Workcapacity:
Regional workout event 7:
Four rounds for time of:
15 foot Rope climb, 2 ascents
100 foot Sprint
4 Squat cleans (225 / 135 lbs)
100 foot Sprint

Time cap: 10 minutes

(We’ll scale a bit)

woensdag 22 mei:
Turkish get-up (heavy weights for both hands)

Max time/distance Handstandhold/ Handstand walk in 4 min

—

15 min AMRAP:

10 C2B Pull ups
20 Push-ups
30 Double-unders

donderdag 23 mei
Bench press/Floor press 5×3

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15 min AMRAP:

1 Ring push-up, 1 Strict toes to bar, 100m Run
2 Ring push-ups, 2 Strict Toes to bar, 100m Run
3, 3, 100
4, 4, 100
5,5,100 …

Finisher: 50 Band pull aparts

vrijdag

“Eva”

Five rounds for time of:
Run 800 meters
32kg Kettlebell swing, 30 reps (Women 24kg = RX)
30 Pull-ups

zaterdag

For quality

Every 60 seconds for 15 minutes:

Halting Clean + Squat Clean + Split jerk.

—

5 rounds for quality:

1 min Box jump (60/50)
1 min Supine ring-row
1 min Plank hold
1 min Rest

5 x Power snatch+Ohs+Snatch

Box jump 1×3 meteen na de Snatch, 100 cm box (2 a3 20kg schijven erop)

—

15-12-9

Box Jump 76cm/60cm
Weighted Lunge
Snatch Push Press (two second lockout at top)
This is not for time, try to do sets unbroken. Bar weight 50 % 1Rm Snatch on lunge & snatch push press

Cash out:???

Zondag partner wod:
‘Miagi wod’
In teams of 2, with only 1 person working at a time…

50 Deadlift (60kg/40kg)
50 Double KB Swings (2 x 24kg/2 x 16kg)
50 Push-ups
50 Clean and Jerk (60kg/40kg)
50 Pull-ups
50 KB Taters (24kg/16kg)
50 Box Jumps (24″/20″)
50 Wall Climbs
50 Knees to Elbows
50 Double Unders

Strength: Snatch – Work up to a heavy double and perform 3 sets at that weight.

Work Capacity: Complete 3 rounds for time:
20x back squat (60/42,5kg)
15x pull ups
10x overhead squat (60/42,5kg)

*Rest 5 minutes, then:
5x100m sprints (rest as needed between sprints)

Core: 3 rounds – 10x strict toes to bar, 10x weighted back extensions, 5x negative pull ups

Strength: Work up to a 1 RM power clean. Then, 10 rounds, every minute on the minute perform:
2x power clean (80% 1 RM)
5x push ups

Work Capacity: Complete as many rounds as possible in 12 minutes of:
20x wall ball shots
10x push up handsreleased
200m sprint

Cardio: 20 minute trail run

Strength: Front squat – 10 sets x 1 reps @ 98% 1 RM

Work Capacity: Complete 10-9-8-7-6-5-4-3-2-1 reps of:
Squat clean + thruster (60/42,5kg)
Pull ups
GHD sit ups

Rest 5 minutes, then…

Sprit 800m for time.

Core: 1x max plank hold

Strength: Snatch – (80%x2, 85%x1, 90%x1) x 3 rounds.

Work Capacity: Complete 5 rounds for time:
5x deadlift (135/100 kg)
10x burpee box jumps (60/50cm)
40x double unders

Core: 400m farmers carry (32 KB/24 KB)

“Jackie”
For time:
1000 meter Row
45 pound Thruster, 50 reps
30 Pull-ups

Event 2
Overhead squat complex
7 Minute ladder of:
3 Overhead squats

Event 3
For time:
30 Burpee muscle-ups

Event 4
For time:
100 Wall balls (20 / 14 lbs to a 10’ target)
100 Chest-to-bar Pull-ups
100 One-legged squats, alternating
100 One-arm dumbbell snatches, alternating (70 / 50 lbs)

Event 5
21-15-9 reps for time of:
Deadlift (315 / 205 lbs)
Box jump (30 / 24 inch)

Individual Event 6
For time:
100 Double-unders
50 Handstand push-ups
40 Toes-to-bar
30 Shoulder to overhead with axle (160 / 100 lbs)
90 foot Walking lunge with axle in front rack (160 / 100 lbs)

Individual Event 7
Four rounds for time of:
15 foot Rope climb, 2 ascents
100 foot Sprint
4 Squat cleans (225 / 135 lbs)
100 foot Sprint

Warm Up: Myofascial release. Next, run, row or air dyne for 10 minute, and range of motion drills and mobility exercises. Then, 1x pause front squat (hold for 3 seconds in the bottom position) + 1x front squat. Work up to a max for the day in 10 reps or less.

Strength: Snatch – 3 sets x 3 reps @ 75%-85%. If you are feeling good, then perform your last set at 85%, but if you are beat up, then stay at 75% for all 3 sets.

Work Capacity: Complete 5 rounds for time of:
Run 400m
20x DB/KB thrusters (24 a 20kg/ 12,5 a10kg)
10x toes to bar

*Rest 5 to 10 minutes, then…
Perform as many back squats as possible in 2 minutes with (100kg/70kg)

Core: 3 rounds – 20x GHD sit ups, 10x weighted back extensions (20/10kg)

Dinsdag

Deadlift 5×1

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30-20-10 for Quality and minimum rest:

Weighted lunge
Strict toes to bar
Kettlebell swings (Pick a heavy kettlebell or two, eye level)
Add weight each round as the number of reps decrease

Woensdag
Strength: Front squat – 10 sets x 2 reps @ 100% of your 1RM clean.

Work Capacity: Complete the following for time…
100x double unders
30x bench press (body weight)
100x double unders
20x ring dips
100x double unders
10x handstand push ups

Donderdag
Strength: 2 Rm Clean
&
Box jump 5×3

—

5 Rounds for time:

5 Hang power clean (75% of Hang PC)
10 Toes to Bar
15 Squats

Cash out:
Tabata squats & sit ups

Vrijdag
Press 5×1

—

4 Rounds for time:

400 m Row
20 Burpees
12 Push jerks (Use 50-60% of 1RM push jerk)
Rest 2 minutes between rounds.

Cash out:
Prowler push 10x, rest as needed
L sit hold 3 x max

Core: 3 rounds – 15x WTD sit ups (20/10kg)), 5x snatch grip romanian deadlifts (60kg)

Wod:
3 rft van 5 ground to overhead (snatch or cl&j) 42,5/ 60kg
10 stricte pullups (narrow grip)
15 kb swings 16/24 kg
20 box jumps 50/60cm

I hate hearing this – its usually at the end of a WOD, when someone just crumpled to the floor, dead last by minutes, breathing hard while classmates go up to congratulate.

“Dude, that was awesome, way to fight through”, “You did SO good!”, “That was amazing, great job today”, “Good job finishing, way to not give up!”

“Yeah, but I scaled”

As if scaling is something to be ashamed of, as if scaling is for the weak and the untrained.

As if scaling means you didn’t do the workout – or your workout was less worthy because you scaled.

It isn’t.

We are all in a constant state of scaling – even the elite of the elite, even the few who make it to the finals at The CrossFit Games

Double unders are scaled triple unders, MU are scaled weighted MU, 15′ rope climbs are scaled 20′ climbs.

Sure, they aren’t called for in the WODs today, but what about tomorrow?

Scaling is how you get from where you are now to your future kickass self.

Scaling is how you stay safe and healthy.

Scaling is how you finish the workouts and feel obliterated after, using a band instead of just staring at the bar for 10 min willing yourself to get a pullup.

Scaling is how you improve your technique and learn to lift heavier.

Scaling, is not, however, something to be ashamed of or something that you can use to write off your WOD as a poor performance.

So next time you are crumpled on the floor gasping for air, be proud that you choose the right scale for you.

Be proud that you killed the WOD, and that the WOD killed you.