CrossFit Blog

  1. 17
    Sep
    2014
    0 comments

    Wed, Sep 17th

    Dynamic Range of Motion
    Hollow/Arch on Bar
    Dog Up/Dog Down
    Spidey Lunges

    Barbell Skill (20 Minutes)
    CrossFit
    3X8 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth)

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

    Conditioning

    -CrossFit-
    Run 800m
    21 Strict Handstand Push Ups
    21 Hang Power Snatches 35Kg/20Kg
    15 Strict Handstand Push Ups
    15 Hang Power Snatches 35Kg/20Kg
    9 Strict Handstand Push Ups
    9 Hang Power Snatches 35Kg/20Kg
    Run 800m

    -Strength & Conditioning-
    Run 800m
    21 Dips/Push Ups
    21 Kettlebell Snatches
    15 Dips/Push Ups
    15 Kettlebell Snatches
    9 Dips/Push Ups
    9 Kettlebell Snatches
    Run 800m

    Bodyweight Skill (7 Minutes)
    3 x 30 seconds on/30 seconds off Hollow Hold
    3 x 30 seconds on/30 seconds off Arch Hold

    Effortless Mobility – Ryan Brown

  2. 16
    Sep
    2014
    1 comment

    Tue, Sep 16th

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

    Bodyweight Skill (10 Minutes)
    CrossFit: Strict Muscle Ups
    Strength & Conditioning: Weighted Pull Ups

    Barbell Skill (15 Minutes)
    CrossFit
    15 minutes for 5X1 Clean & Jerk from the hang – work to a heavy but perfect single for the day. Ideally no misses.

    Strength & Conditioning
    A) Romanian Deadlift 3 x 10, rest 45 seconds
    B) Single Arm Press 3 x 8, rest 45 seconds

    Conditioning (15 Minutes)
    5 Rounds:
    1 Minute Wall Balls
    1 Minute Burpees
    1 Minute Rest

  3. 15
    Sep
    2014
    0 comments

    Mon, Sep 15th

    Dynamic Range of Motion
    Hollow/Arch on Bar
    Rollovers
    Spidey Lunges

    Barbell Skill (20 Minutes)
    CrossFit
    5X1 Hang Snatch from (just above knee) – work to a heavy but perfect single for the day. Ideally no misses.

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

    Midline Skill (8 Minutes)
    Strict Toes to Bar/Straight Leg Raises/Knee Raises
    Strict Handstand Push Ups

    Conditioning (15 Minutes)
    AMRAP 12:
    12 Ring Rows
    12 Single Arm Kettlebell Push Presses (6 each arm)
    12 Kettlebell Swings
    12 Single Arm Overhead Lunges (6 each arm)

     

  4. 14
    Sep
    2014
    0 comments

    The Week Ahead Sep 15th-Sep 20th

    Monday
    Dynamic Range of Motion
    Hollow/Arch on Bar
    Rollovers
    Spidey Lunges

    Barbell Skill (20 Minutes)
    CrossFit
    5X1 Hang Snatch from (just above knee) – work to a heavy but perfect single for the day. Ideally no misses.

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

    Midline Skill (8 Minutes)
    Strict Toes to Bar/Straight Leg Raises/Knee Raises
    Strict Handstand Push Ups

    Conditioning (15 Minutes)
    AMRAP 12:
    12 Ring Rows
    12 Single Arm Kettlebell Push Presses (6 each arm)
    12 Kettlebell Swings
    12 Single Arm Overhead Lunges (6 each arm)

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

    Bodyweight Skill (10 Minutes)
    CrossFit: Strict Muscle Ups
    Strength & Conditioning: Weighted Pull Ups

    Barbell Skill (15 Minutes)
    CrossFit
    15 minutes for 5X1 Clean & Jerk from the hang – work to a heavy but perfect single for the day. Ideally no misses.

    Strength & Conditioning
    A) Romanian Deadlift 3 x 10, rest 45 seconds
    B) Single Arm Press 3 x 8, rest 45 seconds

    Conditioning (15 Minutes)
    5 Rounds:
    1 Minute Wall Balls
    1 Minute Burpees
    1 Minute Rest

    Wednesday
    Dynamic Range of Motion
    Hollow/Arch on Bar
    Dog Up/Dog Down
    Spidey Lunges

    Barbell Skill (20 Minutes)
    CrossFit
    3X8 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth)

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

    Conditioning

    -CrossFit-
    Run 800m
    21 Strict Handstand Push Ups
    21 Hang Power Snatches 35Kg/20Kg
    15 Strict Handstand Push Ups
    15 Hang Power Snatches 35Kg/20Kg
    9 Strict Handstand Push Ups
    9 Hang Power Snatches 35Kg/20Kg
    Run 800m

    -Strength & Conditioning-
    Run 800m
    21 Dips/Push Ups
    21 Kettlebell Snatches
    15 Dips/Push Ups
    15 Kettlebell Snatches
    9 Dips/Push Ups
    9 Kettlebell Snatches
    Run 800m

    Bodyweight Skill (7 Minutes)
    3 x 30 seconds on/30 seconds off Hollow Hold
    3 x 30 seconds on/30 seconds off Arch Hold

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

    Bodyweight Skill (10 Minutes)
    CrossFit
    Strict Chin Ups
    Handstand Walks

    Strength & Conditioning
    Strict Chin Ups
    Wall Walks

    Barbell Skill (15 Minutes)
    15 minutes to work to a 5RM Power Clean & Push Jerk (Touch n Go)

    Strength & Conditioning
    A) Bench Press 3 x 5, rest 45 seconds
    B) Dumbbell Bent Over Row 3 x 8 each arm, rest 45 seconds

    Conditioning (19 Minutes)
    4x400m Run
    Rest 2:00 between each run. Make each and every run an all out effort.

    Saturday
    Barbell Skill

    CrossFit
    1) 10 Minutes to establish a 1RM Snatch
    2) 3X8 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)
    3 Rounds of:
    50 Double Unders/Single Unders
    30 Wall Balls
    10 Bar Muscle Ups/Chest to Bar Pull Ups/Strict Pull Ups

  5. 8
    Sep
    2014
    0 comments

    Mon, Sep 8th

  6. 7
    Sep
    2014
    0 comments

    The Week Ahead Sep 8th-Sep 13th

    Monday
    Dynamic Range of Motion
    Hollow/Arch on Bar
    Rollovers
    Spidey Lunges

    Barbell Skill (20 Minutes)
    CrossFit
    5X1 Hang Snatch from (just above knee) – work to a heavy but perfect single for the day. Ideally no misses.

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

    Midline Skill (8 Minutes)
    Strict Toes to Bar/Straight Leg Raises/Knee Raises
    Strict Handstand Push Ups

    Conditioning (15 Minutes)
    5 Rounds of:
    15 Burpees
    15 Kettlebell Swings

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

    Bodyweight Skill (10 Minutes)
    CrossFit: Strict Muscle Ups
    Strength & Conditioning: Strict Pull Ups

    Barbell Skill (15 Minutes)
    CrossFit
    15 minutes for 5X1 Clean & Jerk from the hang – work to a heavy but perfect single for the day. Ideally no misses.

    Strength & Conditioning
    A) Romanian Deadlift 3 x 10, rest 45 seconds
    B) Single Arm Press 3 x 8, rest 45 seconds

    Conditioning (15 Minutes)
    3 Rounds:
    30 Wall Balls
    20 Chest to Bar Pull Ups

    3 Rounds:
    30 Wall Balls
    20 Ring Rows

    Wednesday
    Dynamic Range of Motion
    Hollow/Arch on Bar
    Dog Up/Dog Down
    Spidey Lunges

    Barbell Skill (20 Minutes)
    CrossFit
    3X8 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth)

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

    Bodyweight Skill (7 Minutes)
    3 x 30 seconds on/30 seconds off Hollow Hold
    3 x 30 seconds on/30 seconds off Arch Hold

    Conditioning
    CrossFit
    3 Rounds:
    10 Deadlifts 125Kg/75Kg
    50 Double Unders

    Strength & Conditioning
    5 Rounds
    30 Sit Ups
    30 Single Unders

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

    Bodyweight Skill (10 Minutes)
    CrossFit
    Weighted Chin Ups
    Handstand Walks

    Strength & Conditioning
    Weighted Chin Ups

    Barbell Skill (15 Minutes)
    15 minutes to work to a 5RM Power Snatch

    Strength & Conditioning
    A) Bench Press 3 x 5, rest 45 seconds
    B) Dumbbell Bent Over Row 3 x 8 each arm, rest 45 seconds

    Conditioning (19 Minutes)
    4x400m Run
    Rest 2:00 between each

    Saturday
    Barbell Skill

    CrossFit
    1) 10 Minutes to establish a 1RM Clean & Jerk
    2) 3X8 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)
    10 Strict HSPU
    20 Pull-ups
    30 Burpees
    60 Double-Unders
    30 Burpees
    20 Pull-ups
    10 Strict HSPU

  7. 5
    Sep
    2014
    0 comments

    Fri, Sep 5th

    photo 1 (2)

  8. 3
    Sep
    2014
    1 comment

    Wed, Sep 3rd

    Dynamic Range of Motion
    Hollow/Arch on Bar
    Dog Up/Dog Down
    Spidey Lunges

    Barbell Skill (20 Minutes)
    CrossFit
    4X5 Pause Back Squats @ 65% (STRICT 3 second pause in the bottom at absolute bottom depth – NO BOUNCE) – rest 90 seconds

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

    Bodyweight Skill (7 Minutes)
    3 x 30 seconds on/30 seconds off Hollow Hold
    3 x 30 seconds on/30 seconds off Arch Hold

    Conditioning (Aerobic Development – 20 minutes)
    “Nicole”
    As Many Rounds in 20 Minutes of:
    400m Run
    Max Effort Pull Ups

    *If you’ve 5 plus pull ups you may do “strict kipping”, ensuring that you keep your body in the hollow and arch positions. If you are on banded pull ups select a band that allows you to get between 5-10 pull ups each round.

    Compare to August 1st

     

  9. 2
    Sep
    2014
    2 comments

    Tue, Sep 2nd

    photo 1 (1)

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

    Bodyweight Skill (10 Minutes)
    CrossFit: Strict Muscle Ups
    Strength & Conditioning: Weighted Pull Ups

    Barbell Skill (15 Minutes)
    CrossFit
    3 Position Snatch (Floor, Hang, Power Position – do not drop bar): 5X1 @ 80% of all-time max for the complex.

    Strength & Conditioning
    A) Romanian Deadlift 3 x 10, rest 45 seconds
    B) Single Arm Press 3 x 8, rest 45 seconds

    Conditioning (Redline Pacing – 14 Minutes)
    7 Rounds:
    1 Minute Wall Balls
    1 Minute rest
    -try to pick a number that you can hit every round or improve on each round-

  10. 1
    Sep
    2014
    1 comment

    Mon, Sep 1st

    Dynamic Range of Motion
    Hollow/Arch on Bar
    Rollovers
    Spidey Lunges

    Barbell Skill (20 Minutes)
    CrossFit
    4X3 Pause Front Squats (3 count pause in bottom) @ 80% of 3RM Front Squat – rest 60 sec.

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

    Conditioning (15 Minutes)
    CrossFit
    “Dirty Diana”
    15-12-9
    Power Cleans 85Kg/55Kg
    6″/4″ Deficit Handstand Push Ups (Kipping is Allowed)

    Strength & Conditioning
    15-12-9 of:
    Double Kettlebell Swings (heavy)
    Dumbbell Push Presses (heavy)

    Compare to March 25th

    Midline Skill (7 Minutes)
    L-Sits
    Shoulder Raises