CrossFit Rockwall

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Beginners:
If you have not lifted enough to know where to start, work on the form of your lifts at a light weight.

We are doing the Total in preparation for the Fittest Games Challenge, which we will be sending athletes to next weekend.m

7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

Beginners: Reduce number of rounds to 5, use a PVC pipe or light weight on the high pulls and do assisted or jumping rings dips or even dips on a chair.

Five rounds for time of:
500 meter row OR 50 double unders
15 Overhead squats, 95lbs (guys)/65lbs (gals)
15 Knees to elbows

Beginners: Reduce number of rounds to 3 and use a PVC pipe or light weight for the overhead squats. You may also bring your knees up only to waist height or to your chest instead of elbows.

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Work up to max loads

Beginners: Use light weight and work on form

"Eva"

Five rounds for time of:
Run 800 meters
2 pood (guys)/1.5 pood (gals) Kettlebell swing, 30 reps
30 Pull-ups

Beginners: Reduce the number of rounds to 3, use a lighter weight on the kettlebell swings, and do jumping or assisted pull-ups as needed.

Rest Day!

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Saturday Group Workout

Team Relays
As many rounds as possible in 20 minutes:

Agility ladder run - Scissor
5 Burpees
Roving plank back to start

When the person ahead completed two burpees, the next person began their round. All team members waited their turn in the bottom of the squat position (for the first 10 minutes) or the top of the push-up position (for the second 10 minutes).                                                                                                                  

Tips on scaling this workout: Use the time in between rounds to rest.

Results:

Marilyn, Ashley, David, Chris, Mary George, Richard, Lauren, Amy, Mike

7.25 rounds 7.5 rounds

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Beginners: Use 75%, 50% or 25% of your bodyweight for bench press and do jumping or assisted pull-ups as needed.

Four rounds for time of:
Run 400 meters
50 Squats

Beginners: Walk/jog 200m and reduce the number of squats to 25 each round.

Hang squat clean 3-3-3-3-3-3-3 reps

Beginners: Use light weight or a PVC pipe and work on form.

 
"Annie"

50-40-30-20-10 rep rounds of:
Double unders
Sit-ups

Beginners: If you aren't able to do a double under, substitute 4 single unders (regular rope jumps) for each double under.

Row 5k

Beginners: Row 1000m, 2000m, or 3000m

Rest Day!

Saturday Group Workout

We split up into two teams of three and completed the following, for time:

Run 100m
50 Burpees
Run 200m
100 Push-ups
Run 300m
150 Steps walking lunge
Run 400m
200 Squats
Run 300m
150 Steps walking lunge
Run 200m
100 Push-ups
Run 100m
50 Burpees

Each team stayed together on the runs, and split up the exercises among team members however they chose.

Tips on scaling this workout: Reduce reps of each exercise and walk/jog shorter distances in between.

Results:

Mike, Ashley & Richard JJ, Mary & Dylan

20:49 22:02