-
Monday 7.23.18 CrossFit
Strength “Clean Complex” 1×1 Max Load in Complex of: 3 Deadlifts 2 Power Cleans 1 Squat Clean *All done without removing hands from the bar Metcon “Adrenaline” AMRAP 8min of ascending reps: 2 Burpee Box Jumps (24, 20) 2 Squat Cleans (135, 95) 4 Burpee Box Jumps 4 Squat Cleans 6 Burpee Box Jumps 6 […]
-
Monday 7.23.18 Endurance WOD
Warm-up Row Skillwork: Round 1: row 150 meters rest :30 sec Round 2: row 150 meters in less than 20 pulls rest :30 sec Round 3: row 150 m in less than 17 pulls rest :30 sec row 150 m in less than 15 pulls Metcon EMOM x 30: Min 1: 12 DB Snatch Min […]
-
Sunday 7.22.18 CrossFit
Strength 1a) DB Neutral Grip Bench Press 4×8 1b) Free Handstand Hold 4x15s, accumulate Intent: Loading should be challenging as well as gymnastics holds. Metcon AMRAP 15 6 DBs Hang Squat Cleans (50,35) 12 Burpees 400 Meter Run L2: (35,25) L1: (25,15) Intent: This is a deceiving workout so your pace needs to be on. […]
-
Sunday 7.22.18 Endurance WOD
Warm-up :40 seconds squats :20 rest :40 inchworms :20 rest :40 jumping jacks :20 rest :40 backwards lunges Metcon For Time: (20:00) 21-15-9: Row Push-Ups *Directly Into… 21-15-9: Burpees sit ups *Directly Into 21-15-9 Box Jumps squats *Rest 2:00 For Time: (10:00) 400m Run 60 1-Arm DB Hang Clean + Jerk (30L/30R) 400m Run Intent: […]
-
Weekly Programing Breakdown 7.23.18 – 7.29.18
-
Saturday 6.21.18 CrossFit
Warm-up 30s Each Easy Row Easy Bike Push-up to Down Dog Medium Row Medium Bike Active Spidermans Faster Row Faster Bike Air Squats Metcon “Lost Count” For Time: 200 Double Unders 1,500 Meter Row 100 Wallballs (20,14) 35/25 Calorie Assault Bike Alt. Bike for 50 10 Meter Shuttle Runs Intent: Longer chipper workout today. Athletes […]
-
Saturday 7.21.18 Endurance WOD
Warm-up Partner up: One partner holds wall sits while other : Round 1: 10 calf raises Round 2: 10 inchworms Round 3: 10 runners lunges Round 4: 15 sec rig hang Round 5: 20 high knees Round 6: 20 butt kicks Metcon Filthy Fifty… sort of… 25 AMRAP 10 box jumps 10 KB swing 10 […]
-
Friday 7.20.18 CrossFit
Strength Strict Chin-ups (1RM, 4,3,2,1.1.1) *Strict Ring Rows 100% Coach Call Every 2min complete a set. Options: – Bodyweight, Accumulate 20 challenging reps – Partner Assisted: Accumulate 20 challenging reps – Beginner: Accumulate 50 Barbell Rows Intent: Build over the course of 10 sets of 1RM Weighted Close Grip Chin-up. If you’re not able to […]
-
Friday 7.20.18 Endurance WOD
Warm-up 10 inchworms 20 runners lunges Then 10 EMOM Run 50 feet, at each minute add another 50 feet Metcon AMRAP 10 “The Box” 10 elevated push ups 10 elevated shoulder taps 10 box jumps **rest 1 minute10 AMRAP “The Ball” 10 wall balls 10 OH lunges 10 russian twist **rest 1 minute 10 AMRAP […]
-
Thursday 7.19.18 Endurance WOD
Warm-up Partner up: Take turns holding a plank while partner does: Round1: 5 burpees Round 2: 10 sit ups Round 3: 10 jumping jacks Round 4: 10 lunges Round 5: 10 squats Round 6: 20 high knees Round 7: 10 broad jumps Metcon 13 AMRAP 15 calorie row 12 DB deadlifts 9 DB cleans 6 […]
