210214 - Week Preview

MONDAY
(GOAL = 40 Reps)
Kicking off the day by warming up with pull ups and chin ups! Then diving right into some squat work for our 1RM overhead squat. You’ll have about 15 minutes to work on that! Top of the day with a fun rope climb workout! WEAR TALL SOCKS!

SKILL -
3-5 Chin Ups then 3-5 Pull-Ups
(Switch each round)
Every 30 seconds for 6 minutes

STRENGTH -
Max OH Squat (from the rack)

WOD -
4 Rounds
:90 work/:90 rest
2 Rope Climbs
Round 1, 3 - MAX Hang Snatches 95/65
Round 2, 4 - MAX Overhead Squats 95/65

TUESDAY
(GOAL = NO SCORE DAY! Lift heavy and move fast!)
STRENGTH - Bench Press
3x2 @ 65%
3x2 @ 75%
3x2 @ 85%
3x2 @ 90-95%
1 @ 97%

WOD - Cardio Intervals
Bike AND Rower
4 Rounds (switch devices each round)
:30 SLOW
:30 moderately fast
:30 SLOW
:30 sprint
Rest 1 minute

WEDNESDAY
(GOAL = 6 )
LEG DAY mixed with an olympic lifting complex … since so many of you were excited for the one that we took away from last Thursday’s program! Quick little killer WOD to top it of!

STRENGTH - Front Squat
Build to weight in sets of 3
(5 x 3) @ 75%

OLY STRENGTH - EMOM 8:
@ 50-60% of 1RM Back Squat
Clean
Front Squat x 2
Squat Clean
Split Jerk

WOD -
Death by … Squat Clean 75/55 + Lateral Burpee

THURSDAY
(GOAL = 4 Rounds)
Giving plenty of time for our strict strength then a triplet workout of arms, abs, and hammies!

Strict Press
4x4 @ 50%
4 x 3 @ 60%
4 x 2 @ 75%
4x1 @ 90%
Then MAX reps @ 75%, and 60% and 50%

AMRAP 12:
12 DB S2O 35/25
12 Deltas 35/25
12 Deadlifts 135/95

FRIDAY
(GOAL = 25 minutes and get some burpees on the board!)
This workout was designed as a tribute to Captain Tom Moore, a World War II veteran who raised millions through a fundraiser he established to support the UK’s National Health Service charities during the COVID-19 pandemic. As a result, Moore was knighted by the Queen to Capain Sir Tom. And the Army made him an honorary Colonel.

At 99 years old he vowed to keep walking laps of his garden in the Bedfordshire Village of Marston Moretaine in order to raise money for the fight against the novel coronavirus. His goal: reach 100 laps before his 100th birthday on April 30, 2020. He met that goal 2 weeks early, and he dramatically blew his £1K fundraising goal out of the water.

The next year, the 100-year-old veteran died on February 2, 2021, just days after he tested positive for Covid-19.

This workout was designed by Espirit de Corps CrossFit @edc_crossfit_ (UK) in then Captain (now Colonel) Tom’s honor.

The rep scheme signifies:
– 10 rounds for the number of laps he did each day
– 30-4-19-20 reps for his date of birth on April 30, 1920
– 100 Burpees for his age on his upcoming birthday.

”CAPTAIN TOM”
FOR TIME
10 Rounds
30 Lunges
4 Devil Press 50/35
19 Squats
20 Double Unders
CAP @ 30 minutes
AMRAP of Burpees in remaining time under cap!