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

2.
3-5 Rounds for Quality (time permitting:)

8 Z-Press (DB or KB)
8 K2E
20/15 Cal Bike
400m Run

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.