Home of CrossFit Sanctify!
Josh
Josh
November 20, 2017 7:00 PM

Tuesday 171121

Watermarked(2017-11-09-1522)
Welcome Scott Sterner to the Sanctify community! We know you've already been in a couple of classes and it's been a pleasure to have you. If you haven't met this guy yet, be sure to introduce yourself when you see him!

Context: Competition   - How to pace to get your best score, and doing small sets of pull ups

Skill Practice Warm Up: Spend 8 minutes working on rope climb progressions (lay downs, rope assisted pull ups, switching feet, legless, weighted, L-sit, etc.)

Strength: 5 x 3 Front Squat or front box squat 4 of 13 (5 sets of 3 reps at 75-85% of max front squat – 55-65% if you are box squatting, same weight with each set)

Super Set: 5 x 5 strict handstand push up for depth (or progression)

Metabolic Conditioning: “Open 11.6 / 12.5”

7 min AMReps (as many Reps as possible in 7 minutes)
3 Thrusters (Health: 35lbs, Athletic: 65lbs*, Performance: 100lbs)
3 Chest to bar pull ups (Health: Ring rows)
6 Thrusters
6 Chest to bar pull ups
9 thrusters, 9 c2b, 12 thrusters, 12 c2b, etc…

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 50 – 100 reps (about halfway through the 12s or halfway through the 18s).

Compare to: Open 11.6 / 12.5 (last done May, 24, 2017)

Coaching Tips: Hustle between the movements in the first rounds.  After the first few rounds, start breaking up the reps so you can rest in the middle of the sets (versus resting between movements). Use a ton of hip drive to get the bar overhead to save the shoulders. Consider small sets on the pull ups so you don’t shred your hands, and so you can be more consistent in the later rounds.

Optional ‘Cash Out’ or Hypertrophy: 60s plank, 30 cal row, 3 rounds OR 3 sets of 12 single arm db bent over row, in a super set with 15 glute bridges

Josh
Josh
November 19, 2017 7:00 PM

Monday 171120

Watermarked8(2017-11-15-1130)
This guy. Over 3.5 years with Sanctify. 386 workouts (most of them at 5AM). We're gonna miss you Curt, but wish all the best to you and Bao in the next chapter of your life. Sanctify was better with you here and you're always welcome to come back and visit. Take care man!

Context: Practice -   Pacing and grip (and how to avoid rips)

Skill Practice Warm Up: Spend 8 minutes working up to a challenging (80-90%) clean and jerk, or perform 3 reps on the minute for 6 minutes (50-60%)

Metabolic Conditioning: “Change Myself“

For Time. 6 Rounds
10 hang power cleans (Health: 55lb / Athletic: 85lb* / Performance: 135lb)
10 jerks (same)
10 toes-to-bar
10 pistols (alternate as desired)
10 ring push-ups
50 double unders* (Health: 100 singles)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 18 - 25 minutes, about 3.5 min per round. Scale Up: 105/155lb bar, 5 bar muscle ups instead of toes to bar

Compare to: NEW WORKOUT!

Coaching Tips: Be sure to use the hook grip on the cleans to save your grip for later rounds and the toes to bar. Use your legs profusely on the jerks so your shoulders will be more fresh for the ring push-ups and double unders. You can use whichever leg you want for pistols. Set the rings next to floor (or use a box) for these to be considered 'Performance'. Wait until the later rounds to really push the double unders pace so you are fresh for the cleans and jerks.

Optional ‘Cash Out’ or Hypertrophy: none

Josh
Josh
November 17, 2017 7:00 PM

Saturday 171118

Watermarked5(2017-11-08-1830)
Matt G., rocking his thrusters mid-Jackie. Really appreciate your consistency man!

Context: Mental Toughness – You can do big things by pacing properly.

Metabolic Conditioning: “Long Haul”

For time
1600m Run or 4800m airbike
150 Double Unders
50 Burpees
800m Run or 1000/900/800m row
100 Double Unders
35 Burpees
400m Run or 1200m airbike
50 Double Unders
20 Burpees

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 25 – 36 minutes.

TEAM VERSION: Do the run together, but split up the rest between two partners.

Compare to: BTWB “CrossFit Classic”

Coaching Tips: This one really comes down to pacing! Be conservative on you first mile. If you do not have a timer to run with, consider doing multiple 400s so you can check the gym clock. The goal is to have a steady pace for each lap, and still be able to come right in and do a big set of double unders. Get through the jump rope as fast as possible, then pace the burpees by doing a set number of reps per minute. The pace for the next runs may be a bit faster, but not much. Get through the jump ropes fast again, and pace the burpees. The less you can use your arms on the burpees, the better (if your shoulders tend to blow up). Really push the pace on the final run/DU/burpees!

Optional ‘Cash Out’ or Hypertrophy: none

Josh
Josh
November 16, 2017 7:00 PM

Friday 171117

Watermarked4(2017-11-08-1830)
Bill is recovering from a hamstring strain, but that hasn't kept him from coming in and still working out. His coach gave him a plan on how to move forward and he is executing!

Context: Practice - Row the 1500 as if it were a competition, log it as a separate benchmark.

Skill Practice Warm Up: Spend 8 minutes working up to a challenging (80-90%) squat snatch or power snatch plus OHS. Or perform 3 squat snatches on the minute for 6 minutes (at 50-60%)

Metabolic Conditioning: “Bowchaser“

In 22 minutes
1500m row (all levels) Log this as its own benchmark.
2 min rest
Then max rounds with the remaining time:
6 power snatch (Health: 55lb / Athletic: 85lb* / Performance: 135lb)
6 Overhead squats (same)
6 dumbbell weighted strict pull-ups (Health: assisted, Athletic: 10lb, Performance: 25lb)
40' bear crawl
*Women’s “Performance” weights and reps (Rx)

Scaling Guide:  5 - 7 rounds, about 6-7 min for the row, then 2 min per round after. Scale Up: 95/155lb bar, 25/45lb weighted pull ups.

Compare to: NEW WORKOUT!

Coaching Tips: Weighted pull-up must be done with a dumbbell to be “performance.” Row the 1500m as if it were a workout itself. Log your score on this as a benchmark by itself. Be smart about the power snatches and overhead squats. If you cannot do a challenging load due to shoulder issues, change this to power cleans and front squats (including part way through the workout if needed). Keep the pull ups strict and hold the dumbbell between the feet, ankles, or thighs. Go fast on the bear crawls and rest often. Avoid staying in the 'up' position to long.

Optional ‘Cash Out’ or Hypertrophy: none

Josh
Josh
November 15, 2017 7:00 PM

Thursday 171116

Watermarked11(2017-11-01-1023)
Darla has turned into a regular since she started a few months back. Consistency is KEY!

Context: Practice – Talk about proper warm up sets before heavy lifting.

Skill Practice Warm Up: Spend 7 minutes working on single arm kettlebell snatches. Be deliberate about not letting the KB slam onto the wrist! Perform sets of 5-10 per side.

Strength: 6 x 2 Front Squat or front box squat 3 of 13 (6 sets of 2 reps at 75-85% of max front squat – 55-65% if you are box squatting, same weight with each set)

Super Set: 6 x 4 strict handstand push up for depth (or progression)

Metabolic Conditioning: “Bishop at Sunset“

8 minute AMRAP (as many rounds as possible)
6 Dumbbell Push Press (Health: 15lb, Athletic*: 25lbs, Performance: 45lbs)
14 Wall Balls (Health: 10lbs/8ft, Athletic*: 14lbs/9ft, Performance: 20lbs/10ft)
50m (or 20’ out & back x3) Bumper Plate Farmer Carry (Health: 15lb, Athletic*: 25lbs, Performance: 45lbs)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 3 - 6 Rounds. Scale Up: 50/35lb DBs or 53/35 KBs

Compare to: September 5, 2016

Coaching Tips: The dumbbell push presses must be push presses (no jerking). The shoulders will be fatigued for the wall balls, so make sure you are using as much hip drive and hand/wrist flip as possible to get the ball up to the target. Holding the ball at the bottom will keep the ball closer to the target at the top as well as prevent the need to squeeze the ball (wasting energy). Try and do the farmer carries with straight elbows.  Bent arms here will make the push presses and wall balls more difficult.

Optional ‘Cash Out’ or Hypertrophy: 12 toes to bar, 200m run, 3 rounds OR 3 sets of 12 strict toes to bar in a super set with 12 wide-grip pull-ups

Josh
Josh
November 14, 2017 7:00 PM

Wednesday 171115

Watermarked7(2017-11-01-1023)_copy
Nichole holding a strong midline during some ring push-ups.

Context: Practice - Focus on the lock out of both the jerks, the push ups, and the kb swings.

Skill Practice Warm Up: Spend 6 minutes doing 3 sets of 3-5 'ring outs' (think of an 'ab wheel' on the rings).

Metabolic Conditioning: “Crud Muffin“

For time. 5 rounds
10 clean and jerks (Health: 55lb / Athletic: 85lb* / Performance: 135lb)
15 push-ups
15 American Kettlebell swings (Health: 26lb / Athletic: 35lb* / Performance: 53lb)
400m run OR 2 rounds of 30 double unders, 5 burpees
1 min rest

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 20 - 26 minutes, about 4.5 min per round including the rest. Scale Up: 105/155lb bar, 53/70lb kb

Compare to: NEW WORKOUT!

Coaching Tips: Get through the first round of clean and jerks quickly, but plan on pacing later rounds so that you protect your back. Really emphasize the legs on the jerks so that you can save your shoulders for the push ups.  Keep these legit! No worming or rocking. Push the pace on the runs because of the minute rest. Adjust the load during the rest intervals if needed!

Optional ‘Cash Out’ or Hypertrophy: none

Josh
Josh
November 13, 2017 7:00 PM

Tuesday 171114

Screen Shot 2017-11-08 at 2.44.00 PM
Calendar for our new front squat strength cycle.

Context: Competition   - Do your best to finish this one ‘as prescribed’ and don’t forget to log it!

Skill Practice Warm Up: Spend 10 minutes working on barbell lunges (front, back or overhead). Lunge out 20' using progressively more challenging loads or more challenging variations, then walk the bar back to the rack. Plan on doing at least 4-6 'sets'. Share bars to reduce how much space is needed!

Metabolic Conditioning: “Crackerjack”

For time
100 ft. walking lunge
21-18-15-12-9-6
Kipping Pull-up
Abmat Sit-Up
(repeat walking lunge after each set except last set of 6)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide:  10 - 20 minutes

Compare to: BTWB “CrossFit Classic”

Coaching Tips: Do some bigger set on the 21s and the 18s if you can. Break up the 15s and 12s, but go big again on the last couple rounds. Make sure you pull ups are legit (head over the bar and full extension at the bottom), and make sure you smart and not risking a hand rip. Wear knee sleeves or knee pads if you have them for the lunges. The knee must ‘kiss’ the floor every rep, and there must be full hip extension at the top.

Optional ‘Cash Out’ or Hypertrophy: 3 sets of 12 ring dips in a super set with 12 single leg deadlifts

Josh
Josh
November 12, 2017 7:00 PM

Monday 171113

Watermarked(2017-11-09-0609)
Congratulations to Teresa Fosdick for graduating from Fundamentals last week and now joining the rest of the crew! We're super happy to have you Teresa! You're gonna be a great addition to the 5AM crew. Just don't make your husband, Tim, look too bad ;)

Context: Competition - Get psyched and go for a PR today on the clean!

Skill Practice Warm Up: Spend 8 minutes testing your max depth strict HSPU (or progression)

Strength: 1-1-1-1-1-1-1 power clean TEST MAX! (7 sets of 1 rep, increase weight to new max)

Super Set: none

Metabolic Conditioning: “Russian Dash Cams

For Time. 3 Rounds
14 Russian Kettlebell Swings (Health: 35lb / Athletic: 53lb*/ Performance: 70lb)
10 goblet squats (same)
250m run or 40 single unders + 4 reps of 20' out and back shuttle run, no line touch

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 4:30 - 8 min

Compare to: June 22, 2016

Coaching Tips: Kettlebell swings come from the hips so be sure to use a great hip pop and keep the abs tight. Think about throwing the kb out away from you (but don't let go).  Try to do these in unbroken sets to keep the intensity up, but if you can't maintain good positioning (because you are breathing too hard for example), break up the sets.

Optional ‘Cash Out’ or Hypertrophy: 10 burpees, 30 cal row, 3 rounds OR 3 sets of 12 single arm shoulder press in a super set with 12 banded hamstring curls

Josh
Josh
November 10, 2017 7:00 PM

Saturday 171111 - Veteran's Day

LtAndrewNuttall
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

Context: Mental Toughness – Really push yourself on every round due to how short the workout is and because of the forced rests.

Strength: 7 x 1 Front Squat or front box squat 2 of 13 (7 sets of 1 rep at 75-85% of max front squat – 55-65% if you are box squatting, same weight with each set)

Super Set: 7 x 3 strict handstand push up for depth (or progression)

Metabolic Conditioning: “Nutts”

For time
10 handstand push-ups
15 deadlifts (Health: 125lb / Athletic: 175lb* / Performance: 250lb)
25 box jumps (Health: 20" / Athletic: 24"* / Performance: 30")
50 pull-ups* (Health: 50 jumping pull-ups)
100 wall balls (Health: 10lb to 8' / Athletic: 14lb to 9'* / Performance: 20lb to 10")
200 double Unders (Health: 500 SU / Athletic: 100 DU including attempts / Performance: 200 DU*)
400m bumper plate run (Health: 15lb / Athletic: 35lb* / Performance: 45lb)

*Women’s “Performance” weights and reps (Rx)

Team Version: 1 person working at a time, share everything, both run together sharing a single bumper

Scaling Guide: 15 - 25 minutes

Compare to: BTWB Hero WOD

Coaching Tips: This workout has some higher reps of higher-difficulty movements. Take your time on everything and move smart and efficiently. 

Optional ‘Cash Out’ or Hypertrophy: 15 sit ups, 10 wall ball, 4 minutes, OR 3 sets of 15 single arm bench press in a superset with 15 banded good mornings

Josh
Josh
November 9, 2017 7:00 PM

Friday 171110

Watermarked12(2017-11-01-1023)
Sticking the tongue out worked for MJ, so why not you too, right Al?

Context: Practice – The differences between the clean and the deadlift hip positioning

Strength: 6 x 2 power clean, 12 of 12 (6 sets of 2 reps at 85-95%, same weight with each set)

Super Set: 6 x 4 half kneeing single arm dumbbell press

Metabolic Conditioning: “Dumbbell DT“

For time. 5 rounds
12 dumbbell deadlifts (Health: 20lbs, Athletic*: 30lbs, Performance: 45lbs)
9 dumbbell hang power cleans (same)
6 dumbbell shoulder to overhead (same)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide:  4 – 8 minutes, or about 1:10 per round. Scale Up: 50/35lb DBs

Compare to: June 24, 2016

Coaching Tips: Really pay attention to your low back on the dumbbell deadlifts here!  Tilt the dumbbells down so that the front ‘head’ touches and you don’t have to bend over as far.  The hook grip will really save your grip to keep you moving so use it if you can.  Be smart about resting (just like the barbell DT).  If/when you need to break this up, always rest with one or two reps left on a movement (when it is deadlifts or cleans).  After your rest, finish the last rep and try to get deep into the next set.  The goal is to always do the shoulder to overhead unbroken. Using a push jerk for the shoulder to overhead will pay off in the later rounds (versus push pressing).

Optional ‘Cash Out’ or Hypertrophy: 100m farmer carry, 30 cal row, 3 rounds OR 3 sets of 12 narrow grip chin ups in a super set with 15 calf raises

Josh
Josh
November 8, 2017 7:00 PM

Thursday 171109

Watermarked5(2017-11-01-1023)
There's an opportunity here to give Charlie the business about standing around while Curt is hard at work, but we'll just let it slide this time;)

Context: Practice – Make sure every squat is all the way down, and full lockout at the top

Skill Practice Warm Up: Spend 8 minutes working on barbell carries (front, back or overhead). Walk out 20' and 20’ back using progressively more challenging loads or more challenging variations. Plan on doing at least 4-6 'sets'. Share bars to reduce how much space is needed!

Metabolic Conditioning: “Ain’t No Grave

For time. 4 rounds
6 Front Squat (Health: 55lb / Athletic: 85lb*/ Performance: 135lb)
12 toes-to-bar
12 broad jump (Health: 3ft / Athletic*: 4ft / Performance: 4ft)
20 wall ball (Health: 10lb/8ft, Athletic*: 14lb/9ft, Performance: 20lb/10ft)
1 min rest

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 13 - 20 minutes, about 4:00 per round including the rest. Scale Up: 155/105lb bar and either 30/20lb wall ball or 11ft/10ft if you don’t have heavy wall balls.

Compare to: April 5, 2017

Coaching Tips: Squat cleaning the rep of the squat sets count as a rep so do that if your form is good. For the toes to bar, point the toes to get more range of motion through the posterior chain (as opposed to keeping the ankles at 90 degrees and possibly missing the bar).  Most people will want to just set up a 4' gap to jump across (turning completely around each rep), but if you can, you can set up a 'square' and only turn 90 degrees to make the broad jumps go a bit faster. For the wall ball, hold the ball on the bottom and use as much 'wrist flip' as possible so you don't have to extend the arms completely overhead each rep. Try and complete these in big sets since there is a minute rest each round. 

Optional ‘Cash Out’ or Hypertrophy: none

Josh
Josh
November 7, 2017 7:00 PM

Wednesday 171108

Watermarked6(2017-11-01-1023)
Our 5AM regular, Tim "Fossie" Fosdick is looking good on his squat snatch here!

Context: Competition - Do your best to finish this one ‘as prescribed’ and don’t forget to log it!

Strength: 5 x 3 Front Squat or front box squat 1 of 13 (5 sets of 3 reps at 70-80% of max front squat – 50-60% if you are box squatting, same weight with each set)

Super Set: 5 x 5 strict handstand push up for depth (or progression)

Metabolic Conditioning: For time

“Jackie“

1000m Row
50 thrusters (Health: 35lbs, Performance/Athletic*: 45lbs)
30 kipping pull-ups (Health: band assisted or ring row)

OR

“Jacked Jackie”

1000m Row
50 thrusters (Performance/Athletic*: 65lbs)
30 chest-to-bar pull-ups

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: Men 6-13 minutes, Ladies 8 – 15 minutes

Compare to: Jackie or Jacked Jackie (last done November 23, 2016)

Coaching Tips: The reason this one doesn’t have scaling/progressions different for men and women is because as an ‘original’ CrossFit benchmark from a long time ago didn’t distinguish between men and women for weights/distances!  A while back we started to build our workouts so that men and women are finishing with similar performances and receiving the same training stimulus and that is what most of you are familiar with now.  In the effort of ‘historical accuracy’ we like to keep this one true to its roots (so men and women won’t be able to compete with each other very much).

The coaching tips for both men and women are pretty much the same though!  Pace the row.  The goal is to be able to get off the rower and hit a decent sized thruster set.  Avoid the temptation to speed up toward the end of the row!  If you can bias to use a bit more hip and arm pull (vs knee bend) on the last 10-20 strokes you’ll be more fresh for the thrusters.  Keep a steady pace on the thrusters and try to get it done with some good sized sets.  The weight should be light enough that you can work on ‘falling’ with gravity.  Think “down fast” so you aren’t wasting energy.  Keep your form, but you can probably push yourself to do bigger sets than you might realize.  Break up the pull ups so you can finish strong (don’t do so many in the beginning that you have to do a lot of singles in the end).

Optional ‘Cash Out’ or Hypertrophy: 15 push ups, 200m run, 3 rounds, OR 3 sets of 15 db curls in a super set with 12 loaded glute bridges

Josh
Josh
November 6, 2017 7:00 PM

Tuesday 171107

Watermarked(2017-11-02-1624)
Kevin Kreeger graduated from Fundamentals last week and will be joining our group workouts this week! This guy has a lot of energy and is gonna be a lot of fun to workout with. Be sure to say "hi" and introduce yourself when you see him!

Context: Competition - Do your best to finish this one ‘as prescribed’ and don’t forget to log it!

Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) squat snatch or power snatch plus OHS. Or perform 3 squat snatches on the minute for 6 minutes (at 50-60%)

Metabolic Conditioning: “Not Afraid

15 minute AMRAP (As many rounds as possible)
10 American Kettlebell Swings (Health: 35lb / Athletic: 53lb* / Performance: 70lb)
10 Box Jumps, (Health: 12” / Athletic*: 20” / Performance: 24”)
10 Ring Dips (scale: fixed bar dips or ring push-ups)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide:  6 - 10 rounds, about 1:45 per round

Compare to: BTWB (last completed March 30, 2017)

Coaching Tips: Only use the heavy kettlebell as long as you can maintain good form.  If things start to get a bit sketchy, drop to a lighter bell or drop to Russian swings. Make sure you can go overhead without hyper extending your back (usually an issue when someone has tight shoulders). Try to push the pace on the swings and the box jumps, and then take extra breaks on the dips to catch your breath. Overall, do not come out too fast and blow up! 15 minutes will be longer than you think.

Optional ‘Cash Out’ or Hypertrophy: None.

Josh
Josh
November 5, 2017 7:00 PM

Monday 171106

Watermarked15(2017-11-01-1024)
Shantel W. (better half of Todd W.) has been training with Tyler for a while now, but only recently has gotten into group classes. We're certainly glad to have you Shantel!

Context: Practice - Be very deliberate with your warm up reps to execute perfect form.

Skill Practice Warm Up: Spend 6 minutes working up to a challenging pause squat clean (2-3s pause just below the knee).

Strength: 7 x 1 power clean, 11 of 12 (7 sets of 1 rep at 85-95%, same weight with each set)

Super Set: 7 x 3 half kneeing single arm dumbbell press

Metabolic Conditioning: “La Grange

7 minute AMRAP (as many rounds as possible)
30 Double Unders (Health: 5 singles then one DU attempt x 10)
Chin Up (Strict)s (Health: 3 band or other assisted, Athletic*: 3, Performance: 5)
5 Dumbbell Hang Squat Cleans (Health: 20lb, Athletic*: 30lb, Performance: 45lb)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 3 - 6 rounds, about 1:45 per round.

Compare to: April 24, 2017

Coaching Tips: Break up the chin ups early on because that is where most people will start failing. Get through the double unders and dumbbells hang squat cleans as fast as possible.  Make sure that you are using as little arm as possible on the cleans otherwise you will pay the price with shoulders that don’t work for double unders and biceps that don’t work for the pull ups!  Remember to use the hips to get those dumbbells up!

Optional ‘Cash Out’ or Hypertrophy: 16 DB suitcase lunge steps, 10 burpees, 4 minutes OR 3 sets of 12 DB shoulder press in a superset with 12 single leg DB deadlifts

Josh
Josh
November 3, 2017 7:00 PM

Saturday 171104

Watermarked5(2017-10-26-0627)
Sarah B. fighting her way through a tough workout!

Context: Practice – Talk to your partner so both of you get your best workout, set your ego aside.

Metabolic Conditioning: “Laurel & Hardy

For time - Partner Workout
With a partner, split the work up any way you desire, one person working at a time (except on the last movement).
80 Good mornings with 20lb medball
16 round trip sled pushes, 20’ each way (Health: +0, Athletic*: +90lbs, Performance: +140lbs)
400m bumper plate carry – 2 bumpers, both people run, carry/share them anyway (Health: 15lbs, Athletic*: 25lbs, Performance: 45lbs)
40 single arm dumbbell overhead squats (Health: 20lbs, Athletic*: 30lbs, Performance: 45lbs)
40 shoulder press (Health: 35lbs, Athletic*: 65lbs, Performance: 95lbs)
20 bar or ring muscle ups (3 pull ups + 3 ring dips = 1 muscle up – Still ‘RX’!)
40 plate burpees –BOTH AT THE SAME TIME- (Health: 15lbs, Athletic*: 25lbs, Performance: 45lbs)

*Women’s “Performance” weights and reps (Rx)

Indy Version: 30 good mornings, 7 sled push, 250m plate carry, 20 single arm OHS, 15 shoulder press, 10/8 muscle up, 20 plate burpees

Scaling Guide: 15 - 26 minutes

Compare to: March 4, 2017

Coaching Tips: Dividing the work in half completely isn’t usually the way to get the best time, but it is a good starting point.  Shift extra reps to the partner who ‘likes’ or is better at that particular movement.  If one person can handle more of the overall work, let them do it!  The person not as advanced will get a bit more rest, and the more advanced person will get a more intense workout! The key is to always have someone moving.  Avoid times when both people are resting at the same time. The single arm OHS can be done with either arm (no need to alternate).  Make sure that the shoulder presses are STRICT (no knee or hip bend to speak of).   Don’t forget that the last 20 plate burpees are both people at the same time!

Optional ‘Cash Out’ or Hypertrophy: None.