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171204

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Wells Street Fitness – CrossFit


Warm-up

2 Rounds:

3 Cat/Cows

2 Down Dot to Upward Dog

5 Prying Goblet Squats

5 KB Presses + 3 Windmills

*4:00 Squat or Shoulder Mobility between rounds

Barbell Warm Up –

5 Snatch Grip RDLs

5x 4-Position Deadlifts (pause in 4,3,2,1 for 2 seconds)

3 Snatch High Pulls (pos 1)

3 Muscle Snatches (position 2)

5 BTN Presses

3 Overhead Squats

3 Hang Snatches from each position

Skill/Strength

Choose one of the following. Rest 1:00-1:30 between sets

BEG: Hang Power Snatch + Overhead Squat (6×2+2)

record your heaviest set

INT: Hang Snatch (6×2)

work up in weight to a heavy set of 2, record your heaviest set

ADV: Snatch (6×2)

Work up to a heavy set of 2 for the day. Record your heaviest set.

MetCon – Fitness

Carry On – Fitness (Time)

For time:

50 Thrusters (95/65lbs)

*complete 12 burpees every time the barbell lowers out of front rack
Write in comments how many burpees were performed.

MetCon – Performance

Carry On – Performance (Time)

For time:

75 Overhead Squats (95/65lbs)

*complete 12 Burpees every time the barbell leaves the overhead position
Scale to a weight that you can complete at least 15 reps in a row of safely with full range of motion. If you have any shoulder issues, please do the “fitness” track today. Write in comments how many burpees were performed.

Cool Down

Accumulate 50 Banded Face Pulls

171202 – Savage Saturday

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Announcements

Skill Preview 12/4-12/8
Monday – Snatch
Tuesday – Muscle Up (performance) Bent/Ring Dip (fitness)
Wednesday – Deadlift, Pull up
Thursday – Weighted Box Step up, Press
Friday – Split Jerk

Wells Street Fitness – CrossFit


Warm-up

Coach’s Choice

Metcon

Savage Saturday II: If He Dies, He Dies (Time)

With a running clock.

Every minute, on the minute, for 12 minutes:

12 medball sit ups (20/14lbs)

3 kettlebell presses (35/18) – each arm

…at the 15 minute mark…

For time:

60 Plate ground to OH (45/25lbs)

50 Overhead plate lunges (45/25lbs)

400m plate run (45/25lbs)

30 Plate plyo push ups

20 Burpees onto the plate

*17 minute cap (stop at 32:00)

…at the 37 minute mark…

3 rounds for time (with a partner)

40 goblet squats (70/53lbs)

40 Russian kettlebell swings (70/53lbs)

*one partner works at at time, split the reps as needed

Cool Down

Complete the following flow for at least 5:00:

Downward dog

Upward Dog

Lizard Lunge

Pigeon Pose

Cossack Squat

171201

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Warm-up

Coach’s Choice

Skill/Strength – Fitness

Accumulate:

Weighted Plank Hold (3×1:00)

Side Plank Hold (2×1:00 (each side))

Ring Dips (4×5-8)

Skill/Strength – Performance

Accumulate:

Weighted Plank Hold (3×1:00)

Side Plank Hold (2×1:00)

Ring Dips (40 Ring Dips)

complete in as few sets as possible

Metcon

Time for Cardio, Bro – v3.0 (Calories)

4 Rounds: (3:00 Work/3:00 Rest)

20 Unbroken Wall Balls

12 Burpees

Max Calories on Rower

Scored by total calories

Cool Down

2:00 4-way couch stretch (each leg)

171130

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Warm Up –
Dynamics

Barbell Warm Up –
2 Rounds – First round empty barbell, second round 55-95lbs
5x Romanian Deadlifts
3x 4-position holds (hold from ground up floor, below knee, above knee, top of thigh)
3 Muscle Cleans
3 Front Squats
2x (Pos 1 clean + Pos 3 Clean + Clean)

Skill/Strength –
6 Rounds, 2 work up sets/4 working sets
Beginner – 3 Cleans (pos 1)
Intermediate – 3 Cleans (pos 2 or 3)
Advanced – 3 Cleans

*rest 1:00-1:30 between sets

MetCon –
Fitness –
“Air Farce”
20 DB Thrusters (40/20lbs)
30 Kettlebell Sumo deadlift high pulls
30 Single Arm Push jerks (15 per arm, 40/20lbs)
30 Overhead Reverse Lunges (15 per leg)
20 DB Front squats (40/20lbs)

*Each athlete must do four burpees at the beginning of every minute before moving on to their work. The athlete is allowed to move to the next skill once an he/she has completed all the reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.

Performance –
“Air Force”
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squat

*Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.

Cool Down –
Choose your own adventure

 

171129

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Warm Up –
2-3 Rounds (or 10:00)
1:00 Jump Rope
15 Banded Rows
5 Single Arm KB Press + 3 Windmills (each arm)
10-15 Kip Swings

Skill/Strength –
Fitness – 
5 Rounds:
5 Push Presses (60% 1RM or +5lbs heavier than last time)
5-8 Chin ups (or progression)

Performance –
5 Rounds:
3 Push Presses (22×1 Tempo)
5-8 Chin ups (or progression)

*Chin up Progression:
Ring Row (Angled to straight below rings)
Reverse Row Sit Back
Jumping Pull up + 3-5” Negative
Partner Assisted Pull up
Chin up
Chest to Bar Chin up
Weighted and/or Banded
Weighted and/or Banded Chest to Bar

MetCon – “Totalizer”
Fitness – 
5 rounds for time:
15 Dumbbell Thrusters (50/30lbs)
125 Single Unders
15 Knees to Elbows

Performance –
5 rounds for time:
15 Dumbbell Thrusters (50/30lbs)
50 Double Unders
15 Knees to Elbows

Cool Down –
1:00 2 way Banded Calf Stretch (each leg, each position)

171128

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Warm Up –
Coach’s Choice

Skill/Strength –
Fitness –
A) Back Squat 5×5 (60% 1RM or +5-10lbs heavier than last time)
B) 2×20 Bulgarian Split Squats (1010 Tempo, Rest 1:00 between legs)

*unweighted will probably be enough for those who have not done split squats before. Use barbell in back rack if needed, but do not sacrifice tempo for weight

Performance –
A) Back Squat 5×3 (80-85% 1RM, 1st rep Paused)
B) 2×20 Bulgarian Split Squats (1010 Tempo, Rest 1:00 between legs)

*unweighted will probably be enough for those who have not done split squats before. Use barbell in back rack if needed, but do not sacrifice tempo for weight

MetCon –
Fitness –
12:00 Ladder
1 Rusian Kettlebell Swing (53/35lbs)
1 Push Up
1 Pull up
2 Russian Kettlebell Swings (53/35lbs)
2 Push Up
2 Pull up
and so on…

Performance –
12:00 Ladder
1 American Kettlebell Swing (70/53lbs)
1 Push Up
1 Pull up
2 American Kettlebell Swings (70/53lbs)
2 Push Up
2 Pull up
and so on…

Cool Down –
Banded Anterior Pathway Stretch

171127

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Warm Up –
3 Rounds:
0:20 Hollow Hold
0:10 Rest
0:20 Arch Hold
0:10 Rest

15 Leg Swings (each leg)
10-15 Banded Pull Throughs
10 Scorpions to Floor Pec Stretch
15 Wall Angels

Skill/Strength –
Fitness & Performance
3 Rounds:
8 Romanian Deadlifts (X+10-15lbs)
10 Single Arm DB Press (2101 Tempo each arm)
rest 1:00 between sets

MetCon – “Tabata Strata”
Fitness –
Tabata Front Squats (75/55lbs)
Rest 1 minute
Tabata Hollow Rock
Rest 1 minute
Tabata Ring rows
Rest 1 minute
Tabata Handstand hold
Rest 1 minute
Tabata row

Performance –
Tabata Overhead Squats, 75/55lbs
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata Ring rows
Rest 1 minute
Tabata Handstand hold
Rest 1 minute
Tabata Row

Cool Down –
Accumulate 10-15 Crucifixes (each leg)

171125

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Warm Up –
Coach’s Choice

MetCon – “Turkey Trots”
Fitness –
4 Rounds for time:
400m Run (together)
15 Calorie Row (each, one at a time)
15 Hanging Knee Raises (each, one at a time)
40 Russian Kettlebell Swings split however (70/53lbs)

Performance –
4 Rounds for time:
400m Run (together)
15 Calorie Row (each, one at a time)
15 Toes to Bar (each, one at a time)
20 Power Cleans (185/125lbs, split however)

Cool Down –
Foam Roll for at least 5:00

171124

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Warm Up –
Coach’s Choice

Skill/Strength –
Fitness – 
A1) Front Squat 5×5 (60% 1RM or +5lbs from last exposure)
A2) 5×10 Ring DIps (or progression)

Performance –
5 Rounds:
3 Front Squats (80-85%, 1st rep 2 second pause)
10 Ring Dips

MetCon –
“The Ghost”
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Cool Down –
2:00 Banded Calf Stretch (each leg)