CrossFit Blog

  1. 21
    Nov
    2014
    0 comments

    Friday, November 21st

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

    Bodyweight Skill (10 Minutes)
    Each Minute for 8 Minutes
    x Strict Pull Ups
    3-8 Burpees

    If you performed the strict pullup EMOM last week, try to add 1 rep to the strict pullup if you were succesful in all rounds last week.

    Barbell Skill (20 Minutes)
    CrossFit
    Power Snatch: 5×3 – 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 (15 Minutes)

    3 Rounds:
    15 Ring Rows
    15 Kettlebell Swings/ Hang Power Cleans (medium)
    15 Ring Dips

  2. 19
    Nov
    2014
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    Wednesday, November 19th

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

    Bodyweight Skill
    7 Minutes
    x Toes to Bar
    3-8 Wall Balls

    If you performed the toes to bar EMOM last week, try to add 1 rep to each of your rounds this week E.g. If you got 5 each minute on the minute last week, do 6 each minute on the minute.

    For the wall balls, stay well below “panic breathing”. You should be mildly out of breath, but not so exhausted you can’t complete the rest of the class!

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

    Strength & Conditioning
    5×5 Back Squat – add between 1kg and 2.5kg to previous 5×5

    Conditioning (16 Minutes)

    4 Rounds:
    Without putting the kettlebell down:
    8-5-3
    Kettlebell Cleans, left arm
    Kettlebell Front Squats, left arm
    8-5-3
    Kettlebell Cleans, right arm
    Kettlebell Front Squats, right arm

    Rest 2:00 between rounds. Use the heaviest kettlebell possible without breaking up the set.

  3. 18
    Nov
    2014
    0 comments

    Tuesday, November 18th

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

    Bodyweight Skill (10 Minutes)
    L-Sits
    Shoulder Raises

    Barbell Skill (20 Minutes)

    CrossFit
    5X1 Clean + Jerk from the low hang (1″ from floor) – 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
    As Many Rounds as Possbile in 12 minutes of:
    5 Wall Walks
    20 Walking Lunges
    10 Toes-to-bar

  4. 17
    Nov
    2014
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    Monday, November 17th

    Dynamic Range of Motion
    Get Up Planks
    Rollovers
    Spidey Lunges

    Barbell Skill (18 Minutes)
    CrossFit
    7X1 Low Hang Snatch (just 1 inch above floor) – 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

    4 Rounds:
    1 minute Max Effort Wallballs
    1 minute Max Effort Burpees
    2 minutes Rest

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

  5. 16
    Nov
    2014
    0 comments

    The Week Ahead Mon Nov 17th – Saturday Nov 22nd

    Monday
    Dynamic Range of Motion
    Get Up Planks
    Rollovers
    Spidey Lunges

    Barbell Skill (18 Minutes)
    CrossFit
    7X1 Low Hang Snatch (just 1 inch above floor) – 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

    4 Rounds:
    1 minute Max Effort Wallballs
    1 minute Max Effort Burpees
    2 minutes Rest

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

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

    Bodyweight Skill (10 Minutes)
    L-Sits
    Shoulder Raises

    Barbell Skill (20 Minutes)

    CrossFit
    5X1 Clean + Jerk from the low hang (1″ from floor) – 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
    As Many Rounds as Possbile in 12 minutes of:
    5 Wall Walks
    20 Walking Lunges
    10 Toes-to-bar

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

    Bodyweight Skill
    7 Minutes
    x Toes to Bar
    3-8 Wall Balls

    If you performed the toes to bar EMOM last week, try to add 1 rep to each of your rounds this week E.g. If you got 5 each minute on the minute last week, do 6 each minute on the minute.

    For the wall balls, stay well below “panic breathing”. You should be mildly out of breath, but not so exhausted you can’t complete the rest of the class!

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

    Strength & Conditioning
    5×5 Back Squat – add between 1kg and 2.5kg to previous 5×5

    Conditioning (16 Minutes)

    4 Rounds:
    Without putting the kettlebell down:
    8-5-3
    Kettlebell Cleans, left arm
    Kettlebell Front Squats, left arm
    8-5-3
    Kettlebell Cleans, right arm
    Kettlebell Front Squats, right arm

    Rest 2:00 between rounds. Use the heaviest kettlebell possible without breaking up the set.

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

    Bodyweight Skill (10 Minutes)
    Each Minute for 8 Minutes
    x Strict Pull Ups
    3-8 Burpees

    If you performed the strict pullup EMOM last week, try to add 1 rep to the strict pullup if you were succesful in all rounds last week.

    Barbell Skill (20 Minutes)
    CrossFit
    Power Snatch: 5×3 – 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 (15 Minutes)

    3 Rounds:
    15 Ring Rows
    15 Kettlebell Swings/ Hang Power Cleans (medium)
    15 Ring Dips

    Saturday

    Barbell Skill
    CrossFit
    1) 10 Minutes to establish a 1RM Clean and 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
    10-9-8-7-6-5-4-3-2-1
    Thrusters (45kg/30kg) (or Dumbell Thrusters)
    Bar Hop Burpees

  6. 15
    Nov
    2014
    0 comments

    Sat, Nov 15th

    Barbell Skill
    CrossFit
    1) 10 Minutes to establish a 1RM Snatch
    2) 4X5 Front Squats, build to a 5RM

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

    Conditioning
    5 Rounds
    1 Minute Sled Push
    2 Minutes Rest

    (Add weight so you can make 100′ sled push. Try to add more than October 24th.)

    How To Manage Anxiety (With No Suggestions Of Medication And Meditation!) – Alice Dartnell

  7. 14
    Nov
    2014
    0 comments

    Fri, Nov 14th

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

    Bodyweight Skill (10 Minutes)
    Each Minute for 8 Minutes
    x Strict Pull Ups
    3-8 Burpees

    For those who completed the 2 minute strict pull up test, perform 10% of the total volume you performed in that test. E.g. If you completed 20 strict pull ups, do 2 each minute on the minute.

    Barbell Skill (20 Minutes)
    CrossFit
    Power Clean & Push Jerk: 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 (12 Minutes)
    AMRAP 12
    7 Deadlifts 120Kg/80Kg
    14 Wall Balls
    21 Double Unders (Unbroken)

     

    8 Things Happy People Do But Rarely Talk About – Steve Lux

  8. 12
    Nov
    2014
    0 comments

    Wed, Nov 12th

    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)
    50 Kettlebell Snatches (25 each arm)
    40 Pistols
    30 Power Cleans (45Kg/30Kg)
    20 Handstand Push Ups (Kipping Allowed)
    10 Bar Muscle Ups/Chest to Bar Pull Ups/Pull Ups

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

     

    The Psychology of Getting More Done (In Less Time) – Gregory Ciotti

  9. 11
    Nov
    2014
    0 comments

    Tue, Nov 11th

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

    Bodyweight Skill
    7 Minutes
    x Toes to Bar
    3-8 Wall Balls

    If you performed the toes to bar test last week, use 1/6th of your score. E.g. If you got 36 toes to bar, do 6 each minute on the minute. Why 1/6th? It’s 30 seconds average work.

    For the wall balls, stay well below “panic breathing”. You should be mildly out of breath, but not so exhausted you can’t complete the rest of the class!

    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
    15-12-9
    Weighted Pull Ups
    Push Press 60Kg/40Kg (Push Press, not Push Jerk – this workout is supposed to be heavy)

    Everything I Never Knew I Needed – Katie Ellin

  10. 10
    Nov
    2014
    0 comments

    Mon, Nov 10th

    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
    40 Strict Handstand Push Ups
    *every time you come off the wall/stop pushing, perform 30 Double Unders

     

    Why Are You Here? - Mike Gray