CrossFit Workout Of The Day 12/31/2018

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CrossFit:

STRONG and SHREDDED:

20 minutes:

STRONG

If you missed LM Front Squat or Squat Endurance, use this 20 minutes to make it up

If you did the LM FS and Squat Endurance already, work the circuit:

-3 Bench Press Heavy

-5 Thrusters Heavy, from the floor, not rack

SHREDDED:

If you missed LM Front Squat or Squat Endurance, use this 20 minutes to make it up

If you did the LM FS and Squat Endurance already, warm-up for 6 minutes and then complete:

EMOM16:

M1) 1 Min DB Front Squat, 1 min rest

M2) 1 Min prison burpees (Burpee with 3 push-ups)

Then:

For Time w/ 15 minute cap:

10-9-8-7-6-5-4-3-2-1 Front Squat 155/105*

*perform 10 TTB after each round

Optional Extra Work For The Week:

If you believe you will make it past or did make it past the single arm russian KBS KB test, begin practicing the technique on the KB swing snatch

Practice and try to determine where you will fall on LM RINGS

3×2 Heavy Weighted Strict Pull-ups

3×6 Heavy weighted Pistols

1×60-GHD Sit-ups

Ski 2000m

rest 3 minutes

repeat

Do Thursdays oly with the opposite movement

CrossFit Workout Of The Day 12/28/2018

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This weeks schedule:

27th Thursday – Sunday: Normal

31st Monday: 1 Class at 9am and Open Gym 10-12

1st Tuesday: Closed, Happy New Year!!!

 

 

CrossFit:

EMOM15:

Beginner:

1 Clean Deadlift +

2 Power Clean from knee +

1 FS +

1 Jerk

Int/Adv:

EMOM15

1 Clean Deadlift +

2 Hang Squat Clean from just below knee +

1 Jerk

Then:

5RFT: (Cap17)

10 Squat Cleans 115/75

10 Push Jerks 115/75

50m Backwards sled drag (3×45’s/1×45+1×25)

CrossFit Workout Of The Day 12/27/2018

By: 0

This weeks schedule:

27th Thursday – Sunday: Normal

31st Monday: 1 Class at 9am and Open Gym 10-12

1st Tuesday: Closed, Happy New Year!!!

 

CrossFit:

20 minutes:

STRONG

If you missed LM Front Squat, use this 20 minutes to make it up

If you did the LM FS last week work the circuit:

-5 Bench Press Heavy

-3 3 Thrusters Heavy, from the floor, not rack

SHREDDED:

If you missed LM Front Squat, use this 20 minutes to make it up

If you did LM FS last week, warm-up for 6 minutes and then complete:

EMOM16:

M1) 1 Min DB Thrusters, 1 min rest

M2) 1 Min prison burpees (Burpee with 3 push-ups)

Then:

15min cap:

3RFT:

30 Alternating Dumbbell Snatches

30 TTB

QuickFit:

AMRAP15:

10 KBS

10 Goblet Squats

200m run

CrossFit Workout Of The Day 12/26/2018

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This weeks schedule:

26th Wednesday: 1 Class at 9am and Open Gym 10-12

27th Thursday – Sunday: Normal

31st Monday: 1 Class at 9am and Open Gym 10-12

1st Tuesday: Closed, Happy New Year!!!

 

CrossFit:

AMRAP20:

600m Run

rest 2 minutes

300m Run

rest 1 minute

Then:

AMRAP20 using the 1 Min on: 1 Min Off format:

7 Deadlifts 275/185

14/11 Cal Bike

21 Double-Unders

*1 Score for the 20 minutes.

CrossFit Workout Of The Day 12/24/2018

By: 0

This weeks schedule:

24th Monday:  1 Class at 9am and Open Gym 10-12

25th Tuesday: Closed, Merry Christmas

26th Wednesday: 1 Class at 9am and Open Gym 10-12

27th Thursday – Sunday: Normal

31st Monday: 1 Class at 9am and Open Gym 10-12

1st Tuesday: Closed, Happy New Year!!!

CrossFit:

Deadlift Cycle Week 16: Final deload week before retest

In 25 Minutes, test LM Squat Endurance.

A) Athletes who have not tested SE at all will Partner up and do LM Tabata Air Squat. If they maintain the highest level of tabata, they will then test the split squats. If they maintain the highest level of split squat relative to bodyweight, they can use the remaining time to test the 20 rep back squat.

If athletes do not level high enough to advance past the tabata, they will then move on to the circuit for the rest of the time.

If athletes move past the tabata and get a higher level that is in the split squats, once they are done if there is time left, they will move on to the circuit.

Athletes who already completed the split squats and tabata will use the whole time testing the 20 rep squat.

Alternate the 20 rep squat with sets of 3 strict weighted Dips

If/When athletes test as high as they can on Squat endurance, they will start on the circuit of:

5 Front Squats from the floor building in weight

10 Push-ups or 5 ring dips

15 Abs

Then:

rx:

AMRAP12:

12 Wallballs

12 Burpees

12 KBS

Optional Extra Work for the week:

If you believe you will make it past or did make it past the single arm russian KBS KB test, begin practicing the technique on the KB swing snatch

Practice and try to determine where you will fall on LM RINGS

3×3 Heavy Weighted Strict Pull-ups

3×10 Moderate weight Pistols (unweighted if necessary)

1×50-GHD Sit-ups

10K bike

Do Thursdays oly with the opposite movement