6/28/18

Warm up

400m Run

Then, 2 Rounds:

10 Crossack Squats https://youtu.be/YvxmS5BIPi8

10 Goodmornings (pvc)

30 Double Unders or 60 Single Unders

Strength

Back Squat (10 Minutes)

10’ EMOM 

10 reps every min @ 135/95#

Metcon

“FGB” Style

5 Rounds, 1 Minute per Station of:

Double Unders

Deadlifts (185/125#)

Ab Mat Sit Ups

6/27/18

Warm up

2 Rounds:

1 Minute Bike/row

10 pass throughs (pvc)

10 Overhead Squats (pvc)

30 second Handstand Hold

Strength

Snatch (20 Minutes)

2 X 3 @ 75%

2 X 2 @ 80%

1 X 1 @ 80+%

Metcon

For Time:

50/40 Calorie Row

50 Kettlebell Thrusters (53/35#)

50/40 Calorie Row

 

Time Cap = 20 Minutes

6/26/18

Warm up

3 Minute Row/ Bike

30-60 second Wrist Stretch

Front Rack Stretch

10 Strict Press (barbell)

10 Push Press (barbell)

10 Split Jerk (barbell)

Strength

Push Press + Split Jerk (20 Minutes)

1-1-1-1-1

Metcon

21 Minute Alternating EMOM:

20/15 Calorie Bike

10 Burpees

5 Muscle Ups (Scale: 5MU -> 10 pull ups -> 10 banded pull ups -> 10 ring rows)

 

6/25/18

Warm up

400m Run

10 Air Squats

10 Drop Squats https://youtu.be/wreVsYRPCY4

Front Rack Stretch

10 Front Squats (barbell)

10 Hang Squat Cleans (barbell)

Strength

Hang Squat Clean (15 Minutes)

3-3-3-3-3

Metcon

5 Rounds for Time:

5 Front Squats (225/155#)

25 Wall Ball (20/14#)

400m Run

 

Time Cap = 20 Minutes

6/21/18

Warm up

1 Minute Row/Bike

20 Air Squats

1 Minute Row/Bike

10 pass throughs & 10 figure 8’s to each side (pvc)

1 Minute Row/Bike

10 Overhead Squats (pvc)

With an empty barbell:

10 Muscle Snatch

10 High Hang Power Snatch

10 Power Snatch

Strength

5 Minute EMOM:

6 Power Snatch @ 50-55% of 1RM

1 Minute Rest

5 Minute EMOM:

Every :30 do 1 Power Snatch (heavier)

Metcon

15 Minute Alternating EMOM:

Min 1- 100m Run

Min 2- 15 Kettlebell Swings (70/53#)

Min 3- 10 Burpee Box Jumps (24/20”)

6/20/18

Warm up

400 m run

Group dynamic stretch - coaches choice

Strength

Back Squats (25 Minutes)

2 x 5 @ 75% of 1RM

1 x 5+ @ 75% of 1RM

Metcon

For Time:

21 Dumbbell Thrusters (50/35#)

5 Rope Climbs

15 Dumbbell Thrusters (50/35#)

3 Rope Climbs

9 Dumbbell Thrusters (50/35#)

1 Rope Climb

6/18/18

Warm up

400m Run

10 Air Squats

10 Front Squats (barbell only)

10 Split Jerks (barbell only)

Strength

Clean and Jerk (20 Minutes)

1 @ 75% of 1RM

2 x 1 @ 80% of 1RM

2 x 1 @ 85% of 1RM

Metcon

2012 CrossFit Games- Track Triplet

3 Rounds for Time: 

8 Snatches (115/75#)

7 Bar Muscle Ups

400m Run

 

 

 

6/14/18

STRENGTH

Spend 10-15 Minutes going through 8-10 dynamic stretches (coaches choice)

Then,

2 Rounds:

10 Romanian Deadlifts (empty barbell)

10 Kip Swings

METCON

For Time:  

800m Run

30 Toes to Bar

15 Deadlifts (275/185#)

400m Run 

30 Toes to Bar

15 Deadlifts (275/185#)

200m Run 

30 Toes to Bar

15 Deadlifts (275/185#)

6/11/18

STRENGTH

Snatch Grip Push Press + 3 Overhead Squats (20 Minutes)

1-1-1-1-1

*Work up to something heavy for the day!  These should be 3 reps OHS with a PAUSE at the bottom of each rep if possible.  Try to focus on the push press from behind the neck and not a split jerk or push jerk.

METCON

For Time:

2 Rounds

10 Power Snatch (175/115#)

12 Bar Facing Burpees

2 Rounds

10 Power Snatch (115/75#)

12 Bar Facing Burpees

 

*15-minute time cap on this workout.  

Pick a weight for the first 2 rounds that you can do fast singles.  

The second two rounds should be a weight you can do touch and go snatches.  

This was Event 4 from Regionals.