CrossFit Blog

  1. 21
    Aug
    2016
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    Conditioning: Week of Aug 22nd

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  2. 24
    Jul
    2016
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    Conditioning: Week of Jul 25th

    250716

  3. 17
    Jul
    2016
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    Conditioning: Week of July 18th

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  4. 10
    Jul
    2016
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    Conditioning: Week of Jul 11th

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  5. 3
    Jul
    2016
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    Conditioning: Week of Jul 4th

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  6. 19
    Jun
    2016
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    Conditioning: Week of June 20th

    200616

  7. 12
    Jun
    2016
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    Conditioning: Week of June 13th

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  8. 29
    May
    2016
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    Conditioning: Week of June 30th

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  9. 22
    May
    2016
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    Conditioning Menu: Week of May 23rd

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  10. 20
    Mar
    2016
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    Test Week: Oly 1

    Day 1

    A) 1RM Snatch (15 min time limit – 1 miss allowed)

    B) 1RM Clean and Jerk (15 min time limit – 1 miss allowed)

    C) Max Deadhang Pullups

    Note: These time limits areĀ STRICT, and begin from the moment you put the empty bar over your head.

    Rest as needed between parts A, B and C.

    Day 2

    A) Back Squat 1RM – 20min Time Limit, 1 miss allowed

    B) Push Press 1RM – 10min Time Limit, 1 miss allowed

    Conditioning Test 2:
    A) AMRAP Double-unders in 60sec
    B) AMRAP Kipping Toes to Bar in 60 sec
    C) AMRAP HSPU in 60sec
    D) AMRAP Kipping Pullups in 30sec
    E) AMRAP Ring Dips in 60 sec

    Rest as needed between each of these AMRAPs.

    Day 3

    A) 1RM Overhead Squat – 10min Time Limit

    B) 1RM Thruster – 10 min time limit

    Conditioning Test 3:

    Open “11.6″
    7 min AMRAP:
    3 Thrusters (45kg/30kg)
    3 Chest to Bar Pullups
    6 Thrusters
    6 Chest-to-bars
    9 Thrusters
    9 Chest-to-bars
    etc
    etc

    Record total reps completed.

    Day 4

    A) 1RM Turkish Getup

    B) 1RM Front Squat

    C) 8RM Bulgarian Split Squat

    Note: If you do 4 days per week, combine days 4+5 together. If you do 5 days, take day 4 as a lighter day and do a pile of foam rolling and stretching with the remainder of the class.

    Day 5

    “12.4″
    AMRAP 12mins
    150 Wallballs
    90 Double-Unders
    30 Muscle-Ups

    Record total reps completed.