Wednesday – 082014 – (24/28)

Where Possible:
30 WB Shots (12′)
rest precisely one minute
30 WB Shots (10′)

Go unbroken as though your life depended on it.

5 Rounds for time:
7 Box Jumps (32/28)
5 Muscle-ups

Abs will be sore from yesterday’s GHD sit-ups. As such, hone in on ways to be more efficient on your TTB and your muscle-up kip. If you’re not driving from the shoulder you’re going to find your mid-section cramping early and often.

Scale the number of muscle-ups according to ability. If you think you can manage five per round at a good pace, excellent. If, based on your ability one muscle-up per round is more realistic, that’s just fine also. For those unable to do muscle-ups, please complete one “big kip” ring pull-ups and one ring dip for each muscle-up prescribed.

3 Rounds, not for time:
50 double-unders (as close to unbroken as possible)
8-10 Pistols
10-15 seconds HS hold (walk as needed but try to stay in one spot)

10-minutes; pick two upper body mobility exercises and two lower body mobility exercises off the the Union Fitness Youtube Page and complete the work for a minimum of two minutes per side.

Post thoughts and results to comments and Beyond the whiteboard.

Tuesday – 081914 – (23/28)

Tricep Smashing
BB Quickie
Banded Lat Stretch
Banded OH Stretch

Jerk Grip OH Box Step-ups:
3 x 10

Whatever load you choose, be sure to stay focused on this intention of the drill, which is to open the shoulders and to wake you up to the demands of OH stabilization in funky positions. You’ll step up on that box and your bar will want to fly forward on you. That’s where the work comes in. Press up, pull back, move smoothly and choose a reasonable weight.

Power Jerk:
1 x 4 @ 87%
1 x 2 @ 92%
1 x 2 @ 95%
Establish a 1RM

5 Working Sets:
2 Muscle Snatches +
2 Hang Power Snatch

6 Rounds, 1-minute intervals, each for distance:
Low Prowler Push (BW)

Rest as close to 3:1 as possible (1 minute of work, 2 minutes of rest).

3 x 20 GHD Sit-ups

Post thoughts and results to comments and Beyond the whiteboard.

Monday – 081814 – (22/28)

Where possible:

20 seconds on, 10 seconds off for 16 intervals:
WB Shots (20/14)
Burpee Box Jumps (24/20)

Alternate between movements.

BB Quickie

EMOM – 8 minutes:
Even minutes:
6 Strict C2B Pull-ups
Odd minutes:
6 Strict Ring Dips (1-second pause at bottom of rep)

3 Rounds, not for time:
5-7 C2B Pull-ups
5-7 Ring Dips

Use this time to work on your kipping mechanics. If you are comfortable with a traditional kip, then please use this time to work on your butterfly kip. During these un-timed portions of training, there is no room for sloppy movement, whatsoever. Feel yourself coming unraveled? Get off the bar, shake it out and start again.

Please see this video for some solid advice (courtesy of Doug Chapman) on kipping dip mechanics. Many people misunderstand the sequence of the kipping dip, including some of our top athletes. Tomorrow is your opportunity to really hone in on the right way regardless of how you feel about it. The laws of physics don’t bend differently for different people.

Front Squat:
1 x 3 @ 100% of combine (14.1) 3RM
3 x 3 @ 10-15 lbs. off

AMRAP – 10 Minutes:
2 Hang Cleans (225/163)
3 Strict HSPU
4 Shoulder to OH (185/113)
200 M Run

Use two bars for this workout.

Post thoughts and results to comments and Beyond the whiteboard.

Saturday – 081614 – (20/28) – Combine 14.2

A reminder that today is combine day! For anybody planning to participate in the combine, the event will be held at CrossFit Minneapolis – Dowtown from 12:30-2:30. There is no competition class at CrossFit Minneapolis – Northeast today. Feel free to arrive early and prepare, but understand that we’ll be warming up together. Upon completion of the combine, we’ll add a link below on this blog post where any UF Athletes can submit their results. Remember, the combine is nothing more than an opportunity to get together, test and re-test a few skills, and hone in on ways to guide our training. Don’t sweat it! Have fun.

For anybody interested in participating but cannot make the combine, please complete the workouts on your own and submit your scores here by Friday, August 22nd. Anyone can participate in this combine regardless of where you train. Questions, please email Without further ado:

This session should be completed in less than two hours  - CrossFit Games standards apply for range of motion in all movements. Please complete each test in the order that is written, you can rest as long as you like between events as long as you take no longer than 2 hours for the session.

  1. Establish a 1RM Snatch (full squat on the snatch)
  2. Establish a 1RM Clean & Jerk (full squat on the clean)
  3. Establish a 2RM Deadlift (Touch and Go Reps)
  4. In two minutes – Perform a max unbroken set of Muscle-ups (first score). Then perform as many muscle-ups as you can in the remainder of two minutes. Your second score will be total muscle-ups in the two minute period.
  5. In 4 minutes, perform as many reps as possible of: Farmer’s Carry Step-ups (50-53lb kettlebells or dumbbells for men/35lb kettlebells or dumbbells for women, onto a 20″ box. Each Step counts as a rep. You can alternate legs however you like and also get to the top of the box however you like, the only requirement is that the weights stay in the farmer’s carry position, and the rep counts when you are fully standing at the top of the box)

Click here to submit scores. Please submit by  5pm on Friday, August 22


Friday – 081514 – (19/28)

Sleeper Stretch
Banded OH Stretch

Push Press:
1 x 5 @ 86%
1 x 3 @ 88%
1 x 1 @ 92%
1 x 1 @ 94%

Snatch (from hip):
3 x 1

Try to work at or above 85% of your best snatch.

For time:
800 M Run
21-15-9 Reps:
Hang Power Clean (115/83)
WB Shots (20/14)
…rest one minute…
800 M Run

The 800-M run times should fall within 10 to 15 seconds of your best 800 meter efforts from the last few weeks of training.

In preparation for tomorrow’s combine, pleas be sure to smash out any major areas of tension, take care to manage your nutrition well, and get a lot of sleep.

Post thoughts and results to comments and Beyond the whiteboard.