crossfit

21/03/19

21/03/19

Metcon

15min. EMOM:


3 Power Cleans
3 Front Squats
3 Push Jerks

Remember that tomorrow will be 19.5, so go as heavy as you want on this. Keep it light if you want to feel good for tomorrow or make it rain if you aren't worried about your score. CLIMB in weight each round or every other round and make this thing challenging! It's hardest at 1 heavy weight the whole time :) 

Metcon

For Time:

20-16-12-8
Cal Bike
Cal Row
Deadlifts 80/60

(CAP: 15min.)

Split bikes and rowers as needed... This will allow rest time

14/03/19

14/03/19

Metcon

21min. EMOM:
Min. 1) 15/12 Cal Row
Min. 2) 15 Wall Balls 
Min. 3) 3 Push Jerks*

Climbing on the push jerks. Start at something medium effort and start to build a little each round or every other round. Split jerks are also permitted.

*The open workout is tomorrow so I don't recommend it, but if you want to make this really hard, you can do 20/15 Cals on the row.

Accessory Work

Optional Accessory Work:
3-4 Rounds: (depends how much time you have)
200m Farmer Carry 
1min. Plank with  Plate

*No Rest at any point. Walk on the farmer walks, no running.

Monday 25/02/19

Push Press

5 Working Sets:
3 Push Press (Off the ground)
immediately into;
3-5 Weighted "Chin Ups"
Rest 90sec.

65%+ for all sets. These are not jerks, do not re-bend that knee.

Metcon

For Time:
        25 HSPU
        50 Toes-to-Bar (Sit-Up Scale)
        Run 800 meters
        75 Push Press(35/25)

25 Burpees 

CAP: 20min.

*Please do not drop 5's from OH.*

Thursday 21/02/19

Metcon

20min. EMOM:


Odd: 5 Jerks (climbing)
Even: 10 Pull-Ups

You are going to be cleaning the weight off the ground for this. This is a great time to practice your butterfly or kipping pull-ups to get ready for the open. 10 pull-ups in a minute should be easy. However, after that jerk starts to build, it will get spicy

Metcon

Teams of 4:
15min. to complete MAX Calories on the Assault Bike.Hit a good cadence between the 24of you. 10, 10, 10 10 is usually a good cadence since the higher numbers catch up QUICK. That would be around 6 or 7 for ladies. Hit this HARD and this will be one of the hardest pieces you've done in a while

Wednesday 20/02/19

Run 800m

15 Rounds:
5 Wall Balls squat
3 Burpees
1 Deadlift 140/100

Row 1k

15 Rounds:
5 Wall Balls squat
3 Burpees
1 Deadlift 140/100

Looking for something LONG and FUN today. Been a while since we did something like this. CAP is 35min. Be sure that your deadlift is something you can just walk over and pick up. It should NOT be max effort or even close to that. ENJOY! Go fast :)

Tuesday 19/02/19

EMOM 16 minutes
Even: 5 Power Snatches 40/25
Odd: 15 Burpees

Round 2: 50/35
Round 3: 60/40
Round 4: 70/45
and so on... Keep adding 10/5

Metcon

10min. AMRAP:

Use heavy dumbells! 

3 handstand push-ups
3 power cleans
6 handstand push-ups
3 power cleans
9 handstand push-ups
3 power cleans
12 handstand push-ups
6 power cleans
15 handstand push-ups
6 power cleans
18 handstand push-ups
6 power cleans
21 handstand push-ups
9 power cleans
... adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.


Monday 18/02/18

Weightlifting

Back Squat

Recovery Week

40% x 3
50% x 3
50% x 5
60% x 5

SUPERSET with;
5 sets of 10 reps
Barbell Hip Thrusts
*Shoot for a 65-70% effort weight

Rest 2min. Between Sets

15min. AMRAP:
8 Toes-To-Bar
10 DB Hang Clean and Jerks 
14/12 Cal Row

This was 18.1 last year but 5min. shorter. Work on being better then last year. Faster pace, more efficient reps. LEGIT reps also.

Friday 15/02/19

Weightlifting

Push Press

(5 x Max Effort)

Put something on the bar that is about 70% effort and hit as many reps as possible.

*Score is your highest weight by max reps.

*Superset with 20 DB Russian Twists between sets! (Left+Right=1)

Metcon1

5min. AMRAP:

2 Devil Press,  (Round 1)
1 Round of "fianna"
4 Devil Press, (Round 2)
1 Round of "fianna"
6 Devil Press,  (Round 3)
1 Round of "fianna"
…continue to add 2 Devil Press after every round of "fianna"

"fianna" is 10 Pull-Ups + 15 Wall Ball squats

Tuesday 29/1/2019

 Weightlifting

Push Press

5 sets of 5 reps.

*After each set perform 1 min. worth of russian twists with a 22.5/15 kg DB.
*Rest 2min. and repeat. You have 20min. to get 4-5 working sets.

Metcon

Ricky Bobby

(AMRAP - Reps)

2min. AMRAP:
12/9 Cal Row
8 Alt. DB Snatch 30/22.5 kg
Max Toes-To-Bar in remaining time

Rest 1 min. x 5 Rounds

*Score is Toes-To-Bar only
*I really want you to move quick! You should have about a minute on the TTB, so if you don't, scale a few things back.

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Friday 25/1/2019

 Metcon

Some much needed LONG cardio. We haven't run in a while. Warm those leggies up good :)

Every 7min. X 5 Rounds:
Run 400m
500m Row
Round 1: 10 Power Clean and Jerks 50/35
Round 2: 8 Power Clean and Jerks 55/40
Round 3: 6 Power Clean and Jerks 60/45
Round 4: 4 Power Clean and Jerks 70/50
Round 5: 2 Power Clean and Jerks 80/55

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Thursday 24/1/2019

 Weightlifting

Back Rack Lunge 8 Reps on each leg (Just like last week, but heavier). Take your time and don't rush the movement. Elevate your front foot on a 20kg Plate.

SUPERSET with;

Weightlifting

Single Leg Deadlift 8 Reps on each leg. Same as last week, but hopefully a little heavier.
* I see a lot of people with WAY too close of a position on this. Get that front foot OUT so you feel this in your glutes and not your back.

Rest 2min. and start back at the top. 20min. Window. Shoot for 4-5 Sets.

Metcon

15min. AMRAP:
21 Wall Ball Squats 9/6
15/12 Cal Row
  9 Deficit Deadlifts 100/70

*Standing on a 20kg. plate for the Deadlifts. I purposely want that narrow position, so keep your feet on that plate.

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Wednesday 2/1/2019

Weightlifting

Back Squat (Week 2 of 4)

70% x 3
80% x 3
90% x max reps

*1 min. Plank Holds with a 20/10 kg+ plate on your back between sets.

Metcon

“Gnocchi”

For Time: (CAP: 15min.)
18-15-12-9-6
Thrusters
*15 TTB after each set

18 set: 45/30
15 set: 50/35
12 set: 60/45
 9 set: 62.5/47.5
 6 set: 65/50

If you have to scale try to choose something that allows you to add a little something each round. If 45/30 is spicy by itself, than maybe just stick to that the entire time.

Thursday 20/12/2018

Weightlifting

Push Jerk 4 Sets:
5 Split Jerks (climbing)
immediately into;
1min. of max cals on the assault bike
Rest 2min.

*Try and stay within 5 cals your best and worst.

Metcon

Metcon (AMRAP - Reps)10min. AMRAP:
MAX Hang Power Cleans 45/30
(*MAX Push Press on the Even Minutes)
*5 Burpees EMOM

- Start With Burpees
- RX+ 55/35

*To be clear... Minute 1 is hang cleans. Minute 2 is Push Press. And you keep going back and forth. 5 burpees at the top of every minute.

Row, Row, Row your boat

Row, Row, Row your boat

Wednesday 19/12/18

Metcon

Every 4min. x 5 Rounds:
200m Run
200m Row
5 Snatches (Climbing)

Remember that this is sets of 5, so it's not going to be super heavy. Try and work on your touch and go for as long as possible before you go to singles. Power or Squat is fine.

Metcon

For Time:
10-9-8-7-6-5-4-3-2-1
Strict Pull-Ups
Strict HSPUs

*Ideally I would like this to be done in 10-15min, so think about what you need to do to accomplish that. Some options might be:
1.) kip all of it
2.) 10 Rounds of just 3 reps each to keep you moving
3.) Only kip 1 movement
4.) Start backwards and give yourself a 15min. CAP