Tuesday 8.20.19

Buy in: Run 800 meters or Row 1000 meters or Bike 50 Calories.

Workshop your Toes to Bar. Progressively load your dumbbell and practice Hang Clean and Jerk. Workshop your cardio transitions.

CrossFit Games Open Workout 18.1

Complete as many rounds as possible in 20 minutes of:

8 Toes to Bar

10 Dumbbell Hang Clean and Jerk (5/side)

14/12 Calories Row

If the rowers are jammed up, substitue a 200 M run or 10/8 Calorie Bike

Mike AlleyComment
Monday 8.19.19

Buy in: 400 meter walk. One set of max rep strict pull-ups. Sub band assisted strict pull-ups. 12 reps Goblet squats w/ moderately heavy KB. Prepare yourself for squatting. Mobilize the parts that need mobilizing. Progressively load your barbell to prepare for the workout.

Back Squats 3x5@85%

The % is a guide. If you successfully completed 3x5 last week. Add weight to whatever number you used then.

Thrusters: 7,5,3,1,1,1,1,1

Tabata Wall Balls 14/20

Mike AlleyComment
Friday 8.16.19

Buy in: 7 reps unloaded barbell complex: hang shrug, hang power clean, push press,front squat, reverse lunge. Progressively load power cleans to prepare for the workout.

In 20 minutes complete as many rounds as possible of:

Row 300 meters or Bike 25 calories

1 Rope Climb (sub 5 pull ups or ring rows)

9 Power Cleans 95/135

Mike AlleyComment
Thursday 8.15.2019

Slow jog 800 meters. 4 sets of 30 Double Unders. Sort out why you struggle so hard with a trainer's help. Workshop your toes to bar rhythm. Mobilize.

In 12 minutes Run 1 mile- with the time remaining complete as many Double Unders as possible

In 8 minutes Row 1500 meters- with the time remaining complete as many Toes to Bar as Possible

In 4 minutes Run 400 meters- with the time remaining complete as many burpees as possible

The clock runs continuously. It's fine to go out of order. Record scores as Double Unders= round 1, T2B= round 2, burpees= round 3

Mike Alley Comment
Wednesday 8.14.19

Buy in: 7 reps Unloaded barbell complex- RDL>Bent over row> Clean grip liftoff (stop at knees)>Hang power clean>Push Press>Front Squat>Strict Press>Back Squat

8 sets of 3 reps Snatch grip deadlift. Straight sets.

The goal of these sets is to learn and establish consistent use of the ideal back arch required to be proficient in the snatch. The weight used should reflect this goal. Being a hero with heavy weights and disastrous form makes you unheroic. Please read and re-read this sentence as many times as necessary. A coach will happily provide feedback as needed.

In 5 minutes complete as many power snatches as possible at 70% of your 1RM. Prioritize ideal form and speed of execution. Locking it out overhead with egregious form is not what we’re shooting for. If in doubt take some weight off of the bar.

Mike AlleyComment
Tuesday 8.13.19

Buy in: 8 reps- Band shoulder prep, Goat bag hinges wearing hip circle, goblet squat wearing hip circle, dumbbell push press, light db or kb windmill. Mobilize.

In 10 minutes complete 3 sets of strict chin ups to failure. If you need to scale, use a band for assistance and strive to build strength by remaining as strict as possible.


3 rounds for time of-

Run 400 meters

21 KB Swings 35/53

12 Pullups

Mike Alley Comment
Monday 8.12.19


8 Reps hip circle side to side, left to right, front to back. 8 reps goblet squat with 2 second pause at the bottom. Mobilize as needed.


Back Squat (3 sets of 5 reps @ 80% )


Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#12 Minute Time Cap

Mike AlleyComment
Friday 8.09.19

Bench Press 3x5@75%

For time:

50 Double Unders/25 Hand release push ups

40 Double Unders/20 Hand release push ups




Mike AlleyComment