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

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.

Sam squatting heavy

Workout of the day
Complete as many rounds as possible in 9 minutes:
7 deadlifts, 130 kg
14 alternating pistols
21 double unders

Today’s WOD is based on the third 2010 CrossFit Games event. Though the deadlift isn’t as heavy as it was at the Games, since we’re not programming for Games athletes, you’ll want to warm it up. Practice double-unders. Practice your pistol. The WOD is short and savage. Be ready go, when it’s go time. Scale as necessary.

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0530 in the mix

Workout of the day
“Roney”
Four rounds for time of:
Run 200 meters
11 thrusters, 135 lb (62 kg)
Run 200 meters
11 push press, 135 lb (62 kg)
Run 200 meters
11 bench press, 135 lb (62 kg)

Soldier Saturdays continue, unabated. Legs are going to get smoked, along with pressing. Warm-up your lower legs. Foam roll your calf and jump rope. Smash your Achilles tendon between finger and thumb. Get some circulation in there. Spend some time prepping the shoulders with the tea-cup exercise, if you know it. And mace swings. 62 kg thrusters and push-presses are kinda heavy, progressively warm those up. Scale as necessary.

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Steph Turkish get-ups

Workout of the day
21-15-9 reps for time:
Power snatches, 50 kg
Burpee bar jump-overs

Spend 20-30 minutes working up to a heavy snatch, before the WOD. Reduce load to 50% to 60% of your 1RM, then smash the WOD.  For the burpee bar jump-over: stand parallel to your barbell; do a burpee; jump laterally over the bar. Modify as necessary.

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Luc dips heavy

Workout of the day
Five rounds for time:
12 box jumps, 24 in
8 Turkish get-ups, 24 kg kettlebell
6 muscle-ups

Include box jumps, Turkish get-ups, and muscle-ups in your general warm-up. These moves are more technical in nature than simple pull-ups, push-ups, and squats. They require some level of skill, speed, timing, and position to pull them off successfully. Spend some time with them. Scale as necessary.

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Lamberts get some

Workout of the day
For max load:
Back squat, 1-1-1-1-1-1-1 rep

Strength day. Following your general warm-up, warm-up back squats with 50% x5, 60% x3, 70% x2. Your seven work sets begin with 80%, 85%, 90%, 95%. If feeling solid and strong, attempt a new 1RM with something >100%. If you succeed, congratulations! Finish your last two sets by reducing the weight to 80% of your new 1RM. If you don’t make the lift, assess why you missed it. If it was a lack of focus and will. Get mad and do it again. However, if your form degrades or you’re having a weak day. Reduce the weight to the heaviest load you can handle for the remaining two sets.

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Taku dips heavy

Workout of the day
Shoulder press, 80%1RM x 3-3-3 reps

Then, complete as many rounds as possible in 20 minutes:
6 power cleans, 60 kg
9 toes to bar
12 push-ups

Include heavy shoulder presses in your general warm-up. Warm-up to 80%1RM and complete 3 sets of 3 reps. It’s possible that your shoulder press weight will be good for the power cleans. Adjust the load as necessary. Prior to starting the 20-minute AMRAP, practice cleans. Skip the rack and clean the bar for shoulder presses.

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Sara climbing rope while Kate does pull-ups

Workout of the day
Three rounds for time:
Run 400 m
15 deadlifts, 100 kg
15 ring dips

If scaling the deadlift load, 50% to 60% 1RM is recommended. If you don’t have rings or can’t do ring dips, then bar dips or push-ups are good subs. Whether choosing ring dips, bar dips, or push-ups, select a variation that allows you to complete 20-ish unbroken reps in a single set.

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