CrossFit East Indy: Workout of the Day for Monday 9.24.18

CrossFit East Indy Community News – 

  • 9.29.18 → Generational Invitational
  • 9.19.18 → CrossFit Team Series, 9.19 to 10.1 – All CFEI!
  • 10.13.18 → Grand Games, Riley & Aaron, Anthony & Jerry
  • 11.3.18 → RX Midwest Showcase
  • 11.10.18 → Barbelle Throwdown in Marysville OH – Kathy & Katie
  • Wodapalooza – Qualifier in September & October 2018
  • Please let me know if you are involved in any other events or have news to share

WARM-UP – 0:00 to 10:00

  • Coach led warm up or game

STRENGTH – 10:00 to 35:00

Every 2 minutes for 10 minutes of:

  • 4 Overhead Squats at 75% of your 1 RM

Every 2 minutes for 10 minutes:

  • 4 Front Squats at 75% of your 1 RM

CONDITIONING – 40:00 to 60:00

Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
5 Rounds, Each For Time: 5 Rounds, Each For Time: 5 Rounds, Each For Time:
~20 Box Jumps 24/20 ~20 Box Jumps 24/20 ~15 Box Jumps or step over 20/16
~12 Barbell Facing Burpees ~10 Barbell Facing Burpees ~8 Barbell Facing Burpees
~5 Hang Squat Cleans ~5 Hang Squat Cleans ~5 Hang Squat Cleans
Rest 2 Minutes Between Rounds. Rest 2 Minutes Between Rounds. Rest 2 Minutes Between Rounds.
Round 1 – 135/95 Round 1 – 115/85 Round 1 – 75/55 or less
Round 2 – 155/105 Round 2 – 135/95 Round 2 – 95/65 or less
Round 3 – 185/125 Round 3 – 155/105 Round 3 –115/85 or less
Round 4 – 205/145 Round 4 – 185/115 Round 4 – 135/95 or less
Round 5 – 225/155 Round 5 – 205/125 Round 5 –155/105 or less

 

ACCESSORY – After Class

Gymnastic Complex – 6 Sets of the Complex:
~3 Toes to Bar
~3 Chest to Pull-ups
~2 Toes to Bar
~2 Chest to Pull-ups
~1 Toes to Bar
~1 Chest to Pull-ups

Perform without dropping. Rest as needed between.

Not for time:

  • Pistols – 3 sets of 10 each leg – add weight as able or modify as needed
  • Side Lunge – 3 sets of 10 each leg –  add weight as able
  • KB Overhead Lunge – 3 sets of 10 each leg –  add weight as able

Midline

Not For Time:

  • 30 Weighted Sit-ups
  • 40 GHDSU
  • 50 Sit-Ups
  • Rest 2 Minutes
  • 30 Weighted Hip Extensions
  • 40 Empty Barbell Good Mornings
  • 50 Hip Extensions

CrossFit East Indy: Workout of the Day for Saturday 9.22.18

AMRAP 10 AMRAP 10 AMRAP 10
~30 GHD Situps ~30 V-ups ~30 BASMU
~30 Toes to Bar ~24 Toes to Bar ~24 Hanging Knee Rasie
~100 Feet Farmers Carry 88/70 ~100 Feet Farmers Carry 70/53 ~100 Feet Farmers Carry 53/35 or less
*1 athlete holds 150/100 Dball at waist while other 2 complete AMRAP. *1 athlete holds 100/70 Dball at waist while other 2 complete AMRAP. *1 athlete holds 70/50 Dball at waist while other 2 complete AMRAP.
~rest~ ~rest~ ~rest~
Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
2 Rounds For Time: 2 Rounds For Time: 2 Rounds For Time:
~100/70 Calorie Bike ~100/70 Calorie Row ~75/50 Calorie Row
~100 Box Jump Overs 30/24 ~100 Box Jump Overs (24/20) ~75 Box Jump Overs 20/16 or less
~100 Power Cleans ~100 Power Cleans ~75 Power Cleans
~1 mile run – 100m increments ~1 mile run – 100m increments ~1200m – 100m increments
Round 1: 165/115 Round 1: (135/95) Round 1: 115/80 or less
Round 2: 135/95 Round 2: (115/80) Round 2: 95/65 or less

CrossFit East Indy: Workout of the Day for Friday 9.21.18

CrossFit East Indy Community News – 

  • 9.29.18 → Generational Invitational
  • 9.19.18 → CrossFit Team Series, 9.19 to 10.1 – All CFEI!
  • 10.13.18 → Grand Games, Riley & Aaron, Anthony & Jerry
  • 11.3.18 → RX Midwest Showcase
  • 11.10.18 → Barbelle Throwdown in Marysville OH – Kathy & Katie
  • Wodapalooza – Qualifier in September & October 2018
  • Please let me know if you are involved in any other events or have news to share

WARM-UP – 0:00 to 10:00

  • Coach led warm up or game

 CONDITIONING –

Event 3

Level 2 Athletes(RX) Level 1 Athletes(Scaled)
Teams of 2 – For time: Teams of 2 – For time:
21-15-9 reps for time of: 21-15-9 reps for time of:
~Synchronized pull-ups ~Synchronized jumping pull-ups
~Synchronized deadlifts 225/155 ~Synchronized deadlifts 135/95
*Chins over the bar at the same
time for each rep.
*For jumping pull-ups, the bar should be set up so it is at least 6 inches above the top of the athlete’s head when standing tall.
*Deadlift – standing tall at the same time for each rep. *At the bottom, the arms must be fully extended.
*Partner Synchro or individual. *At the top, the chin must break the horizontal plane of the bar.
* Deadlift – standing tall at the same time for each rep.
*Partner Synchro or individual.

Event 4

Level 2 Athletes(RX) Level 1 Athletes(Scaled)
Teams of 2 – For time: Teams of 2 – For time:
5 rounds for time of: 5 rounds for time of:
~50 double-unders (each) ~50 single-unders (each)
~50-ft. synchronized overhead lunge 50/35 ~50-ft. synchronized overhead lunge 35/20
Time cap: 15 minutes Time cap: 15 minutes
*The athletes will perform double-unders at the same time,
but they do not need to be synchronized.
*Synchro lunges – 50 feet (each
5-foot section completed counts as 1 rep), making sure
their knees are in contact with the ground at the same
time.
*Lunging more than 25 feet in one direction without turning around is not allowed.
*Partner Synchro or individual.

STRENGTH – As time allows

  1. Bench Press – Warm up to 87.5% then perform then hit max reps at that %.
  2. Pause Bench Press(2 seconds, 1 inch off chest) – 3 sets of 3 reps at 85% of 1RM, 1 set max pause reps at 85%.
  3. Dumbbell Bench Press – 4 sets of 10, Heavy as possible

*After every time you bench press, alternate with 5 reps pulling movement of your choice.  IE Strict pull-ups, rope climb, pegboard, muscle up, kipping pull up, ring rows, etc.

ACCESSORY 

  • 3×8 Bicep Curl
  • 3×8 Dip/Tricep work
  • Or from another day that you haven’t done

 

 

CrossFit East Indy: Workout of the Day for Thursday 9.20.18

CrossFit East Indy Community News – 

  • 9.29.18 → Generational Invitational
  • 9.19.18 → CrossFit Team Series, 9.19 to 10.1 – All CFEI!
  • 10.13.18 → Grand Games, Riley & Aaron, Anthony & Jerry
  • 11.3.18 → RX Midwest Showcase
  • 11.10.18 → Barbelle Throwdown in Marysville OH – Kathy & Katie
  • Wodapalooza – Qualifier in September & October 2018
  • Please let me know if you are involved in any other events or have news to share

MOBILITY – On your own before class

  • Tricep Smash 1:00 each side
  • Kneeling Shoulder Stretch 1:00
  • PVC behind head, 1:00 each side

WARM-UP – 0:00 to 10:00

Stretching warm up – Coach led

CONDITIONING 

EVENT 1

Level 2 Athletes(RX)

Complete as many reps as possible in 7 minutes of: Synchronized bar-facing burpees

*Both athletes’ chests touching the floor at the same time.

*In the Rx’d division, stepping backward or forward is not permitted. Each athlete’s feet must jump back when getting down on the floor and jump forward when standing up.

*The athletes must jump over the barbell from both feet and land on both feet to complete the rep. Single-footed jumping or stepping over is not permitted in the Rx’d division.

Level 1 Athletes(Scaled)

Complete as many reps as possible in 7 minutes of: Synchronized bar-facing burpees

*Both athletes’ chests touching the floor at the same time.

*Athletes in the scaled division will be allowed to step backward and forward in the burpee.

*Athletes in the scaled division will be allowed to step over the bar.

 

EVENT 2

Level 2 Athletes(RX)

For time:

~20 synchronized squat cleans, 135/95
~20 synchronized squat cleans, 185/125
~20 synchronized squat cleans, 225/155

Time cap: 7 minutes
Tiebreak: Time after every 20 reps

*In the clean the barbell must be taken from the ground to the bottom of a squat, hip crease below the knee. Athletes must be synchronized, with both athletes in the bottom of the squat at the same time. For the Rx’d division, catching the bar while above parallel will only be allowed if the athlete continues to drop below parallel in a smooth motion without pausing or rising before achieving the required depth. A power clean followed by a front squat will not be allowed.

*The rep is complete when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders in the front-rack position with the elbows in front of the bar.

*The team’s score will be the total time it takes to complete all 60 reps. If the team does not complete all 60 reps when the time cap hits, the score will be recorded as the number of reps completed before the time cap

*Tie Break – The team’s score will be the total number of reps completed, and ties will be broken by the time of completion of the last full set of cleans.

Level 1 Athletes(Scaled)

For time:

~20 synchronized squat cleans, 95/65
~20 synchronized squat cleans, 135/95
~20 synchronized squat cleans, 155/105

Time cap: 7 minutes
Tiebreak: Time after every 20 reps

*In the scaled division, athletes are not required to catch the bar below parallel and will be permitted to power clean, pause or stand, and then proceed to the bottom of the front squat.

*The rep is complete when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders in the front-rack position with the elbows in front of the bar.

*The team’s score will be the total time it takes to complete all 60 reps. If the team does not complete all 60 reps when the time cap hits, the score will be recorded as the number of reps completed before the time cap

*Tie Break – The team’s score will be the total number of reps completed, and ties will be broken by the time of completion of the last full set of cleans.

 

 

 

 

STRENGTH – As time allows

Warm up

  • 1 Power Snatch + 1 Above the Knee Squat Snatch + 1 Below the Knee Squat Snatch + 1 Squat Snatch + 1 Snatch Balance – Bar, 50%, 55%

Squat Snatch

  • On the 0:00 – 3 at 62% of 1RM – Snatch Pull/Shrug + Hang Squat Snatch + Squat Snatch
  • On the 1:00 – 3 at 65% of 1RM – Snatch Pull/Shrug + Hang Squat Snatch + Squat Snatch
  • On the 2:00 – 3 at 68% of 1RM – Snatch Pull/Shrug + Hang Squat Snatch + Squat Snatch
  • On the 3:00 – rest
  • On the 4:00 – 2 at 72% of 1RM – Squat Snatch
  • On the 5:00 – 2 at 75% of 1RM – Squat Snatch
  • On the 6:00 – 2 at 78% of 1RM – Squat Snatch
  • On the 7:00 – rest
  • On the 8:00 – 1 at 82% of 1RM – Squat Snatch
  • On the 9:00 – 1 at 84% of 1RM – Squat Snatch
  • On the 10:00 – 1 at 86% of 1RM – Squat Snatch
  • On the 11:00 – rest
  • On the 12:00 – 1 at 82% of 1RM – Squat Snatch
  • On the 13:00 – 1 at 82% of 1RM – Squat Snatch
  • On the 14:00 – 1 at 86% of 1RM – Squat Snatch

ACCESSORY

  • Do accessory from a day you missed, work on a weakness, or do strength or conditioning from another day.
  • WORK ON A WEAKNESS

CrossFit East Indy: Workout of the Day for Wednesday 9.19.18

CrossFit East Indy Community News – 

  • 9.29.18 → Generational Invitational
  • 9.19.18 → CrossFit Team Series, 9.19 to 10.1 – All CFEI!
  • 10.13.18 → Grand Games, Riley & Aaron, Anthony & Jerry
  • 11.3.18 → RX Midwest Showcase
  • 11.10.18 → Barbelle Throwdown in Marysville OH – Kathy & Katie
  • Wodapalooza – Qualifier in September & October 2018
  • Please let me know if you are involved in any other events or have news to share

WARM-UP –  0:00 to 10:00

  • Coach led Warm-up or Game

STRENGTH – 10:00 to 40:00

Every 2 minutes for 10 minutes of:

  • 5 Deadlift at 70% of your 1 RM

Every 2 minutes for 10 minutes:

  • 5 Sumo Deadlift at 70% of your 1 RM

CONDITIONING – 45:00 to 60:00

Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
For time: For time: For time:
10-9-8-7-6-5-4-3-2-1 10-9-8-7-6-5-4-3-2-1 10-9-8-7-6-5-4-3-2-1
~Toes to Bar ~Toes to Bar ~Hanging Knees Raise
~DB Hang Clean & Jerk 70/50 ~DB Hang Clean & Jerk 50/35 ~DB Hang Clean & Jerk 50/35
~30′ Shuttle Sprint ~30′ Shuttle Sprint ~30′ Shuttle Sprint

ACCESSORY – After Class

10 Minutes of Handstand Walking Practice.  This could be:

  • Shoulder touch
  • Free standing handstand
  • nose and toes to wall
  • HSW on the floor
  • using obstacle to walk over, etc.
  • Talk to your coach about options to improve
  • And/Or accessory you missed from a prior day

CrossFit East Indy: Workout of the Day for Tuesday 9.18.18

CrossFit East Indy Community News – 

  • 9.29.18 → Generational Invitational
  • 9.19.18 → CrossFit Team Series, 9.19 to 10.1 – All CFEI!
  • 10.13.18 → Grand Games, Riley & Aaron, Anthony & Jerry
  • 11.3.18 → RX Midwest Showcase
  • 11.10.18 → Barbelle Throwdown in Marysville OH – Kathy & Katie
  • Wodapalooza – Qualifier in September & October 2018
  • Please let me know if you are involved in any other events or have news to share

MOBILITY – Before Class – Work on problem areas

  • Tricep Smash 1:00 each side
  • Kneeling Shoulder Stretch 1:00
  • PVC behind head, 1:00 each side
  • With Bar in Rack, Press arm into front rack position 1:00 each side
  • Banded Arm Extension, 1:00 each side

WARM-UP –  0:00 to 05:00

  • Coach led Warm-up – General Stretching Warm-up

-Then-

5:00 to 10:00 – Coach led

 2 rounds:
  • 5 Hang Power Clean
  • 5 Front Squat

*Warm up Squat Clean to 60% of 1 RM

STRENGTH – 15:00 to 25:00

Squat Clean

  • On the 0:00 – 3 at 60% of 1RM
  • On the 1:00 – 3 at 63% of 1RM
  • On the 2:00 – 3 at 66% of 1RM
  • On the 3:00 – rest
  • On the 4:00 – 2 at 70% of 1RM
  • On the 5:00 – 2 at 73% of 1RM
  • On the 6:00 – 2 at 76% of 1RM
  • On the 7:00 – rest
  • On the 8:00 – 1 at 80% of 1RM
  • On the 9:00 – 1 at 82% of 1RM
  • On the 10:00 – 1 at 84% of 1RM

CONDITIONING – 

30:00 to 45:00 30:00 to 45:00 30:00 to 45:00
Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
3 Rounds For Time: 3 Rounds For Time: 3 Rounds For Time:
~100 Double Unders ~75 Double Unders ~150 Single Unders
~25 Kipping Handstand Push-ups ~20 Kipping Handstand Push-ups ~20 Push Press at 60% of your 1 RM
*15 minute time cap *15 minute time cap *15 minute time cap
**Rest 45:00 to 50:00** **Rest 45:00 to 50:00** **Rest 45:00 to 50:00**
Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
AMRAP 10 AMRAP 10 AMRAP 10
~20/15 Cal Bike ~20/15 Cal Row ~15/12 Cal Row
~15 Burpee Box Jump Over ~12 Burpee Box Jump Over 24/20 ~10 Burpee Box Jump Over 20/16 or less

ACCESSORY – AFTER CLASS

  • Bench Press – 3 Sets of 8, Ascending Heavy as possible
  • Dumbbell Row – 3 Sets of 8 each arm, Ascending HAP
  • Midline accessory from yesterday if you didn’t get it in

 

CrossFit East Indy: Workout of the Day for Monday 9.17.18

CrossFit East Indy Community News – 

  • 9.29.18 → Generational Invitational
  • 9.19.18 → CrossFit Team Series, 9.19 to 10.1 – All CFEI!
  • 10.13.18 → Grand Games, Riley & Aaron, Anthony & Jerry
  • 11.3.18 → RX Midwest Showcase
  • 11.10.18 → Barbelle Throwdown in Marysville OH – Kathy & Katie
  • Wodapalooza – Qualifier in September & October 2018
  • Please let me know if you are involved in any other events or have news to share

WARM-UP – 0:00 to 10:00

  • Coach led warm up or game

STRENGTH – 10:00 to 35:00

Every 2 minutes for 10 minutes of:

  • 5 Overhead Squats at 70% of your 1 RM

Every 2 minutes for 10 minutes:

  • 5 Front Squats at 70% of your 1 RM

CONDITIONING – 41:00 to 60:00

Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
0:00 – 6:00 – 800m Run, Max Clean & Jerks 155/105 0:00 – 6:00 – 800m  Run, Max Clean & Jerks 135/95 0:00 – 6:00 – 600m   Run Max Clean & Jerks 115/80 or less
6:00 – 8:00 – Rest 6:00 – 8:00 – Rest 6:00 – 8:00 – Rest
8:00 – 13:00 – 600m Run, Max Power Snatch 135/95 8:00 – 13:00 – 600m Run, Max Power Snatch 115/80 8:00 – 13:00 – 500m Run, Max Power Snatch 95/65 or less
13:00 – 15:00 – Rest 13:00 – 15:00 – Rest 13:00 – 15:00 – Rest
15:00 – 19:00 – 400m Run, Max Thrusters 115/80 15:00 – 19:00 – 400m Run, Max Thrusters 95/65 15:00 – 19:00 – 300m Run, Max Thrusters 75/55 or less

ACCESSORY – After Class

Not for time:

  • Pistols – 3 sets of 10 each leg – add weight as able or modify as needed
  • Side Lunge – 3 sets of 10 each leg –  add weight as able
  • KB Overhead Lunge – 3 sets of 10 each leg –  add weight as able

Midline

Not For Time:

  • 30 Weighted Sit-ups
  • 40 GHDSU
  • 50 Sit-Ups
  • Rest 2 Minutes
  • 30 Weighted Hip Extensions
  • 40 Empty Barbell Good Mornings
  • 50 Hip Extensions

CrossFit East Indy: Workout of the Day for Saturday 9.15.18

Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
Teams of 3 Teams of 3 Teams of 3
0:00 to 10:00 –   Warm up 0:00 to 10:00 – Warm up 0:00 to 10:00 – Warm up
10:00 to 25:00 10:00 to 25:00 10:00 to 25:00
~5 min Max Alternating 200’s ~5 min Max Alternating 200’s ~5 min Max Alternating 200’s
~5 min Max Ski ~5 min Max Ski ~5 min Max Ski
~5 min Max Row ~5 min Max Row ~5 min Max Row
Score is total meters combined Score is total meters combined Score is total meters combined
**10 min rest/transition** **10 min rest/transition** **10 min rest/transition**
35:00 to 60:00 35:00 to 60:00 35:00 to 60:00
Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
Teams of 3 Teams of 3 Teams of 3
AMRAP 25: AMRAP 25: AMRAP 25:
~30 Bar Muscle-ups ~40 Chest to Bar Pull-Ups ~40 Pull-Ups or mod PU
~50 Barbell-Facing Burpees ~50 Barbell-Facing Burpees ~50 Barbell-Facing Burpees
~60 Thrusters ~60 Thrusters ~60 Thrusters
Round 1 – 95/65 Round 1 – 75/55 Round 1 – 45/35 or less
Round 2 – 115/80 Round 2 – 95/65 Round 2 – 75/55 or less
Round 3 – 135/95 Round 3 – 115/80 Round 3 – 95/65 or less
Round 4 – 155/105 Round 4 – 135/95 Round 4 – 115/80 or less
Round 5 – 185/135 (AMRAP in time remaining) Round 5 – 155/105 (AMRAP in time remaining) Round 5 – 135/95 (AMRAP in time remaining) or less

CrossFit East Indy: Workout of the Day for Friday 9.14.18

CrossFit East Indy Community News – 

  • 9.7.18 → Granite Games in Minnesota – Anthony F, Aaron F., Jerry, and Nick – September 7, 8, and 9 – CONGRATS GUYS!
  • 9.29.18 → Generational Invitational
  • 9.19.18 → CrossFit Team Series, 9.19 to 10.1 – All CFEI!
  • 10.13.18 → Grand Games, Riley & Aaron, Anthony & Jerry
  • 11.3.18 → RX Midwest Showcase
  • 11.10.18 → Barbelle Throwdown in Marysville OH – Kathy & Katie
  • Wodapalooza – Qualifier in September & October 2018
  • Please let me know if you are involved in any other events or have news to share

WARM-UP – 0:00 to 10:00

  • Coach led warm up or game

STRENGTH – 10:00 to 40:00

  1. Bench Press – 3 sets of 6 at 75% of 1RM
  2. Pause Bench Press(2 seconds, 1 inch off chest) – 5 sets of 8 reps at 50% of 1RM.
  3. Dumbbell Bench Press – 6 sets of 10, Heavy as possible

*After every time you bench press, alternate with 5 reps pulling movement of your choice.  IE Strict pull-ups, rope climb, pegboard, muscle up, kipping pull up, ring rows, etc.

  • Yoke Carry – Max weight carried for 50 feet.  Perform in between bench sets.

CONDITIONING –  45:00 to 60:00

Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
AMRAP 15: AMRAP 15: AMRAP 15:
~15 Toes to Bar ~10 Toes to Bar ~10 Hanging knee raise
~12 Reverse Lunges 135/95 ~12 Reverse Lunges 115/80 ~12 Reverse Lunges 95/65 or less
~9 Clean and Jerks 135/95 ~9 Clean and Jerks 115/80 ~9 Clean and Jerks 95/65 or less

ACCESSORY 

  • 3×8 Bicep Curl
  • 3×8 Dip/Tricep work
  • Or from another day that you haven’t done

 

CrossFit East Indy: Workout of the Day for Thursday 9.13.18

MOBILITY – On your own before class

  • Tricep Smash 1:00 each side
  • Kneeling Shoulder Stretch 1:00
  • PVC behind head, 1:00 each side

WARM-UP – 0:00 to 10:00

Stretching warm up – Coach led- 0:00 to 5:00

Then:  5:00 to 10:00

2 rounds of:

  • 5 Overhead Squat
  • 5 Hang Power Snatch
  • 5 High Pull
  • 5 Quick Drops
  • 5 Hang Squat Snatch

STRENGTH – 10:00 to 40:00

  • 1 Power Snatch + 1 Above the Knee Squat Snatch + 1 Below the Knee Squat Snatch + 1 Squat Snatch + 1 Snatch Balance – Bar, 50%, 55%
  • Snatch Pull/Shrug + Hang Squat Snatch + Squat Snatch – at 60%, 63%, and 66%
  • 2 Squat Snatch – at 70%, 73%, and 76%
  • 1 Squat Snatch – at 80%, 82%, and 84%

CONDITIONING – 45:00 to 60:00

AMRAP 10 AMRAP 10 AMRAP 10
~50 Double Unders ~30 Double Unders ~50 Single Unders
~20 CTB ~20 Pull-ups ~20 Jumping Pull-ups
~20 Box Jump Over 30/24 ~20 Box Jump Over 24/20 ~15 Box Jump Over 20/16 or less
~20 Burpees to Bar 6 in above reach ~15 Burpees to Bar 6 in above reach ~10 Burpees to Bar 6 in above reach

ACCESSORY

  • Do accessory from a day you missed, work on a weakness, or do strength or conditioning from another day.
  • 20 Squat Cleans with sandbag or Wreck bag, 40/70/100
  • WORK ON A WEAKNESS