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Wise Men

Athletes will have about 13 minutes to build to a heavy Macho Man Complex. These 3 movements are designed to be completed unbroken. Let’s try not to blend these movements together into Squat Cleans and Thrusters. Stand all the way up following the Power Clean before starting the Front Squat. Stand all the way up from the the Front Squat before starting the dip of the Push Jerk.

Strength 

In 13:00

Build to a heavy complex of :

1 Power Clean

1 Front Squat

1 Push Jerk

WOD

” Wise Men ”

AMRAP 3:

Macho Man (60/42.5)

Rest 3 Minutes

AMRAP 3:

Macho Man (70/45)

Rest 3 Minutes

AMRAP 3:

Macho Man (80/50)

*1 “Macho Man” complex is:
3 Power Cleans
3 Front Squats
3 Push Jerks

AFTER PARTY
Front Squat
On the 1:30 x 7 Sets:
Set 1 (On the 0:00): 3 Reps @ 77%
Set 2 (On the 1:30): 1 Rep @ 82%
Set 3 (On the 3:00): 3 Reps @ 77%
Set 4 (On the 4:30): 1 Rep @ 85%
Set 5 (On the 6:00): 3 Reps @ 77%
Set 6 (On the 7:30): 1 Rep @ 88%
Set 7 (On the 9:00): 12 Reps @ 62%

Percentages Based on 1RM Front Squat

2020-02-20T17:08:56+13:0020th February 2020|

Ground Ball

This workout is all about quality rope climbs. Moving well on the rope climbs makes them much easier, especially when we’re likely to climb into double digits reps. If you’re confident with your rope climbs under fatigue, getting your best score comes down to moving quickly through the DB snatches and lunges. If you know the higher skilled rope climbs are going to be a challenge, slow down your pace on the other two movements. Moving at a smooth pace through the walking lunges and the slamballs will allow for more efficient rope climbs

WOD

” Ground Ball ”

AMRAP 18:
30 m Walking Lunge
1 Rope Climb
20 Alt DB Snatch (22.5/15)
1 Rope Climb

COOL DOWN
Lats Foam Roll:
1-2 Minutes Each Side

Glutes Foam Roll:
1-2 Minutes Each Side

Quads Foam Roll:
1-2 Minutes Each Side

2020-02-20T16:07:01+13:0020th February 2020|

Long Haul

After dipping with the heels down, we want to drive aggressively through the heels to straighten the legs. Squeezing the legs straight is what creates power and elevates the bar overhead. Focusing on the squeeze rather than the press allows the stronger lower body muscles do most of the work. The push press also calls for no re-bend of the legs, so continuously squeezing the legs prevents athletes from Push Jerking the weight.

WOD

” Long Haul ”

2 Rounds:
20 Push Presses (50/35)
30 Single DB Box Step-ups (1 x 22.5/15)
40 Burpees
50/35 Calorie Row

CAP 25:00

AFTER PARTY
Beast Builder
On the Minute x 7:
Thrusters

Minute 1: 50/35
Minute 2: 60/42.5
Minute 3: 70/45
Minute 4: 70/45
Minute 5: 70/45
Minute 6: 60/42.5
Minute 7: 50/35

Max Unbroken Reps at Each Barbell

2020-02-20T16:13:46+13:0019th February 2020|

Long Haul

Let’s try to move through big sets here if possible, while picking an option that you see yourself repeating in round 2. Aim for maximum efficiency by being aggressive with the leg drive to launch the weight overhead.

WOD

” Long Haul ”

2 Rounds:
20 Push Presses (50/35)
30 Single Dumbbell Box Step-ups
40 Burpees
50/35 Calorie Row

Box: 24/20
Dumbbell: 22.5/15

AFTER PARTY
” Beast Builder ”
On the Minute x 7:
Thrusters

Minute 1: 50/35
Minute 2: 60/42.5
Minute 3: 70/45
Minute 4: 70/45
Minute 5: 70/45
Minute 6: 60/42.5
Minute 7: 50/35

 

2020-02-17T17:17:34+13:0018th February 2020|

The Undertaker

Deadlifts are a big focus today, as they’re included in both parts. We’ll start the day by building to a heavy set of 5 deadlifts. For conditioning, our 13-minute workout begins with a buy-in effort on the bike. The buy-in happens only once during the workout. We expect the bike to take between 3:30-5:00, leaving roughly 8:00-10:00 for the scored portion. The scored portion of the workout is the total rounds and reps of deadlift, sit-up, and double under triplet. Good Times!

Strength 

In 13:00

Build to a  5 RM Deadlift

WOD

” The Undertaker ”

AMRAP 13:
60/45 Calorie Assault Bike

Directly Into…

5 Deadlifts (110/75)
15 AbMat Sit-ups
25 Double Unders

AFTER PARTY

Option 1: Strict Handstand Push-ups

On the 1:30 x 5 Sets:

1 Set of Strict Handstand Push-ups

Try to Hold the Same Number Across

Option 2: Handstand Walk Biathalon

For Time (10 Minute Cap):
300′ Handstand Walk

Every Break: 3 Ring Muscle-ups

2020-02-17T17:06:12+13:0017th February 2020|

Foot Locker

The theme on all our movements today is the elbows. The goal on the wallball is to keep the elbows high enough in the squat so that the triceps are parallel to the ground. When the elbows drop, we have to throw the ball a further distance from a poor position. Keep the elbows up and ball high. Same applies to the snatch as this keeps  the barbell close to the body.

WOD

” Foot Locker ”

5 Rounds:
9 Toes to Bar
15 Wallballs (9/6)

Directly Into…

5 Rounds:
9 Power Snatches (35/25)
15 Overhead Squats

CAP 18:00

AFTER PARTY

Back Squats

Set 1 (On the 0:00): 9 Reps @ 77%
Set 2 (On the 2:00): 7 Reps @ 84%
Set 3 (On the 4:00): 5 Reps @ 91%
Set 4 (On the 6:00): 3 Reps @ 96%
Set 5 (On the 8:00): 1 Rep @ 100%
Set 6 (On the 9:00): 1 Rep @ 102%
Set 7 (On the 10:00): 1 Rep @ 105-106%
Set 8 (On the 11:00): 1 Rep @ 105-106%
Set 9 (On the 12:00): 1 Rep @ 105-106%
Set 10 (On the 13:00): 1 Rep @ 105-106%
Set 11 (On the 14:00): 1 Rep @ 105-106%

  • Sets 1-4 completed “On the 2:00”
  • Sets 5-11 completed “On the 1:00”
  • Percentages Based on 5RM Back Squat
2020-02-17T17:03:38+13:0017th February 2020|

Fran

“Fran” is arguably the most well known CrossFit workout of all time

A simple, yet effective combination of thrusters and pull-ups that comes up once a year on CompTrain Class.

To complete the workout as written, we recommend having at least 21 pull-ups and thrusters unbroken when fresh.

For athletes who aren’t quite there, we can reduce the reps or weight, or choose from the list of pull-up variations that your coaches will recommend.

Strength 

In 15:00

Build to a heavy 2 RM Thruster

WOD

” Fran ”

21-15-9 reps of

Thruster (42.5/30)

Pull Up

2020-02-13T20:56:54+13:0013th February 2020|

Moscow Mule

With rest built in and 3 simple movements, let’s bring the intensity for these 6 intervals.
This is a great opportunity to turn the brain off and purely focus on effort.
When the score is the slowest interval, we often talk about making sure that we stay consistent across each set.
Today, if the same level of effort is there each round, the scores will take care of themselves.
Shoot for unbroken Russian Kettlebell Swings, a fast Walking Lunge, and a strong effort on the run to finish out each rounds.
During the rest periods, athletes can write up their scores, focus on finding a rhythm to their breathing, and lightly walk around to help the legs recover for the next round

WOD

” Moscow Mule ”

On the 4:00 x 6 Rounds:

15 Russian Kettlebell Swings (32/24)

30 metre  Walking Lunge

15/12 Calorie Assault Bike

Score is SLOWEST ROUND

COOL DOWN

Quads Foam Roll:

1-2 Minutes Each Side

Glutes Foam Roll:

1-2 Minutes Each Side

Lower Back Foam Roll:

1-2 Minutes

2020-02-13T14:29:28+13:0012th February 2020|

Swole Cycle

Strength 

In 13:00

3 RM Bench Press

Build to Heavy Set of 3

WOD

” Swole Cycle ”

Tabata:
Strict Pull-ups

Assault Bike Calories

Push-ups

Assault Bike Calories

Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off Scoring: Reps

2020-02-11T13:25:12+13:0011th February 2020|

Underated

It’s the work that can’t be seen in the workout description that truly counts in this workout The opening 3 rounds essentially serve as a buy-in for what’s to come later

The challenge comes as the hang squat clean reps start to climb higher and the double under volume piles up

Move at a smooth pace early on that you see yourself holding 6+ minutes into this workout

Strength

1 RM Hang Squat Clean

Build to Heavy Single

WOD

” Underrated ”

AMRAP 9:
30 Double Unders
1 Hang Squat Clean (60/42.5)

30 Double Unders
2 Hang Squat Cleans

30 Double Unders
3 Hang Squat Cleans

AFTER PARTY

Back Squat

Set #1 (On the 0:00) – 9 Reps @ 76% Set #2 (On the 2:00)- 7 Reps @ 83% Set #3 (On the 4:00) – 5 Reps @ 90% Set #4 (On the 6:00) – 3 Reps @ 95%

Set #5 (On the 8:00) – 1 Rep @ 100% Set #6 (On the 9:00) – 1 Rep @ 102% Set #7 (On the 10:00) – 1 Rep @ 104% Set #8 (On the 11:00) – 1 Rep @ 104% Set #9 (On the 12:00) – 1 Rep @ 104% Set #10 (On the 13:00) – 1 Rep @ 104% Set #11 (On the 14:00) – 1 Rep @ 104%

2020-02-09T19:23:44+13:009th February 2020|