Category: Uncategorized

Conditioning
”Helen”
3 RFT:
400 Meter Run
21 KBS (53, 35)
12 Pull-ups

Extra Credit
5 Rounds of:
10 Rollback Triceps Extensions
20 Banded Facepull-aparts
10 1-Arm KB Rows each arm

Skill/Stability/Strength
1) Tempo Deadlift: Build to a tough set of 2 in 7 sets with a 4-second descent
– 7 TOTAL sets – Heavier than last week

2) Goblet Squat w/Land Mine: Build to 1/2 BW in 3-4 sets x 5 reps per set then perform 1 SET AMRAP.
– Goal: 25+ reps

Conditioning
8 Rounds of:
120′ Medium weight sled push sprint (60 feet down back)
180′ heavy Farmer Carry (60 feet x 3)
Rest 3:00 between rounds

Accessory
Foam Roll Hamstrings

Conditioning 
AMRAP 20 w. a partner:
1 Rope Climb
10 Deadlifts (225, 155)
10 Wall Balls (20, 14)
*One athlete completes a full round at a time

 Extra Credit 
AMRAP 10 ”Recovery”
100 Meter easy jog
10 Calorie Row
10 Calorie Bike

OPEN WOD 20.2

Complete as many rounds as
possible in 20 minutes of:
4 dumbbell thrusters (50/35)
6 toes-to-bars
24 double-unders

Alternate WOD:


Conditioning
Every 4:00 x 5 Sets:
20 Sit Ups (or V-Ups)
10 Hang Power Cleans (135, 95)
10 Barbell Rows (135, 95)
5 Strict HSPU

Extra Credit
Skill/Stability/Strength
Split Jerk: 1RM in 10 sets.
– Build to a 1RM (3-4 singles above 90%)
– Sets may look something like: 3@50%, 2@60%, 1@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@95%,
1@97%, 1@101%.
– Beginner: Work on Technique or perform Push Press for a heavy triple.

2) Banded Triceps Complex: 60s Max Reps each

EVENT ANNOUNCEMENT: On Flag Day, June 14, 2008, a dedicated team of runners participated in the first Run for the Fallen and ran 4100 miles across America from Fort Irwin, CA to Arlington National Cemetery, one mile for every Soldier, Sailor, Airmen, and Marine killed since the War on Terror began. In 2018 on its tenth anniversary Honor and Remember expanded the initial run by creating America’s Run for the Fallen, the most comprehensive fallen veteran tribute to date.

Each year since the first run across America, runners from around the world have joined Run for the Fallen in remembering our fallen. Over 50,000+ participants and over 200,000+ miles have been collectively run in remembrance of those heroes, organized in over 26 states.  Help us keep the memory of our local fallen heroes alive by joining us at Merced College on Sunday, November 10th at 9:00am.

CrossFit Merced and the Merced Sunrise Rotary Club would like to invite you, your family, and all your friends to this year’s Run for the Fallen and Field of Honor events.  This year’s Run for the Fallen will take place at Merced College to coincide with the Field of Honor.  The race will be a 5k/10k option. The start and finish will take place near the main lawn at Merced College at M St./Yosemite Ave. Basic participation is free, but there is a $25 – 5K/10K Chip Timed Race that will also be offered.  The chip-timed races will include a commemorative racing shirt, Tyvek racing bib with timing chip, and medals to the top 3 in each age group in 10-year increments.  Sign up soon to ensure that you will get a T-shirt.

All participants in both the FREE 5K Run/Walk and the $25 – 5K/10K Chip Timed Race are invited to attend a short ceremony where our local fallen heroes will be honored.  That will be followed by the start of the race at 9am.  You may register online at runsignup.com (search run for the fallen) or on race day from 7am to 8:30am.  All those that pre-register must pick up their bibs and/or t-shirts between 7am-8:30am.  The course map is available on the signup page.

See you at the race!

Skill/Stability/Strength 
Back Squat: Build to a HEAVY but perfect set of 4 over the course of 7 sets. Rest 2:00
– Roughly 85% of 1RM.
– Beginner – Moderate set of 5

Conditioning 
4 Rounds, not for time:
12 Goblet Reverse Lunges (each leg) (Non-alternating)
25 Russian KBS (AFAP)
75 Double Unders
*Athlete choice of weight

Extra Credit 
Power Clean: 8 x 2 @80% of heavy double from last week

Conditioning
”Run Forrest”
For time:
Run 1 Mile
100 Burpees
Run 1 Mile
30:00 Cap
If you have injury concerns, sub bike, ski, or row for the run; sub 100 air squats + 100 Sit Ups for burpees.

Skill/Stability/Strength
1a) Slight Decline DB Bench Press: 2/5 x 10 (2 warm-up sets + 5 ”work sets” with a challenging load)
– elevate the front of the bench on a 45# plate – roughly 3” off the floor

1b) Symmetrical Stance 1-Arm DB or KB Rows – pronated grip: 2/5 x 10 ea. (2 warm-up sets + 5 ”work sets” with a challenging load)

Conditioning
AMRAP 15:
15 Calorie Row
15 Toes-2-Bar
15 DB Push Press (50, 35)

Extra Credit 
AMRAP 5:
25 Banded Triceps Pushdowns (light band)
25 Banded Pulldowns (same band)

Skill/Stability/Strength
1) Tempo Deadlift: Build to a tough set of 3 in 7 sets with a 4-second descent
– 7 TOTAL sets

2a) Front Squat: Build to Conditioning Weight.
2b) Bar Muscle-ups or Scaling Option Warm Up

Conditioning
”Johnny B-Good”
30 Front Squats (155, 105)
30 Bar Muscle-ups

10:00 Time Cap

Scaling Alternate:
3 Rounds:
10 Front squats (as heavy as possible with good technique)
10 Ring Rows (as difficult as possible with good technique)
10 perfect push ups

Extra Credit
DB Single Leg RDL w/support: 3 x 10
Advanced: Glute Ham Raises – accumulate 30-50 reps.

Conditioning
With a running clock with a partner:
0:00 – 20:00 ”AMRAP”
100 Ft. Heavy Sledpush
100 Ft. Heavy Farmer Carry
100 Ft. Barbell Front Rack Carry
*You go I go i.e. one athlete pushes the sled 100 ft. then the other athlete pushes the sled 100 ft.
meaning work is NOT split.
20:00 – 30:00 ”Recovery”
Light jog, row, bike, ski erg, or Sledpull Powerwalk
*Done individually (not in teams

ANNOUNCEMENT: Today is the start of the 2020 CrossFit Games season, which as we all know, starts with the Open.  We will post Open workouts each Friday, which will be the primary focus of our Friday classes.  You will have several options each Friday, as follows:

1) Do the Open WOD with the class.  Class will look like a normal class, with a warmup, some technique work, and a conditioning workout.  Join in and have fun.

2) Do the Open WOD with a judge.  If you are registered for the Open, we’ll do our best to make a judge available to you.  Please be sure that any judge you are using is qualified and has enough CrossFit experience to effectively judge for you.  We intend to uphold the highest standards for movement requirements, so we might have to be picky for our judges.

3) Do the “alternate” WOD.  We have no idea what each Open WOD will be, so we have no way to effectively taper your workout leading up to Fridays.  We have decided not to concern ourselves with guessing which movements will show up.  The unintended consequence then becomes that we might have some overlap and/or interference between what we have already done throughout the week and what comes up on Fridays.  In the event that your body is not ready to perform the Open WOD, you may do the workout that we would have otherwise programmed  (Example: on Wednesday we did 75 power snatches and now 20.1 requires 80 snatches (or clean & jerks), along with burpees.) We will do our best to accomodate for each other throughout the next 5 fridays.  

Let’s have fun!

Conditioning 

20.1:
10 rounds for time of:
8 ground-to-overheads
10 bar-facing burpees

Alternate WOD:
4 Rounds, for a pump (not necessarily for time):
25 Barbell Rows (light)
25 Push-ups (or Box Push-ups)
25 DB Hammer Curls (light)
25 DB Overhead Triceps Extensions
*Athlete choice of weight
Advanced: Add 25′ Handstand Walk to each round

Skill/Stability/Strength
EMOM x 6:
3 Box Squat @70% of Back Squat,
– 4 warm-up sets to build to 70% before starting EMOM
– 13-15” Box – parallel squat
– If no recent max use moderate load

Conditioning
AMRAP 3:
DB Hang Squat Cleans (50, 35)
Rest 3:00
AMRAP 3:
DB Thrusters (50, 35)
Rest 3:00
AMRAP 3:
DB Hang Squat Clean + Thruster (50, 35)
Rest 3:00
AMRAP 3:
Single Arm DB Walking OH Lunges (50, 35)
*Score = total reps achieved for all four AMRAPs combined.

Extra Credit
Banded Pull-through: 4 x 25

Conditioning
”Rowing Randy”
For time:
2k Row
25 Power Snatches (75, 55)
1k Row
25 Power Snatches
500m Row
25 Power Snatches
Rx+:(95, 65)

Time Cap – 25:00

Extra Credit 
Foam Roll Lats and Quads

Skill/Stability/Strength
1a) Strict Pull Up Negatives: 1/5 x 5 (1 warmup set on rings, then 5 work sets)
– Jump up, then 5-7 Second descent with perfect control
– [Advanced: strict UP, weighted]

1b) Strict Dips: 1/4 x 10-12. (1 warmup set of push ups, then 5 work sets)
– [Advanced: 3, 3, 3, 3 tempo, weighted]

2) Ensure all scaling is correct for ”Nutshell”

Conditioning 
”Nutshell”
25 Burpee Box Jumps (24, 20)
50 Shoulder-2-0verhead (135, 95)
25 Burpee Box Jumps

12:00 Time Cap

Extra Credit (After Class)
AMRAP 5:
25 Lying Tricep Extensions
25 Banded Pulldowns
25 Banded Pull Aparts

Strength 
1) Power Clean: Build to a heavy double in 9 sets. Rest 2:00.
– Reset on each rep
2) Barbell Split Squats – Back Rack: 3/4 x 6 ea. Rest 90s.
– 3 sets to build in weight
– 4 sets with a challenging weight.
3) Glute Hip Thrust – Single Leg: 3 x 15 ea. Rest 60s.
– Bodyweight for all sets
– Squeeze glutes hard the top of each rep
4) Crossbody Carry x 8 Minutes Max 100 Ft. Trips.
– alternate sides evenly

Extra Credit 
2:00 Foam Roll Hamstrings
2:00 Active Straight Leg Raises (60s each)
2:00 Biphasic Hip Flexor stretch

Olympic
Work to a heavy Snatch or Clean & Jerk from high blocks

Conditioning
Minutes 0:00 – 30:00 AMRAP w. a partner:
400 Meter Run
20 Deadlifts (225, 155)
400 Meter Run
20 C2B Pull-ups
400 Meter Run
20 Alternating Pistols
*One person works – split however desired.
Minutes 30:00 – 50:00
”Easy” Aerobic Work – light sledpull, light row, like bike @130 BPM.

Auxiliary
5 Minutes of Global Foam Rolling Hamstrings
2:00 of Active Straight Leg Raise (60s each)

Skill/Stability/Strength
1a) DB Bench Press w. neutral Grip: 1/4 x 10-15 (1 warm-up set + 4 ”work sets” with a challenging load for all sets)

1b) Hammer Curls: 1/4 x 10-15. (1 warm-up set + 4 ”work sets” with a challenging load for all sets)

Conditioning 
Every 5:00 x 4 Sets:
15/12 Calorie Row
15 DB Push Press (50, 35)
15 DB Hang Power Cleans (50, 35)
15 Toes-2-Bar

*Score = slowest split
[Rx+= 20 Cals/Reps]

Auxiliary
a) Standing OH Tricep Extensions w DB: 3 x 10-12
b) Banded Pulldowns: 3 x 10-15

Skill/Stability/Strength
1) EMOM x 8:
3 Box Squats @65% of Back Squat 1RM
– 13-15” Box – parallel squat
– If no recent max use a moderate load.
2) Hybrid Stance RDLs: 1/3 x 10 (1 ramp-up set + 3 challenging sets of 10)
– hybrid stance = wider than conventional but closer than sumo.

Conditioning
AMRAP x 8:
21 KB Swings (70, 53)
15 Goblet Squats (70, 53)
9 Lateral Burpees Over the Kettlebell

Auxiliary
3-5 Rounds of:
60 Yard Heavy Sledpull Powerwalk
30 yard Farmer Carry, AHAP – use handles if possible
Rest 2:00 between rounds

Skill/Stability/Strength 
EMOM x 8:
1 Power Clean & Jerk

Conditioning 
For time:
800 Meter Run
11 Clean + Jerks (155, 105)
400 Meter Run
11 Clean + Jerks
800 Meter Run

*time cap @ 20:00;

Auxiliary
a) Lateral Shoulder Raise: 3 x 10
b) Front Shoulder Raise: 3 x 10 (rest between a/b)

Skill/Stability/Strength
Pull-ups – medium grip: 2/5 x 5 (2 warm-ups sets then 5 ”work sets”)
Scaling Options:
– Add weight
– BW
– Partner Assisted Pull-ups
– Ring Rows: 5 x 10.

Conditioning
For time:
30-20-10-5
Push-ups
Sit-ups
Double Unders x 3 (120-90-60-30)
[Rx+: 40-30-20-10]
16:00 Time Cap

Auxiliary
a) DB Hammer Curls: 3 x 10
b) Straight Arm Lat Pull downs: 3 x 12

Olympic
Squat Snatch: 10 sets of 2. Rest 60-90s between sets.
– Add weight each set or focus on technique.
– Beginners: Hang Power Snatch: 10 sets of 2

Conditioning 
”The Departed”
In a 5 Minute Window:
500 Meter Row
With the remaining time AMRAP:
Squat Snatches (115, 75)
[beginners: thrusters]
*Score = total squat snatches

Auxiliary
100 Banded Pull-throughs, AFAP