Blog Search

170628

By: 0

Warm Up –
Coach’s Choice

Skill/Strength –
4 Rounds (4:00/Round)
8 Front Squats (65-75% 1RM or +5-10lbs from last exposure)
5-10 Weighted Push ups
0:30-0:45 Side Plank Hold

MetCon –
“Dead Simple”
4 Rounds for time:
400m Run
15 Deadlifts
Rx+ – 225/185
Rx – 185/155
Scaled – 135/95

*Choose a weight that allows you to hit large or unbroken sets, while maintaining proper technique.  It’s the second round where this workout starts to get challenging.  Intended stimulus 12-15:00. Compare to 170412

Cool Down –
3 Rounds:
0:30 Plank Hold
15 Banded Hamstring Pulls (each leg)
0:30 Banded Hamstrings Stretch

170627

By: 0

Warm up –
Coach’s Choice

Skill/Strength –
A) Choose one of the following and complete 3 sets:
Beginner –
0:30 False Grip Hold In Ring row – use Lacrosse Ball if necessary
0:30 Ring Support Hold – on Rings or Box

Intermediate –
0:30 False Grip Hold In Ring row – use Lacrosse Ball if necessary
0:15 Tuck Support on Rings

Advanced –
0:30 False Grip Hang on Rings
0:15 L-Sit on Rings

B) Choose one of the following and complete 3 sets alternating on the minute:
Beginner –
1st Minute – 5-8 Angled Ring Rows (2 second negative)
2nd Minute – 5-8 Box Push ups (2 second negative)

Intermediate –
1st Minute – 5-8 Ring Rows (2 second negative)
2nd Minute – 5-8 Ring Push ups (2 second negative)

Advanced –
1st Minute – 5-8 Ring Rows w/feet elevated (2 second negative)
2nd Minute – 5-8 Ring dips (2 second negative)

Metcon –
“Unilateral Collateral”
4 Rounds for time:
12 Dumbbell Snatch (Right Arm, 50/35lbs)
8 Single Arm Overhead Squat (Right Arm, 50/35lbs)
12 Dumbbell Snatch (Left Arm, 50/35lbs)
8 Single Arm Overhead Squat (Left Arm, 50/35lbs)
10 Burpee Box Jumps

*Those with shoulder/lockout issues will do single arm reverse lunges instead of overhead squats.  Choose a weight that you can stay moving on (think 17.1).  Intended Stimulus is around 16:00-18:00.

Cool Down –
2 Rounds:
10 Banded Pull Aparts
10 Scapular Pull ups
10 Scapular Push ups

170626

By: 0

Warm up –
Shoulder Prep/Dynamics – Coach’s Choice

Barbell Warm Up –
5 Split Squats (each leg) – Bar in front rack
5 Press in split
5 BTN Jerk from split
5 Split Jerks

Skill/Strength –
4 Rounds (3:30/Round)
5 Split Jerks (from the rack)
10 Banded Good Mornings
10 Wall Angels

Metcon –
“Despacito”
12:00 AMRAP
15 Russian KB Swing (70/53lbs)
15 Wall Balls (20/14lbs)
10 Medicine Ball Sit-Ups (14/10lbs)

Cool Down –
Banded Hamstrings series

170624

By: 0

Warm Up –
Coach’s Choice

Skill/Strength –
3 Rounds:
5 Half Kneeling Bottom’s Up Kettlebell Press (each arm)
0:30 Single Arm Plank (each side)
8-10 Single Arm Ring Rows with rotation (each arm)

MetCon –
“CrossFit Poker”
5 Hands, each For time of:
Spades – Pull-ups
Hearts – Weighted Overhead Sit ups
Clubs – Push Press (65/45)
Diamonds – Overhead Kettlebell Swings (53/35)
Joker – 400m Run

*You will be dealt five cards. The suit is the exercise and the number is the reps. Jacks are 11 reps, Queens – 12, Kings – 13, and Aces are 14 reps. 

Cool Down –
Choose your own adventure

170623

By: 0

Warm up –
Dynamics/shoulder prep coach’s choice

Barbell Warm Up:
2 round:
5 Muscle Snatches
5 BTN Presses
3 Snatch Landing (bar stays overhead)
3 Power Snatch (position 1 first round, postion 2 or 3 second round)

Skill/Strength –
10:00 EMOM
3 Hang Power Snatches (start around 55-60% 1RM and work up if needed)
Beginner – Position 1
Intermediate/Advanced – Postion 2 or 3

MetCon –
“Surly Girl”
5 Rounds for time:
400m Run
25 Push ups
20 Russian KB Swings (53/35lbs)

Cool Down –
1:30 Banded Anterior Pathway Stretch (each side)

170622

By: 0

Warm up –
Coach’s Choice

Skill/Strength –
4 Rounds (3:00/Round)
8 Deadlifts (65-75% 1RM OR +5-10lbs from last exposure)
5 Vertical Jumps
5 Dead Bugs (each side)

Metcon –
“Strange-ish Things”
For time, total in any order:
100 Goblet Squats (53/35lbs)
100 Pull ups
100 Calorie Row
125m Overhead Walking Lunge (45/25lbs, 16×25′ lengths or 8×50′ lengths)

Training Intent – Today we’re testing our ability to make a plan and stuck with it, while understanding our bodies and how to pace properly.  Make a plan of attack and break up the reps into manageable pieces (don’t save all 100 reps of a movement for the very end).  Intended Stimulus 18:00-22:00.

Cool Down –
2:00 Pigeon Pose (each leg)

170621

By: 0

Warm Up –
Coach’s Choice

Skill/Strength –
A) 3 Rounds:
0:30 Hollow Hold/Rock
0:30 Arch Hold/Rock
8-10 SLOW Kip Swings (focus on the push away from the bar)

B) 4 Rounds:
0:20-0:30 Ring Support hold (thumbs turned out)
50′ Lateral Crab Walk- 25′ each direction

5 Rounds:
C1) 5 -8 HSPU Progession
Beg – Box HSPU
Int – Scaled Wall HSPU
Adv – Strict HSPU
Adv2 – Strict Wall Facing
C2) 5-8 Strict Chin ups in hollow body position

MetCon –
“Century Burpees”
For time:
100 Burpees

Training Intent – Today is a grit day.  Go hard, everyone loves burpees.

Cool Down –
Accumulate:
2:00 Box Shoulder Stretch
2:00 Box Dip Stretch

170620

By: 0

Warm Up –
Coach’s Choice

Skill/Strength –
“Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders
*10:00 Cap

MetCon –
“On and On”
A) 7 rounds:
1:00 AMRAP
7 KB Thrusters (35/26)
7 Box Jumps (24/20″)
1:00 on Rower (return heart rate to aerobic threshold)

– 3:00 Rest –

B) 7 rounds of:
1:00 AMRAP
7 Russian Kettlebell Swings (70/53)
7 Two handed KB Push Press (35/26)
1:00 on Rower (return heart rate to aerobic threshold)

*Pick up where you left off each time.  Scored by total reps of the NON-ROWING portion only. Compare to 160826, 161221

Training Intent – Today is a training day.  We are testing our ability to go all out and then recover over a short period.  Use the 1:00 row to move at a medium pace and let your heart rate die down, you will spend about 0:35-0:40 on the rower once you transition on and off of it.  Make sure you are moving for the entire minute, using the row to recover.  No resting during the work period!

Cool Down –
Banded Hamstrings Series

170619

By: 0

Warm up –
Dynamics – Coach’s Choice

Barbell Warm Up:
5 Muscle Cleans
3 Front Squats
3 Presses
3 Clean Deadlift Position 4-3-2-1 (pause in each position for 3 seconds
2 Position 1 Clean & Jerk
2 Position 3 Clean & Jerk

Skill/Strength –
Choose one of the following and work up to daily max in 15:00
Beginner – 1 Hang Clean (position 1) + Jerk
Intermediate – 1 Hang Clean (position 2 or 3) + Jerk
Advanced – 1 Clean + Jerk

Metcon –
“Make You Feel It”
4 Rounds for time:
5 Clean & Jerks (185/125lbs) – power or squat
15 Knees to Elbows
400m Run

Training Intent – Today is all about the barbell.  We are training to move a heavier weight while fatigued (grip and core especially).  Choose a weight that you CANNOT do touch and go for all five reps.  Ideally, you’d be doing 1-2 reps at a time, with a short break between reps.  The Clean and Jerks should be the limiting factor on this workout, so go hard on the knees to elbows and run.

Cool Down –
5 slow inchworms pausing in downward dog, upward dog, hands and feet hollow hold