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CrossFit the week of 2.13.17

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Monday:

Lift:

Every 2 minutes – for 6 Sets
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch from below Knees @70-80%

Met-Con:
4 Rounds:

AMRAP-2m

7 Power Snatches (75/55)
15 Double-Unders

*Rest 60 seconds between Rounds*

*Rest 5 minutes, then…*

Met-Con:

AMRAP-7m

Burpees to 6” Target

 


 

Tuesday:

Lift:

EMOM-4m
Front Squat

2 @60%
2 @70%
2 @75%
1 @80%
*Rest 1m, then…*
Every 2 mins – for 4 Sets (8m)

1 @85-90%
1 @90%
1 @90+%
1 @90+%

Met-Con:

EMOM-20m (5 Rounds)

Min-1:  8 Thusters (75/55) (95/65)
Min-2:  20 Russian KB Swings (53/35) (70/53)
Min-3:  12 Pull-Ups / C2B
Min-4:  REST

 


 

Wednesday:

Met-Con:
“CrossFit Open Event 13.2”

AMRAP-10m

5 Shoulder-to-Overhead (115/75)
10 Deadlifts (115/75)
15 Box Jumps (24/20”)

*Rest 6 minutes – Then…*

Lift:

20 minute Cap for:
Deadlift

Set-1: 10 @50%
Set-2: 8 @60%
Set-3: 6 @65%
Set-4: 6 @70%
Set-5: 3 @80%

*Rest 2-3 minutes between sets*

 


 

Thursday:

Gymnastics:

Bar Muscle-Ups (6-8m)

Beginners:  Progress to the next exercise ONLY if you are proficient with the prior exercises.

  • 2 Sets – Strict Pull-Up X3-5
  • 2 Sets – Chest to Bar Pull-Ups X3-5
  • 2 Sets – Hips/Belly-button to Bar Pull-Ups X2-3

*Rest 60-90 seconds*

Advanced:  3 Sets – Hips/Belly-button to Bar Pull-Up + 1-2 Bar Muscle-Ups

*Rest 60-90 seconds*

Lift:

Every 2.5 minutes – for 5 Sets

Touch-and-Go Barbell Cycling
Power Clean & Push-Jerk X5 @60-70%

Goal here is to not let go of the bar, and to perform reps “touch-and-go”. Focus on efficiency and technique.

Met-Con:

3 Rounds Of:

AMRAP-4m

15 Wall-Balls (20/14)
30 Double-Unders
6 Power Cleans (135/95) (155/105)

*Rest 3 minutes between Rounds*

 


 

Friday:

Lift:

Take 10 minutes to build to today’s “heavy” Snatch
(Can be Power or Full)

Met-Con:
“Isabelle”

For Time:

30 Snatches (135/95)

 


Saturday:

Lift:

Back Squat (15 m Cap)

Set-1:  5@70%
Set-2:  3@80%
Set-3:  1@85-90%
Set-4:  8@70%
Set-5:  10@72%

*Rest 2-3 mins between Sets*

Met-Con:

For Time: (20m Cap)

20 C2B / 10 Muscle-Ups (Bar or Rings)
20 Alt. Step-Ups (24/20”) / 20 Alt. Pistols
20 Toes-to-Bar
10 Handstand Push-Ups
100 Double-Unders

CrossFit the week of 2.6.17

By: 0

Monday:

Lift:

Every 3 minutes – for 6 Sets (18m)

Touch-and-Go Barbell Cycling
Power Clean & Push-Jerk X6 @55-65%

Goal here is to not let go of the bar, and to perform reps “touch-and-go”. Focus on efficiency and technique.

Met-Con:

5 Rounds of: (19m)

AMRAP-3m

10 Burpee Box Jump-Overs (24/20”)
8 Handstand Push-Ups
6 Pull-Ups / C2B

*Rest 60 seconds between Rounds*

 


 

Tuesday:

Lift:

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

Set-1:  5 @70%
Set-2:  3 @80%
Set-3:  1 @85-90%
Set-4:  8 @65%
Set-5:  10 @70%

Met-Con: (16m)
AMRAP-3m

15 Wall-Balls (20/14)
10 Bar Facing Burpees
5 Hang Power Cleans (135/95) (155/105)

*Rest until Clock Reaches 5 mins, Then…*

AMRAP-4m

15 Wall-Balls (20/14)
10 Bar Facing Burpees
5 Hang Power Cleans (135/95) (155/105)

*Rest until Clock Reaches 11 mins, Then…*

AMRAP-5m

15 Wall-Balls (20/14)
10 Bar Facing Burpees
5 Hang Power Cleans (135/95) (155/105)

Score = Reps (30 Reps/Round)

 

 


 

Wednesday:

Met-Con:

“CrossFit Open Event 11.6/12.5”
AMRAP-7m

3 Thrusters (100/65)
3 Chest-to-Bar Pull-Ups
6 Thrusters
6 Chest-to-Bar Pull-Ups
9 Thrusters
9 Chest-to-Bar Pull-Ups
12 Thrusters
12 Chest-to-Bar Pull-Ups
15 Thrusters
15 Chest-to-Bar Pull-Ups
18 Thrusters
18 Chest-to-Bar Pull-Ups
21 Thrusters
21 Chest-to-Bar Pull-Ups

*Rest 5 minutes, then…*

Lift:
4 Sets – Not for Time:

6-8 Barbell Rows
*Rest 90 seconds*
8-10 Weighted Ring-Dips
*Rest 90 seconds*
6-8 Glute/Ham Raises
*Rest 90 seconds*

 


 

Thursday:

Lift:

Every 90 seconds – for 8 Sets (12m)
Snatch

Set-1:  3 @60%
Set-2:  2 @65%
Set-3:  2 @70%
Set-4:  1 @75%
Set-5:  1 @80%
Set-6:  1 @85%
Set-7:  1 @90%
Set-8:  1 @90%

Met-Con:
4 Rounds for Max Reps of:  (8m)

AMRAP-30 seconds
Power Snatch @55% of 1RM Snatch

*Rest 90 seconds after each round*

Met-Con:
EMOM-16m (4 Rounds)

Min-1:  14 Alt. Dumbbell or KB Snatches (53/35) (70/53)
Min-2:  50 Double-Unders
Min-3:  12 Box Jumps (24/20”)
Min-4:  REST

 


Friday:

Gymnastics:

Bar Muscle-Ups (6-8m)

Beginners:  Progress to the next exercise ONLY if you are proficient with the prior exercises:

  • 2 Sets – Strict Pull-Up X3-5
  • 2 Sets – Chest to Bar Pull-Ups X3-5
  • 2 Sets – Hips/Belly-button to Bar Pull-Ups X2-3

*Rest 60-90 seconds*

Advanced:  3 Sets – Hips/Belly-button to Bar Pull-Up + 1-2 Bar Muscle-Ups
*Rest 60-90 seconds*

Lift:

EMOM-4m
Front Squat

Set-1:  2 @60%
Set-2:  2 @70%
Set-3:  2 @75%
Set-4:  1 @80%
*Rest 1m, then…*
Every 2 mins – for 3 Sets (6m)

Set-5:  1 @85-90%
Set-6:  1 @90%
Set-7:  1 @90+%

Met-Con:
3 Rounds for Times:

12 Shoulder to Overhead (95/65) (115/75)
10 Bar-Facing Burpees
12 Toes-to-Bar

*Rest 90 seconds after each Round*

CrossFit the week of 1.30.17

By: 0

Monday:

Gymnastics:

Handstand Push-Ups (8 mins)

Beginners:  5 Sets – 5 HSPU with Partner assist (5 sec negative)

Advanced:  3 Sets – 4-8 Strict Handstand Push-Ups

Lift:

Every 90 seconds – for 6 Sets (9m)
Snatch X3 @75%

Met-Con:
EMOM-15m

Min-1:  10 Power Snatches (95/65) (135/95)
Min-2:  10 Burpees
Min-3:  15 Wall Balls (20/14)

Score = Total Reps (Perfect Score = 175 Reps)

 


 

Tuesday:

Gymnastics:

Bar Muscle-Ups (6-8m)

Beginners:  Progress to the next exercise ONLY if you are proficient with the prior exercises.

  • 2 Sets – Strict Pull-Up X3-5
  • 2 Sets – Chest to Bar Pull-Ups X3-5
  • 2 Sets – Hips/Belly-button to Bar Pull-Ups X2-3

*Rest 60-90 seconds*

Advanced:  3 Sets – Hips/Belly-button to Bar Pull-Up + 1-2 Bar Muscle-Ups

*Rest 60-90 seconds*

Lift:

Every 90 seconds – for 5 Sets (7.5m)
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-4m

6 Thrusters (115/75) (155/105)
8 Pull-Ups / C2B
10 Med-Ball Cleans (20/14)

*Rest until Clock Reaches 6 mins, Then…*

AMRAP-5m

6 Thrusters (115/75) (155/105)
8 Pull-Ups / C2B
10 Med-Ball Cleans (20/14)

*Rest until Clock Reaches 6 mins, Then…*

AMRAP-6m

6 Thrusters (115/75) (155/105)
8 Pull-Ups / C2B
10 Med-Ball Cleans (20/14)

Score = Rounds + Reps

 


 

Wednesday:

Lift:

Take 10 mins to build to today’s “heavy” set of 6 Deadlifts

Warm-Up:

3 Rounds: (6m Cap)

6 Deadlifts
8 Box Jumps (24/20”)

*Rest 4 minutes, then…*

Met-Con:
“CrossFit Open Workout 14.3”

Complete as many reps as possible in 8 minutes of:
10 Deadlifts (135/95)
15 box jumps (24/20)

15 Deadlifts (185/135)
15 box jumps (24/20)

20 Deadlifts (225/155)
15 box jumps (24/20)

25 Deadlifts (275/185)
15 box jumps (24/20)

30 Deadlifts (315/205)
15 box jumps (24/20)

35 Deadlifts (365/225)
15 box jumps (24/20)

 


 

Thursday:

Lift:

Every 2 minutes – for 6 Sets (12m)
Clean X2 + 1 Clean & Jerk @80%

Met-Con:
Every 4m – for 5 Rounds (20m)

5 Handstand Push-Ups / 10 HSPU
15 KB Swings (53/35) (70/53)
20 KB Reverse Lunges (53/35) (70/53)
40 Double-Unders

Score = Total Reps (Perfect Score: RX = 400, Performance = 425)

 


 

Friday:

Lift:

EMOM-4m
Front Squat

2 @60%
2 @70%
2 @75%
1 @80%
*Rest 1m, then…*
Every 2 mins – for 3 Sets (6m)

1 @85-90%
1 @90%
1 @90+%

Met-Con:
4 Rounds for Time:

500m Row
9 Shoulder-to-Overhead (95/65) (115/75)
10 Alt. KB or DB Snatch (53/35) (70/53)
11 Toes-to-Bar

CrossFit the week of 1.23.17

By: 0

Monday:

Gymnastics:

Bar Muscle-Ups (6-8m)

Beginners:   Progress to the next exercise ONLY if you are proficient with the prior exercises.

  • 2 Sets – Strict Pull-Up X3-5
  • 2 Sets – Chest to Bar Pull-Ups X3-5
  • 2 Sets – Hips/Belly-button to Bar Pull-Ups X2-3

*Rest 60-90 seconds*

Advanced:  3 Sets – Hips/Belly-button to Bar Pull-Up + 1-2 Bar Muscle-Ups
*Rest 60-90 seconds*

Lift:

EMOM-10m
Snatch X1 @85%

Met-Con:
Against a Running Clock:

9 HSPU / 12 HSPU
9 Snatches (95/65) (135/95)

*Rest until Clock Reaches 4 mins, Then…*

12 Thrusters (95/65) (135/95)
12 Over the Bar Burpees

*Rest until Clock Reaches 8 mins, Then…*

15 Toes-to-Bar
15 Shoulder to Overhead (95/65) (135/95)

*Rest until Clock Reaches 12 mins, Then…*

18 Burpee Box Jump-Overs (24/20”)
18 Power Cleans (95/65) (135/95)

Score = Completion Time + Total Reps (RX = 108, Performance = 111)

 


 

Tuesday:

Gymnastics:

Handstand Push-Ups (8m)
Beginners:   4 Sets – Wall Runs X6 Reps

*Rest 90 seconds*
Advanced:  3 X4-8 Strict HSPU’s

*Rest 90 seconds*  

Lift:

Every 2 minutes – for 5 Sets (10m)

Clean & Jerk X3 @75%

Met-Con:
EMOM-15m (5 Rounds)

Min-1:   20 Wallballs (20/14)
Min-2:   6 Power Cleans (175/115) (205/135)
Min-3:   30 Double-Unders

Score = Total Reps (Perfect Score = 280 Reps)

 


 

Wednesday:

Lift:

Take 10 mins to build to today’s heavy Power Snatch

Warm-Up:

3 Rounds for Time: (6 min Cap)

5 Power Snatches (95/65)
1 C2B / 1 Bar Muscle-Up

*Rest 4 mins, Then…*

Met-Con:
“Open Workout 16.3”

AMRAP-7 minutes:

10 Power snatches (75lbs / 55lbs)
3 Bar muscle-ups

 

Scaled:

AMRAP for 7 minutes:

10 Power snatches (45lbs / 35lbs)
5 Jumping Chest-to-bar pull-ups

 


 

Thursday:

Lift:

Every 2 minutes – for 4 Sets (8m)
Back Squat

Set-1:  2 @85%
Set-2:  2 @85%
Set-3:  1-2 @90%
Set-4:  1-2 @95%

Met-Con:
3 Rounds of:

AMRAP-2m

10 Thrusters (95/65)
10 Bar Facing Burpees

*Rest 4 mins*

This is MAX effort. Push HARD for the entire 2 minutes, then rest and repeat.

 


 

Friday:

Gymnastics:

Chest to Bar Pull-Ups (6-8mins)

Beginners:  3 Sets – C&D X2 + C&D with “Pop”

Advanced:  3 Sets – C&D X3 + “Re-Grip” +2 C2B Pull-Ups

Lift:

Every 3 minutes – for 5 Sets (15m)

Deadlift
Set-1:  5 @65-70%
Set-2:  4 @70-75%
Set-3:  3 @75-80%
Set-4:  2 @80-85%
Set-5:  1 @85-90%

Met-Con:
Every 4 mins – for 16 mins (4 Rounds)

12 Pull-Ups / 3 Rope Climbs
60 Double-Unders
10 Box Jumps (24/20”)
MAX Toes-to-Bar

Score = Number of Toes-to-Bar

CrossFit the week of 1.16.17

By: 0

Monday:

Gymnastics:

Chest to Bar Pull-Ups (6-8mins)
Beginners:  3 Sets – C&D X2 + C&D with “Pop”

Advanced:  3 Sets – C&D X3 + “Re-Grip” +2 C2B Pull-Ups

Lift:

Every 90 seconds – for 5 Sets (7.5m)
Back Squat X2

Set-1: 2 @80%
Set-2: 2 @80%
Set-3: 2 @85%
Set-4: 2 @85-90%
Set-5: 2 @90%

Met-Con:
3 Rounds for Time:

20 Pull-Ups / C2B
50 Double-Unders

 


 

Tuesday:

Gymnastics:

Handstand Push-Ups (10 mins)
Beginners:  Five Sets: Handstand Push-Up Negatives w/partner assist x 5 reps (4sec Negative)
*Rest 60-90 seconds*

Advanced:  3 X4-8 Strict HSPU’s
*Rest 90 seconds*

Lift:

EMOM-10m
Snatch x1 @80-85%

Met-Con:
Against a Running Clock:

9 HSPU / 9 Strict HSPU
6 Hang Snatches (75/55) (115/75)

*Rest until Clock Reaches 3 mins, Then…*

15 Thrusters (75/55) (115/75)
9 Bar Facing Burpees

*Rest until Clock Reaches 6 mins, Then…*

21 Toes-to-Bar
12 Hang Power Snatches (75/55) (115/75)

*Rest until Clock Reaches 10 mins, Then…*

27 Push-Ups
15 Front Squats (75/55) (115/75)

Score = Total Reps & Completion Time

*Total Reps possible = 114 Reps*

 


 

Wednesday:

Lift:

Take 12 minutes to build to today’s heavy Clean or Power Clean.

*Rest 3 mins, then…*

Warm-Up:
For Time: (5 min Cap)

3 Push Press (95/65) / HSPU
2 Cleans (115/75) (185/125)

4 Push Press (95/65) / HSPU
3 Cleans (115/75) / (185/125)

5 Push Press (95/65) / HSPU
4 Cleans (115/75) / (185/125)

Met-Con:
“Open Workout 15.4”

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean:  185 lb
Women clean:  125 lb

*A muscle clean, power clean, squat clean or split clean may be used, as long as the barbell comes up to the shoulders, with the hips and knees fully extended with the feet in line and the elbows in front of the bar.*

 


 

Thursday:

Lift:

Every 90 seconds – for 4 sets (6m)
Push Press X2 @85%

Met-Con:
EMOM-15m (5 Rounds)

Min-1: 10 Burpees
Min-2: 12 Toes-to-Bar
Min-3: 15 Wall Balls (20/14)

Score = Total Number of Reps (185 = Perfect Score)

 


 

Friday:

Lift:

Take 10 mins to build to today’s “heavy” 5-rep Ground to Overhead (Clean & Jerk)

Met-Con:
“Grace”

For Time:

30 Clean and Jerks (135/95)

CrossFit the week of 1.9.17

By: 0

Monday:

Gymnastics:

Chest to Bar Pull-Ups (6-8mins)
Beginners:  3 Sets – C&D (Pinky & Thumb Drill) for Int & Ext Rotation X2 + Re-Grip X3

Advanced:  3 Sets – C&D X2 + C&D + “Re-Grip” + C2B Pull-Up

Lift:

Every 3 mins – for 5 sets (15m)
Deadlift
5@ 65-70%
4@ 70-75%
3@ 75-80%
2@ 80-85%
1@ 85-90%

Met-Con:
Every 2 mins – for 10 Rounds (20m):

6 Deadlifts @55-60% of 1RM
8 Pull-Ups / C2B
50 Double-Unders

 


 

Tuesday:

Gymnastics:

Handstand Push-Ups (10 mins)
Beginners:  Five Sets: Handstand Push-Up Negatives w/partner assist x 5 reps (4sec Negative)
*Rest 60-90 seconds*

Advanced:  3 X4-8 Strict HSPU’s
*Rest 90 seconds*

Lift:

EMOM-10m
Hang Snatch + Snatch @75-85%

Met-Con:
AMRAP-5m

6 Snatches @50% of 1RM Snatch
6 HSPU / 8 HSPU

*Rest 90 sec*

AMRAP-5m

4 Snatches @60% of 1RM Snatch
8 Toes-to-Bar

*Rest 90 sec*

AMRAP-5m

4 Snatches @70% of 1RM Snatch
6 Burpees Over the Bar

Score = Rounds + Reps for Each AMRAP

 


 

Wednesday:

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 90 sec – for 6 sets (9m)
Clean

Set-1:  5@ 60%
Set-2:  4@ 65%
Set-3:  4@ 70%
Set-4:  3@ 75%
Set-5:  3@ 75%
Set-6:  2@ 80%

*Focus on cycling the barbell. Try to do these sets unbroken & touch-and-go if possible. Make sure you are getting back to the bar quickly if you drop to begin your next rep*

Met-Con:
“CrossFit Open Event 16.2”

Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 Toes to Bar
50 Double-Unders
*Squat Cleans*

*Squat Clean Reps/Round*
Round 1 – 15 reps (135/85 lbs)
Round 2 – 13 reps (185/115 lbs)
Round 3 – 11 reps (225/145 lbs)
Round 4 – 9 reps (275/175 lbs)
Round 5 – 7 reps (315/205 lbs)

 


 

Thursday:

Lift:

Every 90 seconds – for 6 Sets (9m)
Back Squat X2

2@ 75%
2@ 80%
2@ 80%
2@ 85%
2@ 85%
2@ 85%

Met-Con:
Every 3 mins – for 6 Rounds (18m)

5 Box Jumps (24/20”)
15 Wall Balls (20/14)
20 Russian Kettlebell Swings (53/35) (70/53)

Score = Total Number of Reps (240 = Perfect Score)

 


 

Friday:

Lift:

Every 2 mins – for 5 sets (10m)
Push Press X3 @80-85%

*Superset with*

10 Push-Ups

Met-Con:
AMRAP-15m

5 Push Press (115/75) (155/105)
10 Sit-Ups / GHD Sit-Ups
50 Double-Unders

CrossFit the week 1.2.17

By: 0

Monday:

Gymnastics:

Handstand Push-Ups (10 mins)
Beginners:  Five Sets: Wall Climbs x 3 reps
*Rest 90 seconds*

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

Lift:

Every 2 mins – for 5 Sets (10m)
Back Squat X5

5@ 70%
5@ 75%
5@ 75%
5@ 80%
5@ 80%

Met-Con:

Against a Running Clock:

From: 0-4 mins – AMRAP of…

4 Handstand Push-Ups / Strict HSPU
4 Burpee Box Jump-Overs (24/20”)

*Rest 4 mins*

From: 8-12 mins – AMRAP of…

4 Thrusters (95/65) (135/95)
4 C2B / Muscle-Ups (Bar or Rings)

*Rest 2 min*

From: 14-18 mins – AMRAP of…

4 Ground to Overhead (95/65) (135/95)
4 T2B

Score = Rounds + Reps

 


 

Tuesday:

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)
Power Clean X2 @75-85%

Met-Con:

EMOM-15m (5 Rounds)

Min-1:  15 Wallballs (20/14)
Min-2:  4 Power Cleans (135/95) (185/125)
Min-3:  REST

 


 

Wednesday:

Gymnastics:

Kipping Pull-Ups (8 mins)
Beginners:  4 Sets of: 2 C&D’s + 2 Re-Grips +1 Kipping Pull-Up
*Re-Grip is performed during the moment of weightlessness in the kip*

Advanced:  4 Sets of: 2-4 Kipping Pull-Ups with 3 sec pause at top of each rep.
*Focus on pushing the bar away as you come back down*

Lift:

EMOM-8m
Hang Snatch + Snatch @70-80%
*Build over the course of the sets*

Met-Con:

4 Rounds for Time:

10 Push Press (95/65) (135/95)
50 Double-Unders
8 Pull-Ups / C2B

*Rest 2 mins between Rounds*

 


Thursday:

Gymnastics:

Toes-to-Bar (8 mins)
Beginners:  4 Sets of – Tuck, Pull, and Scoop X2-4

 

Advanced:  3 Sets: 8-12 T2B
*Rest 45-60 seconds*

Lift:

Every 90 sec – for 5 Sets (7.5m)
Push Press X4 @80%

Met-Con:

Every 3 mins – for 15 mins (5 Rounds)

12 Toes-to-Bar
5 Front Squats (155/105) (185/125)
8 Pull-Ups / 2 Rope Climbs

Score = Total Number of Reps (125 RX, 95 Performance)

 


Friday:

Lift:

15m to find 1RM Deadlift

Met-Con:

AMRAP-6m

100m Row
6 Handstand Push-Ups / 10 HSPU

*Rest 2 mins*

AMRAP-6m

15 Kettlebell Swings (53/35) (70/53)
8 Box Jumps (24/20”)

*Rest 2 mins…Then Repeat*

Score = Total Reps

CrossFit the week of 12.26.16

By: 0

Monday: Closed

Mobility & Rest:

Enjoy the Holidays! Get some rest, eat some great food and be happy!

Foam Rolling:  Upper/Middle Back, Quads/Hip Flexors, Glutes, Lats

Stretching:  Pigeon, Groiners

 


 

Tuesday:

Gymnastics:

Toes-to-Bar (8 mins)
Beginners:  Knees to elbows Toe-Flick (Kicking toes to the bar)
*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:

EMOM-8m
Snatch X1 @70-80%
*Build over the course of the sets*

Met-Con:

Every 4 mins – for 16 mins (4 Rounds)

12 Pull-Ups / 3 Rope Climbs
60 Double-Unders
12 Burpees
MAX Toes-to-Bar

Score = Number of Toes-to-Bar

 


 

Wednesday:

Gymnastics:

Kipping Pull-Ups (8 mins)
Beginners:  4 Sets of: 2 C&D’s + 2 Re-Grips +1 Kipping Pull-Up
*Re-Grip is performed during the moment of weightlessness in the kip*

Advanced:  4 Sets of: 2-4 Kipping Pull-Ups with 3 sec pause at top of each rep.
*Focus on pushing the bar away as you come back down*

Lift:

EMOM-8m
Power Clean X2 @70-80%

Met-Con:

3 Rounds For Time:

15 Front Squats (135/95) (155/105)
9 Pull-Ups / C2B

 


 

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 4 sets (8m)
Back Squat

Set-1: 3@ 80%
Set-2: 3@ 85%
Set-3: 3@ 85%
Set-4: 3@ 90%

Met-Con:

EMOM-18m (6 Rounds)

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

Score = Number of completed rounds

 


 

Friday:

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:

15m to find 2RM Deadlift

Met-Con:

Against a Running Clock:

  • From: 0-6 mins – AMRAP of…

30 Double-Unders
15 Wall-Balls (20/14)
10 Burpees
5 Handstand Push-Ups
*Rest 2 mins*

  • From: 8-16 mins – AMRAP of…

30 Double-Unders
15 Wall-Balls (20/14)
10 Burpees
5 Handstand Push-Ups
*Rest 1 min*

  • From: 17-19 mins – AMRAP of…

MAX Double-Unders

Score = Rounds + Reps + Double Unders

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)