Sunday, February 18, 2018

Saturday, February 17, 2018

Dumbbell Walking Lunge
Build to a Heavy 50’ Walking Lunge
“Stepping Stone”
For Time:
60/40 Calorie Schwinn Bike
100′ Dumbbell Walking Lunge (50’s/35’s)
35/25 Calorie Schwinn Bike
100′ Dumbbell Walking Lunge (50’s/35’s)
20/15 Calorie Schwinn Bike
Before athletes lunge in the metcon, they will establish a heavy 50ft. walking lunge while holding onto dumbbells at their sides. Within the workout, they should look to use a weight they could complete at least 50ft. without taking a break. A course can be set-up with cones, with the length depending on the layout of the gym. 4×25, 2×50, or 1×100 are all options. If unable to Schwinn Bike, complete one of the following rep scheme on an Assault Bike or Rower :
40/30 Calories
25/20 Calories
15/10 Calories

Friday, February 16, 2018

3-Position Power Clean
Build to a Heavy Complex
3 Rounds:
15 Hang Power Cleans (115/80)
15 Lateral Barbell Burpees
Building positioning on the power clean to start things off today. One complex is defined as: 1 power clean from the pockets, 1 power clean from just above the knee, and 1 power clean from the floor without putting the barbell down between repetitions. Athletes will build to a heavy set today, with the first clean from the pockets likely being the limiting factor. To get the most out of the metcon to follow, athletes should choose a weight on the barbell that they could complete each set with a maximum of 1 break. This workout is meant to be a burner. Picking a lighter weight may be better to allow athletes to move quickly through this one. Burpees are lateral over the barbell, with no need to stand up to full extension between each rep. Note that in the complex to start, there is a power clean from the floor. However, in the the metcon the cleans take place from the hang, meaning that athletes do not have to go below the top of the knee.

Thursday, February 15, 2018

21 – 15 – 9
Wallballs (20/14)
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)
Today celebrates the day that CrossFit New England opened it’s doors 10 years ago today. “Opening Day” was the first official workout done in the building. Athletes should choose a weight that they are capable of completing the first round of all the movements unbroken when fresh.

Wednesday, February 14, 2018

60 Double Unders
30/21 Calorie Row
10 Power Snatches (115/80)
In this triplet, looking for athletes to choose a weight on the barbell they are capable of completing unbroken when fresh. The goal here is to move for as much of the 15 minutes as possible, so picking a variation on the rope and a weight that allows athletes to keep moving forward will provide the correct stimulus.

Tuesday, February 13, 2018

Teams of 3
300/200 Calorie Schwinn Bike
120 Chest to Bar Pull-ups
60 Clean and Jerks (115/80)
50 Clean and Jerks (135/95)
40 Clean and Jerks (155/105)
30 Clean and Jerks (185/135)
20 Clean and Jerks (205/145)
In this workout, partners will see just how far they can get into the clean and jerks within the 25 minutes. Athletes will complete all the reps at one station before moving onto the next. If unable to use a Schwinn Bike, complete a 200/150 Calorie Assault Bike or Row. The weights on the barbell are important. If we had to put a number on it, these are weights that athletes are capable of cycling for 15-12-9-6-3 repetitions respectively. If on the fence, going lighter will help preserve the intensity of this workout. Athletes will have one bar, changing weights out as needed. Weights should be stacked neatly out of the way until they need to be used during the workout. It is appropriate for teams to have multiple barbells to support athletes using different weights.