Blog Archives: General

Thursday, June 30th 2016

Crossfit

A) Find a heavy single back squat in 20 minutes. Then do 1x max reps @80% of A.

B) Complete as many rounds as possible in 12 minutes of 40 double unders-15 pushups-10 db box step overs (35/25lb) (*or 35/26lb kbs)  to a 20/18″ box

Rx-Plus

24/20″ box

Metcon class

In style of “Chief” 6 rounds 3 min on/ 1 min rest

6 slam balls 3 push ups 9 air squats

Wednesday, June 29th 2016

Crossfit

A) 21-15-9 db hang squat clean (50/35lb) /toes to bar

B) Every 75 secs for 12 rounds:

1) straight leg romanian deadlifts-8-10 reps 2) bar dips/weighted dips 8-10 reps

3) 10 db pullovers

Rx-Plus

21-15-9-6-3

Metcon class

A) Row 1000m + 40 burpees. Rest 3 minutes. Row 750m + 30 burpees. Rest 2 minutes. Row 500m + 20 burpees. Rest 1 minutes. Row 250m + 10 burpees. *As reps/distance decreases, pace and intensity should get higher

Tuesday, June 28th 2016

Crossfit

A) 6 min EMOM: 5-10 kipping pullups or chest to bar pullups

B) 30 min AMRAP:

20 front rack lunges (10/side)(95/65lbs)-400m run-20 OH squats-500m row

Rx-Plus

A) alternating EMOM of 5-10 CTB pull-ups and 3-6 bar muscle ups B) 115/75lbs

Metcon class

40 min EMOM:

1) 6 burpee db box step overs (20″/18″)  2) 10-20 jumping lunges + 10 hollow rocks 3) 12-20 wallballs 4) run 200m 5) rest

Monday, June 27th 2016

Crossfit

A) 10 min EMOM: 3 touch and go power cleans (ascending weight if form is consistent)

B) 3 rounds: 20 thrusters (95/65)-15 HSPU

*Penalty for breaking thrusters is 5 bar over burpees.

*Penalty for breaking HSPU is 3 burpees (not bar over).

Rx-Plus

115/75lbs and 20 HSPU

Metcon class

Cindy: 20 min AMRAP of 5 pullups-10 pushups-15 air squats.

Rest 5 minutes.

Then Annie: 50-40-30-20-10 double unders/sit-ups

*Or triple # in single unders

Friday, June 24th 2016

Crossfit

I go-you-go 30min AMRAP:

10 burpees + 10 toes to bar + 12 push jerk (95/65)

*Scale to V-ups if 10 toes to bar takes too long

*One person goes through entire complex before next person goes

Rx-Plus

135/95lb

Metcon class

Fight gone bad style workout: 5 1-minute rounds, 6 stations

1) wallballs 2) calorie row/bike 3) mountain climbers 4) slamballs 5) 10m shuttle sprints

6) rest

Thursday, June 23rd 2016

Crossfit

A) Regionals 2016 Event 3: 104 wallballs (20/14lb to 10ft target)-52 pullups

*12 minute time cap

B) Every 75 seconds for 12 rounds

1) 10 weighted barbell good mornings 2) 10 db strict press 3) 7 weighted step ups/leg

Rx-Plus

Time-cap at regionals was 6 minutes, so aim to finish close to that

Metcon class

A) 8x100m hill sprint.

*After odd numbered hill sprints do 10-15 kb swings. After even numbered hill sprints do 10-15 goblet squats.

Powerlifting programming week of June 20th and June 27th

 

Week 1:  Front squat       Close Grip bench       Deficit Deadlift 
                 3×10@ 65%               3×10 @ 65%                    3×10@ 65%
               Upper body accessory            Lower body accessory       Core accessory
                60 sec Max Push Press (60%)       Split leg squat x 10                 Banded Sit-ups x 12-15
                Ring rows x 15                                  Sumo DL x 10 (50-60%)
Week 2: Front squat            Bench with 2 abmats     Rack (Box) Pull DL
                 3×10@ 65%                        3×10 @ 65%                             3×10@ 65%
                Upper body accessory          Lower body accessory        Core accessory
                DB pullovers x 10                           TRX one legged squat x8           GHD situps x 12
                Max pushups in 60 secs                Walking BB lunges X 20

Wednesday, June 22nd 2016

Crossfit

A) 10 min alternating EMOM: 5-10 strict HSPU on one minute and 5-10 strict toes to bar on other minute

B) 20 min alternating EMOM:

1) 3 reps bear complex (115/75) or (135/95)

2) 100-200m sprint

Rx-Plus

155-165lbs/105-115lbs

Metcon class

Buy in: 1000m row

Then 10-9-8-7-6-5-4-3-2-1 renegade row pushup-db lunge-high box jumps (30/24″)

Buy out: 1000m row

*Lunge reps is per side, so for ex: 10 is 20 total lunges

Tuesday, June 21st 2016

Crossfit

A) Find a heavy 3 back squat in 14 minutes. Then do 2×5 @ 90% of heavy triple.

B) 15 minute AMRAP:

6 ring dips-8 hang squat snatches (95/65lb)-12 shoulder taps per side

Rx-Plus

115/75lbs and 25m handstand walk if room

Metcon class

Partner workout:

4 rounds of 40 V-ups + 30 db thrusters (35/25lb) + 20 burpee pullups + Run 600m

*One person works a time. Both partners run together.

Monday, June 20th 2016

Crossfit

A) 10 min EMOM: 3 touch and go power snatches (ascending weight if form is consistent).

 B) 50 burpee box jumps (24/20″). *EMOM 20 double unders or 30 single unders

 @12 minutes

75 American kb swings *EMOM 15 air squats

Rx-Plus

30 double unders and 70/53lb kb

Metcon class

7 rounds: 6 strict pullups + 12 alternating db snatch + 16 box jump overs + 100m sprint

Walk back and start again