CrossFit Blog

  1. 27
    Sep
    2015
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    Conditioning: Week of Sept 28th

    Monday

    Strength 2:
    3 Rounds:
    200m Run
    Walking Lunge, 20 steps
    5 Box Jumps
    12 Pushups
    Rest 1:1
    Strength 3:
    3 Rounds:
    Run 400m
    Weighted Walking Lunge (24kg/16kg), 20 steps
    5 Box Jumps
    20 Pushups
    Rest 1:1
    Oly 1:
    3 Rounds:
    Row 500m
    5 Kipping Pullups
    10 Alternating Pistols
    12 Ring Dips
    Rest 1:1

    Tuesday:

    Strength 2:
    AMRAP 12mins:
    200m Run
    5 Burpee-Box Jumps
    10 Kettlbell Swings (24kg/16kg)
    10 Wallballs
    Strength 3:
    AMRAP 12mins:
    200m Run
    5 Burpee-Box Jumps
    10 Kettlbell Swings (24kg/16kg)
    10 Wallballs
    Oly 1:
    AMRAP 12 mins
    200m Run
    5 Burpee Box-Jumps (24″/20″)
    10 Deadlifts (60kg/40kg)
    10 Wallballs

    Wednesday

    Strength 2:
    6 sets:
    30 seconds Kettlebell Swings
    30 seconds Non-Rebounding Box Jumps
    Rest 3:1
    Strength 3:
    6 sets:
    30 seconds Kettlebell Swings
    30 seconds Non-Rebounding Box Jumps
    Rest 3:1
    Oly 1:
    6 sets:
    30 seconds Hang Power Snatch (45kg/30kg)
    30 seconds Box Jumps (24″/20″)
    Rest 3:1

    Thursday

    Strength 2:
    AMRAP 15mins:
    100m Farmer’s Walk
    4 Alternating Turkish Getups
    10 Box Step Ups
    30 sec Hollow Hold
    Strength 3:
    AMRAP 15mins:
    100m Farmer’s Walk
    4 Alternating Turkish Getups
    10 Box Step Ups
    30 sec Hollow Hold
    Oly 1:
    AMRAP 15mins:
    100m Farmer’s Walk
    3 Muscle-up Transitions
    5 Pullups
    30 Seconds Hollow Hold
    10 Deadbugs

    Friday

    Strength 2:
    AMRAP 6 mins:
    10 Wallballs
    60 Single SkipsRest 1 minute

    AMRAP 6 mins:
    5 Pushups
    10 Goblet Squats

    Strength 3:
    AMRAP 6 mins:
    10 Wallballs
    20 Double-UndersRest 1 min

    AMRAP 6 mins:
    5 Pushups
    5 Single-side KB Squats, right
    5 Single-side KB Squats, left

    Oly 1:
    AMRAP 6 mins:
    10 Wallballs
    20 Double-Unders
    AMRAP 6 mins:
    5 Ring Dips
    10 Front Squats (45kg/30kg)

    Saturday

    Strength 2:
    In teams of 2/3:
    75 Sled Pushes for time
    Strength 3:
    In teams of 2/3:
    75 Sled Pushes for time
    Oly 1:
    In teams of 2/3:
    75 Sled Pushes for time
  2. 20
    Sep
    2015
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    Conditioning: Week of Sept 21st

    Monday

    Strength 2:
    3 Rounds:
    200m Run
    Walking Lunge, 20 steps
    10 Pushups
    Rest 1:1
    Strength 3:
    3 Rounds:
    Run 400m
    Weighted Walking Lunge (24kg/16kg), 20 steps
    15 Pushups
    Rest 1:1
    Oly 1:
    3 Rounds:
    Row 500m
    8 Alternating Pistols
    10 Ring Dips
    Rest 1:1

    Tuesday:

    Strength 2:
    AMRAP 10mins:
    20 Wallballs
    20 Kettlbell Swings (24kg/16kg)
    20 Burpees
    400m Run
    Strength 3:
    AMRAP 10mins:
    20 Wallballs
    20 Kettlbell Swings (24kg/16kg)
    20 Burpees
    400m Run
    Oly 1:
    AMRAP 10 mins
    20 Wallballs
    20 Toes-to-bar
    20 Burpees
    400m Run

    Wednesday

    Strength 2:
    6 sets:
    20 seconds Wallballs
    20 seconds Burpees
    Rest 3:1
    Strength 3:
    6 sets:
    20 seconds Wallballs
    20 seconds Burpees
    Rest 3:1
    Oly 1:
    6 sets:
    20 seconds Wallballs
    20 seconds Burpees
    Rest 3:1

    Thursday

    Strength 2:
    AMRAP 15mins:
    200m Run
    10 Bottoms-up KB Walking Lunges
    10 Deadbugs
    Strength 3:
    AMRAP 15mins:
    200m Run
    10 Bottoms-up KB Walking Lunges
    10 Deadbugs
    Oly 1:
    AMRAP 15mins:
    200m Run
    10 Bottoms-up KB Walking Lunges
    10 Deadbugs

    Friday

    Strength 2:
    AMRAP 5mins:
    10 Kettlebell Swings
    10 Burpees-over-KettlbellRest 1 min

    AMRAP 5mins:
    10 Thrusters
    20 Double-unders

    Strength 3:
    AMRAP 5mins:
    10 Kettlebell Swings
    10 Burpees-over-KettlbellRest 1 min

    AMRAP 5mins:
    10 Thrusters
    20 Double-unders

    Oly 1:
    AMRAP 5mins:
    10 Kettlebell Swings
    10 Burpees-over-KettlbellRest 1 min

    AMRAP 5mins:
    10 Thrusters
    20 Double-unders

    Saturday

    Strength 2:
    In teams of 2/3:
    75 Sled Pushes for time
    Strength 3:
    In teams of 2/3:
    75 Sled Pushes for time
    Oly 1:
    In teams of 2/3:
    75 Sled Pushes for time
  3. 15
    Sep
    2015
    0 comments

    Conditioning 1: Week of Sept 14th

    Monday

    EMOM 16
    Evens: 2 Turkish Getups
    Odds: 7 Burpees + 7 Box Jumps

    Tuesday

    6 Rounds:
    Sled Push
    4 Crossings as fast as possible
    2mins rest
    *add weight if you can complete 4 crossings under 30sec

    Wednesday

    4 Rounds:
    1min Dumbell Push Press
    1min Wallballs
    1min Kettlebell Swings
    1min Rest

    Thursday

    AMRAP 15mins
    Farmer’s Walk, 50m
    5 Wall Walks
    200m Run

    Friday
    5 Rounds:
    2mins to complete
    200m Run
    AMRAP Barbell Thrusters in remaining time
    2 min Rest

    Saturday
    “Litvisleds!”
    5 rounds:
    8 Front Squats (50kg/35kg)
    1 Sled Push (60kg/40kg)
    2min Rest

  4. 15
    Sep
    2015
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    Olympic Lifting 1: Week of Sept 14th

    Day 1
    A) 3-Position Clean and Jerk
    High to low
    up to 1Rm for the day
    B) Clean and Jerk
    1x3x80%
    1x2x85%
    3x1x90%

    Day 2
    A) Overhead Squat w/ 3 sec Pause
    3×5, light, 1min Rest
    B) Front Squat
    5×3, heavy

    Day 3
    A) 3-Pause Snatch Deadlift
    3×3
    B) Snatch
    1x3x80%
    1x2x85%
    3x1x90%
    C) Snatch Balance w/ 3 sec pause
    3×2

    Day 4
    A) Clean Pull
    5×3 – heavier than 1RM Clean
    rest 90sec
    B) Back Squat
    5×2 w/ 3 sec pause
    progessive sets

    C) Back Squat holds
    5x30sec w/ 110% of 1RM
    use a belt, rest as needed

  5. 15
    Sep
    2015
    0 comments

    Strength 3: Week of Sept 14th

    Day 1
    A) Back Squat
    5×5
    B) 5 Sets:
    Kipping Pullup Practise
    as many in 30sec
    Rest 30 sec
    Ring Dip w/ 2 sec pause at bottom
    as many in 30 sec
    Rest 30 sec

    Day 2
    A) Push Press
    5×3
    B) Handstand Practise
    10mins

    Day 3
    A) Hang Power Clean
    5×3
    B) Deadlift
    up to 5RM for day
    C) 5 Sets:
    Kipping Pullup Practise
    as many in 30sec
    Rest 30 sec
    Ring Dip w/ 2 sec pause at bottom
    as many in 30 sec
    Rest 30 sec

    (Day 4)
    A1) Single Side Front Squat
    3×5/side
    A2) Chinup
    3x as many as possible

    B1) Single arm Romainian Deadlift
    3×5/side
    B2) Single arm Overhead Press
    3×5/side

  6. 15
    Sep
    2015
    0 comments

    Strength 2: Week of Mon Sept 14th

    Day 1
    A1) Back Squat
    two light set of 8 to warmup, then
    3×5, 2mins Rest

    Alternating EMOM
    B1) Pullup variation
    3 to 5 reps
    B2) Pushup/Dip variation
    3 to 5 reps

    C) Side Plank
    5x30sec per side, minimal rest

    Day 2
    A1) Bench Press
    two light set of 8 to warmup, then
    3×5, 2mins Rest

    B1) Overhead Press
    5×8
    B2) Renegade Row
    5×8

    C) Tuck Hang
    5x30sec on/ 30 sec off

    Day 3
    A1) Deadlift
    two light set of 8 to warmup, then
    3×5, 2mins Rest

    Alternating EMOM
    B1) Pullup variation
    3 to 5 reps
    B2) Pushup/Dip variation
    3 to 5 reps

    C) Reverse Plank
    5x30sec on, 30sec rest

    (Day 4)
    A) Push Press
    3×5, 2mins Rest

    B) Front Squat
    3×5, 2mins Rest

    C) Dragon Flag
    5×2, as slow as possible
    rest as needed

  7. 6
    Sep
    2015
    0 comments

    Test Week! Weightlifting Group – Mon Sept 6th – Sat Sept 12th

    Day 1

    A. 1RM Hang Power Clean

    B. 1RM Clean

    C. 1RM Split Jerk from rack

    D. 1RM Front Squat

    E. Max Pullups

    F. Max Dips
    +
    500m row for time

    Day 2

    A. 1RM Hang Power Snatch

    B. 1RM Snatch

    C. 1RM Overhead Squat
    +
    Run 400m as fast as possible. Record time.

    Day 3

    A. 1RM Back Squat
    +
    “Fran”
    21-15-9
    Thrusters (45kg/30kg)
    Pullups

    Day 4 (optional)

    8RM Bulgarian Split Squat each leg

    1RM Turkish Getup

    8RM Dumbell External Rotation each arm

    8RM Powel Raise each arm

    Tabata Situp Test

    Day 5 (optional)

    A. Kelly’s Starret’s “Man Test”
    +
    “Helen”
    3 Rounds:
    400m Run
    21 Kettlebell Swings (24kg/16kg)
    12 Pullups

  8. 6
    Sep
    2015
    0 comments

    Test Week! Strength Group: Mon 6th – Sat 12th

    Day 1

    A. 1RM Push Press

    B. 1RM Back Squat

    +
    Row 500m as fast as possible. Record your time.

    Day 2

    A. 1RM Bench Press

    B. ONE of:
    Test maximum number of unbroken strict pullups you can do in one set
    or
    Test maximum duration (in secs) that you can hang with your chin over the pullup bar
    or
    Test maximum duration (in secs) that you can hang at arm’s length from the pullup bar

    C. ONE of:
    Test maximum number of unbroken strict dips you can do in one set
    or
    Test maximum number of unbroken pushups you can do in one set
    or
    Test maximum duration (in secs) that you can maintain could form in a Pushup-Position Plank

    D. One of:
    1RM Weighted Pullup
    or
    Find the lowest band setting can complete 1 pullup on the blue band

    E. ONE of:
    1RM Weighted Dip
    or
    1RM Weighted Pushup
    or
    Find the lowest box you can complete 1 box pushup on

    +
    Run 400m as fast as possible. Record time.

    Day 3

    A. 1RM Deadlift
    +
    “Fran”
    21-15-9
    Thrusters (45kg/30kg)
    Pullups

    Day 4 (optional)

    8RM Bulgarian Split Squat each leg

    1RM Turkish Getup

    8RM Dumbell External Rotation each arm

    8RM Powel Raise each arm

    Tabata Situp Test

    Day 5 (optional)

    A. Kelly’s Starret’s “Man Test”
    +
    “Helen”
    3 Rounds:
    400m Run
    21 Kettlebell Swings (24kg/16kg)
    12 Pullups