Robby back squatting

Robby back squatting

Workout of the day
Practice SLIPS (scales, L-sits, inversions, planks, and stretch) for 20 minutes.

Then, for time:
Run 5 km

Though classes are canceled Friday and Saturday, we’re still programming. To make it easy on you, we’ve got a couple of no-equipment no-excuse workouts. If you haven’t practiced SLIPS before, watch the video linked above. Start with 4 minutes of each, but feel free to spend more time. 20 minutes is a minimum. Following SLIPS, warm-up for the 5 km. A simple warm-up is to run an easy 400 to 800 meters.

Kate squatting dumbbells

Kate squatting dumbbells

Workout of the day
For max load:
Shoulder press, 1 RM
Push press, 1 RM
Push Jerk, 1 RM

Following your general warm-up, work up to a 1RM in each of the lifts. Begin with an empty bar at the start of each lift. If you know your 1RM, then the progression from an empty bar to your max-range should be relatively quick. Plan for 9 to 12 sets for each lift.

Nellie and Sara snacthing

Nellie and Sara snatching

Workout of the day
Complete as many reps as possible in 15 minutes:
6 Turkish get-ups, 24 kg kettlebell
12 pull-ups

Include Turkish get-ups in your warm-up. Work up to 80%-85% of your 1RM. Spend some time actively mobilizing the shoulder. Try this 4 Step Shoulder Mobility. Here’s an idea for your pull-ups. During the WOD, start each round with strict pull-ups, then as you begin to fatigue “force reps” using the kip.

Kyle dumbbell squatting

Kyle dumbbell squatting

Workout of the day
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlifts, 120 kg
10x double-unders

If your 1RM deadlift isn’t greater than 170 kg, then you’ll be best served by going with something closer to 60% of 1RM. Warm-up your lower back – we like rowing, windmills, roll downs, and box jumps. There’s a lot of double-unders in this workout (relative to our other double-under workouts), so make sure your lower legs are warm and supple. Practice double-unders. Foam roll the lower leg. Mobilize the foot and ankle. If you don’t know how to do any of that, Google it or become a member of CrossFit Missoula, and we’ll teach you.

Ann overhead pressing dumbbells

Ann overhead pressing dumbbells

Workout of the day
Three rounds for time:
6 hanging hip touches
9 push-ups
6 hanging hip touches
9 push-ups
6 hanging hip touches
9 push-ups
Run 800 m

Hanging hip touches – hanging shoulder touches – hanging side swings – static hangs . . . pick one. Pushups, chest and thighs on the floor. Elbows locked out at the top. Run fast. Three times. For time. Go!

Amy pushing the sled

Amy pushing the sled while lil’ Lillian watches & learns

Workout of the day
“Roy”
Five rounds for time of:
15 deadlifts, 102 kg (225 lb)
20 box jumps, 24 in
25 pull-ups

Heavier, than usual. Longer, than usual. That’s what makes “hero” WOD’s different than ordinary benchmark workouts. Warm-up your bar hang, pull-up, hip touch, etc. Get comfortable under the bar. Box jumps following deadlifts are a recipe for a trip to the hospital for stitches. Jump like you mean it and focus on bringing your knees to your chest one each and every jump. Get your feet on the box. The lazy and distracted end up at the hospital. Don’t be that guy.

Jerod and Robby snatching

Jerod and Robby snatching

Workout of the day
Complete as many reps as possible in 12 minutes:
1 burpee
2 single arm snatches, 55 lb dumbbell
2 burpees
4 single arm snatches, 55 lb dumbbell
3 burpee
6 single arm snatches, 55 lb dumbbell
4 burpees
8 single arm snatches, 55 lb dumbbell

Continue increasing reps, following the pattern, each round until you run out of time.

If you missed any of the heavy lifting or technical movements this week, pull some of that into your pre-WOD. For example, if you missed the barbell snatch work-up yesterday, do it today. If you missed Monday’s deadlift work-up, get some of that. When you see the short metcon programmed, don’t call it a short day, spend the extra time wisely. Work on your “goats”. Goats are those movements you’re weak at. SLIPS (scales, L-sits, inversions, planks, stretch) are a solid go-to.

Lilly back squatting

Lilly back squatting

Workout of the day
For time:
21 overhead squats, 45 kg
7 legless rope ascents, 15 ft
15 overhead squats, 45 kg
5 legless rope ascents, 15 ft
9 overhead squats, 45 kg
3 legless rope ascents, 15 ft

Classic CrossFit: weightlifting + gymnastic sprint. If you don’t have a rope, or can’t climb a rope, substitute 21-15-9 rep pull-ups. Warming up with heavy snatches gets you a gold star. Scale as necessary.

Terra back squatting heavy

Terra back squatting

Workout of the day
For time:
Run 800 m
15 devil presses, two 45 lb dumbbells
Carry 400 m, two 45 lb dumbbells
15 mad dogs, two 45 lb dumbbells
Run 800 m

General warm-up should include some running or skipping rope, preparing the lower legs and feet. The devil press and mad dog are dynamic lifts, meaning they move fast, like throwing a rock or spear. Start with lighter dumbbells than you’ll use in the WOD. Focus on form and coordination. Move through this one as if your life depended on you getting it done as quickly as possible.

Gabe Turkish get-ups

Gabe Turkish get-ups

Workout of the day
For max load:
Pull-ups, 5-5-3-3-3-1-1-1-1 reps

The priority today is heavy pulling. Following your general warm-up, get under the pull-up bar and go to work. If you’re unable to add weight because you are still on bands for assistance, then use a band or combination of bands that get you closest to the prescribed reps. For example, if you can do 6 pull-ups on a green band, then do two sets of 6. If you can only get 2 reps on a purple band, then do 2 reps instead of 3. Work with what you have. Scale as necessary.