#Workoutoftheweek 2.4.2019
#Workoutoftheweek
Welcome back to the Workout of the Week posts. Each and every week we are sharing a different WOD (workout of the day) from a different community and it is our earnest approach to dive into the workout itself, scaling options, and how to visit the box.
If you have a killer workout that you loved, (or one that crushed you) send it to us and we’ll get it on the blog and give you and your box a shoutout.
This week, we have one from CrossFit Linchpin and they are worth a good follow on IG and if you like them, go and support ‘em by buying a t-shirt on their site.
Like this workout or these posts? Leave us a comment down below and let us know how we’re doing. Now, let’s get to the workout. Quick reminder to always stretch before and after your workout and to always eat healthy.
Just, DO IT!
#WorkoutoftheWeek
For Time:
10 Rounds
5 Bar Facing Burpees
6 Toes to bar
7 Power Snatch (75/55)
(15 Minute Max)
Score is your time finished or rounds completed plus reps
Recap:
Ok, so here we go. CrossFit Linchpin is always posting some amazing workouts and should be followed on your social media. If you’re ever looking for a quick idea for a workout, visit them! Now, in terms of this workout. 10 rounds of anything can totally feel like a suckfest, but the best way to do it is to just get it done.
Start with one rep at a time and do not go into red lining in the first few rounds. Take it easy and gently cross each round with a little bit more intensity and pick up the pace. Bar facing burpees are slow, so pace those, take your time and jump right into the toes-to-bar and go unbroken on all of the rounds. It is only 60 reps, so take your time.
Now, the power snatches. These should be light, quick, easy and unbroken. The trick here is that most people will forge to ‘pull’ themselves under the bar. Go unbroken on these if you can and continue on while avoiding that red line, if possible. You have 15 minutes, but ideally, each one of these rounds should take about a minute to 1-minute and 30 seconds. If your first few rounds are taking longer than 90 seconds, either scale back the number of rounds, or do the following:
Scale:
- Do burpees to reduce intensity instead of jumping over the bar
- Do toes to a target, toes to rings or V-Ups
- Lower the snatch weight
Post your score to comments or let us know how we’re doing down below.
Let us know how the workout goes for you and send us another #WorkoutoftheWeek to us at: staff@voyedgerx.com or using the form below. Have a great week and don’t forget to get after it with your workouts.
All the best,
~ The VRX team
This week we’re coming to you from Salzburg, Austria with 3 barbell complexes and a common movement like you’ve probably never done before in the workout…
Who’s ready for a long (but epic) sweat session?! This one comes from CrossFit B’Bros in Budapest!
3 Rounds at 85% sustained effort: Run 200 meters, 5 CTB, 5 TTB, 5 Pull-ups, Assault Bike 400 meters, 4-6 Strict Ring Dips, 12 Hand-release push-ups, 200 M Row, Rest walk 2 minutes, 30 seconds between rounds
A little bit of everything here to build that strength!! Chest-to-bar pull-ups, Row, Strict Ring Dips, Ring Push-ups, Assault Bike and plenty of rest in between. Check it out!
3 Rounds For Time of: 30 Wallballs, 20/15 calories on the assault bike, 10 deadlifts, 65% of 1RM
4 RFT (rounds for time) starting every 6 minutes of: 12/10 cal row, 8 CTB pull-ups, 8 box jump overs, 16 KB swings = 70/53 lbs., 8 box jump overs, 8 TTB, 12/10 cal bike
#WorkoutoftheWeek 9.9.2019 comes to us from CrossFit LoDo in Denver, CO. Read more in the blog!
#WorkoutoftheWeek 9.2.2019 comes to us from Revival Strength and Marcus Filly’s ATS programming, Day 29.
For Time @ 75%: 18-14-10-8-6 reps of: Dual Russian Kettlebell Swings 70/53 , Dual Kettlebell Rack Reverse Lunges (total reps) 70/53, Rest 3mins. For Time @ 75% : 8-10-12-14-16 of: Burpee Plate Jumps, KB Snatch R 70/53 , KB Snatch L 70/53
#WorkoutoftheWeek 8.13.2019: Move Steady - Three Rounds For Time: 40m Single Arm KB Rack Carry/arm 70/53 , Assault Bike 1/.8 Miles , 15 Supine Toes to Bar 20X0 , 15 KB Sumo Jump Squats 70/53
Workoutoftheweek comes to us from @CrossFitLinchpin this week. Take a gander at this variation of heavy ‘Fran’
This weeks #WorkoutoftheWeek comes to us from @weightvestwod and is 120 pull-ups for time, but every time you break equals 15 jumping jacks. RX = weight vest 20 lbs.
Welcome back to another #WorkoutoftheWeek post. We have another one from Marcus FIlly’s Revival Strength programming. Read it down below in the post and submit a future #WorkoutoftheWeek post to us.
Look good. Move Well. This week we are pulling from 6x Games Athlete, Marcus Filly, and his ‘Awakening Strength Series’ for our #WorkoutoftheWeek. Blog by: Cam.
Read here for more info on a park workout we did with CrossFit Villa Albani as part of our Rome & Amalfi Coast 2019 tour!
Workout of the Week comes to us from CrossFit Villa Albani in Rome, Italy. Read more on this epic 30-minute partner WOD from Cam.
Workout of the Week comes from Cam this week. 21-18-15-12-9 of: 75/55 lbs. power snatches and wall ball shots.
This week’s workout comes to us from former Games Athlete and founder of Revival Strength, Marcus Filly. 50 bar muscle-ups for time, but every time you break on the bar mups, 30 heavy unbroken wall balls.
We’ve got an awesome partner workout from CrossFit Vienna for ya! Get ready to SWEAT!