Civil War Update
Civil War activities resume this week! The class workouts on Monday and Wednesday are events 9 and 10. To keep it simple, if you show up, your score will count for your team. Prior to the final event on Saturday, each team will have a chance to earn a head start by nominating a “champion” to perform the following:
- Max single set of double-unders
- Max handstand walk in 2:00
- Max burpees over bar in 1:00
- Max assault bike calories in 0:45 (combined calories of 1 male & 1 female athlete)
Obviously there will be some scheduling conflicts, so there will be opportunities to perform the double unders and handstand walk in Tuesday’s or Thursday’s class. We will perform the burpees and biking before the final workout on Saturday (or any time before, if your team’s champion can’t make it on Saturday). The final workout will be posted this week and will involve everyone in attendance on Saturday.
MONDAY, OCT 19
METCON – Snatch Attack
Today’s workout counts for our Civil War competition, those participating shall choose from either the Rx or scaled version below. All others should scale from the Rx version as needed.
Rx
AMRAP 12:
12/10 cal row
8 handstand push-ups
4 snatch*
Scaled
AMRAP 12:
12/10 cal row
16 single-arm DB push press (40/25)
4 snatch*
*Athletes choose their own weight for the snatch. The weight may be changed after a completed round as needed.
For those of you not competing in the civil war, you may use an assault bike or C2 bike erg. The calories are as follows:
12/10 cal erg
9/7 cal air bike
Scoring
a) Rounds and reps
b) Total tonnage snatched
OPTIONAL FINISHER
3 sets:
8/8 single-arm bottoms up KB press
8/8 Bulgarian split squats
Bottoms Up KB Press:
TUESDAY, OCT 20
SKILL
Double under practice, then…
Up to 3 attempts at a max set of double unders.
Note for Civil War:
If you are the chosen representative for your team to attempt a max set of double-unders, today is a good opportunity.
METCON
AMRAP 15:
30 double-under
15 toes-to-bar
15 box jump (24/20)
15 power clean (115/80)
WEDNESDAY, OCT 21
METCON – Nearly Nasty Nancy
Since today’s workout counts for our Civil War competition, those participating shall choose from either the Rx or scaled version below. All others should scale from the Rx version as needed.
Rx
5 rounds:
400m run
15 overhead squat (95/65)
10 burpees-over-bar
Scaled
5 rounds:
300m run
12 overhead squat (75/55)
8 burpees-over-bar
THURSDAY, OCT 22
SKILL – Handstand Walk: Max Distance
Handstand walk practice then…
AMRAP 2:
Max distance handstand walk
There will be 4 lanes available for handstand walking set up across the gym (between rigs), measuring 40′ long. Credit will be given in 4′ increments (the width of the mats).
Note for Civil War:
If you are the chosen representative for your team to attempt the max distance handstand walk, today is a good opportunity.
METCON
Every 5:00 x 4:
40′ handstand walk (2 x 20′ segments)
10/8 strict pull-ups
16/12 push-ups
8 deadlift (~65%)
Handstand walk scaling options:
4 handstand walk attempts
3 wall walks
50m single-arm KB overhead carry
FRIDAY, OCT 23
STRENGTH
Back Squat
4×6 (4 sets of 6 reps)
METCON
AMRAP 7:
12 KB goblet lunges (53/35)
12 KB hang snatch (53/35)
12 KB goblet squats (53/35)