10-8-6-4-2 || For Time

Ben Lomond CrossFit – Group Class

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Warm up Coaches choice

Warm-up

PVC Front Rack Stretch by Coach TJ (move your hands around to see where you are tight and then complete 5 reps in a seated position, then 5 reps in a prone position

followed by …

Band Distracted Ankle Mobility x 30 seconds per side

Deep Squat Progression x 5 reps

and then …

For 6 minutes, at an easy pace, complete:

Assault Bike x 15 calories

Over/Under Barbell x 5 reps each side

Strength

Front Squat (5x5x5x5x5)

Five sets of:

Front Squat x 5 reps @ 70%

Rest 2-3 minutes

Metcon (Weight)

Every two minutes, for 12 minutes (6 sets):

Power Clean + Hang Squat Clean @ 65-75%

Metcon

Metcon (Time)

For time:

10-8-6-4-2 reps of:

Wall Walks

Thrusters (135/95 lb.

Time cap: 15 minutes
Today’s workout is a scaled back version of the Wall Walk/Thruster workout from the 2021 CrossFit Games! This one is going to be a great test of shoulder fatigue. Work on finding a pace you can keep consistent with on the wall walks and make sure you are meeting the movement standard. Work on what movement pattern is best for you, and practice your hand positioning on both the ascent, line tap, and descent.. and try not to spend too much time laying on the ground. With the barbell being lighter than the games version, we want you to push these hard. Your shoulders are going to burn so try to rely on your legs here and use a solid drive to propel the bar overhead! We’ll make our way back to this in a more difficult version in weeks to come! Please adjust the weight if needed.

Aerobic Capacity

Every 6 minutes, for 30 minutes (5 sets) for times:

400-500 meter Row

300-400 Meter Run (Assault Runner preferably)

400-500 Meter Row or Ski Erg

*The goal is to have at least 30 seconds of rest, so modify the distances accordingly.

Gymnastics

Ben Lomond CrossFit – Group Class

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Warm-up

Stretching

Strength

Three sets for max reps of:

30 seconds of Strict Pronated-Grip Pull-Ups (use band if needed)

Rest 15 seconds

30 seconds of GHD Hip Extensions

Rest 45 seconds

30 seconds Strict Supinated-Grip Pull-Ups (use band if needed)

Rest 15 seconds

30 seconds of Sumo Stance Kettlebell Deadlift (weight is up to the athlete)

Rest 45 seconds

30 seconds of Hand Stand Push-Ups

Rest 15 seconds

90 seconds of Side Planks (45 seconds each)

Rest 45 seconds

Metcon (AMRAP – Rounds and Reps)

For rounds and reps 12 min. AMRAP of:
5 burpees

1 rope climb

10 burpees

1 rope climb

15 burpees

1 rope climb

Etc…

Again and Again and Again

Ben Lomond CrossFit – Group Class

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Warm up Coaches choice

Warm-up

Three rounds at increasing effort of:

10 Calorie Row/bike

30 second hang from rig

30 second Side Plank (each side)

10 Cossack Squats (feel free to use an empty barbell)

10 Empty Barbell Romanian Deadlifts

5 Empty Barbell Thrusters

Strength

Deadlift

Three sets of:

Deadlift x 8 reps @ 70% of 1-RM Deadlift

Rest as needed

Metcon

Metcon (Time)

Eight rounds for time of:

200 Meter Run

4 Chest-to-Bar Pull-Ups

8 Wall Ball Shots (20/14 lbs to 10/9′ target)

10 Box Jump Overs (Jump up, step down – 24/20″)

8 Wall Ball Shots (20/14 lbs to 10/9′ target)

4 Chest-to-Bar Pull-Ups

Rest 60 seconds

30:00 Hard Cap

After Party

Three sets of:

60 seconds Bearhug D-Ball or Sandbag Hold (heavy)

15 seconds transition

60 seconds Max Rep GHD Sit-Ups

45 seconds rest

Optional work

Complete as many rounds as possible in 8 minutes for quality and muscle activation of:

4 Strict Handstand Push-Ups

8 Heavy Russian Kettlebell Swings

Rest 2 minutes until the clock reaches 10:00, and then…

Complete as many rounds as possible in 8 minutes for quality and muscle activation of:

8 Dumbbell Death March Steps @ 3010

16 Dumbbell Push-Ups

Interval Conditioning

Ben Lomond CrossFit – Group Class

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Warm up Coaches choice

Warm-up

Four rounds of:

15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up

15 seconds of Hercules Hold with Palms Facing Up

Two sets of:

Hollow Body Swings x 10 reps

Single Arm Circles x 10 forward/backward

Ring-Rows x 10 reps

OLY

Split Jerk

Every 90 seconds, for 15 minutes (10 sets):

Split Jerk x 2 reps @ 65-75%

(Pause for 2 full seconds in the receiving position before recovering – make notes and adjustments to your footwork and weight distribution. Please use jerk blocks)

Skill Movement Primer

Every 90 seconds, for 18 minutes (4 sets) of:

Station 1: 6-8 Handstand Kick Ups

Station 2: 15 Second Ring Support Hold + 15 Second Ring Dip Hold*

Station 3: 10-12 Toes-to-Bar

*If you are unable to do this unassisted then please lower the rings to a position that will allow you to ‘lightly’ use your legs to assist in each position

Interval Conditioning

Metcon (4 Rounds for reps)

Against a 2:30 clock:

250/200 Meter Row

15/10 Calorie Assault Bike

Max Alternating Dumbbell Snatches

Rest 2:30 minutes and repeat for a total of FOUR sets

50/35 lb

After Party

A.

Against a 90 second clock:

200 Meter Run

Max Calorie Assault Bike in the remaining time

Rest 2:30 between sets and complete a total of EIGHT sets (32 minutes total).

B.

For quality and muscle activation:

70 Banded Tricep Extensions

70 Banded Pull Aparts

16 Minute Strength AMRAP

Ben Lomond CrossFit – Group Class

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Warm up Coaches choice

Warm-up

Three rounds at increasing effort of:

10/7 Calorie Bike or Row

100 Foot Pec Stick Walk or Pec-Activated Med-Ball Walk

100 Foot Sandbag or MedBall Carry (light)

5 Divebomber Push-Ups

10 Ring-Rows

15 Wall Ball Shots (light)

Snatch

Every 2 minutes, for 12 minutes (6 sets):

Snatch Lift-Off + Snatch

*Sets 1-3 = 2 reps @ 72.5% of 1-RM Snatch

*Sets 4-6 = 2 reps @ 77.5% of 1-RM Snatch

(Perform a snatch pull to the knee with a 2-second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch. Repeat this for 2 reps)

When the running clock reaches 12:00…

Every minute, on the minute, for 4 minutes (4 sets):

Snatch x 1 rep @ 77-80% of 1-RM Snatch

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP of:
30 front rack walking lunges

6 reps of Supinated-Grip Bent-Over Barbell Rows @ 2111

30 Alternating Reverse Lunges

20 V-ups

Use the same barbell for all four stations. Load it based on your ability to perform six barbell rows at the prescribed tempo.

Optional work

For completion:

20 Straight Leg Sit-Up

40 V-Ups

100 Shoulder

40 V-Ups

20 Straight Leg Sit-Up

Back Squat

Back Squat

*Set 1 – 4 reps @ 65%

*Set 2 – 3 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 1 rep @ 85%

immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):

Back Squat x 6 reps @ 70%

Zone 2 Training

Ben Lomond CrossFit – Group Class

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Warm up Coaches choice

Warm-up

Spend 2 minutes at the bottom of your squat and get comfortable!

Crossover Symmetry (10-12 reps each)

CrossOver Symmetry Rows

CrossOver Symmetry Reverse Flys &

CrossOver Symmetry Pull Downs

CrossOver Symmetry Victory

CrossOver Symmetry 90/90 Drill

finish with …

Kettlebell Windmill in a Lunge Position x 5-10 reps per side

Handstand Walk Skill Development

Every minute, on the minute, for 6 minute (3 sets) of:

Interval 1 – Wall Facing Handstand Marching x 30 reps

Interval 2 – Kick-Up to Handstand on Wall (with hands turned out) x 10 reps

followed by …

Every 3 minutes, for 9 minutes, complete (3 sets):

40 Double-Unders

60 Seconds Max Distance Handstand Walk*

*You can come down as often as you need

If you can not Handstand Walk then complete the following …

Every 3 minutes, for 9 minutes, complete (3 sets):

40 Double-Unders

60 Seconds Max Wall Climbs

Strength

Metcon (Weight)

Build to today’s 1-RM Tempo Back Squat @ 32X1

Followed by…

One set of:

Back Squat x Max Reps @ today’s 1-RM Tempo Back Squat

(perform these without any tempo prescription)

Zone 2 Training

Metcon (AMRAP – Rounds and Reps)

As many rounds and reps as possible in 30 minutes:

800 Meter Run

1000 Meter Row

30 Calories of Assault Bike or Ski Erg

100-Ft Farmers Carry ( 70/50 lbs)

Please keep your heart rate at 65-70% of your Max HR.

After Party

A.

Three sets of:

Dumbbell Bench Press x 5 reps @ 21X1

Rest 20 seconds

Tempo Push-Ups x 10 reps @ 1111

Rest 20 seconds

Banded Triceps Pushdowns x 20 reps @ 10X0

Rest 2-3 minutes

B.

Four rounds for quality and muscle activation of:

60-Second Banded Monster Walk

10 Bent-Over Barbell Rows @ 1111

100-Foot Single-Arm Overhead Carry (each arm)

C.

Complete as many rounds as possible in 8 minutes for quality and muscle activation:

15 Dumbbell Push Presses

30 Frog Pumps

(focus on maximal contraction of your glutes during each 2-second hold at the top)

30 Minute AMRAP

Ben Lomond CrossFit – Group Class

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Warm up Coaches choice

Strength

Every minute, on the minute, for 15 minutes (3 sets of each):

Minute 1 – Half-Kneeling Landmine Press (Left) x 6-8 reps @ 21X1

Minute 2 – Half-Kneeling Landmine Press (Right) x 6-8 reps @ 21X1

Minute 3 – Alternative V-Ups x 20 reps

Minute 4 – Front-Leaning Rest on Rings x 45 seconds

Minute 5 – Band Pull-Aparts x 10 reps @ 2020

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 30 minutes of:

40/30 Calories of Assault Bike

40 Double-Unders

40 Kettlebell Swings

40/30 Calories of Rowing or Ski Erg

40 Double-Unders

20 Plyo Push-Ups to Plate
The kettlebell weight is up to you but choose a weight that you can do unbroken! Your goal today is to move smoothly through 30 minutes of work without stopping. Grab a friend and have them do this with you and complete at a conversational pace!

Aerobic Capacity

“I Hear Banjos”

Every 6 minutes, for 30 minutes (5 sets) for max meters:

4 Minutes of Rowing

Treat this as a test and try to accumulate as many meters as possible over the course of the 5 sets. Set the monitor for 4 minutes of rowing and 2 minutes of rest. Elite males should be aiming for 6,000 meters or more; elite females should aim for 5,250 meters or more.

*Nasal Breathing Only Prep*

Metcon (Time)

At increasing intensity:

1000 Meter Row

50/35 Calorie Assault Bike

800 Meter Run

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

Death Sets

Ben Lomond CrossFit – Group Class

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Warm up Coaches choice

Warm-up

Two sets of:

Wall Bridge x 30 seconds

(walk out as far as you are able to staying safe)

Lat and Hip Flexor Combo Stretch x 30 seconds per side

and then …

Single Arm Hang from Bar x 10-15 seconds per side

Over the Shoulder Barbell Stretch x 30 seconds per side

and then …

Three sets of:

Static Ring Holds x 15 seconds

Rest as needed

Skill Movement Primer

Every 5 minutes, for 15 minutes (3 sets) for times:

20/15 Calories of Assault Bike

30-50 Double Unders or 30 seconds of Double-Under Practice

10 Strict Handstand Push-Ups* (55+: 3-5″” riser)

*if you can do these unbroken then try adding a slight deficit

If you don’t have Strict Handstand Push-Ups then complete the above doing one of the following progressions:

Progressions:

Elevated Foot Handstand Push-Ups

Elevated Knee Handstand Push-Ups

Hamstring Curl Handstand Push-Ups

Death Sets

Every 2 minutes for 32 minutes (4 sets of):

Station 1 – Plank Hold x 60-90 seconds

(add weight if you can make the full 90 seconds)

Station 2 – Landmine Row x 8 reps each arm @ 2111

Station 3 – 25 Wall Ball Shots ( 20/14 lbs to 10/9′ target)

Station 4 – Plate Pinch or Dumbbell Hexagonal Carry x 60 seconds

Midline

Three sets of:

Pallof Press x 10 reps @ 2020

Rest 30-45 seconds

Side Plank x 45 seconds each side

Rest 30-45 seconds

Ab-Wheel Rollouts x 6 reps

(slow and controlled…the slower, the better)

Rest as needed

Aerobic Capacity

800 Meter Warm-Up Run

Followed by. . .

Two sets of:

Run 200 Meters @ 80-85%

Rest as needed

Followed by. . .

“1-Mile Time Trial”

For time:

Run 1600 Meters

Compare results with week of June 23, 2021.

Followed by. . .

800 Meter Warm-Down Run