CrossFit Blog

  1. 3
    Nov
    2014
    0 comments

    Mon, Nov 3rd

    Dynamic Range of Motion
    Get Up Planks
    Rollovers
    Spidey Lunges

    Bodyweight Skill (10 Minutes)
    L-Sits
    Shoulder Raises

    Barbell Skill (18 Minutes)

    CrossFit
    7X1 Hang Snatch (just above knee) – work to a max single for the day (no more than 7 attempts)

    Strength & Conditioning
    Back Squat: 5 x 5 (Add between 1-2.5Kg to last 5 x 5)

    Conditioning Tests
    A) Max Strict Pull Ups in 2 Minutes
    -rest 2 minutes-
    B) Max Strict Handstand Push Ups in 4 Minutes
    -rest 2 minutes-
    C) Max Wall Balls in 6 Minutes

    Better Weightlifting Through Handstands – Kristin Pope

  2. 2
    Nov
    2014
    0 comments

    The Week Ahead Nov 3rd-Nov 8th

    Monday

    Dynamic Range of Motion
    Get Up Planks
    Rollovers
    Spidey Lunges

    Bodyweight Skill (10 Minutes)
    L-Sits
    Shoulder Raises

    Barbell Skill (18 Minutes)

    CrossFit
    7X1 Hang Snatch (just above knee) – work to a max single for the day (no more than 7 attempts)

    Strength & Conditioning
    Back Squat: 5 x 5 (Add between 1-2.5Kg to last 5 x 5)

    Conditioning Tests
    A) Max Strict Pull Ups in 2 Minutes
    -rest 2 minutes-
    B) Max Strict Handstand Push Ups in 4 Minutes
    -rest 2 minutes-
    C) Max Wall Balls in 6 Minutes

    Tuesday
    Dynamic Range of Motion
    Kneeling Hip Flexor/Hamstring Stretch
    Hollow/Arch on Bar
    Bootstrappers

    Bodyweight Skill
    3 Minutes Max Attempts at Toes to Bar (you may kip)
    3 Minutes Max Handstand Walk
    OR
    3 Attempts at Max “Nose and Toes” Handstand Hold

    Barbell Skill (20 Minutes)
    CrossFit
    5X1 Clean + Jerk from the hang – work to a max single for the day (no more than 5 attempts), rest as needed

    Strength & Conditioning
    A) Deadlift 3 x 5, rest 45 seconds
    B) Single Arm Push Press 3 x 5, rest 45 seconds

    Conditioning
    Conditioning (15 Minutes)
    10 HSPU
    30 KBS 24/16kg
    40 KB OH Walking Lunge (one arm for all 40 reps) 24/16kg
    60 Double Unders
    40 KB OH Walking Lunge (other arm for all 40 reps) 24/16kg
    30 KBS 24/16kg
    10 HSPU

    Wednesday
    Dynamic Range of Motion
    Get Up Plank
    Dog Up/Dog Down
    Spidey Lunges

    Barbell Skill (15 Minutes)
    5×3 Paused Back Squat – 3 second pause at absolute depth

    Strength & Conditioning
    4X5 @ 80% (of 5rm) Back Squats – rest 2:00 between each set

    Conditioning (10 Minutes)
    5 Rounds:
    1 Minute Sled Push
    1 Minute Double Unders
    1 Minute Rest

    Bodyweight Skill (10 Minutes)
    1) 6 x 20 seconds Hollow Hold
    2) 6 x 20 seconds Arch Hold

    Friday
    Dynamic Range of Motion
    Cossack Stretch
    Kneeling Hip Flexor/Hamstring Stretch
    Dog Up/Dog Down

    Barbell Skill (20 Minutes)
    CrossFit
    Power Snatch: 4X3 – work to a 3RM, rest as needed

    Strength & Conditioning
    A) Strict Press 3 x 5, rest 45 seconds
    B) Kneeling Bent over row 3 x 8 each arm, rest 45 seconds

    Conditioning
    Burpee Capacity Test-

    4 rounds of:

    2:00 Burpees with HR @ or below 155BPM – DO NOT exceed 155BPM.

    *Rest :30 between each round. Use this time to write down HR & amount of Burpees performed each round. To gauge HR during rest intervals, find your pulse immediately when the rest period begins. Then count from :10-:15 (5 seconds). Write down this number, and the amount of Burpees completed each round. FYI – 12 beats in :05 = 144BPM – 13 beats in :05 = 156BPM. Anything above 13 and you should slow your pace. Anything below 12 and you should speed up your pace.

    Before you begin, do a 1:00 test/warmup – there is no set rest after the 1:00 test warmup. Also, note HR 1:00 AFTER finishing the test.

    Bodyweight Skill (10 Minutes)
    3 x 40 seconds on/20 seconds off Hollow Holds
    3 x 40 seconds on/20 seconds off Arch Holds

    Saturday
    Dynamic Range of Motion
    Snatch Warm Up

    Barbell Skill

    CrossFit
    1) 10 Minutes to establish a 1RM Clean & Jerk
    2) 4X5 Front Squats, build to a 5RM

    Strength & Conditioning
    1) 12 Minutes to Establish a 5RM Push Press
    2) 12 Minutes to Establish a 5RM Front Squat

    Conditioning (20 Minutes)
    CrossFit
    30-20-10
    Pistols
    Hang Snatch (35kg/20Kg)

  3. 1
    Nov
    2014
    0 comments

    Sat, Nov 1st

    Best of luck to Donna as she competes in the World Full Power Championships in Moldova today!

    Dynamic Range of Motion
    Snatch Warm Up

    Barbell Skill

    CrossFit
    1) 10 Minutes to establish a 1RM Clean & Jerk
    2) 4×5 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth), rest as needed

    Strength & Conditioning
    1) 12 Minutes to Establish a 3RM Push Press
    2) 12 Minutes to Establish a 3RM Front Squat

    Conditioning (Aerobic Capacity – 20 Minutes)
    Run 400m
    7 Power Snatches 45Kg/30Kg
    7 Overhead Squats 45Kg/30Kg
    21 Lateral Bar Hop Burpees
    7 Power Snatches 45Kg/30Kg
    7 Overhead Squats 45Kg/30Kg
    21 Lateral Bar Hop Burpees
    7 Power Snatches 45Kg/30Kg
    7 Overhead Squats 45Kg/30Kg
    Run 400m

    Compare to June 28th

    Do You REALLY Understand Elite Sports Performance? – Keith Power

  4. 31
    Oct
    2014
    0 comments

    Fri, Oct 31st

    Dynamic Range of Motion
    Cossack Stretch
    Kneeling Hip Flexor/Hamstring Stretch
    Dog Up/Dog Down

    Barbell Skill (20 Minutes)
    CrossFit
    Power Clean & Push Jerk: 4X5@80% (of 5rm) – rest as needed

    Strength & Conditioning
    A) Strict Press 3 x 5, rest 45 seconds
    B) Kneeling Bent over row 3 x 8 each arm, rest 45 seconds

    Conditioning (12 Minutes)
    “Fran”
    21-15-9
    Thrusters 45Kg/30Kg
    Pull Ups

    Bodyweight Skill (10 Minutes)
    3 x 40 seconds on/20 seconds off Hollow Holds
    3 x 40 seconds on/20 seconds off Arch Holds

    Principles that Apply to All Athletes – Travis Mash

  5. 29
    Oct
    2014
    1 comment

    Wed, Oct 29th

    Dynamic Range of Motion
    Get Up Plank
    Dog Up/Dog Down
    Spidey Lunges

    Barbell Skill (15 Minutes)
    4X5 Back Squats – work to a heavy, but not maximal set of 5 – rest 2:00 between

    Strength & Conditioning
    4X5 @ 80% (of 5rm) Back Squats – rest 2:00 between each set

    Conditioning (15 Minutes)
    “Diane”

    21-15-9
    Deadlifts, 102Kg/70Kg
    Handstand Push Ups

    S&C Version
    30-20-10
    Kettlebell Swings
    Push Ups

    Bodyweight Skill (10 Minutes)
    1) 6 x 20 seconds Hollow Hold, immediately roll to Arch Hold for 20 seconds, then roll back to Hollow. (No break)

    Slow and Steady - Mike Carlson

  6. 28
    Oct
    2014
    0 comments

    Tue, Oct 28th

    Dynamic Range of Motion
    Kneeling Hip Flexor/Hamstring Stretch
    Hollow/Arch on Bar
    Bootstrappers

    Bodyweight Skill 
    CrossFit
    Handstand Walks
    Strict Toes to Bar

    Strength & Conditioning
    Strict Toes to Bar/Hanging Leg Raises
    Perfect Wall Walks/Nose and Toes Handstand Hold

    Barbell Skill (20 Minutes)
    CrossFit
    5X1 @ 80% (of max for the complex) Two Position Clean + Jerk (hang & power position) – rest as needed

    Strength & Conditioning
    A) Deadlift 3 x 5, rest 45 seconds
    B) Single Arm Push Press 3 x 5, rest 45 seconds

    Conditioning
    Conditioning (15 Minutes)
    Strict Nasty Girls (Kinda)
    3 Rounds:
    30 Pistols
    5 Strict Muscle Ups
    10 Hang Power Cleans (60Kg/40Kg)

    Strength & Conditioning
    3 Rounds
    30 Box Steps (20″)
    10 Ring Rows
    10 Dumbbell Push Press

    Compare to July 30th

    An Interview With Dominic Munnelly

  7. 27
    Oct
    2014
    0 comments

    Mon, Oct 27th

    Dynamic Range of Motion
    Get Up Planks
    Rollovers
    Spidey Lunges

    Bodyweight Skill (10 Minutes)
    Strict Handstand Push Ups*
    Strict Gymnastic Kipped Chest to Bar Pull Ups**

    *If you’re working towards your first strict handstand push up, perform the strength/skill portion of the Handstand Push Up, then strict pull ups. For example, alternate between ring dips/headstands/strict pull ups for 3-5 rounds.

    **If you don’t have 5-8 strict pull ups continue working on your strict pull up endurance. For the “kipped” pull ups to count, knees and feet must stay together throughout the entire movement, and legs stay straight. You are using the Hollow/Arch positions to generate momentum. DO NOT sacrifice positioning for a substandard rep!

    Barbell Skill (18 Minutes)

    CrossFit
    5X2 @ 80% (of 2rm) Pause Snatches (3 count pause at the knee)

    Strength & Conditioning
    Back Squat: 5 x 5 (Add between 1-2.5Kg to last 5 x 5)

    Conditioning (12 Minutes)
    EMOM ALAP 12
    5-10 Wall Balls
    30-50 Double Unders/Single Unders

  8. 26
    Oct
    2014
    0 comments

    The Week Ahead Oct 27th-Nov 1st

    Monday
    Dynamic Range of Motion
    Get Up Planks
    Rollovers
    Spidey Lunges

    Bodyweight Skill (10 Minutes)
    L-Sits
    Shoulder Raises

    Barbell Skill (18 Minutes)

    CrossFit
    7X1 Hang Snatch (just above knee) – work to a max single for the day (no more than 7 attempts)

    Strength & Conditioning
    Back Squat: 5 x 5 (Add between 1-2.5Kg to last 5 x 5)

    Conditioning Tests
    A) Max Strict Pull Ups in 2 Minutes
    -rest 2 minutes-
    B) Max Strict Handstand Push Ups in 4 Minutes
    -rest 2 minutes-
    C) Max Wall Balls in 6 Minutes

    Tuesday
    Dynamic Range of Motion
    Kneeling Hip Flexor/Hamstring Stretch
    Hollow/Arch on Bar
    Bootstrappers

    Bodyweight Skill 
    3 Minutes Max Attempts at Toes to Bar (you may kip)
    3 Minutes Max Handstand Walk
    OR
    3 Attempts at Max “Nose and Toes” Handstand Hold

    Barbell Skill (20 Minutes)
    CrossFit
    5X1 Clean + Jerk from the hang – work to a max single for the day (no more than 5 attempts), rest as needed

    Strength & Conditioning
    A) Deadlift 3 x 5, rest 45 seconds
    B) Single Arm Push Press 3 x 5, rest 45 seconds

    Conditioning
    Conditioning (15 Minutes)
    10 HSPU
    30 KBS 24/16kg
    40 KB OH Walking Lunge (one arm for all 40 reps) 24/16kg
    60 Double Unders
    40 KB OH Walking Lunge (other arm for all 40 reps) 24/16kg
    30 KBS 24/16kg
    10 HSPU

    Wednesday
    Dynamic Range of Motion
    Get Up Plank
    Dog Up/Dog Down
    Spidey Lunges

    Barbell Skill (15 Minutes)
    4X5 Back Squats – work to a heavy, but not maximal set of 5 – rest 2:00 between

    Strength & Conditioning
    4X5 @ 80% (of 5rm) Back Squats – rest 2:00 between each set

    Conditioning (10 Minutes)
    5 Rounds:
    1 Minute Sled Push
    1 Minute Double Unders
    1 Minute Rest

    Bodyweight Skill (10 Minutes)
    1) 6 x 20 seconds Hollow Hold
    2) 6 x 20 seconds Arch Hold

    Friday
    Dynamic Range of Motion
    Cossack Stretch
    Kneeling Hip Flexor/Hamstring Stretch
    Dog Up/Dog Down

    Barbell Skill (20 Minutes)
    CrossFit
    Power Snatch: 4X3 – work to a 3RM, rest as needed

    Strength & Conditioning
    A) Strict Press 3 x 5, rest 45 seconds
    B) Kneeling Bent over row 3 x 8 each arm, rest 45 seconds

    Conditioning
    Burpee Capacity Test-

    4 rounds of:

    2:00 Burpees with HR @ or below 155BPM – DO NOT exceed 155BPM.

    *Rest :30 between each round. Use this time to write down HR & amount of Burpees performed each round. To gauge HR during rest intervals, find your pulse immediately when the rest period begins. Then count from :10-:15 (5 seconds). Write down this number, and the amount of Burpees completed each round. FYI – 12 beats in :05 = 144BPM – 13 beats in :05 = 156BPM. Anything above 13 and you should slow your pace. Anything below 12 and you should speed up your pace.

    Before you begin, do a 1:00 test/warmup – there is no set rest after the 1:00 test warmup. Also, note HR 1:00 AFTER finishing the test.

    Bodyweight Skill (10 Minutes)
    3 x 40 seconds on/20 seconds off Hollow Holds
    3 x 40 seconds on/20 seconds off Arch Holds

    Saturday
    Dynamic Range of Motion
    Snatch Warm Up

    Barbell Skill

    CrossFit
    1) 10 Minutes to establish a 1RM Clean & Jerk
    2) 4X5 Front Squats @ 95% of Monday’s 5rm – rest as needed

    Strength & Conditioning
    1) 12 Minutes to Establish a 5RM Push Press
    2) 12 Minutes to Establish a 5RM Front Squat

    Conditioning (20 Minutes)
    CrossFit
    30-20-10
    Pistols
    Hang Snatch (35kg/20Kg)

  9. 25
    Oct
    2014
    0 comments

    Sat, Oct 25th

    Dynamic Range of Motion
    Snatch Warm Up

    Barbell Skill

    CrossFit
    1) 10 Minutes to establish a 1RM Clean & Jerk
    2) 4×5 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth), rest as needed

    Strength & Conditioning
    1) 12 Minutes to Establish a 1RM Push Press
    2) 12 Minutes to Establish a 1RM Front Squat

    Conditioning (15 Minutes)
    Run 400m
    5 Squat Clean Thrusters, 50Kg/32.5Kg
    7 Burpees
    5 Squat Clean Thrusters
    7 Burpees
    5 Squat Clean Thrusters
    7 Burpees
    5 Squat Clean Thrusters
    7 Burpees
    5 Squat Clean Thrusters, 50Kg/32.5Kg
    7 Burpees
    Run 400m

  10. 24
    Oct
    2014
    0 comments

    Fri, Oct 24th

    Dynamic Range of Motion
    Cossack Stretch
    Kneeling Hip Flexor/Hamstring Stretch
    Dog Up/Dog Down

    Barbell Skill (20 Minutes)
    CrossFit
    15 minutes to Power Clean & Push Jerk: 4X5 – work to a 5RM (Touch N Go).

    Strength & Conditioning
    A) Strict Press 3 x 5, rest 45 seconds
    B) Kneeling Bent over row 3 x 8 each arm, rest 45 seconds

    Conditioning (12 Minutes)
    5 Rounds
    1 Minute Sled Push
    2 Minutes Rest

    (Add weight so you can make 100′ sled push)

    Bodyweight Skill (10 Minutes)
    3 x 40 seconds on/20 seconds off Hollow Holds
    3 x 40 seconds on/20 seconds off Arch Holds