CrossFit Blog

  1. 26
    Jul
    2015
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    Mon Jul 27th – Sat Aug 1st

    Monday

    Weightlifting Group:
    A) Tall Clean
    up to 1RM
    B) High Hang Clean + Hang Clean + Clean + Split Jerk
    up to heaviest possible

    Strength Group:
    A) Push Press
    5×3, rest 2mins
    heavier than last week

    B1) Chinup
    5×3, rest 30 sec
    B2) Turkish Getup
    5×2 (1 Left + 1 Right), rest 30sec

    Conditioning:
    Alternating EMOM 16min:
    Evens: 5 Wallballs + 5 Toes to Bar
    Odds: 25 Double-Unders

    Tuesday

    Weightlifting Group:
    A) Paused Back Squat
    2 sec hold at rock bottom
    up to 1RM
    B) 3×3 @ 80% of A

    Strength Group:
    A) Back Squat
    5×5, 2 mins rest
    heavier than last week
    B1) Romainian Deadlift
    5×8 rest 30sec
    B2) Pushup or Dip Variation
    5×5, 2 mins rest

    Conditioning:
    4 Rounds:
    2 min AMRAP:
    5 Bupree-Box Jumps (24″/20″)
    10 Kettlebell Swings (24kg/16kg)
    Rest 2mins

    Wednesday

    Weightlifting Group:
    A) High Hang Snatch + Hang Snatch + Snatch
    up to heaviest possible
    B) Snatch Balance + 2 sec pause at catch
    up to 2RM

    Strength Group:
    A) Bench Press
    5×5, rest 2min
    heavier than last week
    B1) 1 arm Ring Row
    5×5/side, rest 30sec
    B2) Single Leg Deadlift
    5×8, rest 30sec

    Conditioning:
    AMRAP 12
    1 Chinup
    1 Wall Walk
    2 Chinups
    2 Wall Walks
    3 Chinups
    3 Wall Walks
    1 Heavy Sled Push

    Thursday

    Everyone:
    A) Catch Up on a missed strength block
    +
    Conditioning:
    AMRAP 15min
    1 Medball Plank Circle
    15 Wallballs
    10 Medball Pikes
    200m Medball Run

    Friday

    Weightlifting Group:
    A) Rack Jerk
    up to 1RM
    B) Front Squat
    up to 1RM

    Strength Group:
    A) Halting Deadlift
    5×5, rest 2mins
    heavier than last time

    B1) Front Rack Reverse Lunge
    5×8/leg
    B2) Chinup
    5×3, rest 30sec

    Conditioning:
    Every 5 mins for 3 Rounds:
    Back Squat x8
    Push Press x8
    Front Squat x8
    Row x8
    Deadlift x8
    100m Run
    *start at heaviest weight from last week

    Saturday

    Everyone:
    A) Gymnastics Stregnth/Skill Practise

    B) Conditioning TBA

  2. 18
    Jul
    2015
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    Mon Jul 20th – Sat Jul 25th

    Monday

    Weightlifting Group:
    A) Tall Clean
    up to 1RM
    B) High Hang Clean + Hang Clean + Split Jerk
    up to heaviest possible

    Strength Group:
    A) Push Press
    5×3, rest 2mins
    heavier than last time

    B1) Chinup
    5×3, rest 30 sec
    B2) Single KB Front Squat
    5×6/side, rest 45 sec

    Conditioning:
    EMOM 16:
    Evens: 1 Wall Walk + 5 Toes to Bar
    Odds: 20 Double-Unders

    Tuesday

    Weightlifting Group:
    A) Paused Back Squat w/
    2 sec hold at rock bottom
    3, 2, 1
    B) 3×3 Paused Back Squat
    @ 80% of heaviest rep from A

    Strength Group:
    A) Back Squat
    5×5, 2 mins rest
    heavier than last week
    B1) Good Morning
    5×8
    B2) Pushup/Dip Variation
    5×5

    Conditioning:
    AMRAP 2mins:
    5 Push Presses
    7 Burpees
    10 Wallballs
    Rest 2min

    Wednesday

    Weightlifting Group:
    A) High Hang Snatch + Hang Snatch + Snatch
    up to heaviest possible
    B) Snatch Balance + 2 sec pause at catch
    up to 3RM

    Strength Group:
    A) Bench Press
    5×5, rest 2min
    heavier than last time
    B) Renegade Row
    5×8/side, rest 30sec
    C) Overhead Press
    5×8@50%, rest 30sec

    Conditioning:

    AMRAP 12mins:
    1 Chinup
    3 Double Kettlebell Front Squats
    2 Chinups
    5 Double Kettlebell Front Squats
    3 Chinups
    7 Double Kettlebell Front Squats
    1 Heavy Sled Push

    Thursday

    Everyone:
    A) Catch Up on a missed strength block

    Conditioning:
    AMRAP 15:
    Bottoms Up Walk, 1 lap of room per arm
    30 sec side plank/side
    5 Wall Walks
    200m Run

    Friday

    Weightlifting Group:
    A) Rack Jerk
    6×2, heavier than last week
    B) Front Squat
    6×2, heavier than last week

    Strength Group:
    A) Rack Pull
    5×5, rest 2mins
    heavier than last time
    B) Front Rack Step-up
    5×5

    Conditioning:
    Every 5 mins for 3 Rounds:
    Back Squat x8
    Push Press x8
    Front Squat x8
    Row x8
    Deadlift x8
    100m Run

    Saturday

    Weightlifting:
    A) Power Snatch + Snatch Balance + Overhead Squat
    up to heaviest possible

    Strength:
    A) Front Squat or Overhead Squat
    build to heavy set of 3 in 5 sets

    Conditioning:
    AMRAP 2mins:
    5 Burpee Box Jumpovers (24”/20”)
    10 Wallballs
    Rest 2mins

  3. 12
    Jul
    2015
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    Mon July 13th – Sat July 18th

    Monday

    Weightlifting Group:
    A) Tall Clean
    up to heavy single
    B) Hang Power Clean
    5×3
    heavier than last week

    Strength Group:
    A) Push Press
    5×3, rest 2mins
    heavier than last week
    B1) Chinup
    5×3, rest 30 sec
    B2) Single KB Front Squat
    5×6/side, rest 45 sec

    Conditioning:
    4 Rounds:
    In 2 minutes
    7 Thrusters
    10 Toes-to-bar
    ME Double-unders in remaining time
    rest 2mins

    Tuesday

    Weightlifting Group:
    A) 2-sec Paused Back Squat
    up to 3RM
    B) 5×3 @ 90% of A

    Strength Group:
    A) Back Squat
    5×5, rest 2mins
    *heavier than last week
    B1) Good Morning
    5×8, rest 45sec
    B2) Dip or Pushup variation

    5 Rounds:
    1min Sled Push
    2min Rest

    Wednesday

    Weightlifting Group:
    A) Tall Snatch
    up to heavy single
    B) High Hang Snatch + Hang Snatch
    up to heaviest possible
    C) Snatch Balance + 2 sec pause at catch
    heavier than last week

    Strength Group:
    A) Bench Press
    5×5, rest 2min
    Heavier than last week
    B1) DB Renegade Row
    5×8/side, rest
    B2) Overhead Press
    5×8@50%

    AMRAP 12mins
    1 Chinup
    3 Kettlebell Swings
    2 Chinup
    5 Kettlebell Swings
    3 Chinups
    7 Kettlebell Swings
    1 Heavy Sled Push

    Thursday

    Everyone:
    A) Catch up

    B) AMRAP 15mins

    50m Suitcase Walk
    7 Goblet Squats
    50m Overhead Walk
    7 Goblet Squats
    1 Turkish Getup
    *Swap Hands each round

    OR:
    Heavier version:
    50m DBL KB Rack Walk
    7 DBL KB Front Squats
    50m DBL KB Overhead Walk
    7 DBL KB Front Squats
    2 Turkish Getups

    Friday

    Weightlifting Group:
    A) Rack Jerk
    6×2, heavier than last week
    B) Front Squat
    6×2, heavier than last week

    Strength Group:
    A) Halting Deadlift
    5×5, rest 2mins
    heavier than Fri June 26th
    B) Front Rack Step Up
    5×5
    * heavier than last week

    Conditioning:
    Every 5 mins for 3 Rounds:
    5 TnG Deadlifts
    5 Power Cleans
    5 Front Squats
    5 Push Presses
    5 Back Squats
    100m Run
    or
    3 Rounds:
    8 Front Squats
    8 Push Presses
    8 Back Squats
    Run 100m
    *you pick the weight. Start “too light”, go heavier each round.

    Saturday

    Everyone:
    Gymnasitcs strength/skill work

    Conditioning:
    TBA

  4. 5
    Jul
    2015
    0 comments

    Mon July 6th – Sat Jul 11th

    Monday

    Weightlifting Group:
    A) Tall Clean
    up to heavy single
    B) Hang Power Clean
    5×3
    heavier than last week

    Strength Group:
    A) Push Press
    5×3, rest 2mins
    aprox 110% of Press 1RM
    B1) Chinup
    5×3, rest 30 sec
    B2) Single KB Front Squat
    5×6/side, rest 45 sec

    Conditioning:
    15-12-9 reps for time:
    Thrusters (45kg/30kg)
    Burpee over-the-box jumps (24″/20″)

    Tuesday

    Weightlifting Group:
    A) 2-sec Paused Back Squat
    up to 3RM
    B) 3×3 @85% of A
    C) Front Rack Step-up
    5×5/leg, rest 60secs between legs
    * heavier than last week

    Strength Group:
    A) Back Squat
    5×5, rest 2mins
    *heavier than last week
    B) Front Rack Step Up
    5×5
    * heavier than last week

    Conditioning:
    3 Rounds:
    50 Double-Unders
    15 Toes-to-bar
    15 Kettlebell Swings

    Wednesday

    Weightlifting Group:
    A) Snatch High Pull
    3@75%,3@85%,2@95%,2@105%, 1@ 115%
    B) Tall Snatch
    up to 1RM
    C) Snatch Balance + 2 sec pause at catch
    up to 1RM

    Strength Group:
    A) Bench Press
    5×5, rest 2min
    Heavier than last week
    B1) 3-point DB row
    5×8/side, rest
    B2) Overhead Press
    5×8@50%

    AMRAP 12mins
    1 Chinup
    1 KB Clean + Push Press, left
    1 KB Clean + Push Press, right
    2 Chinup
    2 KB Clean + Push Press, left
    2 KB Clean + Push Press, right
    3 Chinup
    3 KB Clean + Push Press, left
    3 KB Clean + Push Press, right
    1 Heavy Sled Push (60ft)

    Thursday

    Everyone:
    A) Catch up
    B) AMRAP 15mins
    100m KB Crosswalk (24+16/16+8)
    30ft Bear Crawl with plate
    5 Wall Walks
    30ft Backwards Bear Crawl with plate

    Friday

    Weightlifting Group:
    A) Rack Jerk
    5×2, heavier than last week
    B) Front Squat
    5×3, heavier than last week
    Strength Group:
    A) Rack Pull from below knee
    5×5, rest 2mins
    use aprox 90% of 1RM
    B1) Good Morning
    5×8, rest 45sec
    B2) Dip or Pushup variation
    5×5, rest 45 sec

    AMRAP 10mins:
    10 Walking Lunges
    7 Wallballs
    10 Walking Lunges
    7 Burpees

    Saturday

    Weightlifting Group:
    Power Clean + Push Jerk
    up to 1 RM

    Strength Group:
    Front Squat
    up to 1RM

    “Litvisleds!”
    5 Rounds:
    8 Front Squats (50kg/35kg)
    60ft Sled Push (60kg/40kg)