Jason

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

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

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

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

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

“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