Hey Ya'll,

Here is the skinny on the competition.  Right now, we have 7 members signed up.  The competition is July 9th, just under 2 weeks away.  Even if you don't want to compete, you can volunteer as a judge or score keeper.

If we don't have at least 10 members (5 teams signed up & paid) by Friday, I'll turn it back into an individual competition. The cost is $30 per person to cover cash prizes and a T-shirt (which we will order when we know how many competitors we have).

Friday also gives me a week to come up with snarky team names for the randomly generated couples. If you don't like my team name,  you can change it the day of the competition. I will post the teams the Friday morning before the comp, so you can touch base with your partner and  strategize for 24 hours.

To sweeten the pot, I will release the workouts today for those who are concerned. For full disclosure, these workouts were originally created by Adam and then modified for a partner competition. Originally, I wasn't going to let Adam compete since he made up the basis of the workouts. However, now that the teams are paired up at random, I don't think it is much of an advantage. Also, if we end up with an odd number in the Rx division, you might get stuck with me as the odd man out. I have trainers on stand-by in the scaled division as well.  

The primary rule on all workouts = one person working at a time.

These are listed as Rx; the scaled division will be changed to fit the ability of the individual (still challenging, but possible).

WOD I: 15-min. AMRAP
30 Deadlift 135 / 95 
30 Toes to Bar
20 Clean and Jerk 135 / 95
20 Chest to Bar (has to contact)
10 Snatch 115 / 75 
10 Bar Muscle-ups or 30 Burpee pull-ups
(we will make sure you can reach the bar)
Both members must do the same movement, but one person can do all of the movement.

To keep bar loading fair.  Plate changes have to be done by one person per bar.  No changing of plates until both team members are done with that movement.  Women's bar will have a 5# on the inside followed by a 15# and a 10#, Men's bars will have a 35# with a 10# on the outside.

WOD II: 15-min. time cap
75 Wall Balls (20 / 14)
30 Cal Bike
Max HSPU - you can rest on your head to prepare, but you cannot do a rep until your partner is standing.

WOD III: No time cap
Row 1000 M (each team gets one rower) 
42 Box Jumps; can't jump until the other person lands (24" / 20")
30 Burpees to a #45 plate while holding a 25 / 15# plate
18 Back Squats 135 / 95
One person cannot approach the the rack until the other person has racked their bar.
200 Doubleunders or 600 singles 
Both members must do the same movement, but one person can do all of the movement.

If you have any questions concerning the workouts or movements,  text Clint @ (406) 839-8797.

WARM-UP

1 set:
200-m Run
10 Inch-worm + Pushups
15 Jumping pull-ups

1 set:
200-m jog
10 piked push-up
10 Strict Pullup

1 set:
200-m jog (14/20 lb)
10 Up-Downs
:30 Handstand
10 Pullups

1 set:
100-m jog (14/20 lb)
5 Burpees
5 Weighted Pull up
5 Handstand Pushup
5 Chest-to-Bar Pullups

NOTES

• In today’s progressive warm-up if you reach a movement that you cannot perform, go back to a previous movement from an earlier set. Ideally, by the end of this warm-up, you’ll know which movements you are going to perform in the workout.
• During the weighted runs, practice holding the load in different positions to help you find the best position for the workout.

Del
RX
For time:
25 Burpees
400-m weighted run (14/20 lb)
25 Weighted Pull up (14/20 lb)
400-m weighted run
25 Handstand Pushup
400-m weighted run
25 Chest-to-Bar Pullups
400-m weighted run
25 burpees

INTERMEDIATE
For time:
25 burpees
400-m weighted run (10/14 lb)
25 strict pull-ups
400-m weighted run
15 handstand push-ups
400-m weighted run
25 chin-over-bar pull-ups
400-m weighted run
25 burpees

BEGINNER
For time:
25 burpees
400-m run
25 Ring Rows
200-m run
15 Pushups
400-m run
25 Jumping pull-ups
200-m run
25 Burpees

Stimulus & Goals

• 16:00-25:00
• CrossFit Hero WOD, Del.
• High volume within a complex workout.
• Running with load helps us practice for Murph.
• Perform 2-4 sets on all gymnastics movements.

Strategy

• Carrying the load can be the most challenging part of today’s workout. We recommend constantly changing the position in which you carry. This can be a farmers-carry position where you change sides, holding the load at the shoulder, or even holding it against your upper back. Ideally, you’ll have one hand holding the weight and your free hand helping you jog.
• Use a dumbbell or a medicine ball to add load to the movements.
• The run is going to be slowed by the object. It will be awkward. Limit the amount of rest on the gymnastics movements to make up for lost time on the runs. Take short breaks when needed, but try to keep moving.

Competition: 80 min

Warm up: 15 min
See Above

Work out 1: 30 min
Del

Workout 2: 15 min
Snatch:
1 set for reps:
1:00 Snatch (55%)
– Rest 3:00

1 set for reps:
1:00 snatches (50%)
– Rest 3:00

1 set for reps:
1:00 snatches (45%)
– Rest 3:00

NOTES

• In today’s main lift, we are focused on barbell cycling and stamina with light to moderate loads.
• For each 1:00 interval, the objective is to perform as many reps as possible. The best way to accumulate reps is to hang on and cycle quickly. Expect to perform 2-3 large sets within the 1:00 window.
• Target reps with 55% = 10+
• Target reps with 50% = 12+
• Target reps with 45% = 14+
• All reps should be performed as power snatches.
• Next week, we will begin focusing on cycling the shoulder-to-overhead.

Workout 3: 15 min
ACCESSORY - I
5 sets for separate loads:
5 snatch-grip push presses
5 muscle snatches

NOTES

• In Accessory – I, look at your score from May 2 and attempt to do better. It doesn’t have to be a massive weight increase — expect 5-10 lb heavier.

Stretching: 5 min
1 set:
1:00 Calf Foam Roll w/ barbell
1:00 Banded Shoulder Stretch / Side

6/26
AMRAP 9:
10 Box Jumps (20/24 in)
11 Sumo Deadlift High Pull (65/95 lb)
– Athletes must step down from the box.

6/27
Del
For time:
25 Burpees
400-m weighted run (14/20 lb)
25 Weighted Pull up (14/20 lb)
400-m weighted run
25 Handstand Pushup
400-m weighted run
25 Chest-to-Bar Pullups
400-m weighted run
25 burpees

6/28
On a 20:00 clock:
10 rounds:
3 front squats
1:00 calories on any machine
– Increase front squat load as desired.

6/29
AMRAP 10:
12 alternating Dumbbell Snatch (35/50 lb)
4 Bar Muscle up

6/30
5 sets for load:
5 Push Jerk

7/1
5 rounds for time:
63 Double Unders
15 Box Jump Over (20/24 in)
9 Hang Squat Clean (75/115 lb)
– Athletes must step down from the top of the box.

7/2
5 rounds each for time with a partner:
150-m Run
15 Knee to Elbow
15 Burpees

Party from 6 - 10 pm

3150 Driftwood Cir in Lockwood

Space Theme costumes

Volley ball, bouncy house / slide

WARM-UP
1 set:
10 Inch-worms
15 Dumbbell Deadlift
200-m Run

1 set:
10 inchworm walkouts
20 single-arm KB deadlifts (10/side)
200-m run

1 set:
10 Burpees
10 Russian KB swing
200-m run

1 set:
10 Bar Over Burpees over the KB
10 KB swings to shoulder height

NOTES

• Start this warm-up with a very light pace and allow your body to move. As you become more comfortable and warm, push the pace to get yourself breathing. You want to be out of breath in the warm-up so your body isn’t shocked in the workout by the speed you’re moving.
• Use the run instead of a machine to warm up because you will be running in workout 3.
• Choose a lighter weight than you plan to use for the workout in today’s warm-up.

RX
5 rounds for time:
20 Bar Over Burpees over kettlebell
20 Russian KB swing (16/24 kg)

INTERMEDIATE
5 rounds for time:
20 burpees over kettlebell
20 KB swings to shoulder height (12/16 kg)

BEGINNER
5 rounds for time:
12 burpees over kettlebell
12 KB swings to shoulder height (8/12 kg)

Stimulus & Goals

• Finish this workout in 7:00-12:00.
• This workout should be performed with a fast pace, large sets, and continuous movement.
• Use a KB weight that allows you to perform 10 reps in a row.
• Finish the burpees under 1:30.

Strategy

• This workout is pretty straightforward. Push the pace from the beginning and hold on. Don’t come out at 100%, though. Hold back a little as we’ve got 5 rounds. Your pace should never feel comfortable at any time during this workout.
• Use the KB swings to breathe. Although you will be working, slow down and control your breathing before going back to the burpees.

Post-workout:
On a 5:00 clock:
Max Turkish Get-up

Competition: 75 min

Warm up: 15 min
See above

Workout 1: 15 min
Today’s Rx

Workout 2: 15 min
Snatch:
Every :30 for 10 sets:
2 Snatch (60%)
​
1 set:
10 snatches (55%) (unbroken)
8 snatches (60%) (unbroken)
6 snatches (65%) (unbroken)
4 snatches (70%) (unbroken)
2 snatches (75%) (unbroken)

NOTES

• In today’s main lift, we are focused on barbell cycling and stamina with light to moderate loads.
• In the first portion of the workout, the 2 snatches are meant to be unbroken and fast. Three reps should take no longer than :10 to complete, which gives you :20 to rest before the next set. If you are finishing 2 reps in :05-:06, you are really moving this weight. Great work!
• In the second portion of the workout, each of the sets should be unbroken. This is not for time, so rest as long as you need between sets. Do not pick up the bar for the next set if you don’t think you can go unbroken. The focus of the workout and the cycle will be defeated if you break up the reps.
• All reps should be performed as power snatches.

Workout 3: 15 min
For time:
1,200-m weighted Run (14/20 lb)
50 weighted Box Jumps (20/24 in)
600-m weighted run
25 weighted box jumps

Stimulus & Goals

• Finish in 9:00-14:00
• Highlight this month’s micro-focus.
• Use a weighted vest to add weight to the workout.

Strategy

• Move faster on the run than you want to. The weighted vest will make the workout more challenging, but the objective is constant movement.
• Aim for the middle of the box on every box jump. Your legs will be a little shaky on the first couple jumps after the run. Make an extra effort to jump higher than you think you need to.
• Treat this workout as a sprint. Head down and go.

Workout 4: 5 min
8 sets for total reps:
:20 GHD Sit-up
:10 rest

NOTES

• In Accessory I, perform as many reps as possible of GHD sit-ups in :20. After :20 is up, rest :10 and repeat that for 8 rounds. This will get challenging, so be smart about how fast you start this workout.

Stretching: 10 min
Accumulate:
1:00 quad foam roll
1:00 Foam Roll Low Back
1:00 foam roll calves

WARM-UP
2 sets:
1:00 Couch Stretch (each leg)
1:00 pigeon pose (each leg)
1:00 frog stretch

3 sets:
Run 200 m
20 Air Squats

1 set:
10 Back Squat (35/45 lb)
5 back squats (building)
5 back squats (building)
5 back squats (working weight)

NOTES

• Take your time in the warm-up to get your hips opened up for the back squats.
• When you get to part 2 of today’s warm-up, use the run to warm up the lungs. Each round pick up your pace a little bit so that by the last round you’re moving just as fast as you will in the workout.
• Once you move on to the barbell, do at least 3 warm-up sets to build to working weight, even if that means doing 2 warm-up sets at working weight. It’s better to be a little over-warm for today’s workout than not warm enough.

Pre-workout:
For load:
EMOM 10:
2 back squats

RX
For time:
9-15-21:
Back Squat (155/225 lb)
– Run 400 m after each set of back squats.

INTERMEDIATE
For time:
9-15-21:
Back squats (105/155 lb)
– Run 400 m after each set of back squats.

BEGINNER
For time:
9-15-21:
Back squats (65/95 lb)
– Run 200 m after each set of back squats.

Stimulus & Goals

• Complete this workout in 10:00-15:00.
• Today is a heavy day in disguise. This workout is a great opportunity to build leg strength and endurance.
• This workout will also build stamina in running under total body fatigue.
• The back squats, should be moderate to heavy, but not so heavy that you can’t complete each round in 2-3 sets.
• You can use the runs to recover, but they shouldn’t take longer than 2:30 from start to finish.

Strategy

• If you’re a back-squat machine, push large sets and push the run.
• If you know the back squats are going to be punishing, don’t go too big during the round of 21. Be conservative with how many reps you do and push the run to make up lost time.
• Something to consider is resting the bar on your back rather than putting it down each time. The act of picking the bar up and placing it on your back will not only take a lot of time but will become challenging for some.

Competition: 55 Min

Warm up: 15 min
See Above

Workout 1: 15 min
Today’s Rx

Workout 2: 15 min
2 rounds for time:
50 Pullups
15 Clean and Jerk (95/135 lb)
75 Situps

Stimulus & Goals

• Finish this workout in 15:00-22:00.
• This workout will test your ability to perform large sets of pull-ups and sit-ups.
• You should be able to maintain 5s on the pull-ups and the first set should take you no more than 4:00.
• Use a barbell load that feels light to moderate. This should be a weight with which you can do 7 reps in a row.
• Perform touch-and-go clean and jerks to focus on building strength and stamina for this movement. Do this even if it means a slightly slower time overall.

Strategy

• Break the pull-ups into smart sets. Don’t go to failure on your first set. It’s OK to start with a big set and then chip away at the rest of the 50, but make sure that first set doesn’t ruin you.
• Touch-and-go the clean and jerks into 2-3 sets. This is good practice with barbell cycling.
• Use the sit-ups to allow your arms to recover. This workout is going to feel grippy, and your upper body is going to feel full. Relax your arms during this portion of the workout.

Stretching: 10 min
2 sets:
:30 Standing Quad Stretch / leg
:30 Couch Stretch / leg

WARM-UP
3 sets:
9/12-cal. Assault Bike
10 Dumbbell Deadlift
20 Alternating Spiderman Stretch (10/leg)
:30 Hollow Hold

2 sets: (building)
8 DB deadlifts

NOTES

• Use this warm-up to get your body sweating and breathing.
• The DBs you choose for the Romanian deadlifts should be light.
• Pick up the pace on the bike so that by the final round you’re working toward workout speed.
• The intent behind the hollow hold is to teach your body how to properly brace during today’s deadlifts.
• You should only need 2 sets to build to your working weight.

Rx
7 rounds for reps:
15 Dumbbell Deadlift (35/50 lb)
1:00 calorie Assault Bike
– Rest 1:00

INTERMEDIATE
7 rounds for reps:
15 DB deadlifts (20/35 lb)
1:00 calorie bike
– Rest 1:00

BEGINNER
7 rounds for reps:
15 DB deadlifts (10/15 lb)
1:00 calorie bike
– Rest 1:00

Post-workout:
5 sets each with a partner:
:45 DB Front Rack Carry hold
Max GHD Sit-up

– P1 holds the front rack while P2 performs max GHD sit-ups. Partners switch after :45.

Stimulus & Goals

• For this workout, ladies aim to complete 12-18 calories each time on the bike. Men aim to complete 15-20 calories each time.
• Complete the deadlifts fast and unbroken, and transition quickly to the bike.
• Start strong and settle into a consistent pace. This pace should be consistent across all rounds.
• Today you will be building lower-body stamina and endurance through shorter work and rest intervals.

Strategy

• The only strategy you need to focus on is your pace on the bike. We want you to move fast but not so fast that the amount of calories you get isn’t repeatable. For example, if you get 15 calories in round 1, you should be able to get 15 calories for all 7 rounds. What we don’t want to see is you getting 20 calories in round 1, 18 in round 2, 14 in round 3, and so on. Look to complete your fastest sustainable pace.

Competition: 75 Min

Warm up: 15 min
See above

Workout 1: 20 min
Today’s Rx

Workout 2: 15 min
Deadlift
4 sets:
8 reps (100%)
– Rest 1:00 between sets.

NOTES

• Welcome to Week 7 of the Mechanics lifting cycle in which we are focused on building the base for our strength development.
• Today we are working off of your 20-rep max that we found in Week 1. Take the load of your 20-rep max and multiply it by the percentage in today’s lifting session. This will determine your load for each set.
• Each set is meant to be unbroken. Feel free to rest at the top of the deadlift, but once the bar hits the ground, it should come right back up.
• Rest about 1:00 between sets.
• Look for next week’s percentages to go down and the reps to go up.

Workout 3: 15 min
Every 3:00 for 15:00:
8 DB Bulgarian split squats (8/leg)
15 barbell Good Mornings
NOTES

• In Accessory, use a pair of DBs for the rear foot-elevated split squats. Find a weight that challenges you for 8 reps and stay there for all 4 sets. One leg may appear to be weaker than the other — that is a good thing to note. For the good mornings, use a light load.

Stretching: 10 min
2 sets:
:30 Leg Swing (across body)/leg
:30 Sit and Reach