FIGHT GONE BAD
Monday, February 24th, 2020
Work Out of the Day
METCON
1.
“Fight Gone Bad“
3Rounds for Reps
1Min at each station:
–WB 20/14
–SDLHP 75/55
–BJ 20/16
–Push Press 75/55
–Row (Cal)
-Rest
SKILL/SWOD
RX+
Back Squat
On the…
0:00- 9 @ 77%
2:00- 7 @ 84%
4:00 – 5 @ 91%
6:00 – 3 @ 96%
8:00 – 1 @ 100%
9:00 – 1 @ 102%
10:00 – 1 @ 105-106%
11:00 – 1 @ 105-106%
12:00 – 1 @ 105-106%
13:00 – 1 @ 105-106%
14:00 – 1 @ 105-106%
**Percentages Based on 5RM Back Squat
Conditioning
“Foot Locker”
5 Rounds:
15/9 Toes to Bar
15 WB 30/20/10
Directly Into…
5 Rounds:
15/9 PSn 75/55/45
15 OHS 75/55/45
Body Armor
3 Giant Sets:
7 Contralateral KB Rev Lunge (Left)
:20 Single Arm Kettlebell Overhead Split Stance Half Squat Isometric
7 Contralateral Kettlebell Reverse Lunge (right side)
:20 Single Arm Kettlebell Overhead Split Stance Half Squat Isometric
Rest 2 Minutes Between Sets
Odd-Object Conditioning
5 Rounds:
200 Meter Run
100′ D-Ball Carry (100/70)
200 Meter Run
Rest 1 Minute Between
THIS WEEK AT A GLANCE
TUESDAY
1.
Open Workout 20.1
10Rds for Time:
8 Ground to Overhead 95/65
10 Bar Facing Burpee
*See Demo Video
Cap: 15Min
Comp to: 10/11/19
2.
Pushup Conditioning
10Min EMOM (every 30sec for 20rds)
If you vest vest Murph, preform this with a vest:
6 vested pushups every 30sec for 20rds
Other options if you perform Murph without a vest:
8-10 pushups every 30sec for 20rds
5-7 pushups every 30sec for 20rds
2-4 pushups every 30sec for 20rds
WEDNESDAY
1.
“Jackie” Check out the video!!!
For Time:
1000m Row
50 Thruster 45/35
30 Pullup
Cap: 15Min
Heats will start every 5-6 mins
2.
Midline
5 Giant Sets:
20 KBS (As heavy as poss.)
100m Front Rack KB Carry (Right arm)
100m Front Rack KB Carry (Left arm)
50m Overhead KB Carry (Right arm)
50m Overhead KB Carry (Left arm)
20 Barbell Situps
THURSDAY
OPEN GYM OR…
A.
Back Squat
3 x 5 (Climbing)
Alternate with: 7-10 Tricep Dips
B.
Bench Press
3 x 5 (Climbing)
Alternate with: 7x Bent Over Row (Each Arm)
C.
Deadlift
3 x 5 (Climbing)
Alternate with: 16 Elevated Step-Back Lunges
(Dumbbells in Front Rack, foot on plate 45/35)
FRIDAY
1.
10Min Flight Simulator (Click the link to see Molly Metz do it!)
5-10-15….45-50-45….15-10-5
Unbroken Double Unders
For Time but counted as an AMRAP if not complete.
2.
For Time:
Run 5k (Video with great run technique… WATCH IT!)
Cap: 30Min
Comp to: 3/13/19
CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY
PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!
NEWS & UPDATES
BEYOND THE WHITEBOARD: TRACK YOUR FITNESS
The newly enhanced BTWB app is the longest-running statistics tracker in the sport of CrossFit.
Check out @crossfitbtwb on Instagram or Facebook.
As we’re all trying to figure out “how good we are”, BTWB has the most data you can use to determine not only your rankings by gender and age group, but by the style of training we do…from CrossFit Total…to Cindy…to a 500M Row.
If you’re not tracking your WODs, shame on you. Seriously, you’re losing the statistical benefit of seeing your progress.
Included Features:
- Rebels WODs will be pre-loaded (No more writing down your workouts, only
submitting your score!). - Get tomorrow’s WOD the night before!
- No more figuring out a ton of percentages. Weightlifting and gymnastic percentages will be automated based off prior input.
- See where you ranked in the WOD against all the Rebels who submit throughout the day.
- Tracking of benchmarks and lifts will be recorded and easily sorted.
- Track not only your fitness but also your sleep and mobility.
- Analyze your weaknesses.
- See where you rank in popular workouts (Cindy, Fran, etc…).
- You’re special: this is only offered to current athletes of CF Rebels.