CrossFit, Strong & Sweat WODs Wed June 26th 2019


Click on the photo to register your team! All 3 workouts are SO MUCH FUN!

July 10th Join us for our clinic of the month with PT Dr Jereme to tell your lower back pain to SUCK IT! (Part 1) click the photo to register!

 

CrossFit:

A.) Deadlift (Week 2 of 4) Superset

Complete a few warm up sets, and then:

70% x 3
80% x 3
90% x max reps

Same SUPERSET as last week/

Complete a 1min. Weighted Plank on your hands BEFORE every set above. 3-5 Sets total. The warm-up sets are optional. With the TTB coming up later, it’s going to a good ab day 🙂

B.) 18min AMRAP:
6 Cal Assault bike or Row or 30ft Shuttle Run
6 Toes-To-Bar
6 Front Squats 95/65lb. (Every other round do Front Rack Lunges)*Round 2 is 8 reps of everything
*Round 3 is 10 reps of everything
*Round 4 is 12 reps of everything
*And so on… Adding 2 reps every round.

ADV 115/75

Strong:

Wednesday 6/26
Upper Body Hypertrophy
No necessary specific metric-tracking for hypertrophy day
A. Incline DB Bench – Work quickly to challenging set of 10
Then rest 2-3 min and then, with the same weight as 10-rep set, complete:
5 Reps every 30 seconds for as long as possible unbroken (4-min cap)
B. Bentover BB Rows
Reps 15-12-10 (increasing)
C. Superset x 2 sets each:
DB Lateral Raises x 12-15 reps
Barbell Strict Press x 10-12 reps
Rest 2-3 min
D. AMRAP 2 min (Rest 3 min) x 2 Sets:
16 Alternating DB Snatches (heavy, so it takes almost a minute)
Max Strict Pull-ups in remaining time
E. EMOM x 8 min (alternating):
DB Hammer Curls x 10-12
Lying DB Tricep Extensions x 10-12

Sweat:

2 Rounds
5 min AMRAP:
5 Rounds
7 Box Jumps + 8 Plate Squat Cleans 55/35lb.
Max shuttle runs in remaining time!
Rest 1 min

5 min AMRAP:
5 Rounds
7 Burpees + 8 Plate Ground To Overhead
Max 4-count flutter kicks in remaining time!
Rest 1 min

Rest 3 min

12 min to finish…
21-15-9
Russian Swings 70/53lb.
V-Ups
Immediately into…
9-15-21
Wall Balls 20/14
Ab Mat Sit-ups

*do the V-Ups right! Your feet and hands should never touch the ground. Stay in a hollow position then bring hands and feet together. Don’t be a flopper.

 

CrossFit WOD Tues June 25th 2019


Click on the photo to register your team! All 3 workouts are SO MUCH FUN!

July 10th Join us for our clinic of the month with PT Dr Jereme to tell your lower back pain to SUCK IT! (Part 1) click the photo to register!

CrossFit:

A.) (0-10min.)
5 Rounds For Time:
6 Power Cleans 185/135
12 pull-ups

*ADV CTB Pull-Ups
*If you are not done by 9min. you should probably stop and get ready for part B!
B.) (10-18min.)
For Time:
1 mile run
*With a partner, in 200m intervals
C.) (18-32min.)
For time:
21-15-9
Jerks 135/95
Burpees over the bar
HSPUs

BE AWARE of the time caps for each section!

CrossFit, Strong & Sweat WODs Mon June 24th 2019


July 10th Join us for our clinic of the month with PT Dr Jereme to tell your lower back pain to SUCK IT! (Part 1) click the photo to register!
Click on the photo to register your team! All 3 workouts are SO MUCH FUN!

 

CrossFit:

A.) Back Squat (Week 2 of 4) Superset

Complete a few warm up sets, and then:

70% x 3
80% x 3
90% x max reps

SUPERSET with/
*Try a little more than last week

10 Barbell Box Step-Ups 20″
*Left + Right = 2 steps
*Shoot for 75/55lb bar or more
*Be sure to stand all the way up before bringing your other foot on the box.

*Come down slowly and under control.
*Concentrate on your glutes and hamstrings.

B.) Every 3min. x 5 Rounds:
15/12 Cal Row or Bike or 200m Run
15 Wall Balls 20/14
Max American KB Swings 53/35lb.

ADV 70/53lb

Strong:

Monday – 6/24
Lower Body Strength
Part A and B repeat week to week. Track these metrics.
***Note that Part A and B will alternate each week. First week, Back Squat in Part A and Deadlift second. The next week, Deadlift in Part A and Back Squat second.
A. Back Squat
Build to ONE challenging set of 5 reps following below protocol
Example assuming top Squat set is 315 x 5
135 x 10, 205 x 6, 255 x 3, 285 x 2, Then 315 x 5
***BEGIN cycle at about 85-90% of projected 5-RM
B. Stop Deadlift – 5 sets of 3 reps (increasing)
The goal is for the FINAL set of 3 reps to be the “5-rep weight” you intend to use for Part A in the FOLLOWING week
C. 3 Sets, increasing weight, to find a challenging load for complex:
1 Hang Power Clean
1 Hang Squat Clean
2 Lunges (one per leg)
2 Front Squats

D. Weighted Hip Extensions – 2 x 12-15 reps

E. Weighted Plank Hold x 60-50-40 seconds (increasing weight)
If you don’t have a partner to load plates on your back, then setup with a dip belt hanging between two benches

Sweat:

A.) 20 min AMRAP:
25 Burpees
25 DB Push Press 50/35s
400m Run
25 Sumo Deadlift High Pull 95/65lb
75 Double UndersRest 5min.B.) 10min. to finish…
50-40-30-20-10
Russian Twists with 5lb. plate
10-10-10-10-10
Toes-To-Bar
10-10-10-10-10
Sit-Ups

CrossFit, Sweat & HIBB WODs Sat June 22nd 2019


Click the photo to register your team!

 

July 10th Join us for our clinic of the month with PT Dr Jereme to tell your lower back pain to SUCK IT! (Part 1) click the photo to register!

CrossFit:

Teams of 2: (1 person works at a time)
“Farewell”
10 minutes:
400m Run (200m each)
150 Pull ups or Ring Rows
if time remains then Barbell Curls switching every 10 reps
-rest 4 min
10 minutes:
400m Run (200m each)
150 Wall Balls 20/14
if time remains then Double Unders switching every 20 reps
-rest 4 min
10 minutes:
400m Run (200m each)
150 Burpees
if time remains then Abmat Sit-ups or V-ups or T2B or GHDs switching every 10-12 reps

Sweat:

Hero Wod “Bradley” Style with a partner

20 rounds:
10 Cal Assault Bike Sprint
5 pull-ups
10 Cal Assault Bike Sprint
5 burpees

*You do a round, I do a round style
*You only get to rest as long as it takes your partner to do a round!
*Can you finish all 20 rounds in 35min!?

35 min time cap!

HIBB:

A.) Every 4 min for 5 rounds
Row 20/15 Cals
10 DB Hang Power Cleans (90/60)
20 Toes to Bar
*The only rest you get is the rest you earn

-Rest 5-6 min… Then

B.) Death by Back Squat (185/135)

1 the first min

2 the second min

3 the third

4 the 4th, 5 the 5th…..until you die, I mean fail.

The Goal is more than 10 rounds. Try and get 11 or more.  There is a rule here where if you get to the number with ANY time left, you have to at least try. So if you finish the previous set with 2 sec left you have to try the next set even if you know you will fail.