CrossFit – Thu, Jul 20


Every 2:00 minutes

Front Squat Barbell Warm up
3 Sets
3 No Hand (Zombie) Front Squats
3 No Hand (Zombie) Front Squats
3 2 second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)
Paused Front Squat + Front Squat (Weight)
perform prescribed number of Front Squat with pause in the bottom + prescribed number of Front Squat

2 Pause Front Squat + 3 Front Squat @ 7/10 RPE
2 Pause Front Squat + 2 Front Squat @ 7.5/10 RPE
1 Pause Front Squat + 1 Front Squat @ 8/10 RPE
1 Pause Front Squat + 1 Front Squat @ 8.5/10 RPE
1 Pause Front Squat + 1 Front Squat @ 9/10 RPE
*Pause is a 3 sec hold at the bottom.

Partner Workout

22:00 Time Cap
Pick individual Hero Wod or Partner Hero Wod

Partner ‘Larry’ Warm up

2 Sets
1:00 Row OR Bike (moderate)
10 Goblet Squats with KB or DB (moderate)
5 No Jump Burpee
10-15m Sandbag Carry (start light and build in weight) (Use same implement that you will use in workout
Warm Up to Front Squat and Carry weight.

1 Set (at workout pace):
3 Synchro Front squats (at workout weight)
3 Synchro Bar-facing burpees
10m Carry (at workout weight)

Partner Larry (Time)

Synchro Front squats (115/75)
Synchro Bar-facing burpees
*150m Sandbag Bear Hug Carry with (100/70) (OR 150m Farmers Carry (2×50/35) OR 100m Carry with (150/100))
after each round (Switch as desired on carry)

Front Squat : Weight should be light (under 50% of 1RM) where reps could be completed unbroken across rounds, or very close to unbroken. The synchronization happens when both athletes reach the top of the squat. Practice before starting and try to squat clean the first rep for some smooth and quicker sets. Stay calm through these, don’t pump them out to blow up on the burpees.

Bar Facing Burpee : Be steady here and ensure this is paced by the slower athlete. Both chests have to be on the ground together before going over the bar into the next rep.

Sandbag Bear Hug Carry : Bag is lighter than normal, but the distance is longer. Try and split into 2-4 sets with quick transitions. Communicate, and don’t go for broke.

Larry (Time)
21-18-15-12-9-6-3 reps for time of:

Front squats
Bar-facing burpees
*200-m sandbag carry after each round

♀ 75-lb. squat, 50-lb. sandbag
♂ 115-lb. squat, 80-lb. sandbag
U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, was killed in a fire fight on July 1, 2010, in Helmand Province, Afghanistan.

CrossBody T2B (Time)

Accumulate 50 CrossBody Toes To Bar*
[Feet have to hit outside of hands — see video]**Every time you break complete 5 Ring Support Tuck Ups

6:00 Time Cap
*Toes to bar but both feet reach up to bar on outside of hand grip (not middle)