CrossFit Blog

  1. 12
    Apr
    2014
    0 comments

    Sat, Apr 12th

    Strength & Conditioning

    Strength
    15 Minutes to Establish a 1RM Push Press

    15 Minutes to Establish a 1RM Front Squat

    Conditioning (Metcon Test – Aerobic Endurance)
    “Nancy”
    5 Rounds for time of:
    Run 400m
    15 Goblet Squats (Double Kettlebell)


    CrossFit

    Skill
    15 Minutes to Establish a 1RM Power Clean

    15 Minutes to Establish a 1RM Front Squat

    Conditioning (Metcon Test – Aerobic Endurance)
    “Nancy”
    5 Rounds for time of:
    Run 400m
    15 Overhead Squats 45Kg/30Kg

  2. 11
    Apr
    2014
    2 comments

    Fri, Apr 11th

    Strength & Conditioning
    Gymnastics
    Rope Climbs

    Skill
    15 Minutes to build to a heavy, but not maximal, deadlift.

    Conditioning (Redline)
    EMOM ALAP 10
    5 Burpees
    5 Wall Balls


    CrossFit
    Gymnastics
    Rope Climbs

    Skill
    15 Minutes to Establish a 1RM Power Snatch

    Conditioning (Redline)
    EMOM ALAP 10
    5 Bar Facing Burpees
    5 Power Clean & Push Jerks 60Kg/40Kg

  3. 9
    Apr
    2014
    2 comments

    Wed, Apr 9th

    Strength & Conditioning

    Gymnastics
    Toes to Bar
    Wall Walks/Handstand Walks

    Strength
    A) Power Clean 5 x 3
    -Pigeon Stretch (30 Seconds)-
    B) Turkish Get Up 5 x 1 each arm.
    -Tactical Frog (30 Seconds)-

    Conditioning (Metcon Test – Skill/Endurance)
    30 Ring Rows
    30 Single Arm Overhead Lunges
    20 Ring Rows
    20 Single Arm Overhead Lunges
    10 Ring Rows
    10 Single Arm Overhead Lunges


    CrossFit

    Gymnastics
    Toes to Bar
    Wall Walks/Handstand Walks

    Skill
    Clean + Push Press + Push Jerk + Split Jerk. Work up to a heavy single.

    Conditioning (Metcon Test – Skill/Endurance)
    Amanda
    9-7-5
    Muscle Ups
    Snatches (full) 60Kg/40Kg

  4. 8
    Apr
    2014
    3 comments

    Tue, Apr 8th

    Strength & Conditioning
    Gymnastics
    Strict Pull Ups
    Hollow Holds

    Strength
    Back Squat: 1X20 – try to establish a true 20RM

    Conditioning (Skill/Redline)
    100 Single Unders
    21 Wall Balls
    21 Abmat Sit Ups
    15 Wall Balls
    15 Abmat Sit Ups
    9 Wall Balls
    9 Abmat Sit Ups
    100 Single Unders

    (15 Minute Cap)


    CrossFit
    Gymnastics
    Chest to Bar Pull Ups
    Handstand Push Ups

    Strength
    Back Squat: 1X20 – try to establish a true 20RM

    Conditioning (Skill/Redline)
    100 Double Unders
    21 Wall Balls
    21 Toes to Bar
    15 Wall Balls
    15 Toes to Bar
    9 Wall Balls
    9 Toes to Bar
    100 Double Unders

    (15 Minute Cap)

    The Bottom of The Squat: A Defining Characteristic of Your Human Experience – Quinn Henoch

  5. 7
    Apr
    2014
    2 comments

    Mon, Apr 7th

    Strength & Conditioning
    Gymnastics Warm Up
    5 Rounds of Right Side Plank/Left Side plank, resting 60 seconds.

    Strength
    A) Snatch High Pull 3 x 5
    -Hip Flexor Stretch (30 Seconds)-
    B) Behind The Neck Snatch Push Press 3 x 5
    -Crossover Stretch (30 Seconds)-

    Conditioning
    15 Double Kettlebell Swings
    21 Dumbbell Push Presses
    12 Double Kettlebell Swings
    15 Dumbbell Push Presses
    9 Double Kettlebell Swings
    9 Dumbbell Push Presses


    CrossFit

    Gymnastics
    Muscle Ups

    Skill
    3-Paused Snatch. Pause for 2 seconds at just off the floor, just above the knee, at the hip (high hang), then finish the snatch. Work up to a heavy single.

    Conditioning (Strength/Endurance Development)
    Dianabeth
    9 Power Cleans 100Kg/70Kg
    21 Handstand Push Ups
    7 Power Cleans 100Kg/70Kg
    15 Handstand Push Ups
    5 Power Cleans 100Kg/70Kg
    9 Handstand Push Ups

  6. 6
    Apr
    2014
    0 comments

    CrossFit: The Week Ahead Apr 7th-Apr 12th

    Monday
    Gymnastics
    Muscle Ups

    Skill
    3-Paused Snatch. Pause for 2 seconds at just off the floor, just above the knee, at the hip (high hang), then finish the snatch. Work up to a heavy single.

    Conditioning (Strength/Endurance Development)
    Dianabeth
    9 Power Cleans 100Kg/70Kg
    21 Handstand Push Ups
    7 Power Cleans 100Kg/70Kg
    15 Handstand Push Ups
    5 Power Cleans 100Kg/70Kg
    9 Handstand Push Ups

    Tuesday
    Gymnastics
    Chest to Bar Pull Ups
    Handstand Push Ups

    Strength
    Back Squat: 1X20 – try to establish a true 20RM

    Conditioning (Skill/Redline)
    100 Double Unders
    21 Wall Balls
    21 Toes to Bar
    15 Wall Balls
    15 Toes to Bar
    9 Wall Balls
    9 Toes to Bar
    100 Double Unders

    Wednesday

    Gymnastics
    Toes to Bar
    Wall Walks/Handstand Walks

    Skill
    Clean + Push Press + Push Jerk + Split Jerk. Work up to a heavy single.

    Conditioning (Metcon Test – Skill/Endurance)
    Amanda
    9-7-5
    Muscle Ups
    Snatches (full) 60Kg/40Kg

    Friday
    Gymnastics
    Rope Climbs

    Skill
    15 Minutes to Establish a 1RM Power Snatch

    Conditioning (Redline)
    EMOM ALAP 10
    5 Bar Facing Burpees
    5 Power Clean & Push Jerks 60Kg/40Kg

    Saturday

    Skill
    15 Minutes to Establish a 1RM Power Clean

    15 Minutes to Establish a 1RM Front Squat

    Conditioning (Metcon Test – Aerobic Endurance)
    “Nancy”
    5 Rounds for time of:
    Run 400m
    15 Overhead Squats 45Kg/30Kg

  7. 6
    Apr
    2014
    0 comments

    Strength & Conditioning: The Week Ahead Apr 7th – Apr 12th

    Monday
    Gymnastics Warm Up
    5 Rounds of Right Side Plank/Left Side plank, resting 60 seconds.

    Strength
    A) Snatch High Pull 3 x 5
    -Hip Flexor Stretch (30 Seconds)-
    B) Behind The Neck Snatch Push Press 3 x 5
    -Crossover Stretch (30 Seconds)-

    Conditioning
    15 Double Kettlebell Swings
    21 Dumbbell Push Presses
    12 Double Kettlebell Swings
    15 Dumbbell Push Presses
    9 Double Kettlebell Swings
    9 Dumbbell Push Presses

    Tuesday
    Gymnastics
    Strict Pull Ups
    Hollow Holds

    Strength
    Back Squat: 1X20 – try to establish a true 20RM

    Conditioning (Skill/Redline)
    100 Single Unders
    21 Wall Balls
    21 Abmat Sit Ups
    15 Wall Balls
    15 Abmat Sit Ups
    9 Wall Balls
    9 Abmat Sit Ups
    100 Single Unders

    Wednesday

    Gymnastics
    Toes to Bar
    Wall Walks/Handstand Walks

    Strength
    A) Power Clean 5 x 3
    -Pigeon Stretch (30 Seconds)-
    B) Turkish Get Up 5 x 1 each arm.
    -Tactical Frog (30 Seconds)-

    Conditioning (Metcon Test – Skill/Endurance)
    30 Ring Rows
    30 Single Arm Overhead Lunges
    20 Ring Rows
    20 Single Arm Overhead Lunges
    10 Ring Rows
    10 Single Arm Overhead Lunges

    Friday
    Gymnastics
    Rope Climbs

    Skill
    15 Minutes to build to a heavy, but not maximal, deadlift.

    Conditioning (Redline)
    EMOM ALAP 10
    5 Burpees
    5 Wall Balls

    Saturday

    Strength
    15 Minutes to Establish a 1RM Push Press

    15 Minutes to Establish a 1RM Front Squat

    Conditioning (Metcon Test – Aerobic Endurance)
    “Nancy”
    5 Rounds for time of:
    Run 400m
    15 Goblet Squats (Double Kettlebell)

  8. 5
    Apr
    2014
    2 comments

    Sat, Apr 5th

    CrossFit
    Skill
    1) 15 Minutes to Establish a 1RM Snatch

    2) 15 Minutes to Establish a 1RM Clean & Jerk

    Conditioning (Chipper)
    70 Double Unders
    50 Kettlebell Overhead Lunges (25 each arm)
    30 Toes to Bar
    10 Handstand Push Ups

    15 minute cap.


    Strength & Conditioning
    Strength
    1) 15 Minutes to Establish a 1RM Push Press

    2) 15 Minutes to Establish a 1RM Front Squat

    Conditioning (Chipper)
    100 Single Unders
    50 Kettlebell Overhead Lunges (25 each arm)
    30 Abmat Sit Ups
    10 Ring Push Ups

    15 minute cap.

  9. 4
    Apr
    2014
    2 comments

    Fri, Apr 4th

    CrossFit
    Gymnastics Warm Up
    5 Rope Climbs, rest 60-90 seconds.

    Strength
    5X5 Tempo High Bar Back Squat @ 75% – rest 60 sec.

    *Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.

    Conditioning (Heavy Metcon)
    5 Rounds of
    5/3 Bar Muscle Ups
    10 Power Clean & Push Jerks (70Kg/45Kg)
    Run 200m

    18 Minute Time Cap.


    Strength & Conditioning
    Gymnastics Warm Up
    5 Rope Climbs, rest 60-90 seconds.

    Strength
    5X5 Tempo High Bar Back Squat @ 75% – rest 60 sec.

    *Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.

    Conditioning
    5 Rounds of
    5/3 Strict Pull Ups
    10 Dumbbell Push Presses (Heavy)
    Run 200m

    18 Minute Time Cap.

  10. 2
    Apr
    2014
    4 comments

    Wed, Apr 2nd

    CrossFit
    Gymnastics Warm Up
    8 minutes, alternating:
    Single Arm Thrusters
    Ring Rows

    Skill
    7X1 Hang Clean (just above the knee) and Jerk – work to a max for the day

    Conditioning (Aerobic Capacity)
    Run 800m
    40 Wall Balls
    40 Kettlebell Swings 32Kg/24Kg
    Run 800m

    20 Minute time cap.


    Strength & Conditioning
    Gymnastics Warm Up
    8 minutes, alternating:
    Single Arm Thrusters
    Ring Rows

    Strength
    A) Power Clean 5 x 3
    -Pigeon Stretch (30 Seconds)-
    B) Turkish Get Up 5 x 1 each arm.
    -Tactical Frog (30 Seconds)-

    Conditioning
    Run 800m
    40 Wall Balls
    40 Kettlebell Swings 32Kg/24Kg
    Run 800m

    20 minute time cap.