A.
Accumulate 15 inch worms and
2 minutes at the bottom of a squat, empty barbell on back
B.
EMOM for 12 Minutes, one station each minute (4 Rounds)
1) 8 Negative Toes to Rings
2) 10 Box Jumps
3) 5 Front Squats (Heavy but manageable)
Rest 2 Minutes
C.
EMOM for 12 Minutes, one station each minute (4 Rounds)
1) 8 strict Ring Dips
2) 25 Double Unders
3) 5 Back Squats (Heavier than front squats)
Rest 2 Minutes
D.
EMOM for 12 Minutes, one station each minute (4 Rounds)
1) 16 Hollow Rocks
2) Run 200m (scale to 100 if cannot be done in 1 minute)
3) 30 seconds of Wall Walks

Utilitarians – at The 2016 CrossFit Games Central Regional in Columbus OH- Great show of support!

A.
4 sets of 5 Reps, using PVC or light barbell
Narrow Grip Overhead Squat

B.
Every 90 Seconds, progressing in weight throughout:
Power Clean + Press 1-1-1
Power Clean and Push Press 1-1-1
Power Clean and Split Jerk 1-1-1


C.
30 Power Clean and Jerks for Time 155-105
Score C

A.
Banded Hip Opener
3 Rounds of 1 Minute to each side


B.
Partner Workout
Partitioned as desired:
Run 40 Minutes
Score full miles + meters (ex. 3 miles + 200m), one partner works while the other rests. 200’s, 400’s, 800’s, 1 mile split any way you like, but evenly.


C.
Barbell achilles smash; roll from bottom of calve to heel on a barbell, side to side front to back

 

Central Regional – Starts tomorrow

 

A.
Back Squat
2 Pause + 2 Regular
5 Working Sets


B.
2 Rounds:
25 KB Swings (70/50)
15 HSPU
30 KB Front Squats
20 Pullups
35 KB Deadlifts
25 Wall Balls


C.
Lax Ball smash to lower back on ground
Accumulate 5 minutes

Utilitarians
Score B

A.
3 Rounds not for time of:
10 Unbroken Shoulder to Overhead
40 Double Unders
*should be light and smooth, practicing quality movement


B.
Push Jerk
15 Minutes to build to heavy double


C.
3 Minutes Max Burpees
3 Minutes Max Box Overs 24/20
3 Minutes Max Burpee Box Overs
3 Minutes Max Calorie Row


D.
Trainer’s choice shoulder mobility
Score B and total reps of C (ex. 225lbs-185 reps)

Ralph, Claudia, and Doug

A.
Bottom of a Squat holding plate for 3 minutes, accumulate
B.
E2MOM for 5 Sets
5 Dumbbell Hang Squat Cleans
*Heavy but focus is on control and comfort with movement
*Increase weight each set if comfortable

C.
21-15-9
DB Hang Squat Clean (45/30)
Toes to Bar
Situps x2 (42-30-18)

D.
Bottom of a Squat, Dumbbell head digging into quad
3 Minutes
Score is C
Katie

A. SQT
10 ground to overhead 95/65
200m shuttle sprint (50m out, 50m back, twice)
3 rounds
5 minute rest
B.
600m partner BB carry (185/135)
5 minute rest
C.
20 Rope climb as a team of 2
D. LAX ball to shoulder and traps
Inactive recovery, real sleep in between wods

A.  

3×3 back squat @ 80-85%

B.

*50-30-10*
Wall Ball
Box Jumps
Burpee

C.

Hip opener 5 min per side

Jess flyin’ under the bar

A.

Snatch work to a heavy single – 15 minutes

B.

1 round
10 Muscle-ups (scale = 2 pull-ups, 2 dips)
10 snatches (165/105)

2 rounds
10 C2B pull ups (scale = strict)
10 snatches (135/95)

3 rounds
10 pull ups
10 snatches (95/65)

for time

C. Forearm smash, Arm between ground and BB

Cephorah, Michael, and Rian