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CrossFit the week of 12.19.16

By: 0

Monday:

Gymnastics:

Handstand Push-Ups (10 mins)
Beginners:  Every 90 seconds – for 5 Sets:
Handstand Push-Up Negatives X5 @4 second negative
You may reset after each rep (come off the wall, then flip back up)
*Rest 90 seconds*

Advanced:  3 X4-6 Strict HSPU’s
*Rest 90 seconds*

Lift:

EMOM-8m
Power Clean X2 @70-80%
*Build over the course of the sets*

Met-Con:

EMOM-21m (7 Rounds)

Min-1:  8 Pull-Ups/C2B & 4 Deadlifts (225/155) (275/185)
Min-2:  8 KB/DB Thrusters (35/25) (53/35)
Min-3:  12/10 Calorie Row

Score = Number of completed rounds

 


 

Tuesday:

Gymnastics:

Kipping Pull-Ups (8 mins)
Beginners:  4X 4-8 C&D’s + Re-Grip
*Re-Grip is performed during the moment of weightlessness in the kip. No actual pull-up will be performed yet*

Advanced:  4X 2-4 Kipping Pull-Ups with 2 sec pause at top of each rep.
*Focus on pushing the bar away as you come back down*

Lift:

Every 2 mins – for 5 Sets: (10m)
Hang Snatch + 2 Snatch @65-75%
*Build over the course of the sets*

Met-Con:

For Time:

12 Power Snatches (95/65) (135/95)
9 Pull-Ups / C2B
9 Power Snatches (95/65) (135/95)
15 Pull-Ups / C2B
6 Power Snatches (95/65) (135/95)
21 Pull-Ups / C2B

 


 

Wednesday:

Gymnastics:

Toes-to-Bar (10 mins)
Beginners:  4X 4-6 Kipping Knee Raises
*Hips behind bar – Push down and forward on bar – Bring knees up – Kick toes towards Bar*

Advanced:  3 Sets: 3 Strict Toes-to-Bar + 8 Kipping T2B
*Rest 45-60 seconds*

Lift:

15m to find 3RM Deadlift

Met-Con:

Every 4 mins – for 20 mins (5 Rounds)

10 Pull-Ups / 3 Rope Climbs
50 Double-Unders
10 Burpees
15 Toes-to-Bar

Score = Number of Reps (Perfect score = 415 Reps -RX / 390 Reps -Performance)

 


 

Thursday:

Gymnastics:

Ring Dips (10 mins)
Beginners:  Progress to the next exercise ONLY if you are proficient with the prior exercises.

  • Strict Push-Ups 4X 4-8
  • Stability Ring Dip (Hold top position) 4X 10-20 second hold
  • Eccentric Ring Dips 4X 4-8 (2 second negatives)

Advanced:  Strict Ring Dips 4X 6-10

Lift:

Every 2 mins – for 5 Sets (10m)
Back Squat

Set-1:  3@75%
Set-2:  3@80%
Set-3:  3@80%
Set-4:  3@85%
Set-5:  3@85%

Met-Con:

AMRAP-8m

5 Ground-to-Overhead (115/75) (155/105)
10 Box Jumps (24/20”)
15 KB Swings (53/35) (70/53)

*Rest 2 mins*

AMRAP-8m

3 Hang Squat Cleans (115/75) (155/105)
9 Push-Ups / Ring Dips
15 Russian KB Swings (53/35) (70/53)

Score = Total Reps

 


 

Friday:

 

clark

“We’re all in this together. This is a full-blown, four-alarm holiday emergency here. We’re gonna press on, and we’re gonna have the hap, hap, happiest Christmas!”

CrossFit Workouts the week of 12.12.16

By: 0

Monday:

Gymnastics:

Handstand Push-Ups (7.5 mins)

Beginners:  Every 90 seconds – for 5 Sets:
Handstand Push-Up Negatives X5 @3 second negative
You may reset after each rep (come off the wall, then flip back up)
*Rest 90 seconds*

Advanced:  3 X3-6 Strict HSPU’s
*Rest 90 seconds*

Lift:

Every 2 mins – for 5 Sets: (10m)
Hang Snatch + 2 Snatch @65-75%

Met-Con:

3 Rounds for Time:

8 Overhead Squats (95/65) (135/95)
6 Bar Facing Burpees
4 HSPU / 8 HSPU

**Scale for HSPU: 3 HSPU negatives (2 sec negative), OR Seated Dumbbell Strict Press X8

 

 


Tuesday:

Gymnastics:

Toes-to-Bar (8 mins)

Beginners:  2 Sets of 8-12 reps of the following:

  • Banded PVC Pull Down
  • Banded Bow/Superman Position
  • Banded Hollow Body Position

*Rest 30 seconds between sets*

Advanced: 3 Sets of:

  • 3 Strict Toes-to-Bar + 6 Kipping T2B
    *Rest 45-60 seconds*
Lift:

Every 2 mins – for 5 sets (10m)
Back Squat X4

Set-1:  4X 70%
Set-2:  4X 75%
Set-3:  4X 75%
Set-4:  4X 80%
Set-5:  4X 80%

Met-Con:

AMRAP-8m

4 Shoulder-to-Overhead (95/65) (135/95)
10 V-Ups / 10 T2B
12 Box Jumps (24/20”)

*Rest 2 mins*

AMRAP-8m

6 Thrusters (95/65) (135/95)
10 V-Ups / 10 T2B
10 Step-Ups (24/20”) / 10 ALT. Pistols

Score = Rounds + Reps (26 Reps per round)

 


Wednesday:

Lift:

15m to find 4RM Deadlift

Met-Con:

EMOM-18m (6 Rounds)

Min-1:  8 Pull-Ups/C2B & 4 Deadlifts (225/155) (275/185)
Min-2:  8 KB/DB Thrusters (35/25) (53/35)
Min-3:  12/10 Calorie Row

Score = Number of completed rounds

 

 


Thursday:

Gymnastics:

Kipping Pull-Ups: (8 mins)
Beginners:  4X 4-8 C&D’s (Pinky & Thumb drill) for Internal and External Rotation

Advanced:  4X 2-4 Kipping Pull-Ups with 2 sec pause at top of each rep.

Lift:

EMOM-8m
Power Clean X3 @65-75%
*Build over the course of the sets*

Met-Con:

Every 3 mins – for 12 mins (4 Rounds)
30 Double-Unders
20 Russian KB Swings (53/35) (70/53)
10 Push-Ups
MAX Pull-Ups / C2B – With remaining time

Score = Number of Pull-Ups / C2B

Cash-Out:

3 Sets – Not for Time

6-8 Glute/Ham Raises
*Rest 30 seconds*
20 V-Ups  (Yes, 20)

 

 


Friday:

“DT”

Five rounds for time of:

12  Deadlifts (155/105)
9     Hang Power Cleans (155/105)
6     Push Jerks (155/105)

CrossFit Workouts the week of 12.5.16

By: 0

Monday:

Lift:

15m to find 5RM Deadlift

Met-Con:

EMOM-18m (6 Rounds)

Min-1:  8 Pull-Ups/C2B & 4 Deadlifts (225/155) (275/185)
Min-2:  8 KB/DB Thrusters (35/25) (53/35)
Min-3:  10/8 Calorie Row

Score = Number of completed rounds

 


Tuesday:

Gymnastics:

Handstand Push-Ups (7.5 mins)

Beginners:  Every 90 seconds – for 5 Sets
Handstand Push-Up Negatives X5 @3 second negative
You may reset after each rep (come off the wall, then flip back up)

Advanced:  3 X3-6 Strict HSPU’s

Lift:

EMOM-4m
Front Squat
2 @60%
2 @70%
2 @75%
1 @80%
*Rest 1 minute, Then…*
Every 2 mins – for 3 Sets (6 mins)
1 @85-90%
1 @90%
1 @90%+

Met-Con:

AMRAP-12m

5 HSPU / 10 HSPU**
8 Squat Cleans (135/95) (155/105)
20 Double-Unders
**Scale for HSPU:  4 HSPU negatives (2 sec negative), OR Seated Dumbbell Strict Press X8

 


Wednesday:

Gymnastics:

Toes-to-Bar (8 min Cap)
Beginners:  Hollow Body & Superman Holds 2X 20-30 seconds each
*Rest 30 seconds*
Partner assisted Push/Pull 2 X6 (6 Push, 6 Pull)
*Rest 30-45 seconds*

Advanced:  3 Sets: 3 Strict Toes-to-Bar + 6 Kipping T2B
*Rest 45-60 seconds*

Lift:

Every 2 mins – for 5 Sets (10 mins)
High Hang Snatch + Hang Snatch + Snatch @60-70%
**Build across the sets**

Met-Con:

For Time:

9 Hang Squat Snatches (75/55) (115/75)
21 Toes-to-Bar
6 Hang Squat Snatches (75/55) (115/75)
15 Toes-to-Bar
3 Hang Squat Snatches (75/55) (115/75)
9 Toes-to-Bar

 


Thursday:

Gymnastics:

Handstand Push-Ups (7.5 mins)
Beginners:  4 sets of – Handstand Hold X MAX seconds
*Rest 60-90 seconds*

Advanced:  4 Sets of – Nose-to-Wall Handstand Hold X45 seconds
*Rest 60-90 seconds*

Lift:

Every 2 mins – for 4 Sets (8 mins)
Back Squat X6 @65, 70, 75, 75%

Met-Con:

Every 3 mins – for 21 mins (7 Rounds)
20 Double-Unders
15 Russian KB Swings (53/35) (70/53)
10 Push-Ups
8 Pull-Ups / C2B
Score = Total Reps (Perfect Score = 371 Reps)

 


Friday:

Closed for Construction

CrossFit workouts the week of 11.28.16

By: 0

Monday:

Lift:

Every 2 mins – for 6 sets (12 mins)
Snatch-Grip Push Press X2 + 3 Overhead Squats
Build over the course of the sets

Met-Con:

4 Rounds for Time:

400m Run
20 T2B
10 Goblet Squats (53/35) / (70/53)

Cash-Out:

3 Sets – not for Time
8-10 Snow Angels
Rest 30 seconds
6-8 Glute/Ham Raises

 


Tuesday:

Lift:

Every 2 minutes – for 5 Sets (10 mins)
Pause Deadlift X5 @65-75%

**Pause Deadlift: Pause 2 seconds at – 2” off ground, knees, and mid-thigh – Then stand all the way up. Repeat.**

Met-Con:

Against a Running Clock:
21 DB or KB Snatches (53/35) (70/53)
100 Double-Unders
15 DB or KB Snatches (53/35) (70/53)
80 Double-Unders
9 DB or KB Snatches (53/35) (70/53)
60 Double-Unders

At the 15 minute mark, perform the following…

12 Pull-Ups / C2B
27 KB Swings (53/35) (70/53)
9 Pull-Ups / C2B
21 KB Swings (53/35) (70/53)
6 Pull-Ups / C2B
15 KB Swings (53/35) (70/53)
3 Pull-Ups / C2B
9 KB Swings (53/35) (70/53)
Score = Completion Time

 


Wednesday:

Lift:

Every 2 mins – for 6 sets (12 mins)
Strict Press X4-5 @75%

Then…

One set of MAX Push Press @85% of 1RM Push Press

Met-Con:

AMRAP-15m
6 Handstand Push-Ups
8 Burpees to Pull-up Bar
10 Pull-Ups / C2B
12 Alt. Step-Ups (24/20”) / Pistols

 


Thursday:

Lift:

Every 2 mins – for 6 Sets (12 mins)
3 Position Pause Clean X1 (2” off floor, Below Knee, Hang) + 2 Squat Cleans @85%+

Lift:

Every 90 seconds – for 5 Sets (7.5 mins)
Back Squat
5 @70%
3 @80%
2 @85%
7 @70%
7 @70%

Met-Con:

For Time:

400m Run, Then…
2 Rounds

4 KB or DB Thrusters (44/25) / (53/35)
6 Front Rack Reverse KB or DB Lunges (44/25) / (53/35)
8 Box Jumps (24/20”)

Then…
400m Run

 


Friday:

Lift:

Every 2 mins – for 5 Sets (10 mins)
1 Push Jerk + 2 Split Jerk @80-85%+ of 1RM Jerk

Met-Con:

AMRAP-4m
15 Med-Ball Clean & Press (20/14)
10 KB Sumo Deadlift High-Pull (53/35) / (70/53)

Rest 2 mins

AMRAP-4m
10 Med-Ball Clean & Press (20/14)
10 KB Sumo Deadlift High-Pull (53/35) / (70/53)
5 Push-Ups

Rest 2 mins

AMRAP-4m
5 Med-Ball Clean & Press (20/14)
10 KB Sumo Deadlift High-Pull (53/35) / (70/53)
10 Push-Ups

Rest 2 mins

AMRAP-4m
MAX Kettlebell Swings (53/35) / (70/53)

Score = Rounds + Reps + Number of Kettlebell Swings from last AMRAP

CrossFit workouts the week of 11.21.16

By: 0

Monday:

Lift:

Every 2 mins – for 6 Sets (12 mins)
Strict Press X3-4 @80-85%

THEN… One set of MAX Unbroken reps of: Push Press @80% of 1RM Push Press

Met-Con:

EMOM-21m
Min-1: 8 Pull-Ups & 4 Deadlifts (225/155) (275/185)
Min-2: 6 KB/DB Thrusters (35/25) (53/35)
Min-3: 100m Run
Score = Number of completed rounds

 


Tuesday:

Lift:

Every 2 mins – for 6 Sets (12 mins)
3 Position Pause Clean X1 (2” off floor, Below Knee, Hang) + 2 Squat Cleans @80-85%+

Met-Con:

Cash-In:  1,200m Run (2 Laps around entire building)

Then… 3 Rounds For Time:

18 Russian KB Swings (53/35) (70/53)
15 Pull-Ups / C2B
21 Double-Unders

Cash-Out:

2 Sets:
Reverse Snow Angels X10-15
Rest 30 seconds
6-8 Glute/Ham Raises

 


Wednesday:

Lift:

Every 2 mins – for 6 sets (12 mins)
Snatch-Grip Push Press X2 + 3 Overhead Squats
Build over the course of the sets

Met-Con:

3 Rounds for Time:
5 Handstand Push-Ups
10 DB/KB Front Rack Squats (44/25) / (53/35)
15 Toes to Bar

*Rest 3 mins, THEN…*

For Time:

20 Overhead Reverse Lunges with KB’s or DB’s (44/25) / (53/35)
15 Burpees to Pull-Up Bar

Cash-Out:

3 Sets – not for Time
8-10 Snow Angels
*Rest 30 seconds*
6-8 Glute/Ham Raises

 


Thursday:

Thanksgiving WOD! 🦃

 

 


Friday:

Lift:

Every 2 mins – for 5 Sets (10 mins)
Back Squat

5 @70%
4 @80%
3 @85%
2 @90%
1 @90%+

Met-Con:

EMOM-20m:

Min-1: 10 Push-ups + 10 Air Squats
Min-2: 40m Farmer Carry (53/35) (70/53) *4 Lengths of the Rig*
Min-3: 14 Dumbbell or KB Snatches (44/25) (53/35)
Min-4: MAX Double-Unders

**Score = Number of Double-Unders**

Cash-Out:

3 Sets – Not for Time:

10 Dead bugs / side
Rest 30 sec
8-10 Weighted Hip Extensions

CrossFit workouts the week of 11.14.16

By: 0


Monday:

Lift:

Every 2 mins – for 5 Sets (10 mins)

Tempo Deadlift X5 @60%

Pause for 3 seconds at: 2” off the ground, Below the knee, Mid-Thigh – THEN stand all the way up/lock-out before lowering bar back down to the floor.

Met-Con:

Every 3 minutes – for 4 Rounds (12 mins)

Deadlift X4 @55% RX / 65% Performance of 1RM Deadlift
30 Double-Unders
8 Toes-to-Bar
6 Pull-Ups / C2B

*Rest 2 mins*

Every 3 minutes- for 3 Rounds (9 mins)

Deadlift X6 @55% RX / 65% Performance of 1RM Deadlift
20 Double-Unders
6 Toes-to-Bar
8 Pull-Ups / C2B

Cash-Out:

3 Sets – Not for Time:
8-10 Stiff Legged Deadlifts
Rest 45 seconds
10-12 Dumbbell Hammer Curls/side

 


Tuesday:

Lift:

Every 90 seconds – for 6 Sets (9 mins)
Strict Press
8 @55%
6 @60%
6 @65-70%
6 @70-75%
4 @75-80%
2 @80-85%

THEN…

One set of MAX Unbroken reps of: Push Press @75% of 1RM Push Press

Met-Con:

4 Rounds For Time:

400m Run
25 Push Press (75/55) (95/65)
50 Double-Unders

 


Wednesday:

Lift:

Every 2 minutes – for 5 Sets (10 mins)
3 Position Pause Clean X2 + 1 Squat Clean @80-85%
*For Pause Clean – Pause for 2-3 sec at: 2” off floor, Below Knee, Mid-thigh

Met-Con:

For Time:
800m Run, Then…

3 Rounds

4 Thrusters (115/73) (135/93)
6 Front Rack Reverse Lunges (115/73) (135/93)
8 Box Jumps (24/20”) / Box Jump-Overs (24/20”)
Then…
800m Run

Cash-Out:

2 Sets:
Reverse Snow Angels X10-15
Rest 30 seconds
6-8 Glute/Ham Raises

 


Thursday:

Lift:

Every 2 mins – for 5 Sets (10mins)
3 Snatch-Grip Push Press + 2 Overhead Squats
Build over the course of the Sets

Met-Con:

3 Rounds for Time: (Time Cap: 20m)

3 Power Cleans (85% of Body Weight) / (105% of Body Weight)
6 Front Squats (85% of Body Weight) / (105% of Body Weight)
500m Row

Cash Out:

3 Sets – not for Time

10-12 GHD Sit-Ups
*Rest 30 seconds*
6-8 Glute/Ham Raises


Friday:

Lift:

Every 2 mins – for 5 Sets (10 mins)

2 Push Jerks + Split Jerk @80-85%

Met-Con:

AMRAP-20m

6 Ground to Overhead (95/65) (135/95)
8 Bar Facing Burpees
10 Alt. Step-Ups / 10 Alt. Pistol Squats
12, 10, 8, 6, 4, 2, 2… Pull-Ups / Bar Muscle-Ups

Cash-Out:

3 Sets – Not for Time:

12-15 Ring Rows
*Rest 45 seconds*
60 second Plank Hold

CrossFit Workouts the week of 11.7.16

By: 0

Monday:

Lift:

Every 2 minutes – for 6 Sets (12 mins)
Back Squat

6 @65%
4 @70%
4 @75%
2 @80%
7 @65%
7 @65%

Met-Con:

For Time

Run 800m
Then…
4 Rounds

5 Hang Squat Cleans (95/65) (135/95)
10 Over the Bar Burpees
12 C2B Pull-Ups / 6 Bar Muscle-Ups

Cash-Out:

3 Sets – Not for Time:

6-8 Glute/Ham Raises
10 Dead bugs / side
8-10 Weighted Back/Hip Extensions

 


 

Tuesday:

Lift:

Every 2 minutes – for 6 Sets (12 mins)

2 Push Jerks + 2 Split Jerks @70-80% of 1RM Jerk

Met-Con:

AMRAP-16m

6 Ground to Overhead (95/65) (135/95)
8 Alt. Step-Ups / 8 Alt. Pistol Squats
10 V-Ups / Toes-to-Bar
12, 10, 8, 6, 4, 2, 2… Front Squats (95/65) (135/95)

Score = Rounds + Reps
**Front Squats DECREASE by 2 reps each round, until you reach 2 reps. Then just do 2 reps/round**

Cash-Out:

3 Sets, not for Time:

12-15 Ring Rows
*Rest 45 seconds*
60 second Plank Hold

 


Wednesday:

Lift:

Every 2 minutes – for 6 Sets (12 minutes)

3 Position Pause Clean Deadlift X2 + 1 Hang Squat Clean @70-80% of 1RM Clean
(2” off floor, Below Knee, above Knee)

**Focus on maintaining proper position and stiffness throughout the Pause Clean Deadlift**

Met-Con:

For Time:

30 Double-Unders
6 Power Snatches (95/65) (135/95)
10 Front Rack Reverse Lunges (95/65) (135/95)

40 Double-Unders
8 Power Snatches (95/65) (135/95)
12 Front Rack Reverse Lunges (95/65) (135/95)

50 Double-Unders
10 Power Snatches (95/65) (135/95)
14 Front Rack Reverse Lunges (95/65) (135/95)

Cash-Out:

3 Sets – Not for Time:

8-10 Stiff Legged Deadlifts
Rest 45 seconds
10-12 Dumbbell Hammer Curls/side

 


Thursday:

Lift:

Every 2 mins – for 5 sets (10 mins)
Deadlift X6 @70%

Met-Con:

AMRAP-2m – for 4 Rounds (16.5 mins)

Deadlift X6 @40% RX / 50% Performance of 1RM Deadlift
30 Double-Unders
8 Push-Ups

*ACTIVE Rest – 90 seconds* (Jog inside, outside – No standing around)

Then… For Time:

24 Deadlifts @50% RX / 60% Performance of 1RM Deadlift
80 Double-Unders
32 Push-Ups

 


 

Friday:

Lift:

Every 2 minutes – for 6 Sets (12 mins)

Snatch-Grip Push Press X5 (Build to a heavy set of 5)

Met-Con:

EMOM-21m (7 Rounds)

Min-1: 100m Run + 5 Burpees
Min-2: 8 Push Press (95/65) (135/95)
Min-3: 10 Steps Walking KB Lunges (53/35) (70/53)**

**Holding KB’s in each hand**

Cash Out:

3 Sets – not for Time

10-12 GHD Sit-Ups
*Rest 30 seconds*
6-8 Glute/Ham Raises

CrossFit Workouts the week of 10.31.16

By: 0

halloween
Happy Halloween!

Monday:

Lift:

Every 2 mins – for 5 Sets (10 mins)

2 Push Jerks + 3 Split Jerks @70-75% of 1RM Jerk

Lift:

One set for MAX reps of:
Push Press @70% of 1RM Push Press

Met-Con:

Against a Running Clock:

16 Toes-to-Bar
12 Handstand Push-Ups
8 Power Cleans (135/95) (155/105)

When Clock reaches 4 minutes, Perform the following:

15 Box Jumps (24/20″)
25 Kettlebell Swings (53/35)
30 Push-Ups

When Clock reaches 9 minutes, Perform the following:

14 Pull-Ups / C2B
20 Deadlifts (135/95) (155/105)
30 Burpees over the Barbell

When Clock reaches 15 minutes, Perform the following:

5 Ground to Overhead (135/95) (155/105)
50 Double-Unders

Score = Completion Time

 


Tuesday:

Lift:

Every 2 mins – for 5 Sets (10 mins)
1 Clean Pull + 1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean @70-75% of 1RM Clean

Lift:

Every 2 minutes – for 5 Sets (10 mins)
Back Squat

5 @70%
4 @75%
3 @80%
2 @85%
1 @90%

Met-Con:

AMRAP-6m

15 Wall Balls (20/14)
10 Burpee Box Jump-Overs (24/20”)

Rest 2 mins

AMRAP-6m

20 Double-Unders
8 V-Ups / GHD Sit-Ups
6 Pull-Ups / C2B

Score = Rounds + Reps

 


 

Wednesday:

Lift:

Every 2 minutes – for 5 Sets (10 mins)

Sotts Press X5
**Build to a heavy set of 5. Focus on mechanics, not load**

Scale for Sotts Press = Strict Press from behind the neck
**Build to a heavy set of 5**

Met-Con:

4 Rounds For Time

200m Run
25 KB Swings (53/35) (70/53)
15 Box Jumps (24/20”)

 


 

Thursday:

Lift:

Every 90 seconds – for 6 Sets (9 mins)

Deadlift X8 @60-65% of 1RM Deadlift

 

Met-Con: Partner WOD

AMRAP-20m:

Partner 1: Row 500m

Partner 2: Completes the following until Partner 1 finishes rowing. Partner 1 picks up where Partner 2 left off.

5 Tire Flips
10 Burpees
15 Goblet Squats (53/35) (70/53)

 


Friday:

Lift:

Every 2 minutes – for 6 Sets (12 mins)
Push Press

8 @65%
6 @70%
6 @75%
4 @80%
4 @85%
2 @90%

Rest 1 minute, THEN…

Lift:

1 Set of Max REPS – Unbroken Strict Press @75% of 1RM Strict Press

Met-Con:

AMRAP-5m
5 Box Jumps
7 Pull-Ups / C2B
9 Hand Release Burpees

Rest 2 minutes, Then…

AMRAP-8m
10 KB Swings (53/35) (70/53)
200m Run / 250m Row
10 Alternating Step-Ups with Kettlebell (24/20”) (53/35) (70/53)

Rest 2 minutes, Then…

For Time:
30 KB Swings
30 Burpees
30 Toes-to-Bar

CrossFit Workouts the week of 10.24.16

By: 0

Monday:

Lift:

Every 2 mins – for 5 Sets (10 mins)

Front Squat X8 @ 60% of 1RM

Met-Con:

For Time:

10 Thrusters (115/75) (155/105)
10 Burpees over the Barbell
10 Push Press (115/75) (155/105)
10 Burpees over the Barbell
10 Front Rack Reverse Lunges (115/75) (155/105)
10 Burpees over the Barbell

Cash-Out:

3 sets – Not for Time:

10-15 GHD Sit-Ups
8-10 DB Rows/Side

 


Tuesday:

Lift:

Every 2 minutes – for 8 minutes (4 Sets)

Clean: 3 Power + 1 Hang Power + 1 Hang Squat + 1 Squat Clean @65-70% of 1RM Clean
**Can be dropped after each rep**

Lift:

Every 2 minutes – for 10 minutes (5 Sets)
Deadlift

5@ 70%
4@ 75%
3@ 80%
2@ 85%
1@ 90%

Met-Con:

21-15-9

KB Swings (53/35) (70/53)
Box Jumps (24/20”)

Cash-Out:

3 Sets – Not for Time:

8-10 Stiff Legged Deadlifts
Rest 30 seconds
10-12 Dumbbell Hammer Curls/side

 


 

Wednesday:

Lift:

Every 90 seconds – for 6 Sets (9 mins)

Push Press X6 @65% of 1RM Max Push Press

Met-Con:

5 Rounds of:

AMRAP-3m

5 Power Snatch (75/55) (115/75)
20 Double-Unders
10 Push-Ups

90 seconds ACTIVE Rest (Jogging around gym, outside, jumping jax)

 


Thursday:

Lift:

Every 2 minutes – for 4 Sets (8 mins)

Back Squat X6 @65%

Met-Con:

4 Rounds for Time: (25 min Cap)

200m Run
15 Wall Balls (20/14)
10 Burpees
5 Overhead Squats (75/55) (115/75)
3 Pull-Ups / Bar Muscle-Ups

Cash-Out:

3 Sets – Not for Time:

6-8 Glute/Ham Raises
Rest 45 seconds
12-15 Hip Extensions

 


Friday:

Lift:

Every 2 minutes – for 5 Sets (10 mins)

Sotts Press X5
**Build to a heavy set of 5 reps. Focus on mechanics, not load**

Scale for Sotts Press = Strict Press from behind the neck

Met-Con:

For Time:

100 Double-Unders
THEN…

12-9-6:
Pull-Ups / C2B
Alt. Step-Ups / Alt. Pistols
Handstand Push-Ups / HSPU from 3” Deficit

Cash Out:

3 Sets – Not for Time:

8-10 Strict Ring Dips
Rest 30 seconds
8-10 DB Rows

CrossFit Workouts the week of 10.17.16

By: 0

Monday:

Lift:

Every 2 mins – for 4 sets (8 mins)

Deadlift X6 @70%

Met-Con:

Every 3 minutes – for 4 Rounds (12 mins)

Deadlift X6 @50% (RX) / 60% (Performance) of 1RM Deadlift

50 Double-Unders

12 Toes-to-Bar

*Rest 2 mins*

Every 2 minutes- for 4 Rounds (8 mins)

Deadlift X6 @(RX) / 60% (Performance) of 1RM Deadlift

30 Double-Unders

10 Toes-to-Bar


Tuesday:

Lift:

Every 2 mins – for 5 sets (10 mins)

Strict Press X4 @80%

Met-Con:

EMOM-21m (7 Rounds)

Min-1: 100m Run + 5 Burpees

Min-2: 8 Push Press (95/65) (135/95)

Min-3: 10 Steps Walking KB Lunges (53/35) (70/53)**

**Holding KB’s in each hand**

Cash Out:

3 Sets – not for Time

10-12 GHD Sit-Ups

*Rest 30 seconds*

6-8 Glute/Ham Raises


Wednesday:

Lift:

Every 2 minutes – for 6 sets (12 mins)

4 Touch-and-Go Squat Cleans @70-75%

Lift:

Every 2 mins – for 5 sets (10 mins)

Tempo Back Squats X4 @74%

Met-Con:

AMRAP-12m

8 Burpees

6 Power Cleans (115/75) (175/115)

4 C2B / 4 Bar Muscle-Ups

2, 4, 6, 8…Front Squats (115/75) (175/115)**

**Front Squats increase by 2 reps each round**


Thursday:

Lift:

Every 2 mins – for 6 sets (12 mins)

2 Hang Snatches + 2 Tempo Overhead Squats (3 sec Descent, 2 sec @bottom, 1 sec Up)

@70-75% of 1RM Snatch

Met-Con:

4 Rounds For Time: (20 min Cap)

400m Run

15 Toes-to-Bar

8 Overhead Squats (95/65) (135/95)

Cash Out:

3 Sets – Not for Time:

8-10 Strict Ring Dips

Rest 30 seconds

8-10 DB Rows


Friday:

Lift:

Every 2 mins – for 6 Sets (12 mins)

2 Push Press + 3 Jerks @70-75%

of 1RM Jerk

Met-Con:

For Time:

1,000m Row

20Alt. Step-Ups (24/20”) / Alt. Pistols

30 Handstand Push-Ups / 30 HSPU from 4” Deficit

40 Goblet Squats (53/35) (70/53)

50 Russian KB Swings (53/35) (70/53)

60 Burpees

Cash Out:

For Completion – Not for Time

60 seconds L-Sit

*Rest 45 seconds*

30 Roll-to-Candlestick

*Rest 45 seconds*

30 V-Ups