JD!
GYM CLOSED
NO CLASSES OR OPEN GYM
VIRTUAL CLASS SCHEDULE
https://zoom.us/j/2740893085
Missed the live classes but still want to follow along?
Click HERE for previously recorded TILT Classes– all labeled by date and workout name!
The current workout of the day will be posted to this Vimeo page 30-45 minutes after the 7 AM live class.
“Bennie” Class
For Time:
100 Dumbbell Snatches
100 Burpees
“Bennie” Limited/No Equipment Edition
For Time:
100 Odd Object Ground to Overhead or Tuck Jumps
100 Burpees
General Warm-Up
:30 Jog + Back Pedal around the DB/Backpack (switch directions @ :15)
1:00 Walkout to Spiderman (each leg)
:30 Side Shuffle around DB/Backpack (switch directions @ :15)
1:00 Samson + Hamstring stretch (alternating legs)
:30 Tuck Jumps (no rebounding)
1:00 Strict Burpees (step down, push-up, step-up, jump+clap)
Class Specific Warm-Up
5 DB Strict Press + 5 ¼ Squats w/ DB Overhead (each arm)
:20 DB Hang Snatches Right Arm
:20 DB Hang Snatches Left Arm
:20 DB Deadlifts (alternating hands)
:20 DB Snatches (alternating hands)
3 Step Down + Step Up Burpees
3 Jump Down + Step Up Burpees
3 Jump Down + Snap Up or WOD Style Burpees
Limited/No Equipment Warm-Up
5 Odd Object Presses + 5 ¼ Squats w/Odd Object Overhead
:20 Hang Odd Object to Overhead
:20 Odd Object Deadlifts
:20 Odd Object Ground to Overhead
:20 Little Tuck Jumps
:20 Medium Tuck Jumps
:20 Full Tuck Jumps
3 Step Down + Step Up Burpees
3 Jump Down + Step Up Burpees
3 Jump Down + Snap Up or WOD Style Burpees
Warm-Up Round
6 DB Snatches/Odd Object Ground to Overhead
6 Burpees
Modifications
Decrease Reps- 80/70/60 reps of each movement
DB Snatch/Odd Object GTO- deadlifts, power cleans, push press
Burpees- 5 min time domain, Burp/Up Down, Accumulate 3-4 mins in a plank
WOD Guidance
Start off with smart sets on the Snatches/GTOH, but should be doing at least 10 reps per set!
This is your buy in to the burpees. When you get to the burpees here’s the challenge: Can you stay moving the whole time?! Answer: YES! You certainly can!!! Break them up into smaller sets in your head, but just keep moving! Once you get to your final 15-20 reps, time to turn on the afterburners!!
Question Of The Day-
If you could be one Big Cat, which one would you be?
Bennie – 14:36 Rx reps with 35# DB
DB snatches took 4:36
Burpees took exactly 10 min
QOD: I’d be any big cat that lives in colder climates!
Bennie: 17:19- 75# BB & 80 reps instead of 100. Lighter weight on the BB would have been better. The snatches added up quick. When I got to 80 snatched @ 10:00 I decided to scale reps. Upper body is feeling the last 2 days for sure!
QOD: Mountain Lion
Nice work Tom! I was debating BB as well at like 65/75# since the heaviest DB I have is 35# but glad I went with the DB. Even at 35# it was getting tiring around rep 80. The upper body is definitely tired after yesterday and today!
Yeah, I’m really kicking myself for not buying a set of 35’s & 50 when this all started. I had them in my amazon cart but waited too long! I think 35# would have been perfect! It was not a wasted workout though!
Nice job with the snatches. In my head I was going to finish around 5:00 but that wasn’t the case!
Barbell!!! Nice work Tom, that’s a whole different can of worms!
Bennie: 15:03 @ 20# db
QOD: Simba from Lion King
Loving the very specific big cat answer!
Did some strength and an old home wod I had.
Banded DL – 4×8 – 185-225
Front Squats – 4×15 – 115-155
Runs Dips – 3×10
MAP 5 – 3 sets – 3 min rest in between
18ttb
15 cal row
9 burpee box jumps
Max dball 100# clean remaining time
17, 18, 17
QOD – puma
🔥🔥🔥 workout!
Bennie- 10:30 (50# DB), perfect “warm-up” for my attempt at the 2 min Burpee test tomorrow!
QOD: Liger, get the best of both a lion and tiger
Bennie w/ 30# backpack
13:13, completed GTO in 4:40 (40/30/30), 8:33 for the burpees. Fran cough followed.
QOTD: Why be a big cat when you could be a Tiger King? 🤪
Bennie @ CrossFit TiltVI with Christine, Joel, Diane, Dave.
19:10 ish with a 53# KB instead of a dumbbell and KB cleans instead of snatches. I’m going to have a bruise on my left shoulder.
QOD: I hate cates
Bennie. 16:18 with 25# dB. The snatches took maybe 4 minutes. The burpees. Ugh. I’m so sore from Cindy. Good driveway WOD with the crew.
QOD: I think tiger. They’re just so majestic. Here kitty kitty.