WARM-UP
1 set:
2:00 Row (:30 slow/:30 moderate)
10 Elbow to instep + hamstring stretch / leg
15 Air Squats
2:00 row (:30 moderate/:30 hard)
10 Single-Leg Deadlifts / leg
15 narrow-stance squats

2 sets:
5-10 Wall Balls
6-10 alternating Pistol

2 sets:
5-10 Kettlebell Swing
5-10 Knee to Elbow
2 sets:
3-5 Dumbbell Clean
3-5 Handstand Pushup
NOTES

• Work on good rowing mechanics during the general portion of the warm-up. It may not be in the workout today, but there is a lot of squatting and hinging, and the rowing will prepare you. Plus, refining your mechanics is always a good idea!
• After the general warm-up, simply practice 2 or 3 short sets of each movement. Start slow and pick up speed as you get warmer.
• Don’t be afraid to practice larger sets in the warm-up. They won’t fatigue you prior to the workout and it’ll make larger sets easier when it’s game time.

Rx / Intermediate / Beginner
5 sets for load:
10 Shoulder Press

Post-workout:
4 sets:
:20 Ski Jumper over a bar
– Rest :10
:20 Chin up
– Rest :10

Stimulus & Goals

• Use at least 60%+ for all 5 sets.
• Increase load across as many sets as possible.
• Rest at least 2:00 between sets.

Strategy

• Ten reps of anything requires plenty of stamina and willingness to stay focused across every rep.
• Keep your body rigid, your elbows in front of the bar when the bar is in the front-rack position, and never stop pressing.
• Just because the reps are strict doesn’t mean they have to be slow. Try to move each rep as quickly as possible and be as explosive as possible without bending your legs.
• Squeeze your glutes, thighs, and stomach and punch the bar overhead on every rep.

Competition: 1 hr 40 min

Warm up: 20 min
See Above

Workout 1: 20 min
CHIPPER
For time:
50 Wall Balls (20 / 14 lb) (10 / 9 ft)
50 alternating single-leg squats

– Rest 1:00

40 Kettlebell Swing (53 / 35 lb)
40 Knee to Elbow

– Rest 1:00

30 Dumbbell Clean (35 / 20 lb)
30 Handstand Pushup
– Use two DBs for the cleans.

Stimulus & Goals

• 13:00-18:00 (including rest)
• Unbroken or large chunks of reps on the weightlifting movements.
• Smaller sets with quick breaks on the gymnastics movements.

Strategy

• Challenge yourself to hang on to the weighted movements for as many reps as possible. If you can go unbroken, do it. Don’t try and “game” the weightlifting movements in an attempt to save yourself for the gymnastics movements.
• We want to continue to push ourselves outside of our comfort zones and find areas where we need to improve. We won’t find them if we aren’t willing to hang on for 1 more rep or push a little harder.
• Focus on your breathing through each movement. This can help keep you composed and relaxed.

Workout 2: 30 min
Main Lift
4 sets for reps:
:20 Deadlift (40-50%)
– Rest 1:40 between sets

4 sets for reps:
:20 deadlift (50-60%)
– Rest 1:40 between sets

NOTES

• Today’s main lift is a little different than the other three days as we are focused on speed and volume. Recognize that speed does not mean lack of technique. We want you to move as fast as possible with proper technique.
• The main lift can be performed before or after the Workout of the Day. Rest as much as you need before starting this workout.
• Aim to complete 5-10+ reps within the :20 interval.

Workout 3: 10 min
Today’s Rx

Workout 4: 10 min
Accessory
4 sets for load:
6 KB Front Rack Lunge / leg
1:00 weighted Plank

NOTES

• In Accessory, perform 6 lunges on each leg. Perform all 6 reps on one leg and then 6 on the other. For this movement, the kettlebells should be in the front-rack position. Rest 1:30 -2:00 between sets. Once you complete all 4 sets of lunges, complete the weighted planks. Keep the weight the same for all 4 sets. If you can’t add weight to the plank, hold your body weight. Rest 1 minute between each set.

Stretching: 10 min
3 sets:
:20 down down dog
:20 PVC Pass-throughs
:20 child’s pose stretch

WARM-UP
1 set:
1:00 Assault Bike
10 slow Muscle Snatch (PVC)
10 Overhead Lunge (PVC)
10 Good Mornings (PVC)
10 Overhead Squat (PVC)

1 set:
1:00 Assault Bike
15 Ring Rows
15 Pushups
15 Dumbbell Deadlift
15 single Dumbbell Press

1 set:
6 consecutive Dumbbell Snatch / arm (light)
3 rope Pull-to-Stands

1 set:
10 alternating DB snatches (moderate)
2 L-Sit Rope Climb from the floor
– Start legless, then use them when needed.

1 set:
8 alternating DB snatches (workout weight)
1 Legless Rope Climb

NOTES

• Start with two long sets of work to warm the body up. Move slow and steady through the reps.
• Build up to your DB weight across three increasingly difficult sets of snatches and rope climbs. Rest as needed between sets and practice moving with efficiency versus speed.

Rx
5 rounds for time:
2 Legless Rope Climb (15 ft)
20 alternating Dumbbell Snatch (45/65 lb)

INTERMEDIATE
5 rounds for time:
2 Rope Climb (15 ft)
20 alternating DB snatches (35/50 lb)

BEGINNER
5 rounds for time:
4 Pull-to-Stands
20 alternating DB snatches (15/25 lb)

Post-workout:
Accumulate:
50 Knee to Elbow on a rope or bar

Stimulus & Goals

• Try to finish this workout in ~10:00.
• Today’s workout is going to be a grippy one. The pairing of the DB snatch and legless rope climb will take a toll on your upper body. Don’t feel as if you need to win this workout in the first round. Take an extra second or two between movements to allow your body to calm down.
• The goal is to use a heavier dumbbell than normal and work a strict gymnastics movement if the legless rope climb needs to be modified.

Strategy

• The DB snatches can be performed as muscle or power snatches. With the heavier load, the power snatch can be utilized but for those of you who have no problem moving this weight, the muscle snatch is the way to go.
• We recommend breaking up the snatches to preserve your grip. If you’re able to move faster during the legless rope climbs by breaking the dumbbell up slightly more, you will likely finish faster.
• The legless rope climbs will get tough quickly. We recommend taking an extra breath or two early on to allow your muscles to relax, rather than trying to sprint through the first couple rounds. Take your time, and if you have a lot of juice left in the tank toward the backend of the workout, push the pace!

Competition: 1 hr 20 min

Warm up: 15 min
See Above

Workout 1: 15  min
Today’s Rx

Workout 2: 10 min
Main Lift
Post-workout:
On a 10:00 clock:
Build up to a 1-rep-max Snatch

NOTES

• We are in Week 12 of our virtuosity lifting cycle.
• Today we will be working to best our 1-rep max that we found in Week 1 of this lifting cycle. Have fun and if the opportunity to PR is there, go for it!
• Expect to make 4-6 attempts in the 10:00 window.
• It is imperative that you perform today’s main lift within 5:00-15:00 of finishing the Workout of the Day. Remember, we are working on developing our ability to lift loads when we are exhausted — a valuable skill in CrossFit and in life.
• Snatches may be performed as power snatches or squat snatches.

Workout 3: 10 min
Accessory
5 sets for load:
3 Snatch High Pull

NOTES

• In Accessory, perform all 5 sets at 105% of your new 1-rep max. Drop and reset between each rep. Rest as needed between sets.

Workout 4: 20 min
For time:
240/300-cal. Assault Bike
Stimulus & Goals

• 14:00-20:00
• Stamina and endurance with a monostructural movement

Strategy

• Choose a pace that is a little faster than you prefer — somewhere around 75 RPMs. Once you feel like you are slowing a little bit, hold no lower than 65 RPMs for the remainder of the workout. Lactic acid is going to set in, but push through the discomfort. Sometimes discomfort is OK, and we want you to get familiar with how hard you can push your body.

Stretching: 10 min
3 sets:
20 Banded pull aparts
:30 Wrist Extension Stretch / arm

Heads Up,

There is a broken water main under 4th Ave and the water at the gym is shut off.  Please take your pre workout dukey somewhere else.

​-C-

Hey all,

There has been some questions on the new programming, and it is easier to hit the highlights here than it is to try to answer everyone individually.

The new programming comes out 1 week at a time.  In order to give ourselves more vision of what is coming up and to make it easier to keep the website up to date, we are lagging behind the official scheduling by approximately 1 month.

We are right now wrapping up the programming that was designed to take place during the end of CrossFit Open and a brief cool down afterwards.  I wanted to see how their programming looked for both those in the competition and those choosing not to participate, before I committed to it.  Next year, before and during the Open I will attempt to keep us up to date.

The reason that I bring this up is over Hero workouts.  The recent absence of Hero Workouts is due to their taxing nature which doesn't suit a 3 week competition.  The absence of these challenging workouts represents our time lag in the  Affiliate Programming.  

CrossFit doesn't put Hero Workouts into the programming on the same 5 day schedule as we did previously, but they will return again.  Tommy V and Manion are both challenging workouts and are both currently in the queue.  There will be changes, I expect a lot less hammer swings and tire flips in the future, but the return of Hero workouts in CrossFit's general programming is one of the main reasons that I chose to go in this direction.

Hero workouts and what they represent has been the main concern that I have heard over the programming recently.  If you have any other questions, please comment below, catch me at the gym or email me at [email protected]

​-C- 

WARM-UP
3 sets:
1:00 Row, Assault Bike, Skierg, or Run
10 Broad Jumps
10 Reverse Lunges
:20 Double Unders or Single-Unders

1 set:
On a 5:00 clock:
Practice the Weighted lunge.

Pre-workout:
5 attempts:
Max distance in 5 broad jump attempts

NOTES

• After the warm-up, focus on working through the movements and increasing range of motion.
• On the 5:00 clock, practice no more than 4-6 lunges as you increase the load to your workout weight.

Rx
5 rounds for time:
15 Weighted lunge (95/135 lb)
75 Double Unders

INTERMEDIATE
5 rounds for time:
15 barbell lunges (65/95 lb)
1:00 double-unders

BEGINNER
5 rounds for time:
15 barbell lunges (35/45 lb)
75 Single-Unders

Stimulus & Goals

• The goal today is to finish in ~10:00. Most athletes shouldn’t be able to do this under 10:00, so if you’re scaling, the aim is to finish slightly over 10:00.
• The lunges can be performed in the front-rack or back-rack position. Ideally, the weight will be moderately heavy so the back rack is a smarter option. Athletes should be able to perform at least 8 reps every time they pick up the barbell.
• If you can’t perform at least 25 double-unders at a time consistently, you’re better of scaling to single-unders to keep the integrity of the stimulus.

Strategy

• Perform slow, smooth reps on the lunges. This will allow you to perform larger sets, which is optimal today. Putting the bar down is costly because of the time it takes to clean the bar, press it overhead, and lower it to the back-rack position.

Competition: 1 hr 25 min

Warm Up: 15 min
See Above

Workout 1: 15 min
Today’s Rx

Workout 2: 30 min
3 rounds for time:
800-m run
1:00 sandbag hold (100/150 lb)
– Hold sandbag at the chest.

– Rest 2:00

3 rounds for time:
10 Atlas Stone Clean (100/150 lb)
12 Bar Facing Burpee the atlas stone

Stimulus & Goals

• Total time: 21:00-30:00 (including rest)
• 14:00-18:00 on Part 1 and 5:00-8:00 on Part 2.
• Multi-part workout where we are working on pacing and stamina.

Strategy

• In today’s two-part workout, find a pace on the run that is about 70-80% of your fast 800-m run. This sustainable pace should allow you to return to the sandbag, pick it up, and immediately begin your hold.
• Part 2 is where we want to burn it down! Don’t hold anything back. This is where you empty whatever you have left in the tank.
• If you have to step up on the burpees in order to keep moving, do so. However, if you can maintain one fluid movement on the burpees, they will be faster.
• On the sandbag hold and sandbag over-the-shoulder, interlock your fingers or grab the wrist of the other hand to help you hang on to the sandbag and keep it close to your body.
• Hold the sandbag at the chest.

Workout 3: 15 min
Accessory
4 sets:
20 weighted sit-ups
10 DB side bends / side
100-ft single-arm overhead DB Waiter Carry + Farmer Carry

NOTES

• In Accessory, use a single DB for the weighted sit-ups. You can use an AbMat, but it’s not necessary. Increase the load of the DB as you wish. The 100-ft overhead walk should be unbroken, so choose a weight that allows this.

Stretching: 10 min
2 sets:
:30 lacrosse ball calf roll / leg
:30 Lacrosse Ball Roll / Foot

WARM-UP
3 sets:
:20 work/:10 rest
Shoulder Taps
Jumping Jack
Up-Downs

2 sets:
10 ATY Drill
5 single Dumbbell Press / arm
10 straight-leg sit-ups

3 sets:
5 Thruster
7 GHD Sit-up

Pre-workout:
EMOM 10:
1 thruster

NOTES

• Use small DBs or plates with the ATY raises.
• For the single-arm DB strict presses, use a weight with which you can perform all 5 reps unbroken and smoothly. Feel free to increase the load with each set.
• Increase the load of the barbell thruster in each set until you reach workout weight.

Rx
For time:
15 Thruster (95/135 lb)
30 GHD Sit-up
12 thrusters
24 GHD sit-ups
9 thrusters
18 GHD sit-ups

INTERMEDIATE
For time:
15 thrusters (65/95 lb)
30 GHD sit-ups (to parallel)
12 thrusters
24 GHD sit-ups (to parallel)
9 thrusters
18 GHD sit-ups (to parallel)

BEGINNER
For time:
15 thrusters (35/45 lb)
30 Situps
12 thrusters
24 sit-ups
9 thrusters
18 sit-ups

Stimulus & Goals

• Today is a couplet of heavy thrusters and GHD sit-ups.
• The thrusters should feel heavy. Select a weight that will allow you to finish each round in 3 sets of less.
• The GHD sit-ups will get tough quickly. Focus on utilizing your legs as much as you can to save your core from fatiguing early on.
• Try to finish this workout in 10:00 or less.

Strategy

• When performing heavy thrusters, you want to use your legs as much as you can. The leg drive is crucial for getting the barbell overhead.
• Another tip worth noting is your front-rack position during the thrusters. Slightly widen your grip to allow for a better front-rack position in the bottom of the squat, and allow you to utilize your legs more before pushing the bar overhead with your arms.
• The GHD sit-ups are to be performed in moderately large sets. If you need to break up the GHD sit-ups early to stave off fatigue, that’s fine. Your goal is to perform the 18 reps unbroken. If you need to break up the rounds of 30 and 24 into 2 sets, that’s fine and probably a smart move.
• When setting up your GHD, make sure your hips and glutes are not on the pad, otherwise you may start to feel them in your lower back.

Competition: 1 hr

Warm Up: 15 min
See Above

Workout 1: 15 min
Today’s Rx

Workout 2: 10 min
Main Lift
Post-workout:
On a 10:00 clock:
Build up to a 1-rep-max Clean

NOTES

• Today starts week 12 and is the epic conclusion of our virtuosity lifting cycle. After this week, we take one week away from cycles and structure. After this off week, we will begin our first week of our mechanics lifting cycle.
• This week we will be working to best our 1-rep max that we found in Week 1 of this lifting cycle. Have fun and if the opportunity to PR is there, go for it!
• Expect to make between 4-6 attempts in the 10:00 window.
• It is imperative that you perform today’s main lift within 5:00-15:00 of finishing the Workout of the Day. Remember, we are working on developing our ability to lift loads when we are exhausted — a valuable skill in CrossFit and in life.
• Cleans can be performed as power cleans or squat cleans.

Workout 3: 10 min
Accessory
5 sets for load:
3 High Pull Clean

NOTES

• In Accessory – I, perform the 3 clean pulls at 105% of your new 1-rep max! Stop and reset between each rep. Rest as needed between sets.

Stretching: 10 min
Accumulate:
1:00 pigeon pose / side