CrossFit Blog

  1. 23
    Sep
    2014
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    Tue, Sep 23rd

  2. 22
    Sep
    2014
    0 comments

    Mon, Sep 22nd

  3. 21
    Sep
    2014
    0 comments

    The Week Ahead Sep 22nd-Sep 27th

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

    Barbell Skill (18 Minutes)
    CrossFit
    5X1 Hang Snatch from (just above knee) – work to a heavy but perfect single for the day. Ideally no misses. Last heavy week.

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

    Conditioning (18 Minutes)
    Run 800m
    15 Hang Power Cleans (60Kg/40Kg)/Kettlebell Swings
    20 Front Rack Lunges/Single Arm Overhead Lunges
    15 Hang Power Cleans (60Kg/40Kg)/Kettlebell Swings
    20 Front Rack Lunges/Single Arm Overhead Lunges
    15 Hang Power Cleans (60Kg/40Kg)/Kettlebell Swings
    20 Front Rack Lunges/Single Arm Overhead Lunges
    Run 800m

    Bodyweight Skill (7 Minutes)
    3 x 40 seconds on/20 seconds off Hollow Hold
    3 x 40 seconds on/20 seconds off Arch Hold

    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. Last week before deload.

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

    Conditioning (12 Minutes)
    EMOM ALAP 12
    1-5 Strict Handstand Push Ups
    3-7 Toes to Bar/V-Ups/Sit Ups
    30-50 Double Unders/Single Unders

    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
    4 Rounds:
    1 Minute Sled Push
    1 Minute Burpees
    1 Minute Wall Balls
    1 Minute Rest

    Bodyweight/Midline
    L-Sits
    Shoulder Raises

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

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

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

    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 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)
    15-12-9
    Hang Snatch (45Kg/30Kg)/Kettlebell Snatch
    Strict Pull Ups

  4. 20
    Sep
    2014
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    Sat, Sep 20th

    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

    Troubleshooting Paleo – Robb Wolf

  5. 19
    Sep
    2014
    0 comments

    Fri, Sep 19th

    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.

    Go Anaerobic: What It Is and Why to Do It – Eric C. Stevens

  6. 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

  7. 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

  8. 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)

     

  9. 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

  10. 8
    Sep
    2014
    0 comments

    Mon, Sep 8th