At Home Workout (No Equipment)
Complete as many rounds and reps possible in 6 minutes of:
10 Object Facing Squat Jump All The Way Overs (8-15 inches)
10 Alternating Single-Leg V-Ups
10 Sit Ups
Rest 60 seconds, and then…
Complete as many rounds and reps possible in 6 minutes of:
50 Double-Unders or Lateral Hops
20 Step-Ups or Jumping Lunges
10 x (2 Shoulder Taps + Push Ups)
10 Plank to Push-Up Transitions
Rest 2 minutes, and REPEAT one more time through. This session will take 28 minutes to completion.
At Home Workout (Limited Equipment)
Complete as many rounds and reps possible in 6 minutes of:
10 Object Facing Squat Jump All The Way Overs (8-15 inches)
10 Alternating Single-Leg V-Ups
10 Sit Ups
Rest 60 seconds, and then…
Complete as many rounds and reps possible in 6 minutes of:
50 Double-Unders
20 Dumbbell Step-Ups
10 x (2 Shoulder Taps + Push Ups)
10 Plank to Push-Up Transitions
Rest 2 minutes, and REPEAT one more time through. This session will take 28 minutes to completion.
Primary Session
A.
Every 2:30, for 10 minutes (4 sets):
5 Burpee Box Jumps to Tall Box
12/10 Calorie Assault Bike Sprint
Choose a box that will force you to exert high power on the jump…or use a low box, but focus on jumping and landing as high as you can.
B.
“CrossFit Games Regional Event 18.3”
For time:
9 Muscle-Ups
Handstand Walk Obstacle Course (or 50-Foot Handstand Walk)
36 Single-leg Squats
Handstand Walk Obstacle Course (or 50-Foot Handstand Walk)
9 Muscle-Ups
Handstand Walk Obstacle Course (or 50-Foot Handstand Walk)
45 Single-Leg Squats
Handstand Walk Obstacle Course (or 50-Foot Handstand Walk)
9 Muscle-Ups
Handstand Walk Obstacle Course (or 50-Foot Handstand Walk)
54 Single-leg Squats
Time cap: 13 minutes
Rest until the running clock reaches 20:00, and then…
C.
“Linda Went Running”
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Bench Press (195/135 lbs)
Deadlift (295/225 lbs)
200 Meter Run at the end of each round, finishing with the run.
D.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed
Did something a little different on the track
A. Every 3 min for 30
200m run + 10 burpee over dbs + 5 db c&j 55#
B. 10 rounds 10 db row + 10 deficit pu
A. :54/:51/:53/:52
B. 10:44 Rx w/ 50’ HSW; absolutely love this one!!!! So happy to see pistols in the programming.
MU – 3/3/3 for all three rnds
HSW – 2 x 25’ UB (Felt so good on these)
Pistols – all UB
C. 21.31; did “Linda went running to find her missing barbell”?; Sub’d DB BP w/ 42.5Kg DBs(heaviest I have), all else Rx. Used DB BP b/c of shoulders. I can work at heavier weights without injury.
D. Done
Loved the programming today fellas! Thank you.
Thats a fun variation! I’ll need to hit this with dumbbells!
Fun finish to a solid week of work!
Taking the bar away is a good twist. I did “Linda lost her barbells” once as well. Josh Bridges posted the workout using DB BP, DB or KB for DL, and DB or KB cleans. It was brutal.
I seen that. Another I’ll need to hit when I have heavier dumbbells
Omg today was fun!!!
A) done
B) 12:41 did bar MU, shoulder taps and PISTOLS! ?? pistols UB, saved me. I need to trust my HS walk more and just do it.
C) 23:44 used 115 bench and 225 DL. One day I’ll be stronger at bench. This was fun tho!!
D) done
Thanks so much Tino! Hope your Saturday has been awesome!
Great finish to a fun week of work! Enjoy the rest of the weekend!
Thanks Tino!! Excited for another! ? enjoy the rest of your weekend!
Howdy!
A. Done. All rounds around 1 Minute, used echo bike.
B. Done with Jumping MU. Did one pistol of round 3.
C. Here I had to make a decision about the bench press: to either go safe (lighter) and make sure my shoulder could handle it, or go Rx and break the sets on purpose, but build some strength. Decided to go Rx even though I New that meant to get a slower time. Did it in 24:58.
D. Done.
Have a great weekend!
Shoulder feel ok afterward and now?
Yes, Coach! It’s just weak, stamina is gone. But so far, no pain. It will still take a little longer for me to hang and kip, but hey, I’ll take it!
Primary Session A. Done (4 Sets) time: 8:40 (did it all in a row) Instead the A-Bike I did 50 DU B. Done (“CrossFit Games Regional Event 18.3”) took me some time to think how I scale that WOD.. but found a good solution I think.. For time: 18:37 scaled it to: 9 Muscle-Ups. = 4 Dips + 5 strict Pull-ups Handstand Walk = Nose to wall + 20 Shoulder tips Single-leg Squats = pistols with the Trx C. Done “Linda Went Running” time: 27:34 Bench: 38.5 kg DL: 55kg run 200 m (I dint took that very heavy weight..… Read more »
Looks like you adjusted well Sonja! Fun finish to a good week!
1. NF power snatch doubles (up to 125), low hang power clean doubles (up to 160). I actually think I have to stop snatching again. Idk if I am getting tendinitis or like an impingement or what… 2. Every 2:30 one set of UB MUs+15 cal bike, 5 rounds Goal is to get to 30 MUs …. I’ve been doing variations of this on saturdays trying to get to 30. I only got 28 but every week I get 1-2 more 3. I think I over scaled this with 95# Bench and 175 DL lol 17:45. I literally had no… Read more »
Fun days work! Now let’s just get your body back to 100%. It looks like it’s trying to tell you something, please listen to it. Bench for Linda is usually at Bodyweight or 3/4 BW so you have maybe went a touch heavier. Still a fun days work! ?
A1. Complete as many rounds and reps possible in 6 minutes of:
10 Box Facing Squat Jump All The Way Overs @ 16 inches
10 Alternating Single-Leg V-Ups
10 Sit Ups
Rest 60 seconds, and then…
A2. Complete as many rounds and reps possible in 6 minutes of:
50 Double-Unders
20 Dumbbell Step-Ups @ 10 kg
10 x (2 Shoulder Taps + Push Ups)
10 Plank to Push-Up Transitions
A1@ 3 rounds + 22 reps/ 4 rounds
A2@ 1 round + 72 reps/ 1 round + 77 reps
A) done (even 12 cals ab sprint kills me haha)
B) 9 bar mu (all 3 sets went ub, happy for that), 10 strict hspu instead of every round hs walk (strict policy against the chalk on the floor haha :D)
12:34 didn’t do any pistol since ages, it was very difficult)
C) 80 kg bench press, 120 kg dl, 200 meter rowing
Not for time, i was just happy to move nice and slowly, weights felt soo heavy
D) no time
Enjoy your rest day. Seems like your body needs it!
Hello!
A) 1:05/ 1:04 / 1:07/ 1:05 Echo Bike , 20” Box (first time box jumping in 2 months)
B) Scaled to 9 Burpee Ring PU / 50ft Bear Crawl
Got 4 / 54 Pistols
C) 19:22 – 70lb Bench Press , 155lb DL
Lungs are so much better!!
D) Done
Have a great weekend ?!!
Great to see you back jumping! Successful day! ??
A. :49/:37/:36/:36
B. 12:56 RX 50 foot hsw no obstacle
MU: 9/6-3/7-2
HSW: all 25 foot segments UB
Pistols: as steady as possible
I’m weak with pistols so I was happy with this
C. 22:09 RX
Slower than I thought those first few runs were rough
D. Done
Shoulder didn’t bother me today seems like it’s only when pressing overhead
Feeling better today?
Took a couple shots of an inhaler before starting today definitely helped
Hello everyone
I am new here (just subscribed) so this might be a stupid question.. I don’t see any recommended warm-up. Should I follow the warm-up from the “performance” workout, or is everyone doing their own thing?
Thank you in advance 🙂
Welcome to the community Nicolas! Each day we post a primer which usually consists of some activation, mobility, Plyo or stability. We encourage our community to take aspects of what they see and do that works and incorporate it into their routine. You’ll find that specific exercises work better for you than others and that will also depend on what’s in store for the day. We will continue to post suggestions and ideas for you guys to work through. Also for specific problem areas use our blog as a resource. We have years of great articles that could help. Use… Read more »
Thank you Tino. I’ll definitely use the search engine (already started and found some great warm-up articles). Did you post a primer today? I can’t seem to find it.
Regards,
The primer is the Plyo work
Every 2:30, for 10 minutes (4 sets):
5 Burpee Box Jumps to Tall Box
12/10 Calorie Assault Bike Sprint
Choose a box that will force you to exert high power on the jump…or use a low box, but focus on jumping and landing as high as you can.
Understood! Thanks Tino.
Was supposed to go MTN biking today but too wet and muddy. Did some aerobic work instead
Alternative between assault runner and ski erg
7 min runner
7min ski
6min
6 min
All the way down to 1 min and 1 min.
Took about 59 minutes including transitions
Then Tabata sit ups 127 total
Hopefully it drys up and you can get out on your bike later this weekend!
Sure hope so!?
A. Done
B. Did with 25m hswalk, bmu and pistols. CAP+6bmu+25m+54pistols. Couldn’t push it, no juice..
C. 27.15, this felt like forever ?
D. Skipped
Man, my body felt trashed this morning, so really happy I got something done ?
trashed from training? or life? Or both?!
Dial in some extra recovery this weekend and look after yourself!
Mostly life(work, little sleep), but training too? will get some icebaths and extra rest this weekend ?
I don’t have any place to do step ups. What can i do instead?
On the home workouts are the dumbbell step ups with one or two Dumbbells?
Either one or two. Farmer carry, single on the shoulder like the open, or goblet hold. Challenge yourself based on what you have access to!
Iv taken a rest day as my shoulder aint right just yet so I ain’t going to push it!!!
Look after that shoulder this weekend. Hopefully some rest will have you feeling good going into Monday! ??
That’s what I’m going for!! Quick question tho what would you swap out for bar muscle ups mm
Bar muscle ups? There are ring muscle ups today. Switch up to a burpee pull-up or devils press if you don’t have access to a bar or rings. ?
Same as April 3rd ?
Ooops. I’ll have that adjusted!
Awesome ! Thank you