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112817

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WARM UP: 15 – 12 – 9
Air squats
sit ups
*200m run/ row after each round

MOBILITY:
twisted cross- 2 mins
pectoral lax ball smash- 2 mins

SKILL: hang power cleans

5 rounds- AMRAP 1 at each station:
Wallballs 20/ 14#
Hang power cleans 50/ 35kg
Calorie Row
Rest 1 min. between rounds

112717

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WARM UP: 500m row then-
3 rds:
10 halos
15 snow angels
20 pull aparts

SKILL: kipping pull ups

For time:
21 – 15 – 9
Pull ups
Ring dips

STRENGTH: 5 rounds-
6-8 strict pull ups
10 DB floor press
12 banded tricep extension

ACCESSORY: Accumulate 300 Russian swings 24/ 16kg

112417

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WARM UP: 1000m row/ 800m run
MOBILITY: 5 mins OYO

CrossFit Total
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift.

You will have 15 mins to find your heaviest lift on the back squat, followed by 15 mins to find it on the strict press, and the final 15 mins on the deadlift.

Back squat: 7-5-3-3-1-1-1…
Strict Press: 7-5-3-3-1-1-1…
Deadlift: 7-5-3-3-1-1-1…

For the “1-1-1…”: “The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.” – Mark Rippetoe

112317

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WARM UP:
SKILL: KBS, KB clean, and push press
3 rounds of Cindy

MOBILITY: halos and banded shoulder warm ups

For time:
21 – 15 – 9
KBS 24/ 16kg
KB push press
*Complete 3 rounds of Cindy prior to the start of each round of 21, 15, and 9. So, 3 rounds of Cindy, followed by 21 KBS and 21 walking lunges, 3 rounds of Cindy again, then 15 KBS and 15 walking lunges, etc.

RECOVERY:
Psoas smash- 3 mins
twisted cross- 3 mins
foam roller- 3 mins

112217

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WARM UP: 3 rds-
20 Russian swings
15 air squats
10 groiners

MOBILITY:
partner t spine opener- 3×10 secs
ankle distraction- 2 mins

SKILL: Snatch

Complex: 1 snatch + 2 hang snatch
14 mins to find heavy.

5 rounds not for time:
20 wall balls
15 MB sit ups
10 power snatch

112117

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WARM UP: Tabata- 20s at bottom/ 10s rest
MOBILITY:
pigeon- 2 mins
super front rack- 2 mins

SKILL: Rebound front squat
STRENGTH: 5 (3 rebound front squats) @70-75%

For max reps:
1 min ME front squats 20/ 15kg
1 min REST
1 min ME front squats 40/ 20kg
1 min REST
1 min ME front squats 60/ 40kg

ACCESSORY: Accumulate 40 strict pull ups

112017

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WARM UP: Tabata- superman/ hollow body
MOBILITY:
20 halos
banded shoulder warm up

SKILL: Toes to bar

Every 90 secs for 4 rounds (6 mins)
4 high knees
3 knees to elbows
2 T2B

For time:
400m run/ 500m row
30 ring rows
400m run/ 500m row
60 HRPU
400m run/ 500m row
30 T2B
400m run/ 500m row

By: 0

WARM UP: Tabata MB clean
MOBILITY:
hip distraction- 2 mins
super front frack- 2 mins

SKILL: hang power clean, hang clean.

STRENGTH COMPLEX: 4 deadlifts, 3 hang power cleans, 2 hang cleans.
12 mins to find your heavy. *Score is your heaviest set

FITNESS
AMRAP 15
10 double KB cleans 20kg/ 16kg
15 strict push ups
20 walking lunges

COMPETITION
AMRAP 15
10 double DB cleans 40/ 25#
15 HRPU
20 walking lunges

111517

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WARM UP: 3 mins jump rope practice
then 3 rds:
10 pull aparts
12 Russian swings

MOBILITY:
tricep smash- 2 mins
lat smash- 2 mins

STRENGTH:
EMOM 8: 4 Thrusters, build to a heavy set.
Score is heaviest set completed

For time:
50 double unders
50 sit ups
40 double unders
40 air squats
30 double unders
30 wall balls 20/ 14#
20 double unders
20 pull ups
10 double unders
10 burpees