Workouts for 9/3-9/8/2018

Monday, September 3 - Labor Day

* 10a Class Only *

"Lumberjack 20"

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor of these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.

    20 Deadlifts (Fitness: 135/95#, Performance: 185/135#, FB: 275/195#)
    Run 400m
    20 KB swings (Fitness: 44/26#, Performance: 35/53#, FB: 62/44#)
    Run 400m
    20 Overhead Squats (Fitness: 65/45#, Performance: 95/65#, FB: 115/85#)
    Run 400m
    20 Burpees (Fitness: Bodybuilders)
    Run 400m
    20 Pullups (Fitness: Ring Rows Or DB Rows, FB: C2B)
    Run 400m
    20 Box jumps (Fitness: 20/16", Performance: 24/20")
    Run 400m
    20 DB Squat Cleans (Fitness: 20/10#, Performance: 30/25#, FB: 45/35#)
    Run 400m


Tuesday, September 4

PUSH & LOWER BODY ENDURANCE

10 Min EMOM:
    Odd Minute: 5 Presses
    Even Minute: Russian Swings (Fitness Rep #: 15, RX: 20, FB: 25)

INTERVALS

3 Rounds:
    1 Min Hang Power Cleans, 30 Sec Rest (Fitness: 55/35#, RX: 75/55#)
    1 Min Bar Facing Burpess, 30 Sec Rest (Fitness: Bodybuilders)
    1 Min Front Squats, 30 Sec Rest (Fitness: 55/35#, RX: 75/55#)
    1 Min Toes 2 Bar, 30 Sec Rest (Fitness: Hanging Knee Raises)


Wednesday, September 5

AEROBIC POWER

"Helen"
3 Rounds For Time:
    400m Run
    21 Kettlebell Swings (Fitness: 44/26#, RX: 53/35#)
    12 Pullups (Fitness: Toe Spot)

CORE STAMINA

2 Rounds:
    Max Starfish Hold Left Side
    Rest 30 Seconds
    Max Starfish Hold Right Side
    Rest 30 Seconds
    Max Plank
    Rest 30 Seconds
    Max Unbroken Toes 2 Bar (Fitness: Hanging Knee Raises)
    Rest 30 Seconds


Thursday, September 6

SKILL+STRENGTH

Snatch Technique Work

10 Minute EMOM:
    1 Complex Per Minute:
        Power Snatch + Hang Squat Snatch + Overhead Squat

SHORT STAMINA

For Time (20 Min Timecap):
    50 Front Squats (Fitness: 55/35#, RX: 75/55#, FB: 95/65#)
    50 Push Press (Fitness: 55/35#, RX: 75/55#, FB: 95/65#)
    50 Back Squats (Fitness: 55/35#, RX: 75/55#, FB: 95/65#)
    50 Hand Release Pushups (Fitness: Box Pushups)
    50 Front Step Lunges (Fitness: 55/35#, RX: 75/55#, FB: 95/65#)


Friday, September 7

STRENGTH

3 Supersets:
    5 Front Squat @ 80/85/90% of 2RM
    Pulling (Fitness: 12 Ring Rows, RX: 5 Strict Pull-Ups, FB: 5 Strict Weighted)
Rest 2 Min Between Sets

AEROBIC POWER INTERVALS

2 Rounds:
    6 Minute AMRAP:
        9 Power Cleans (Fitness: 75/55#, RX: 95/65#)
        12 Burpee Over Bar (Fitness: Bodybuilders)
        15 Deadlifts (Fitness: 75/55#, RX: 95/65#)
        30 Double Under (Fitness: Penguin Claps)
    2 Minute Rest


Saturday, September 8

CONDITIONING

25 Minute AMRAP Partner Workout:
    10 Burpee Box Jumps (Fitness: 20/16", RX: 24/20")
    20 KB Swings (Fitness: 44/26#, RX: 53/35#)
    30 Wallballs (Fitness: 14/10#, RX: 20/14#)
    200m Run