Benchmark Monday, 12 June

WARM UP

400 meters
High Knees Across Court
5 Push Ups
Frankensteins Across Court
5 Dips
Walking Lunge w/ Twist Across Court
5 Air Squats
Bear Crawl Across Court

Burgener Warm Up w/ PVC
Burgener Warm Up w/ empty BB or power bar

 

STRENGTH & SKILL

9 x (Squat Snatch + Snatch Balance) @50% 1RM
7 x (Squat Snatch + Snatch Balance) @ 60% 1RM
5 x (Squat Snatch + Snatch Balance) @ 70% 1RM
3 x (Squat Snatch + Snatch Balance) @ 80% 1RM
1 x (Squat Snatch + Snatch Balance) @ 90% 1RM

**Focus on form, stop increasing weight if/when form starts to break down**
**For those unfamiliar with snatches sub 9 KBS + 9 Drop Squats, 7 KBS + 7 Drop Squats, etc, increasing weight each round)

BENCHMARK WOD

AMANDA

9, 7, 5
– Muscle Up (scale – C2B pullups + Dips)
– Squat Snatch (135/95) (scale – KBS: 55/35)

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Team Day Friday, 12 May

WARMUP

Buddy Warm Up: “Smack”

TEAM WOD

“Trucker Dukes”

Trucker Dukes was a 3-year-old from Haiku Hawaii, an FDNY honorary firefighter who lost his battle with cancer. His parents Shauna and Joshua Dukes, train at CF Upcountry, and Trucker frequented classes with them. Crossfitters from Maui and NYC teamed up to create Trucker’s WOD, which is filled with symbolic numbers and meaning. The AMRAP time of 20:17 is the year Trucker went to heaven. Trucker loved burpees the most, and 45 burpees is the numeric total of his initials. Reps 4-10-13 mark Trucker’s birth date, and in honor of his tender age, the WOD is completed in teams of 3.

In teams of 3, complete as many rounds and reps as possible in 20 minutes and 17 seconds (20:17):

– 45 Burpee buy in (teams may split the work in any manner)

followed by as many rounds as possible of:
– Partner 1: 4 Muscle-Ups (or Strict Pull-Ups) + 10 Air Squats + 13 Sit-Ups
– Partner 2: Prone Plank Hold
– Partner 3: Rest

Continue to rotate through the stations until time is called.

Monday

WARM UP

30 Singles
10 Second Hang
10x 3 second plank + 3 second Handstand
30 Right Leg Singles
10 Scapula pull ups
10x Scapula Push Up + 3 second Handstand
30 Left leg Singles
10 kip swings
10x Push Up + 3 second Handstand
30 DU/ DU attempts

STRENGTH & SKILL

5x: 1 Clean + 2 Jerks (45/35 lbs)
5x: 1 Clean + 2 Jerks (65/55 lbs)
4x: 1 Clean + 2 Jerks (85/65 lbs)
3x: 1 Clean + 2 Jerks (105/75 lbs)
2x: 1 Clean + 2 Jerks (125/85 lbs)
1x: 1 Clean + 3 Jerks (135/95 lbs)

WOD

FOR TIME:

10 Muscle-ups (or 10 C2B Pullups + 10 Dips)
15 Handstand Push-ups
10 Clean & Jerks, 135/95 lbs
15 Handstand Push-ups
10 Muscle-ups

POWERHOUSE WOD

4 ROUNDS (rest 30 seconds between rounds)

30 sec left side plank
30 sec left side plank touches
30 sec right side plank
30 sec right side plank touches