

Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

C. Two sets for times of:
10/7 Bar Muscle-Ups
20 Burpee Box Jump-Overs (24″/20″)
30 Shoulder to Overhead (95/65 lbs)
40 Double-Unders
Rest 4 minutes

Sprint, REST, REPEAT.
Comments (1)

Today's Workout:
A. Every 2-minutes for 8-minutes (4 sets):
Back Squat
*Set 1 – 4 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 1 rep @ 85-90%

Followed by…

Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 4 reps @ 80%

B. Three rounds for time of:
400 Meter Run
20 Front Racked Dumbbell Walking Lunges (50/35 lbs)
20 Toes to Bar

Time cap: 18-minutes
Comments (1)

Today's Workout:
A. Every 2 minutes, for 14 minutes (7 sets):
Clean & Jerk

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Sets 4-5 = 1 rep @ 90%
*Set 6 = 2 reps @ 85%
*Set 7 = 2 reps @ 85%

B. Complete as many rounds and reps as possible in 20 minutes of:
500 Meter Row
40 Wall Ball Shots (20/14 lbs)
30 Alternating Dumbbell Snatches (50/35 lbs)
20 Handstand Push-Ups

You may kip the handstand push-ups in today’s session as we want you to start getting comfortable with the rhythm of the movement, but you must stay focused and engaged throughout – DO NOT SLAM YOUR HEAD INTO THE MAT.

C. "Optional Accessories"
Not for time:
Accumulate 2:00 in the L-Sit Hold

*Every break perform 10 AbMat Sit-Ups.
Comments (1)

Today's Workout:
A. Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – Max Reps @ 80%

B. Every minute on the minute for 21-minutes (7 sets):
Minute 1: 15/10 Cals on Assault Bike
Minute 2: 20 Double-Unders + 5 Dumbbell Thrusters (50/35 lbs)
Minute 3: 15/10 Chest to Bar Pull-ups
Comments (1)

Today's Workout:
A. Every 2-minutes for 12-minutes (6 sets):
2 Snatch Lift-Offs + 1 Snatch

For each lift off, pause for a count of “one one-thousand” at the mid-patella before returning the weight to the floor. Build over the course of the six sets to today’s heavy.

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep

Perform these with the same weight you finished with on the lift-offs.

B. For max reps:
40 seconds of Hang Snatches (95/65 lbs – power or squat is fine)
Rest 10 seconds
40 seconds of Burpees over the Bar

Rest 90 seconds, and when the running clock reaches 3:00…

Three rounds for time of:
95/65 lb Hang Snatches x 40-second max # of reps
Burpees over the Bar x 40-second max # of reps

C. "Optional Accessories"
Four sets of:
Kettlebell Biceps Curls x 6 reps
Rest 30 seconds
Supine GHD Hold x 30 seconds
Rest 30 seconds

Gym Announcements:
  • Our Group Elements is back! Classes will meet every Tuesday and Thursday from 9:30-10:30am starting on January 30th and ending on February 22nd. The cost is $150 per person and the class is limited to just 10 athletes, so register today by emailing josh@808crossfit.com.

Comments (1)

Today's Workout:
A. Take 15 minutes to build to today’s 2-RM Bench Press

B. "Diane"
21-15-9 rep rounds for time, of:
Deadlift (225/155 lbs)
Handstand Push-ups

Rest until clock hits 12:00, then...

For time:
50 Toes to Bar

C. "Optional Accessories"
Crossover Symmetry Cool-Down Protocol
Comments
See Older Posts...