Workouts include a Workout Brief, outlining the intended PACE, FEEL, and some notes about the workout for you to be prepared.
PACE:
Grind = 60-80% effort
Sustain = 70-80% effort
Gas = 80-90% effort
Full Send! = 90%-Max Effort
FEEL:
Cardio = Lungs are limiting factor
Reach = Heart Rate is limiting factor
Muscle = Muscle Fatigue is limiting factor
Monday, February 12th
Strength: 18 Minutes
7 x 3 Pause Back Squat @ 67%
CrossFit Benchmark Workout: “Annie” – For Time
50-40-30-20-10
Double Under
Sit Up
Workout Brief
Feel: Muscle / Pace: Gas
Today’s Pause Squats get pretty heavy. The focus is still finding a solid bottom position and driving aggressively out of the bottom of the hole. For today’s workout, we are retesting Annie. Remember to record your score because we will be revisiting this one!
Tuesday, February 13th
Workout: As Many Rounds as Possible in 20 Minutes
10/8 Calorie Row
5 Dumbbell Snatch Right (50/35)
5 Overhead Lunge Right
5 Dumbbell Snatch Left
5 Overhead Lunge Left
-Rest 1:00 beween rounds-
Workout Brief
Feel: Muscle/Reach / Pace: Gas
The objective of this workout is to maintain a hard effort and get each round done in about the same amount of time. Because you are forced to stay on the same side for both the Lunges and the Snatches, it is going to get tough to maintain the stability of the position.
Wednesday, February 14th
Workout: 20 Minutes
Part A: For Time
10 Hang Squat Clean (135/95)
10 Shoulder to Overhead
10 Toes to Bar
Reduce all movements by 2 reps each round.
Part B: At 10:00
Find a Heavy Clean and Jerk
Workout Brief
Feel: Triple Treat / Pace: Full Send!
Work fast in part one to earn as much rest before testing your 1RM Clean and Jerk!
Thursday, February 15th
Workout: For Time – 27 Minute Cap
75 Russian Kettlebell Swing (1.5/1)
50/40 Calorie Row or 40/30 Calorie Bike
50 Box Jump
50/40 Calorie Row or 40/30 Calorie Bike
25 Target Burpee
50/40 Calorie Row or 40/30 Calorie Bike
At 0:00 and every 3 Minutes: 15 Ball Slam
Workout Brief
Feel: Cardio/Reach / Pace: Grind
Work at an intensity that will allow you to stay moving the entire time, but be wary of the clock. You want to be able to get sizeable chunks of the workout done before you have to do ball slams again.
Friday, February 16th
Wear red to REMEMBER EVERYONE DEPLOYED.
Workout: For Time – 12 Minute Cap
600m Run
30 Handstand Push Up
15 Bar Muscle Up
Cashout – FIT:
Handstand Practice
Cashout – FLEX:
45 Kettlebell Horn Curl to Press
Workout Brief
Feel: Reach / Pace: Gas
Today’s workout is going to test your ability to maintain big sets. The goal of today is to go as unbroken as possible.That might mean breaking early to ride the redline but everyone’s focus should be as fast as possible.
Saturday, February 17th
Workout: For Time – With a Partner – 35 Minute Cap
Buy In: 1 Mile Run
-Into-
4 Rounds
30 Power Snatch
10 Synchro Bar Facing Burpee
30 Overhead Squat
10 Synchro Bar Facing Burpee
Power Snatch and Overhead Squat: 95/65, 115/75, 135/95, 155/105
Workout Brief
Feel: Reach/Muscle / Pace: Grind
This partner workout is going to really challenge your overhead stability. With the short sets and Synchro Burpees, there won’t be a ton of rest for you other than changing plates so make sure you and your partner discuss regulating your speeds so you can keep up your effort in the later rounds.
