CrossFit Blog

  1. 31
    Oct
    2014
    0 comments

    Fri, Oct 31st

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

    Barbell Skill (20 Minutes)
    CrossFit
    Power Clean & Push Jerk: 4X5@80% (of 5rm) – 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)
    “Fran”
    21-15-9
    Thrusters 45Kg/30Kg
    Pull Ups

    Bodyweight Skill (10 Minutes)
    3 x 40 seconds on/20 seconds off Hollow Holds
    3 x 40 seconds on/20 seconds off Arch Holds

    Principles that Apply to All Athletes – Travis Mash

  2. 29
    Oct
    2014
    1 comment

    Wed, Oct 29th

    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
    4X5 @ 80% (of 5rm) Back Squats – rest 2:00 between each set

    Conditioning (15 Minutes)
    “Diane”

    21-15-9
    Deadlifts, 102Kg/70Kg
    Handstand Push Ups

    S&C Version
    30-20-10
    Kettlebell Swings
    Push 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)

    Slow and Steady - Mike Carlson

  3. 28
    Oct
    2014
    0 comments

    Tue, Oct 28th

    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
    5X1 @ 80% (of max for the complex) Two Position Clean + Jerk (hang & power position) – 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
    Conditioning (15 Minutes)
    Strict Nasty Girls (Kinda)
    3 Rounds:
    30 Pistols
    5 Strict Muscle Ups
    10 Hang Power Cleans (60Kg/40Kg)

    Strength & Conditioning
    3 Rounds
    30 Box Steps (20″)
    10 Ring Rows
    10 Dumbbell Push Press

    Compare to July 30th

    An Interview With Dominic Munnelly

  4. 27
    Oct
    2014
    0 comments

    Mon, Oct 27th

    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 @ 80% (of 2rm) Pause Snatches (3 count pause at the knee)

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

    Conditioning (12 Minutes)
    EMOM ALAP 12
    5-10 Wall Balls
    30-50 Double Unders/Single Unders

  5. 26
    Oct
    2014
    0 comments

    The Week Ahead Oct 27th-Nov 1st

    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 @ 80% (of 2rm) Pause Snatches (3 count pause at the knee)

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

    Conditioning (12 Minutes)
    EMOM ALAP 12
    5-10 Wall Balls
    30-50 Double Unders/Single Unders

    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
    5X1 @ 80% (of max for the complex) Two Position Clean + Jerk (hang & power position) – 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
    Conditioning (15 Minutes)
    Strict Nasty Girls (Kinda)
    3 Rounds:
    30 Pistols
    5 Strict Muscle Ups
    10 Hang Power Cleans (60Kg/40Kg)

    Strength & Conditioning
    3 Rounds
    30 Box Steps (20″)
    10 Ring Rows
    10 Dumbbell Push Press

    Compare to July 30th

    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
    4X5 @ 80% (of 5rm) Back Squats – rest 2:00 between each set

    Conditioning (15 Minutes)
    “Diane”

    21-15-9
    Deadlifts, 102Kg/70Kg
    Handstand Push Ups

    S&C Version
    30-20-10
    Kettlebell Swings
    Push 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
    Power Clean & Push Jerk: 4X5@80% (of 5rm) – 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)
    “Fran”
    21-15-9
    Thrusters 45Kg/30Kg
    Pull Ups

    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 (20 Minutes)
    Conditioning (Aerobic Capacity – 20 Minutes)
    Run 400m
    7 Power Snatches 45Kg/30Kg
    7 Overhead Squats 45Kg/30Kg
    21 Lateral Bar Hop Burpees
    7 Power Snatches 45Kg/30Kg
    7 Overhead Squats 45Kg/30Kg
    21 Lateral Bar Hop Burpees
    7 Power Snatches 45Kg/30Kg
    7 Overhead Squats 45Kg/30Kg
    Run 400m

    Compare to June 28th

  6. 25
    Oct
    2014
    0 comments

    Sat, Oct 25th

    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

  7. 24
    Oct
    2014
    0 comments

    Fri, Oct 24th

    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

     

  8. 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)

  9. 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

  10. 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