Do what you love.

Group: Round Robin. Each person picks an exercise and parameters in round robin fashion until the time is up.

 

Our system has been down for 5 days. We loaded a Vista service pack 1 that corrupted all our data and crashed the system. We are limping now…

 

 

Dynamic Warm-ups

Row intervals: 30 second sprint, 30 second rest. 4 intervals. Shoot for 150m.

Tabata Sequence: 20 seconds of work, 10 seconds of rest continuously for 8 rounds. One minute rest between rounds. You score on each round is the least amount of reps you counted in the 20 second period. If you dropped to 2 burpees in the eighth round, then that is the score for the round. Add round scores for total score.

Finish with Row interval that you started with: 4 intervals (4 Sprints)

Post Score:

 

Post Times

Do what you love. In the gym, for Group CrossFit, we will do a round robin where each person picks a favorite exercise or activity for the group.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Post Loads

 

 

From Crossfit.com Sunday 080518

Complete as many rounds in 20 minutes as you can of:
95 pound Clean and Jerk, 15 reps
Run 400 meters

Post Rounds

Epoc Lips Now, by Epoc Shakur

 

1. Muscle Clean & Jerk from hang 5-6 reps
   1. Progression
      1. Power Clean from Floor with Jerk
      2. The Exercise with front squat instead of back squat
      3. The Exercise plus bent over row
      4. The Exercise plus bent over row and rollout to push-up
2. Pushups x15+
   1. Progression
      1. T-Pushups
      2. Alligator Push-up
      3. Perfect pushups
      4. Feet elevated 18″
      5. Feet Elevated with only one foot touching
      6. Above plus weight vest 20,30,40,50, or 60#
3. Kettle Bell Swings, 1 Minute (You can use a dumbbell if you don’t have a kettle bell)
   1. Progression
      1. Single Arm, 30s each arm
      2. Single arm alternating
4. TRX reverse push-up, 12+ reps (use reverse pull-up from an Olympic bar if no TRX available)
   1. Progression (use lower reps and more resistance for higher training age or progression)
      1. Feet Elevated 18″ (Body Horizontal)
      2. Feet on Swiss Ball using TRX
      3. Above plus weight vest 20,30,40,50, or 60#
5. Jump Rope, 1 Minute
   1. Progression to single foot, alternating feet, backwards, backwards single leg, Side to side, etc
6. Pull-up or assisted pull-up (can use band) neutral grip, x8 reps
   1. Progression (use lower reps and more resistance for higher training age or progression)
      1. Supinated Grip Chin
      2. Wide Chins
      3. Above plus weight vest 20,30,40,50, or 60#
7. Single Arm Snatch, x15 reps per arm
8. Concept 2 Rower 150m sprint (use other cardio pieces if you don’t have a rower)
   1. Progression
      1. Increase Damper settings
      2. Increase to 250m, or if you are an end a really sick person, a 500m sprint
      3. The best times I have seen for the 150m (21.6s) and the 500m (1:21.6s)
9. Repeat 1-2 more times

Notes:

 

• It’s all about effort, don’t sand bag
• Some where a weight vest for this workout
• Be careful performing technical lifts when fatigued. If you form goes to hell, stop. The Man Makers will hurt you if you perform them wrong when you are fatigued. Do this with a workout partner that can spot your technique.
• Static Stretch your PSOAS and quads before starting routine
• Do dynamic warm-ups

Rest Day

 

Complete the Physical Screening Test Requirements for the Navy SEALS

• Swim 500 Yards
  

Or Row 2k if you do not have a pool available

Rest: as needed <2 minutes

• Push-ups
  

As many as possible within 2:00 minutes

Rest: as needed <2 minutes

• Sit-ups
  

As many as possible in 2:00 minutes

Rest: as needed <2 minutes

• Pull-ups
  

As many as possible in 2:00 Minutes

Rest: as needed <2 Minutes    

• 1.5 mile run
  

 

Post Times & Reps