Thor’s Day, 150507


Intro to the new GHDs Part 3: The Glute-Ham Raise

The video below has a lot of good information – however, the relevant points are over by 03:22, so you don’t need to watch past that point.…/05/glute-ham-raises/



NOTE: Athletes who have trained every day this week and plan on coming on Friday should scale down their intensity to around 80% if they want to do well on the 6×6 front squats.

2 Rounds for Time:
50 Double Unders
25 Wall Ball, 20/14
25 Chest to Bar Pullups
25 Cal Row

DU – 1:1 lateral parallette jumps
WB – scale to a lighter ball before scaling height of target
CTB – strict banded CTB, then strict banded pullups/chinups, then ring rows


Class should end with mobility and recovery, focused on the shoulders and hips, as well as ankle mobility to prepare for the front squats the following day. I would not recommend finishing with extra midline work, since that will most likely have a negative impact on Friday’s maximal efforts.

Wednesday 150506


Muscle-up Tech (15 minutes)

Advanced athletes may work on improving their MU efficiency (either ring or bar), or they may choose to work on more advanced movements such as a back uprise –
basic info here…
progression here…

Intermediate athletes (those who have the prerequisite movements of chest to bar pullup + ring dips) should work on achieving either the ring or the bar muscle up. Bar muscle ups may be practiced with bands.

Novice athletes should practice toes to rings, ring holds and ring rows with feet on a box to get them more comfortable and proficient using the rings.


Skill (10-15 minutes)

Power Clean Instruction


Strength (15 minutes)

3×5 Clean Grip RDLs, across, as heavy as last time, or heavier, if possible


Conditioning (3 min setup + 7 min execution = 10 minutes total)

7 min AMRAP
7 Power Cleans, 185/125
7 Lateral Bar Burpees

*Note: the power cleans should be HEAVY, and performed in sets of 3-4 at the MOST. Weight scalings are 155/105, 135/95, and 115/75.

Tuesday 150505



Snatch Tech
Athletes should spend 15 minutes working up to a heavy (full) snatch single, then, perform a 10 minute EMOM of singles at 80-90% of their heaviest lift. Athletes working on basic movement patterns may perform a power snatch + OHS if necessary.



There is a 20 minute time cap on this piece.

Courtesy of CrossFit New England:

5 Rounds of Cindy (1 rd of Cindy = 5 pullups, 10 pushups, 15 air squats)
20 Snatches, 135/95
5 Rounds of Cindy
For time.

• Weight scalings are 115/75, 96/65, and 65/45.
• Pullup scalings are strict banded pullups or ring rows.
• Please encourage banded plank pushups or plank pushup negatives if athletes cannot perform standard pushups; knee pushups are the least beneficial movement prescription.

Monday 150504



Front Squat 6×2

*Per our current guidelines. This is the final week of the volume portion of the front squat cycle.



Masters Qualifier Event 4

21-15-9 reps for time of:
Deadlifts, 225/155
Box Jumps, 24”/20”
Handstand push-ups

*We will NOT be using the HSPU standard with the taped line on the wall. Rx for today is our gym standard of head & hands to ground or one AbMat + 25lb plates.
**Deadlift scales are 205/140, 185/125 and 155/105.
***HSPU scale is kneeling KB shoulder presses.

Friday, May 1, 2015


Working sets will take about 20 minutes, so you need to warm up with purpose in order to have enough time to get in all your work.

It is IMPERATIVE that you rest a minimum of 2-3 minutes between each of the working sets to maximize your chances of success.

Front Squat 6×5

*Per the front squat guidelines, we are continuing to increase the volume on our front squats.


ATHLETES, in order to keep class running smoothly, and to allow us to utilize class time, please familiarize yourself with the versions of the workout listed below and come in to class knowing which one makes the most sense for YOU.


RX (must be performed as written):
5 Power Cleans, 185/125
10 OH Walking Lunge Steps, 45/25lb plate
15 TTB
There is a 15 min time cap.

INTERMEDIATE (must be performed as written):
5 Power Cleans, 155/105
10 OH Walking Lunge Steps, 45/25lb plate
15 TTB
There is a 15 min time cap.

SCALE (can be modified and scaled):
15 min AMRAP of:
5 Power Cleans, 135/95
10 Prisoner Walking Lunge Steps (hands behind head; vertical torso)
15 Toes to Rings

The scaled version may be further modified in these ways:
• Power Cleans – 115/75 or 95/65
• Walking Lunge Steps – If an athlete is not mechanically sound enough for lunges, they may perform prisoner air squats as a 1:1 sub.
• Toes to Rings – If an athlete cannot get their toes to the rings, they should perform V-ups or a modification per the video as a 1:1 sub. See vid here:

Wednesday 190429



Intro to the new GHDs Part 2: The GHD Situp
See video for tips –

Today, you will be instructed on the GHD SITUP, and learn the parallel vs fully extended variations.



Clean & Jerk

This is a PRACTICE day, NOT a max day.

Advanced: Work up to some heavy singles of a FULL CLEAN + jerk of their choice (split or push).

Intermediate: Work up to some moderately challenging doubles of a FULL CLEAN + jerk of their choice (split or push).

Novice: Work on moderate power or muscle cleans + front squat + push jerk. The goal is to become more proficient with the elements of the full lift.


There is a 15 min cap on this piece.

800m Run
20 CTB Pullups*
20 AbMat Situps

*Scaled Rx is strict banded CHEST TO BAR pullups…the CHEST must actually TOUCH THE BAR for the rep to count. If the athlete does not have the requisite strength for this, they should perform the SCALE version of the workout below.

800m Run
20 Strict Banded Pullups*
20 AbMat Situps

*A further scaled version of this workout will be ring rows.

Tuesday 150428


Intro to the new GHDs Part 1: The Hip Extension

See video for more information on this movement –

Today, you will be instructed on HIP EXTENSIONS, using Rubicon’s new GHDs (glute ham developers).



Sumo Deadlift

*As we have done recently with the front squat, push jerk, and push press, work up to a heavy x5, then add weight and reduce the reps to 3, etc., eventually working up to a very heavy set of 2.



8 Min AMRAP, either Rx or Scale

50 Double Unders
7 Power Snatches, 135/95

50 Single Unders
10 Tuck Jumps (
5 Power Snatches*, 115/75, 95/65, or 65/45

*For scaled athletes, power snatches should be as heavy as you can manage with technical proficiency.

Monday 150427



Front Squat 6×2

*Per the guidelines; maintaining the same weight we have been using the last few weeks.



CrossFit Open Workout 14.5

21-18-15-12-9-6-3 reps for time of:
Thrusters, 95/65
Bar Facing Burpees

Saturday, 150425

Team “Diane”

In teams of 2, athletes complete:
Deadlifts, 225/155
Handstand Pushups
For time.

• Only one athlete may work at a time.
• Team members must tag each other in/out when switching places.
• Reps are shared between the two team members.
• The work does not have to be divided equally.
• Rx = Deadlifts as prescribed & HSPU head/hands to ground or ONE AbMat + 25lb plates.
• Scale = Deads@205/135; HSPU subbed with kneeling KB shoulder presses OR strict shoulder presses, working from the ground, with a barbell, @75/55.

Friday 150424



Front Squat 6×4

*You MUST rest 2-3 minutes between each of their working sets.



There are 3 options that you may choose from. Ask your coach for guidance if you’re not sure which to choose.


4 rounds for time of:
Run 400 meters
5 Burpee Muscle-ups

If you’ve got a 20-lb. vest or body armor, wear it.

Run 400m
7 Burpee Chest to Bar Pullups
7 Ring Dips

Run 400m
7 Burpees
7 Strict Banded Pullups or Elevated Ring Rows
7 Matador Dips (banded if necessary)