PROGRAM B:

5 Rounds

Run 400 Meters
15 Bent Over Rows
15 Push Press

RX Men: 95#
RX Women: 65#

RX + Men: 115# +
RX + Women: 75# +

Go heavier if you are able to keep the movements in less than 3 sets each time.

Score: Total Time

Goal: Under 20 Min

NOTES:

For this one it's about choosing the right weight to allow you to have to break the Rows and Push Press but only once or twice per round.

For the run - the distance should take you 1:30-2:15.  If it's taking longer than that - and it's not because you are dogging it - shorten it a bit.

If you are unable to run for space or weather reasons you may sub 90 sec of single or double unders or even lowish (like 15") step ups.

For the Bent Over Rows you will deadlift the bar to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the bar to just below the chest.  Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

It would be a good idea in this workout to strategically break these every 5 or so just to give the low back a break for a brief pause.

For the push press you will have your bar on the shoulders with the elbows high.  Feet are between hip and shoulder width apart.   Chest up.  Belly tight.  Dip keeping the heels down and allowing the knees to come forward.  Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast.  Pop the barbell off of the shoulders and finish with a press straight to lock out.  Biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

If Round 1 takes you longer than about 4:30 min - re-evaluate!!

PROGRAM A:

5 Rounds

Run 400 Meters
15 DB Bent Over Rows
15 DB Push Press

RX Men: 40# DBs
RX Women: 25# DBs

RX + Men: 50# DBs +
RX + Women: 35# DBs +

Score: Total Time

Goal: Under 20 Min

NOTES:

For this one it's about choosing the right weight to allow you to have to break the Rows and Push Press but only once or twice per round.

For the run - the distance should take you 1:30-2:15.  If it's taking longer than that - and it's not because you are dogging it - shorten it a bit.

If you are unable to run for space or weather reasons you may sub 90 sec of single or double unders or even lowish (like 15") step ups.

For the Bent Over Rows you will deadlift the dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest.  Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!

For the push press you will have a dumbbell in each hand at the shoulders.  Feet are between hip and shoulder width apart.  Dumbbells are at the shoulders.  Chest up.  Belly tight.  Dip keeping the heels down and allowing the knees to come forward.  Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast.  Pop the dumbbells off of the shoulders and finish with a press straight to lock out.  Biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

If Round 1 takes you longer than about 4:30 min - re-evaluate!!

PROGRAM C:

5 Rounds

Bike 33 Cal Men / 22 Cal Women
OR
500 Meter Row
Then
15 Bent Over Rows
15 Push Press

RX Men: 95#
RX Women: 65#

RX + Men: 115# +
RX + Women: 75# +

Go heavier if you are able to keep the movements in less than 3 sets each time.

Score: Total Time

Goal: Under 20 Min

NOTES:

For this one it's about choosing the right weight to allow you to have to break the Rows and Push Press but only once or twice per round.

The Row/Bike Distance should take you 1:30 to 2:15.  If it is taking you longer than that - and it's not because you are dogging it - lower it a bit!

For the Bent Over Rows you will deadlift the bar to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the bar to just below the chest.  Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

It would be a good idea in this workout to strategically break these every 5 or so just to give the low back a break for a brief pause.

For the push press you will have your bar on the shoulders with the elbows high.  Feet are between hip and shoulder width apart.   Chest up.  Belly tight.  Dip keeping the heels down and allowing the knees to come forward.  Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast.  Pop the barbell off of the shoulders and finish with a press straight to lock out.  Biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

If Round 1 takes you longer than about 4:30 min - re-evaluate!!

7 Rounds

1 Min Jog, Bike, Row, Taps, Single Unders
7 Single Arm Bent Over Row Right
7 Single Arm Press Right
7 Single Arm Bent Over Row Left
7 Single Arm Press Left

Idea Weight for Men: 20-35# Single Dumbbell/KB

Idea Weight for Women: 8-20# Single Dumbbell/KB

Score: Total Time

Goal: Under 20 Min

NOTES:

For this one you will choose what you would like to do for the 1 Min of moving part.  You may jog, do taps or jump rope.  Or if you have access to something like a bike or rower - you may do that!

Make sure that you go at a pace that is uncomfortable for you, but that will allow you to move for the entire movement.

For the single arm bent over row you will lean against a box, bench, the back of your couch or whatever you have that is the appropriate height.  The arm you are leaning on is straight. You may have slightly bent knees. Chest is up and belly tight.  Allow the working arm to hang straight down from the shoulder.  Then for each rep pull the shoulder back first, then pull the elbow back bringing the dumbbell or kb to the side of the rib cage.  Elbow goes BACK and not out.

Bring the arm back to straight at the bottom.

You will do 7 on one side - THEN do the 7 single arm Press.  Then do both on the other side.

For the press you will bring the DB or KB to the shoulder.  You may do these seated or standing.  Make sure the rib cage is pulled down and belly tight.  Press the weight straight up and lock out with the bicep by the ear. No leaning back or leaning over!!

8 Rounds

1 Min Jog, Row, Bike, Taps
10 KB/DB Deadlifts
10 Goblet Squats

Idea weight for Men: 30-55# DB or KB - OR - 20-25# Pair of Dumbbells

Idea weight for Women: 12-25# Single DB/KB - OR - 8-15# Pair of Dumbbells

Score: Time to Complete

Goal: Under 20 Min

NOTES:

For this workout you can pick what you would like to do for the 1 min portion. You can jog or perform taps.  Or if you have a bike or rower you can use that!  Make sure you keep a pace that keeps you moving the whole time but challenges you!

For the deadlifts you can use a single KB or DB between the feet or a pair of dumbbells (one in each hand) outside of the legs.

The feet are under the hips.  Heels are down.  Hips and knees are bent. Arms are straight.  Chest is up.  Belly tight.  Back flat!  To lift the kettlebell drive the heels into the ground and lift the chest. Keep the arms straight as you stand.  Keep the arms long and straight.  Keep the chest up and belly tight. Stand all of the way up at the top.

To lower - reach the butt back. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the kettlebell back to the starting position under control.

For the squats today if you are able to you will hold the KB or DB at your chest and hold it there - keeping the chest up - for the movement.

Feet are shoulder width apart with the heels down.  Stand tall and tighten your belly.  Reach the butt back and down while driving the knees out.  Keep the chest lifted and belly tight.   Keep going down until the butt is lower than the knees.  Do not allow yourself to collapse, round your back, or plop at the bottom.  In the bottom position the heels should be down, knees out, and chest up!

To stand, lead with the chest- keeping the KB tight to the body. Stand fully for each rep.

If you are collapsing or losing form at the bottom while holding the weight - you may lower it a bit or just do these squats without any weight.  We would rather have you going all of the way down with good form than collapsing using weight.

If you are unable to go that low you may try holding on to something for counter balance or you may choose to squat to a slightly higher target.

PROGRAM A:

Metcon (Time)

4 Rounds for Time

Run 400 Meters
20 Dumbbell Snatch
10 Reps 1/2 Up 1/2 Down Lunge (Overhead) Left Arm
10 Reps 1/2 Up 1/2 Down Lunge (Overhead) Right Arm

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs
RX + Women: 35# DBs

Score: Total Time

Goal: Under 20 Min

NOTES:

Well isn't this just a great little Saturday good time?

The run distance should take you roughly 2 min.  If that distance will take you longer than about 2:15 - you may want to shorten it a bit.

If you are unable to measure - just run out 1 min - turn around and come back!

If you are unable to run for space or weather reasons - no worries.  You may sub 90 seconds of double unders, 2 min of low step ups or even taps, or even 90 seconds of no push up burpees!

For the single DB power snatch the dumbbell will start on the ground.  You will have your feet under your shoulders with the dumbbell between the feet and the heels down.    You will have a hinge at the hip and a bend at the knee.  Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear.  In the catch the heels are down, knees out, chest up.  Stand to finish.  Alternate hands with each rep.  So for each set of 20  you end up doing 10 per side.

For the 1/2 up 1/2 down lunge at with 1 dumbbell overhead and 1 dumbbell at the shoulder - you will start with the right dumbbell UP! You will lunge in that position alternating feet.  So for each set of 10 you do 5 per leg.

For the second set of 10 your left arm will be locked out holding the dumbbell with the bicep by the ear - and the right arm will hold the dumbbell at the shoulder.

Make sure that you take a long enough step each time  that the front heel can stay down while the back knee touches.  Focus on keeping the chest up and don't allow the knee to cave in.  Stand all of the way up between lunges.

If you are unable to hold that position hold a single dumbbell overhead with both hands or hold both DBs at the shoulders.

PROGRAM B:

Metcon (Time)

4 Rounds for Time

Run 400 Meters
10 Power Snatch
20 Reps Overhead Lunges

RX Men: 75#
RX Women: 55#

RX+ Men: 95# +
RX + Women: 65#

Score: Total Time

Goal: Under 20 Min

NOTES:

Well isn't this just a great little Saturday good time?

The run distance should take you roughly 2 min.  If that distance will take you longer than about 2:15 - you may want to shorten it a bit.

If you are unable to measure - just run out 1 min - turn around and come back!

If you are unable to run for space or weather reasons - no worries.  You may sub 90 seconds of double unders, 2 min of low step ups or even taps, or even 90 seconds of no push up burpees!

For the power snatch the bar will start on the ground.  Heels are roughly shoulder hip width apart.  Grip is wide and arms are long and straight.  Hinge forward at the hip and bend the knees slightly.   Chest up and higher than hips.  Back flat.

Drive through the heels and lift the chest.  Keep the arms straight as you stand.  Pull the bar into the body.  Rotate the torso upright once past the knees  Stand up hard and fast.  SHRUG the shoulders.  Keep the bar close! Pull the elbows high and outside as the bar travels up the body.  Rotate the bar and press out overhead FAST!  At the same time pull yourself under slightly by reaching the butt back and bending the knees.  Keep the heels down, chest up, belly tight, and knees out!  Think PUNCH to lock out!   Belly tight.  Butt squeezed!  Bar over the middle of the body. Stand fully to complete the rep.

For the overhead lunges you will hold the bar in the overhead lockout position with the biceps by the ears. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of  you end up doing 10 per leg.

Sub an overhead plate lunge or front rack lunge if necessary!

PROGRAM C:

Metcon (Time)

4 Rounds for Time

Row 500 Meters
or
Bike 30 Cal Men / 22 Cal Women
20 Dumbbell Snatch
10 Reps 1/2 Up 1/2 Down Lunge (Overhead) Left Arm
10 Reps 1/2 Up 1/2 Down Lunge (Overhead) Right Arm

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs
RX + Women: 35# DBs

Score: Total Time

Goal: Under 20 Min

NOTES:

Well isn't this just a great little Saturday good time?

The row or bike distance should take you roughly 2 min.  If that distance will take you longer than about 2:15 - you may want to shorten it a bit.

You may choose between dumbbell (20 reps) or barbell power snatches (10 reps).

For the single DB power snatch the dumbbell will start on the ground.  You will have your feet under your shoulders with the dumbbell between the feet and the heels down.    You will have a hinge at the hip and a bend at the knee.  Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear.  In the catch the heels are down, knees out, chest up.  Stand to finish.  Alternate hands with each rep.  So for each set of 20  you end up doing 10 per side.

For the 1/2 up 1/2 down lunge at with 1 dumbbell overhead and 1 dumbbell at the shoulder - you will start with the right dumbbell UP! You will lunge in that position alternating feet.  So for each set of 10 you do 5 per leg.

For the second set of 10 your left arm will be locked out holding the dumbbell with the bicep by the ear - and the right arm will hold the dumbbell at the shoulder.

Make sure that you take a long enough step each time  that the front heel can stay down while the back knee touches.  Focus on keeping the chest up and don't allow the knee to cave in.  Stand all of the way up between lunges.

If you are unable to hold that position hold a single dumbbell overhead with both hands or hold both DBs at the shoulders.

The CrossFit Games are this weekend.  Since that is our background - we thought it would be fun for Coach Miranda, Coach Julian, and Coach Molly to pick some of their most memorable Games events that they competed in and create a version for you guys to enjoy!

Today is Miranda's pick.  From the 2015 Games - this event was called the Earth Worm.  It was done with the massive 6 person sandbag.  Sandbag option is in Program B - use it if you've got one!

PROGRAM B

For Time

Run 600 Meters
25 Sandbag or Odd Object Squat (on one shoulder at a time)
Run 600 Meters
50Sandbag or Odd Object Squat (on one shoulder at a time)
Run 600 Meters
75 Sandbag or Odd Object Squat (on one shoulder at a time)

You will hold a sandbag, Deal or other odd object for these squats, but it will be held at the shoulder on one side.  You may switch sides whenever you like.  See demo for more clarification.

Not going to do RX or RX + for this because what everyone has is different.

Ideally Men should use something 60# or heavier - Women something 40# or heavier

If your odd object is lighter than that - don't worry. This will still be a super potent workout.

(See below for barbell sub)

Score: Total Time

Goal: Around 20 Min or Less

Team NorCal placed second on this event with a time of 18:58.

PROGRAM A

For Time

Run 600 Meters
25 Single DB/KB Squats (on one shoulder)
Run 600 Meters
50 Single DB/KB Squats (on one shoulder)
Run 600 Meters
75 Single DB/KB Squats (on one shoulder)

You will hold only one dumbbell or KB for these squats, but it will be held at the shoulder on one side.  You may switch sides whenever you like.  See demo for more clarification.

RX Men: 50-55# DB/KB
RX Women: 30-35# DB/KB

RX + Men: 70# + DB/KB
RX + Women: 50# + DB/KB

Use a heavier dumbbell if you have one - if not - don't you worry.  This will still be a super potent workout.

Score: Total Time

Goal: Around 20 Min or Less

PROGRAM C

For Time

Row 750 Meters
OR
Bike 50 Cal Men/ 35 Cal Women

25 Sandbag or Odd Object Squat (on one shoulder at a time)

Row 750 Meters
OR
Bike 50 Cal Men/ 35 Cal Women

50Sandbag or Odd Object Squat (on one shoulder at a time)

Row 750 Meters
OR
Bike 50 Cal Men/ 35 Cal Women

75 Sandbag or Odd Object Squat (on one shoulder at a time)

So as stated above your odd object of choice will be held at one shoulder as you squat.  You can switch shoulders anytime and there is no required number of reps per shoulder.

For these squats you will hold get the object to somewhat of a supported position on the shoulder.  Your feet should be shoulder width apart.  Heels down.  Tighten the belly and lift the chest.  To squat you will reach the butt back and down.  Drive the knees out and keep the chest up.  Avoid rotating since you are unevenly weighted.  Keep going until your butt is lower than your knees.  NO PLOPPING.  In that bottom position you should have the heels down, knees out, chest up and back flat.  No rounding.

To stand you will lead with the chest, drive the knees out, and dig the heels into the ground.  No fair using the opposing hand to help!

Stand all of the way up.

If you have no dumbbell, kb or sandbag/object to use for this you MAY do back squats.  Weight for that would be 95+ for men and 65 +  for women.

The run distance should take you roughly 3 min to complete.  If you are a fast runner - maybe 2:40 or so.  If you know you are a slow runner - maybe closer to 3:30.

If you are unable to run for space or weather reasons - you may sub any of the following (see Program C for row/bike options) - 3 Min MTN Climbers (RIP Shoulders), 3 Min low step ups or skip overs (see demo), 3 Min no push up burpees (there are burpees in tomorrow's workout though) - 3 Min skip rope (if you have those skills).

Lots of options for this.  Put what you did in comments.