CrossFit Blog

  1. 19
    Jun
    2013
    7 comments

    Wed, Jun 19th

    nadiarugby

    Gymnastics Warm Up
    10 Minutes, alternating
    Rope Climbs
    Handstand Walks

    Snatch Efficiency Baseline

    EMOM for 5 minutes:

    2 Snatches (full) @ 80%

    Then, when the clock hits 5:00-

    2 minute AMRAP of:

    Snatches (full) @ 80%

    Conditioning

    Run 1 Mile for time.

  2. 18
    Jun
    2013
    11 comments

    Tue, Jun 18th

    Gymnastics Warm Up
    8 Minutes, alternating:
    Toes to Bar
    Shoulder Touches

    Strength
    20 Minutes to establish a 1RM High Bar Back Squat

    Conditioning
    150 Burpees

    Will winning in sports be determined by technology?

  3. 17
    Jun
    2013
    7 comments

    Mon, Jun 17th

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    Gymnastics Warm Up
    Strict Muscle Ups (rest 30-90 seconds)
    OR
    5 x 3 Banded/Rowing/Kneeling Muscle Ups, rest 90 seconds

    Strength
    12 minutes to establish a 1RM Push Press.

    Conditioning

    “Helen”

    3 rounds for time of:

    Run 400m
    21 Kettlebell Swings 24/16Kg
    12 Pull-ups

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  4. 16
    Jun
    2013
    0 comments

    The Week Ahead Jun 17th-Jun 22nd

    Monday
    Gymnastics Warm Up
    Strict Muscle Ups (rest 30-90 seconds)
    OR
    5 x 3 Banded/Rowing/Kneeling Muscle Ups, rest 90 seconds

    Strength
    12 minutes to establish a 1RM Push Press.

    Conditioning

    “Helen”

    3 rounds for time of:

    Run 400m
    21 Kettlebell Swings 24/16Kg
    12 Pull-ups

    Tuesday
    Gymnastics Warm Up
    8 Minutes, alternating:
    Toes to Bar
    Shoulder Touches

    Strength
    20 Minutes to establish a 1RM High Bar Back Squat

    Conditioning
    150 Burpees

    Wednesday
    Gymnastics Warm Up
    10 Minutes, alternating
    Rope Climbs
    Handstand Walks

    Snatch Efficiency Baseline

    EMOM for 5 minutes:

    2 Snatches (full) @ 80%

    Then, when the clock hits 5:00-

    2 minute AMRAP of:

    Snatches (full) @ 80%

    Conditioning

    Run 1 Mile for time.

    Friday
    Gymnastics Warm Up
    10 Minutes, alternating:
    Scap Ring Rows
    Scap Push Ups

    Strength
    15 Minutes to Establish a 1RM Jerk

    Conditioning
    “Elizabeth” (Power version)
    21-15-9 of:

    Power Cleans 60Kg/40Kg
    Ring Dips

    Saturday

    1) 15 minutes to establish a 1RM Clean.

    *Notes: No more than 5 heavy attempts.

    2) 15-20 minutes to establish a 1RM Deadlift.

  5. 15
    Jun
    2013
    3 comments

    Sat, Jun 15th

    donna

    Skill
    15 Minutes to establish a 1RM Clean and Jerk

    Conditioning
    “Isabel”

    30 Snatch for time @ 60Kg/40Kg

  6. 14
    Jun
    2013
    3 comments

    Fri, Jun 14th

    running

    Gymnastics Warm Up
    10 Minutes, alternating:
    Scap Ring Rows
    Scap Push Ups

    Strength
    5X3 HBBS @ 65% – rest 90 sec.

    *Notes: Down and up quick, no pause. Make sure to hit absolute full depth.

    Conditioning

    4 rounds for total working time:

    Run 400m
    12 Handstand Push Ups
    12 Pullups

    Rest 1:1

    Learning to Exhale While Running – Valerie Hunt
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  7. 12
    Jun
    2013
    6 comments

    Wed, Jun 12th

    Gymnastics Warm Up
    10 Minutes, alternating
    Rope Climbs
    Toes to Bar

    Skill
    12 minutes to establish a 1RM Power Snatch.

    Conditioning

    3 rounds for time of:
    5 Muscle Ups
    20 Kettlebell Snatch + Overhead Lunge 24/16kg (10L/1)R)
    40 Double-Unders

    The Last Two Meets I’ve Lifted In – Matt Foreman

  8. 11
    Jun
    2013
    6 comments

    Tue, Jun

    Gymnastics Warm Up
    10 Minutes, alternating:
    Toes to Bar
    Shoulder Touches

    7X1 Clean and Jerk up to 80% – rest as needed, no higher than 80%

    Conditioning

    3 rounds for time of:

    Run 800m
    25 Burpees

    In The Gym With Carl Paoli – David Tao

  9. 10
    Jun
    2013
    7 comments

    Mon, Jun 10th

    Gymnastics Warm Up
    Strict Muscle Ups (rest 30-90 seconds)
    OR
    5 x 3 Banded/Rowing/Kneeling Muscle Ups, rest 90 seconds

    Skill
    7X1 Snatch up to 80% – rest 60 seconds, no higher than 80%

    Conditioning

    12 minute AMRAP of:

    7 Power Clean & Jerks @ 70Kg/45Kg
    14 Front Squats @ 70Kg/45Kg
    Run 200m

    Virtuosity & Durability – Michael Winchester

  10. 9
    Jun
    2013
    0 comments

    The Week Ahead Jun 10th – Jun 15th

    Monday
    Gymnastics Warm Up
    Strict Muscle Ups (rest 30-90 seconds)
    OR
    5 x 3 Banded/Rowing/Kneeling Muscle Ups, rest 90 seconds

    Skill
    7X1 Snatch up to 80% – rest 60 seconds, no higher than 80%

    Conditioning

    12 minute AMRAP of:

    7 Power Clean & Jerks @ 70Kg/45Kg
    14 Front Squats @ 70Kg/45Kg
    Run 200m

    Tuesday
    Gymnastics Warm Up
    10 Minutes, alternating:
    Toes to Bar
    Shoulder Touches

    7X1 Clean and Jerk up to 80% – rest as needed, no higher than 80%

    Conditioning

    3 rounds for time of:

    Run 800m
    25 Burpees

    Wednesday
    Gymnastics Warm Up
    10 Minutes, alternating
    Rope Climbs
    Toes to Bar

    Skill
    12 minutes to establish a 1RM Power Snatch.

    Conditioning

    3 rounds for time of:
    5 Muscle Ups
    20 Kettlebell Snatch + Overhead Lunge 24/16kg (10L/1)R)
    40 Double-Unders

    Friday
    Gymnastics Warm Up
    10 Minutes, alternating:
    Scap Ring Rows
    Scap Push Ups

    Strength
    5X3 HBBS @ 65% – rest 90 sec.

    *Notes: Down and up quick, no pause. Make sure to hit absolute full depth.

    Conditioning

    4 rounds for total working time:

    Run 400m
    12 Handstand Push Ups
    12 Pullups

    Rest 1:1

    Saturday
    Skill
    15 Minutes to establish a 1RM Clean and Jerk

    Conditioning
    “Isabel”

    30 Snatch for time @ 60Kg/40Kg