09/08/19

Strict Press (Week 3 of 4 )

MAX OUT WEEK!
Complete a few warm up sets, and then:

75% x 5
85% x 3
Try for a new 100%

*Remember! NO BENDING at the knee!!

Metcon

Metcon (AMRAP - Rounds)

Every 3min. x 6 Rounds:
10 Jerks 40/25
10 Pull-Ups
10 Handstand Push-Ups
10 Sumo Deadlift High Pulls


08/08/19

Deadlift (Week 3 of 4)

MAX OUT WEEK!
Complete a few warm up sets, and then:

75% x 5
85% x 3
Try for a new 100%

*Today is an important day, so I don't want to do too much in between sets. If you really want to, you can do a 1min. Plank Hold with the plate like we usually do Monday's.

Metcon

2 Rounds:
20 Cal Assault Bike
20 Cal Row
20 Db Front Rack Lunges

immediately into;

2 Rounds:
15 Cal Assault Bike
15 Cal Row
10 Front DB Rack Lunges

*Ladies RX on the Cals:
15 and 12

*Optional RX+ is OHS with the same numbers.

*TIME CAP: 15min.

07/08/19

Weightlifting

Split Jerk

20min. to complete:
5 Sets:
5 Split Jerks
immediatley into;
5 Weighted Pull-Ups (Not Chin-Ups like the past few weeks)

*Sets do not count until you are at a good percentage. Should be around 70% effort for set 1.

Metcon

15min. AMRAP:
8 Pull-Ups
8 Alt. DB Snatch
8 Burpees

"I made this one a benchmark so you can look back at scores. I feel like it's a good one to look back on. Lets hope you beat your old score ;)

06/08/19

Back Squat (Week 3 of 4)

MAX OUT WEEK!
Complete a few warm up sets, and then:

75% x 5
85% x 3
Try for a new 100%

* In between sets, complete 15-20 HEAVY russian KB Swings. These will actually help your squat game today. Try something you may have never swung before :)

Metcon (Weight)

18min. EMOM:
Min. 1) 12/9 Cal Assault Bike
Min. 2) 12 TTB
Min. 3) Squat Cleans (climbing)

Min. 4) rest

*3 Squat Cleans for 2 Rounds
*2 Squat Cleans for 2 Rounds
*1 Squat Clean for 2 Rounds

*RX+ is 15/12 Cals and 15 TTB which I would really prefer everyone do, but I wanted the squat cleans to be the main focus today, so I lightened the #s. Try to get up to something really heavy! After those squats you should be feeling GOOD.

*Scaled option is to just keep it at 3 squat cleans the whole time and use something of medium to hard effort.

02/08/19

Weightlifting

Snatch (See Below)

Every 2min. x 10 Rounds:
10 Toes-To-Bar
1 Hang Power Snatch
1 Full Power Snatch
*Climbing in weight. Start light and build. The TTB should be easy, so if you have to start breaking just cut it to 7.

Metcon

Metcon (AMRAP - Reps)

4 Rounds:
Min. 1) Max American KB Swings
Min. 2) Max Burpee to plate
Min. 3) Rest

This NEEDS to be an "all out" effort to really hit that stimulus. It's also going to be a lot harder than you think, so be ready for the pain-cave. Go hard on the first round and figure out what's possible for you as far as reps go. Try not to fall off too much. Stay within 3-4 reps on each movement.


01/08/19

Weightlifting

Deadlift (Week 2 of 4)

Complete a few warm up sets, and then:

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

*In between each set complete 1-2 weighted CHIN ups. Trying to find a max effort today on this! Use a belt with KBs or Plates. If you are going light, plate between your legs works well. If you need to scale, try a band for sets of 6-8 and build that strength up.

Metcon

Jackie (Time)

For Time:
1000m Row
50 Thrusters,
30 Pull-ups

One of my favorite repeat workouts! I want you guys to get a good rest between section 1 and this... Make sure you are READY and hit this thing with EVERYTHING you've got. #godspeed

Coaches: Do a 5min. stagger to free up that precious rowers when it's all on the line ;)

Accessory Work

Extra Credit - (if you're still alive)
Pick One:
50 Strict HSPU's for quality
or
75 Kipping for quality
or
Practice HSPUs for 10min.

31/07/19

5 Rounds:
Min. 1 ) 15/12 Cal Row
Min. 2 ) 10 Db Power Cleans

5 Rounds:
Min. 3 ) 15/12 Cal Assault Bike
Min. 4 ) 3 Bench Press (climbing)

5 Rounds:
Min. 5 ) 200m run
Min. 6 ) Max Russian KB Swings

*3min. Rest Between Each Section

Option 2 instead of climbing in weight, is doing max reps for 40sec. at a medium effort weight.



*Optional Extra Credit:
400m Farmer Carry with 2 kettlebells.

30/07/19

Weightlifting

Strict Press (Week 2 of 4)

Complete a few warm up sets, and then:

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

* In between sets, complete a set of 20 russian twists with the heaviest DB possible.
*REMEMBER that strict press has ZERO knee bending.

Weightlifting

Metcon (Time)

For Time:
40-30-20-10
Front Squats 35/25
7 Toes-To-Bar
10-20-30-40
Push Press 35/25
7 Toes-To-Bar*


* Goes like this...
Round 1:
40 front squats, 7 ttb, 10 push press, 7 ttb

Round 2:
30 front squats, 7 ttb, 20 push press, 7 ttb...

Round 3:
20 front squats, 7 ttb, 30 push press, 7 ttb... And so on

29/08/19

Weightlifting

Back Squat (Week 2 of 4)

Complete a few warm up sets, and then:

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

* In between sets, complete a 1min. Plank Hold (on your hands) with a plate on your back. If you squat correctly, you should feel the fatigue from this in your actual squats. That's a good thing though don't worry :)

Metcon

Ballin

18min. AMRAP:
7 Cal Assault Bike
7 DB Power Clean and Jerks
7 Wall Balls

Teams of 4, waterfall style

01/07/19

(Week 3 of 4)

Complete a few warm up sets, and then:

75% x 5
85% x 3
1 to 2 attempts at a new 1RM!
:
In between sets, do 10-15 HEAVY russian kettlebell swings to warm up that posterior chain  and get you primed for that 1 rep max. This helps some people a lot.

Metcon

For Time:
32 Thrusters (40/25)
32 Sumo Deadlift High-Pulls 
32 Overhead Squats 
32 Push Jerks 
32 Front Squats 


*3 Burpees at the top of each minute. Start with burpees also.

Time CAP: 18min.

28/06/19

Weightlifting

Push Press (Week 2 of 4)

Complete a few warm up sets, and then:

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

*Set of 20 DB Russian Twists between sets!  (Left+Right

Metcon

15min. AMRAP:
2 Devil Press, (Round 1)
1 Round of "Friday"
4 Devil Press, (Round 2)
1 Round of "Friday"
6 Devil Press,  (Round 3)
1 Round of "Friday"
…continue to add 2 Devil Press after every round of "Friday"

"Friday" is 7 Pull-Ups + 10 Wall Ball squat s

27/06/19

Metcon

35min. to finish...
1000m Row
100 Double Unders
1.6k Run
1.6k Assault Bike

500m Row
50 Double Unders
800m Run
800 M Assault Bike

250m Row
25 Double Unders
400 M Run
400 M Assault Bike

We havent' done just a straight cardio day in forever in CrossFit, so I'm excited to throw this one in there. I tried to make the style a little more fun than just 1 super long distance of each. You may start in any order. Split start times on bike.

26/06/19

Deadlift (Week 2 of 4)Complete a few warm up sets, and then:

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

Same SUPERSET as last week/

Complete a 1min. Weighted Plank on your hands BEFORE every set above. 3-5 Sets total. The warm-up sets are optional. With the TTB coming up later, it's going to a good ab day :)

Metcon

20min AMRAP:
Min 1: 6 Cal bike
Min2 :6 Toes-To-Bar
Min 2 :6 Front Squats 40/25.

Min 4: rest

(Every other round do Front Rack Lunges)

*Round 2 is 8 reps of everything
*Round 3 is 10 reps of everything
*Round 4 is 12 reps of everything
*And so on... Adding 2 reps every round.

25/06/19

Metcon

(0-10min.)
5 Rounds For Time:
6 DB Power Cleans 
12 pull-ups*

RX+ CTB Pull-Ups
*If you are not done by 9min. you should probably stop and get ready for part 2.

10-18min.)

For Time:
1.6 k run

18-32min.)

For time:
21-15-9
DB Jerks 
Burpees 
HSPUs

BE AWARE of the time caps for each section!

24/06/19

Back Squat (Week 2 of 4)

Complete a few warm up sets, and then:


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

SUPERSET with/
*Try a little more than last week

10 Barbell Box Step-Ups 20"
*Left + Right = 2 steps
*Shoot for 75/55lb bar or more
*Be sure to stand all the way up before bringing your other foot on the box. Concentrate on your glutes and hamstrings.

Metcon

Metcon (AMRAP - Reps)Every 3min. x 5 Rounds:
15/12 Cal Row
15 Wall Balls 20/14
Max American KB Swings 53/35lb.RX+ 70/53lb

21/06/19

Weightlifting

Push Press 

Complete few warm up sets, and then:

65% x 5
75% x 5
85% x max reps

*SUPERSET with/

10-12 KB Hang High Pulls
*Think of it as an upright row with a little hip hinge. Working the shoulders hard today.
*Go to failure on the last set

Metcon

8 Rounds For Time:
8 Cal Row
8 Burpees

16 Kb swings

20/06/19


Power Clean

Every 2min. x 10 Rounds:
10/7 Cal Bike/ Row
3 Hang Power Clean (Climbing)

Or... RX+ Style:
3 Rounds of 3 reps
3 Rounds of 2 reps
4 Rounds of singles (trying to max)

Metcon

10min. AMRAP:

7 Toes-To-Bar
21 Russian KB Swings

19/06/19

Weightlifting

Deadlift (Week 1 of 4)

Same style as the squats. Complete a few warm up sets, and then:

65% x 5
75% x 5
85% x max reps

Complete a 1min. Weighted Plank on your hands BEFORE every set above. 3-5 Sets total. 

14 min Amrap

14 DB snatch

14 sit ups

14 burpees