Jun
13

"Beautiful Landing"

023_perwinkle_june_train to not suck

Context: Practice

Strength: 2-2-2-2-2-2-2 Power Clean (7 sets of 2 reps, increase weight with each set to max)

Super Set: 2-2-2-2-2-2-2 strict handstand push-up for depth or progression

Metabolic Conditioning: “Beautiful Landing”

8 minute AMRAP (as many rounds as possible)

6 Power Clean (Health: 45#/65#, Athletic: 65#/95#, Performance: 95#/135#)

20′ Overhead plate lunge (10 out, 10 back) (Health: 10#/15#, Athletic: 15#/25#, Performance: 25#/45#)

8 burpees with 10′ lateral shuffle (no jump required)

1 min rest (last round of rest optional)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 3-5 Rounds, about 2:15 per round with the rest.

Optional ‘Cash Out’: 60s plank, 15 American kb swings, 4 rounds

Jun
12

"Isabelly Jelly"

017_periwinkle_june_bar seat

Context: Mental Toughness

Strength: 7 x 2 Push Jerk or Split Jerk (7 sets of 2 reps, same weight across, approximately 75 – 85% of max jerk). Video Here.

Super Set: 7 x 4 Dumbbell Split Squat (7 sets of 4 reps, “across,” scale to the same challenge as the main lift). Video Here.

Metabolic Conditioning: “Isabelly Jelly“

For time

30 power snatches (Health: 35#/45#, Athletic: 45#/65#, Performance: 65#/95#)

1 min rest

Then 3 rounds

Ring dips (Health: 6 ring push-ups / Athletic: 4/6,  Performance: 6/10)

15 deadlifts (same as snatches)

Scaling Guide: 6 – 10 minutes. About 3 min for the first part and 1 min per round on the second. Scale Up: 95#/135# bar and log your “Isabel” time!

Optional ‘Cash Out’: 4 min max cal row

Jun
10

"30in to Freedom"

005_periwinkle_june_farmers carry

Context: Competition

Skill Practice Warm Up: Spend 6 minutes working up to a near max height box jump from standing or seated.

Metabolic Conditioning: “30in to Freedom

For Time – 4 rounds (Health: 3 rounds)

6 high box jump (Health: 8″/12″, Athletic: 12″/20″, Performance: 20″/30”)

8 supine ring rows

10 hang power clean and jerk (Health: 45#/65#, Athletic: 65#/95#, Performance: 95#/135#)

20 wall ball (Health: 8#-9ft/10#-10ft, Athletic: 10#-9ft/14#-10ft, Performance: 14#-9ft/20#-10ft)

1 min rest

Scaling Guide: 13:00 – 20 min, about 4 min/round including rest

Jun
9

"Here she comes!"

006_periwinkle_june_crossfit kids

Context:  Competition

Strength: 8 x 1 Push Jerk or Split Jerk (8 sets of 1 rep, same weight across, approximately 75 – 85% of max jerk). Video Here.

Super Set: 8 x 3 Dumbbell Split Squat (8 sets of 3 reps, “across,” scale to the same challenge as the main lift). Video Here.

Metabolic Conditioning: “Fran“

For time, 21-15-9

Barbell thrusters (Health: 35#/45#, Athletic: 45#/65#, Performance: 65#/95#)

Kipping Pull-ups (Health: Ring Rows)

Scaling Guide: 3 – 8 minutes (12 minute cutoff)

Jun
8

"Mind the Wake"

001_periwinkle_june_crossflex

Context: Practice

Metabolic Conditioning: “Mind the Wake”

For time.

Row (Health: 700m/1000m, Athletic: 1000m/1300,, Performance: 1300m/1500m)

then 4 rounds of:

Handstand push-ups (Health: 6 dumbbell strict press, Athletic: 6 1 AbMat/6 head to floor, Performance: 6 head to floor/10 head to floor)

12 toes-to-bar

14 Russian kettlebell swings (Health: 26#/35#, Athletic: 35#/53#, Performance: 53#/70#)

Scaling Guide: 12 – 19 minutes, about 7 minutes for the row, and 2 min per round on the second part. Scale Up: 2″/4″ deficit HSPU.

Optional ‘Cash Out’:  15 GHD sit ups, 15 wall ball, 3 rounds.

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