Uncategorized

CrossFit
Skill
Chest to Bar Pull-up / Bar Muscle-up
 
For Time:
400m Assault Runner
40 Single-Arm Dumbbell Snatch (alt arms) 50/35
40 Chest to Bar Pull-up
40 Russian Kettleblell Swing 70/53
40 Burpee to 6” reach
400m Row
___________________________
 
Competitor 1&2
5 rounds for load:
5 Bench Press
8 Bent Row/Seated Row
(alternate rounds with a partner)
 
For total reps:
Every 1:00 for 10:00
Odd min: Strict Handstand Push-up
Even min: Toes to Bar
*start every minute with 20 double under
(choose reps prior to start. unbroken)
 
3 rounds:
No rest between exercises.
8-12 Nautilus Mult-Triceps
6-8 Tempo Seated Dip (:05/:05)
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8-12 Nautilus Mult-Biceps
6-8 Tempo Front Pulldown (:05/:05)
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8-12 Nautilus Rowing Torso
6-8 Tempo Hammer Strength Low Row (:05/:05)
8-12 Hammer Strength Standing Shrug
(alternate rounds with a partner)
______________________________
 
Aerobic Capacity
AMRAP 30:00
1500m Row
1 mile Run (800m SB Carry)
1k Row
800m Run (400m SB Carry)
 
Tabata Side Plank
_______________________________
 
Weightlifting
Pause Power Snatch + Power Snatch
Build to a heavy set of 1+1
(pause just below the knee)
 
Pause Power Clean (BK) + Power Clean & Jerk
Build to a heavy set of 1+1
 
Push Press
75% 4×4
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“Art is contemplation. It is the pleasure of the mind which searches into nature and which there divines the spirit of which nature herself is animated.”
~Auguste Rodin

Upper Body H.I.T. (8a/9a/5p)
3 rounds:
No rest between exercises.
8-12 Cable Long Row
10-15 Rowing Torso
8-12 T-Bar Row
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8-12 Chest Press
10-15 Pec Deck
8-12 Seated Dip
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8-12 Low Row
10-15 Pullover
8-12 High Row
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8-12 Front Military Press
10-15 Plate Raise
8-12 BTN Shoulder Press
(alternate rounds with a partner)
______________________
 
Sleds (6p)
3 rounds:
20yd Sled Push Shuttle 180/135
40yd Sled Push Shuttle
20yd Sled Push Shuttle
40yd Sled Push Shuttle
20yd Sled Push Shuttle
*follow each round with a 300m recovery row
(alternate shuttles with a partner)
______________________
 
FitEssentials(6p)
AMRAP 10:00
7 Sumo Deadlift
14 Box Step-overs (alt legs)
7 Single arm DB Push Press (each arm)
 
(rest 5:00)
 
AMRAP 10:00
250/200m Row
20 Plank Shoulder Taps (alt arms)
10 Toes to Bar
______________________
 
Weightlifting (5p)
Snatch Drills
(10 mins)
 
Muscle Snatch + Snatch
4(1+2) -choose weight-
 
NF Clean + Clean & Jerk
4(1+1) -choose weight-
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“Be less curious about people and more curious about ideas.”
~Marie Curie
CrossFit
5 rounds for time:
27 Double Under
21 Kettlebell Swing 53/35
15 Bar Dip
9 Toes to bar
3 Burpees to a 6″ reach
(rest 1:00 between rounds)
__________________________
 
Competitor 1&2
At your mile pace:
400m Run
200m Recovery Jog
400m Run
200m Recovery Jog
400m Run
 
Don’t exceed 80% of 1RM
Thruster (no rack) 5-4-3-2-1
(rest 1:00 between sets)
 
5 rounds for total reps.
:20 Burpee to a 6″ reach
:40 Rest
:20 Wall Ball Shot 20/14
:40 Rest
:20 GHD Sit-up
:40 Rest
___________________________
 
Aerobic Capacity
3 rounds:
AMRAP 6:00
500/400m Row
400m Run or 200m MB Carry
*med ball get-ups in remaining time (alt sides)
(rest 3:00 between sets)
___________________________
 
Weightlifting
Power Snatch
90% 4×1
 
Power Clean + Push Press
90% 4 (1+1)
 
Snatch Push Press + Drop Snatch
4(1+2) -choose weight-
 
Single Leg Step-ups
4×10 (each leg) -choose weight-
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“Women are made to be loved, not understood.” 
~Oscar Wilde
CrossFit
For load:
Weighted Pull-up 3-3-3-3-3
(make consistent increases)
 
3 rounds for time:
15 Calorie Rower
12 Power Snatches 95/65
9 Burpees Over the Rower
______________
 
Competitor 1
For load:
Every 1:00 for 10:00
1 Split Power Cleans (blocks) + 2 Split Jerks
(add 10lbs/5lbs each set)
 
Strict Press
70% 1×3
75% 1×3
80% 2×1
85% 1×1
90% 2×2
70% Max Reps
 
Front Squat
3 waves
80% 1×1
80% 1×2
80% 1×3
(add 2.5% each wave. rest as needed)
 
3 rounds for time:
15 Calorie Rower
12 Power Snatches 95/65
9 Burpees Over the Rower
______________
 
Competitor 2
For load:
Every 1:00 for 10:00
3 Power Clean & Push Press
(add 10lbs/5lbs each set)
 
For load:
Weighted Bar Dips 3-3-3-3-3
(make consistent increases)
 
5 rounds for total reps:
8 Barbell Pullovers (use top weight from last week)
Max Strict Pull-ups
(rest 1:00 between rounds)
 
No measure:
100 Band Pulls
100 Band Triceps Extensions
 
5 rounds for time:
7 Back Squats 225/155
14 Kettlebell Swings 70/53
21 Calories on the Assault Bike
_______________
 
Weightlifting
Rest
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“Children are educated by what the grown-up is and not by his talk.”
~Carl Jung

CrossFit
Rest
___________

Competitor 1&2
Rest

___________

Sprints
6:00p Sled Pull at EVCF
___________

Weightlifting

Split Jerk
Work up to a Heavy 2
-then-
85% of Heavy Set: 3×3
 
Drop Snatch
85% 5×2
 
Barbell Lunge
3×8 -choose weight-
(8 each side, alternating legs)
 
Partner Leg Throw downs
4×20
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“If everyone is moving forward together, then success takes care of itself.”
~Henry Ford

 

CrossFit
For load:
Bench Press 8-5-5-3-3-3
(make consistent increases)
 
3 rounds for time:
800m Run
(rest 3:00)
_____________
 
Competitor 1
At a moderate load:
Jerk in Split 3-2-2-1-1-1
(make consistent increases)
 
For load:
Every 1:00 for 10:00
1 Clean + 1 Front Squat + 1 Jerk
(make consistent increases)
 
AMRAP 8:00
10 DL 135/95
15 Box Jump 24/20
15 DL 185/135
15 Box Jump
20 DL 225/155
15 Box Jump
25 DL 275/185
15 Box Jump
30 DL 315/205
15 Box Jump
35 DL 365/225
______________
 
Competitor 2
Clean from blocks (BK)
3 waves:
75% 1.1.1 (every :10)
80% 1.1.1 (every :20)
85% 1.1.1 (every :30)
(rest as needed between waves)
 
AMRAP 8:00
10 DL 135/95
15 Box Jump 24/20
15 DL 185/135
15 Box Jump
20 DL 225/155
15 Box Jump
25 DL 275/185
15 Box Jump
30 DL 315/205
15 Box Jump
35 DL 365/225
 
For time:
400m Farmers Walk 70/53
_______________
 
Weightlifting
Deficit Clean
85% 4×2
 
Clean Pulls
4×4 -choose weight-
 
Back Squat
90% 1xAMRAP
 
AMRAP 1:30
ABMAT Sit-ups
 
Face Pulls
4×10 -choose weight-
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“No one is useless in this world who lightens the burden of it to anyone else.”
~Charles Dickens

Gym Closed Saturday & Sunday
CrossFit Weightlifting Trainers Course

8:00a Competitor Training at Corona del Sol
9:00a CrossFit in The Park at Hartle Park
10:30a Kettlebell in The Park at Kiwanis Park
12:00p Strongman Behind The Gym

CrossFit
For total reps:
AMARAP 3:00
250m Row
Kettlebell Swing 53/35
 
(rest 3:00)
 
AMARAP 3:00
250m Row
Steps Walking Lunge
 
(rest 3:00)
 
AMARAP 3:00
250m Row
Kettlebell Sumo Deadlift High Pull 70/44
 
(rest 3:00)
 
AMARAP 3:00
250m Row
Air Squats
 
(rest 1:00)
 
AMRAP 1:00
DBall Over the Shoulder 150/80
_______________
 
Competitor 1&2
For load:
Every 1:00 for 10:00
1 CleanJerk
(make consistent increases. work to a max effort)
 
Back Squat
70% 1×2
80% 2×1
90% 1×1
95% 1×1
(work to a max effort)
 
“Fran”
For time:
21-15-9
Thrusters 95/65
Pull-ups
_________________
 
Weightlifting
Push Press
Work to a heavy set of 2
-then-
85% of heavy set: 2×3
 
Back Squat
Work to a heavy set of 1
-then-
85% of heavy set: 3×4
 
4 rounds (choose weight)
10 Bulgarian Split Squats (left leg)
10 Bulgarian Split Squats (right leg)
10 Back Extensions
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“When anger rises, think of the consequences.”
~Confucius

CrossFit
With a partner for total reps:
AMRAP 5:00
50 Wall Ball Shots 20/14
Burpee Box Jumps 24/20

(rest 5:00)

AMRAP 5:00
5 Rope Climbs
Calories on The Assault Bike

(rest 5:00)

AMRAP 5:00
50 Toes to Bar
Calories on The Rower

______________

Competitor 1
For load:
Every 1:00 for 10:00
1 Pause Snatch (:02 BK)
(make consistent increases)

Snatch Pull
100% 3×3

For load:
Every 1:00 for 10:00
1 Pause Squat (:02)
(make consistent increases)

AMRAP 10:00
15 GHD Sit-ups
20 Wall Ball Shots 20/14
15 Back Extensions

______________

Competitor 2
4 rounds:
200m Run
200m Recovery Jog
(2:00 to complete each round)

For load:
Every 1:00 for 10:00
1 Pause Snatch (:02 BK)
(make consistent increases)

Snatch Pull
100% 3×3

For load:
Every 1:00 for 10:00
1 Pause Squat (:02)
(make consistent increases)

4 rounds:
200m Run
200m Recovery Jog
(2:00 to complete each round)

_______________
Weightlifting
Snatch High Pull + Snatch
3(2+2) -choose weight-

Clean High Pull + Clean
3(2+2) -choose weight-

Front Squat
85% 2×2
75% 4×5

Partner Med Ball Sit-up
4×10 -choose weight-

Strict Pull-ups
1x amrap (unweighted)
4×3 -choose weight-
(If you cannot do Strict Pull-ups, do assisted partner pull-ups)

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“Facts are stubborn things; and whatever may be our wishes, our inclinations, or the dictates of our passions, they cannot alter the state of facts and evidence.”
~John Adams

7:00a Sprint
8:00a CrossFit Competitor
8:00a Weightlifting
10:00a Strongman
10:30a Kettlebell
10:30a Powerlifting
12:00p-4:00p Iron Athlete Strongman Clinic
__________

Weightlifting
Snatch
Test 1rm

Clean & Jerk
Test 1rm

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