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Wednesday 12.6.17 CrossFit
Strength 1a: “Floor Press” 9×3 1b: Banded Pull-apart: In between sets perform 10-15. Slow and Controlled Banded Pull-Aparts Intent: Work at 65% but still maintain bar-speed on each set. Make sure elbows stay tucked in. The intent here is lockout strength trained for dynamic effort (speed). Metcon 5 x 4min 10 C2B 15 Front Squats […]
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Wednesday 12.6.17 Rail Yard Fitness
Warm-up 5 AMRAP 20 jumping jacks :20 plank hold 20 squats :20 plank hold 20 calf raises 20 plank hold Metcon (AMRAP – Reps) 5 Rounds 10 burpees 15 deadlifts 4 rounds 10 push ups 15 jump ropes 3 rounds 10 knee raises 15 kettlebell swings 2 rounds 10 thrusters 15 wipers 1 rounds 400 […]
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Tuesday 12.5.17 CrossFit
“Beastmode” 20min EMOM ODD Minutes: 12 Calorie Row EVEN Minutes: 12 Burpees Rx:(1o Calories)(10 Burpees) L2: (8 Calories) (8 Burpees) L1: (30s Max Calories) (30s of Max Burpees) Score = Successful Rounds Intent: Today’s conditioning is about challenging yourself mentally as with most EMOM progressively gets worse each set forcing you to dig deep. Your […]
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Monday 12.4.17 CrossFit
Strength “Paused Front Squat” 1RM Intent: Today we are working on a new benchmark. The purpose of a multiple-pause squat is to solidify positions (below parallel/above parallel). Progressively add weight working to your heaviest single for the day. Metcon Prep Power Cleans 4×4 TNG Every 90s, work to metcon weight Metcon “The Chief ” Max […]
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Monday 12.4.17 Rail Yard Fitness
Warm-up 8 AMRAP :40 lunges :20 rest :40 sit ups :20 rest :40 squat jumps :20 rest :40 spidermans :20 rest Metcon (AMRAP – Reps) 10-1, then up again for 22 AMRAP Calorie on row KB high pull Box jumps KB goblet lunges
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Sunday 12.3.17 CrossFit
Strength 1: 1 1/4 Front Squat 5×3 2: Hang Power Clean 5×1 Intent: 1 1/4 Front squat is a benchmark piece. Work up to a heavy set of 3 in 5-6 sets. Metcon 4 Rounds 10 Hang Power Cleans (115,75) 20 Calorie Row or 15 Cal Bike 30 Walking Lunges 200 Meter Run Rest 90s. […]
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Saturday 12.2.17 Rail Yard Fitness
Metcon (AMRAP – Rounds and Reps) 26 AMRAP 400 meter row 10 bicep curls 50 ft. plank walk 10 goblet squats 50 ft lunge walk 10 bent over row
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Saturday 12.2.17 CrossFit
Metcon 33min AMRAP Team of 2 1k Row 100 Double Unders 50 Power Snatch (75,55) L2: (65,35) (60s Double Under Attempts) L1: (Goblet Squats in place of Snatches 55,35) (Single Unders) Intent: Todays workout is all about finding a consistent row pace/sharing work volume strategy. The snatches are intended to be light so make sure […]
