CrossFit Blog

  1. 22
    Oct
    2014
    0 comments

    Wed, Oct 22nd

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

    Conditioning (12 Minutes)
    100 Double Unders/Single Unders
    15 Strict Pull Ups
    75 Double Unders/Single Unders
    12 Strict Pull Ups
    50 Double Unders/Single Unders
    9 Strict Pull 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)

  2. 21
    Oct
    2014
    0 comments

    Tue, Oct 21st

    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
    15 minutes to do: 5X1 Two Position Clean (hang & power position) + Jerk

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

    Conditioning

    AMRAP 12
    20 Kettlebell Swings
    20 Overhead Single Arm Walking Lunges
    20 Abmat Sit Ups

  3. 20
    Oct
    2014
    0 comments

    Mon, Oct 20th

    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 Pause Snatches (3 count pause at the knee) – heavy but NO MISSES, absolute strict pause at the knee

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

    Conditioning (12 Minutes)
    100 Burpees for time
    Starting at 0:00, Each Minute on the Minute Perform 5 Wall Balls

  4. 19
    Oct
    2014
    0 comments

    The Week Ahead Oct 20th-Oct 25th

    Monday
    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 Pause Snatches (3 count pause at the knee) – heavy but NO MISSES, absolute strict pause at the knee

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

    Conditioning (12 Minutes)
    100 Burpees for time
    Starting at 0:00, Each Minute on the Minute Perform 5 Wall Balls

    Tuesday
    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
    15 minutes to do: 5X1 Two Position Clean (hang & power position) + Jerk

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

    Conditioning

    AMRAP 12
    20 Kettlebell Swings
    20 Overhead Single Arm Walking Lunges
    20 Abmat Sit Ups

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

    Conditioning (12 Minutes)
    100 Double Unders/Single Unders
    15 Strict Pull Ups
    75 Double Unders/Single Unders
    12 Strict Pull Ups
    50 Double Unders/Single Unders
    9 Strict Pull 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)

    Friday
    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

    Saturday
    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

  5. 18
    Oct
    2014
    0 comments

    Sat, Oct 18th

    ynamic Range of Motion
    Snatch Warm Up

    Barbell Skill

    CrossFit
    1) 10 Minutes to establish a 1RM Snatch
    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 5RM Push Press
    2) 12 Minutes to Establish a 5RM Front Squat

    Conditioning (15 Minutes)
    “Grace”
    30 Power Clean & Push Jerks, 60Kg/40Kg

    Strength & Conditioning
    AMRAP 10
    10 Double Kettlebell Swings
    10 Dumbbell Push Presses

    Compare to May 27th

  6. 17
    Oct
    2014
    0 comments

    Fri, Oct 17th

    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)
    As Many Rounds As Possible in 12 Minutes of:
    90 Double Unders/Single Unders
    60 Pistols/Box Steps
    15 Muscle Ups/Ring Pull Ups/Strict Pull Ups

    Compare to Sept 6th

    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)

  7. 15
    Oct
    2014
    1 comment

    Wed, Oct 15th

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

    Conditioning (12 Minutes)
    50 Strict Pull Ups, for time
    Every time you come off the bar complete 30 Double Unders/60 Single Unders

    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)

    A Different Approach to Mobility – James Hoffman

     

  8. 14
    Oct
    2014
    0 comments

    Tue, Oct 14th

    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
    15 minutes to do: 5X1 Two Position Clean (hang & power position) + Jerk

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

    Conditioning
    100 Wall Balls for time.
    Every time you stop performing wall balls perform 5 Burpees. Resting the wall ball against the wall counts as stopping!

  9. 13
    Oct
    2014
    0 comments

    Mon, Oct 13th

    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 Pause Snatches (3 count pause at the knee) – heavy but NO MISSES, absolute strict pause at the knee

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

    Conditioning (Redline – 12 Minutes)
    10 Minute VO2 Max Test
    15 seconds max effort kettlebell snatch right hand
    15 seconds rest
    15 seconds max effort kettlebell snatch left hand
    15 seconds rest
    for 10 minutes.

    We Are The Sum of Our Injuries – Bryce Smith

  10. 12
    Oct
    2014
    0 comments

    The Week Ahead Oct 13th-Oct 18th

    Monday
    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 Pause Snatches (3 count pause at the knee) – heavy but NO MISSES, absolute strict pause at the knee

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

    Conditioning (Redline – 12 Minutes)
    10 Minute VO2 Max Test
    15 seconds max effort kettlebell snatch right hand
    15 seconds rest
    15 seconds max effort kettlebell snatch left hand
    15 seconds rest
    for 10 minutes.

    Tuesday
    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
    15 minutes to do: 5X1 Two Position Clean (hang & power position) + Jerk

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

    Conditioning
    100 Wall Balls for time.
    Every time you stop performing wall balls perform 5 Burpees. Resting the wall ball against the wall counts as stopping!

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

    Conditioning (12 Minutes)
    50 Strict Pull Ups, for time
    Every time you come off the bar complete 30 Double Unders/60 Single Unders

    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)

    Friday
    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)
    As Many Rounds As Possible in 12 Minutes of:
    90 Double Unders/Single Unders
    60 Pistols/Box Steps
    15 Muscle Ups/Ring Pull Ups/Strict Pull Ups

    Compare to Sept 6th

    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)

    Saturday
    Dynamic Range of Motion
    Snatch Warm Up

    Barbell Skill

    CrossFit
    1) 10 Minutes to establish a 1RM Snatch
    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 5RM Push Press
    2) 12 Minutes to Establish a 5RM Front Squat

    Conditioning (15 Minutes)
    “Grace”
    30 Power Clean & Push Jerks, 60Kg/40Kg

    Strength & Conditioning
    AMRAP 10
    10 Double Kettlebell Swings
    10 Dumbbell Push Presses

    Compare to May 27th