Week of June 6 - June 12

Who makes up the workouts? What's the process? How do you spot bad programming? and a few tips for making up your own workout in a pinch!

Monday June 6

"Cool Hand Luke" from NCFIT

7 rounds

7 Overhead Squat (115/80)

7 Bar Facing Burpees

7 Toes to Bar

100m Run

Tuesday June 7

🎂🎈🎉 Happy Birthday today to Julie Darchuk!

OT3M

Back Squat 10-2-10-2-10-2

+ Alternate Strict Pull up and Ring Row

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1 Min Max Cal Bike

rest 1 min

1 Min Max Double unders

Wednesday June 8

OT90 x 5: 3 Position Snatch

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12 min AMRAP

10 DB Snatch (70/50)

10 Overhead Lunge (70/50)

10 GHD Sit ups

or

12 min AMRAP

20 DB Snatch (50/35)

20 Overhead Lunge (50/35)

20 Sit ups

Compare to March 29/22

Thursday June 9

1000/800m Row or 2K Bike

15 Front Squat (185/125)

25 HSPU or Push ups/Dumbbell Push Press

750/600m Row or 1.5K Bike

20 Front squat (135/95)

20 HSPU or Push ups/DB PP

500/400m Row or 1K Bike

25 Front squat (95/65)

15 HSPU or Push ups/DB PP

21 min CAP

Friday June 10

🎂🎈🎉 Happy Birthday today to Alicia Soulier!

"Hope"

3 rounds, 1 min per station, of:

Burpee

Power Snatch, 75/55 lbs

Box Jump, 24/20 in

Thruster, 75/55 lbs

Chest-to-bar Pull-up

Rest 1 min

Compare to July 17/19

Saturday June 11

OTM x 12

Odd) Squat Clean & Jerk

Even) HS walk

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OT3M x4

100m Prowlers

Sunday June 12

.com 220513

45 min AMRAP

Run 800 meters

10 Deadlifts (315/215)

Run 800 meters

50 Sit-ups

From CrossFit HQ:

Why Is the WOD 45 Minutes Long? We are training for the unknown and unknowable (also known as life), and we train in accordance with nature. Nature has no regard for the superficial distinctions we place on the physical tasks within a gym environment. Life outside the gym does not occur in expected set rep ranges or prescribed combinations of movements. If we do not train to vary as many factors as possible as often as possible, we will find ourselves woefully inadequate in the face of life’s challenges. Whether these challenges are excelling at sport, picking up a grandchild quickly to avoid danger, foisting a suitcase into the overhead bin, quickly getting up and over a fence because you’re being chased by an angry dog, or sprinting or buddy carrying to get help in an emergency, variance is the optimal strategy.

The primary factors of training that should vary regularly are those that influence intensity (force, distance, and time). This equates to load, duration of effort, distance/repetitions, and movements (including equipment). Varying these factors consistently will get you the greatest bang for your buck with regard to creating a solid foundation of general physical preparedness for whatever physical demands life puts before you, inside or outside the gym.

Most CrossFit athletes know from first-hand experience that intensity is where we find results. For that reason, we usually do five short workouts for every long workout we perform. But because we also know the value of variance, we sometimes have to take on those longer workouts, and 220513 is one of those days. LEARN MORE ABOUT VARIANCE