CrossFit & Sweat Tuesday Aug 27th 2019


Click on the photo to take our poll on what day we should have the Gauntlet!
Special edition Workshop coming at cha from Dr Jereme. All the mobility, strength and speed drills to improve your Clean.

CrossFit:

A.) 20min. EMOM:
Odd: 5 Jerks (off the ground)
Even: Pulling Skill (See below)
Pick Something you can do for entire 20min. on the jerk. make it hard, but not so hard you fail the last few rounds. Probably in the range of 155-185 for guys and 85-105 for girls.

Pulling skill can be either:
1.) 3-5 Muscle Ups
2.) 5-10 Strict Pull-Ups
3.) 5 Weighted Pull-Ups
4.) 10-15 Kipping Pull-Ups

B.) CF240 (AMRAP – Reps)
15min. to get as far as possible:
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
American KB Swings 53/35
Burpees

*Can you finish?! ADV 70/53
We’ve done this before, but this time I am making it a benchmark that you can save and I’m calling it CF240 becuse it’s classic CrossFit and it’s 240 reps total 🙂

 

Sweat:

A.) 35min. to Finish…
40 Deadlifts 95/65lb
400m Run
40 Push Press 95/65lb.
400m Run
40 Front Squat 95/65lbs.
400m Run
40 Hand Release Push-Ups (L1 Barbell in rack, L2 on bench, L3 on ground)
400m Run
40 Pull-Ups (L1 Ring rows, L2 Bent over Row, L3 Pull Ups)
400m Run
40 Thrusters 95/65lb bar
400m Run

 

CrossFit, Strong & Sweat Mon Aug 26th 2019


Click the Photo to register your team! $65 per person!
Special edition Workshop coming at cha from Dr Jereme. All the mobility, strength and speed drills to improve your Clean.

CrossFit:

A.) Booty Superset Split Squat and Lateral Lunge. Try to get at-least 4 sets in, in a 20min. Window

Split Squat (4 x 8) 
Squatting with one leg elevated behind you.
Little different from last week. Bar on your back. Out of the rack. 8 on each leg… Your rear foot should be stable on a bench or box behind you. Be sure to keep your shins vertical with your knee tracking over your toes. Many people make the mistake of being too close. Open up your stance so that you feel this in your glutes and hamstrings.

Demo:

Lateral Barbell Lunges (4 x 8)
8 each leg. Try to go a little heavier than last week. This combo together is going to make you sore, but it’s a good thing! #bootygainz

B.) 13min. AMRAP:
40 Calorie Row or Bike or 800m Run
50 Wall Balls 20/14
60 OH Walking Lunges with a 55/45 Plate
70 Double unders

*Can you make it back to the wall balls on the 2nd round?!

 

Strong:

Monday 8/26
Upper Body Strength
Parts A and B remain similar throughout the cycle. Track these metrics.

FINAL DAY OF DELOAD

Note that “Part A” today encompasses the same three movements we usually do in Parts A and B in a standard training week. The reps are SLIGHTLY higher than the normal programmed number. The weight choice should be about 75-80% of normal, and remember that the purpose is to stop sets 3-4 reps shy of failure. Focus is on bar speed of the concentric (lifting phase of the movement) and demonstrating control on the descent.

A. 5 Rounds:
First two rounds build in weight; final three rounds at the loading described above
-Bench Press x 6 Reps
Rest 1-2 min
-Ring Pullups (scale as “Rack Pull-ups”)
-Strict BB OHP x 4 Reps
Rest 1-2 min
B. Meadows Rows – 3 x 8-10 reps per arm
1 lighter set, then 2 at heavier loading
https://www.youtube.com/watch?v=xPEjV–GUP4
C. Parallel Bar or Ring Dips
Reps 8-6-4-2 (increasing), Then 3×3 @ 4-rep weight
All sets/reps of earlier sets should be at least 3-4 reps shy of fatigue
All sets/reps of heavier weight must be at least 1-2 reps shy of technical falter
D. EZ or Barbell Curls – EMOM x 5 min – Reps 10-9-8-7-6
Start at about a 12-RM weight (so the 10-rep set is challenging) and use the SAME WEIGHT for all sets. As the reps decrease, the difficulty should remain similar to that of the first set

Sweat:

A.) Deadlift & Front Squat Technique, Review Kipping, Push Press and go over Thruster
35min. to Finish…
40 Deadlifts 95/65lb
400m Run
40 Push Press 95/65lb.
400m Run
40 Front Squat 95/65lbs.
400m Run
40 Hand Release Push-Ups (L1 Barbell in rack, L2 on bench, L3 on ground)
400m Run
40 Pull-Ups (L1 Ring rows, L2 Bent over Row, L3 Pull Ups)
400m Run
40 Thrusters 95/65lb bar
400m Run

CrossFit Sweat & HIBB WODs Sat Aug 24th 2019


Click the Photo to register your team! $65 per person!
Special edition Workshop coming at cha from Dr Jereme. All the mobility, strength and speed drills to improve your Clean.

CrossFit:

3 Piece today… Partners of 2 (only 1 works at a time)

(0-15min.)
42-30-18-10
Deadlifts 225/155
Burpees over the bar
HSPUs

(15-23min.)
Pick one:
1.) 1mile run (in 200m intervals)
2.) 100 Cal Bike
3.) 2000m Row

(23-36min.)
4 Rounds:
40 Wall Balls 20/14
30 American KB Swings 70/53
20 Toes-To-Bar
The goal today is to hit each section HARD with your partner! Earn that rest and let’s make it feel like 3 separate pieces. Not 1 long AMRAP.

(Each section has a time cap so you gotta move regardless 😉

 

Sweat:

For time: (35min. CAP)
100 Air Squats
90 Calories
80 Push-ups
70 Calories
60 DB Push Press (50/35s or 95/65lb Bar)
50 Calories
40 Box Jumps (24/20″)
30 Calories
20 DB Burpee Deadlifts (70/50s)
10 Calories

*you can pick whatever you want to use for the calories 😊 Also, this is not a partner WOD so you’re gunna need to put your big boy/girl pants on today to finish this. Let’s Go!

 

HIBB:

A.) Every 3 min for 5 Rounds
20/15 Cal Assault Bike
10-15 DB Bench Press (70/45+)

Rest 5 min

B.) 4 sets:
8-10 reps Close Grip Bench Press
immediately into;
15 Burpee Box Jumps (24”)
Rest 2 min

Rest 5 min

C.) 21-15-9
Strict HSPU
Strict Ring Dips
Push Ups

CrossFit & Strong WODs Fri Aug 23rd 2019


Click the Photo to register your team! $65 per person!
Special edition Workshop coming at cha from Dr Jereme. All the mobility, strength and speed drills to improve your Clean.

CrossFit:

A.) Thruster
Every 2min. x 3 Rounds:
10 Pull-Ups
3 Thrusters (climbing)
immediately into;
Every 2min. x 3 Rounds:
8 Chest-To-Bar Pull-Ups
2 Thrusters (climbing)
Every 2min. x 3 Rounds:
3 Muscle Ups
1 Thruster (climbing)

*This is a great day to practice your Kip or Butterfly since the #’s are so low. Scaling can be a # of pull-ups or ring rows you’re comfortable with the whole time.

*Try to hit a Max Thruster by the end!

B. 10min. AMRAP:
10 Hang Snatches 95/65
30 Double Unders

After 5min… Switch to:

7 Thrusters 95/65
30 Double Unders
ADV 115/75

 

Strong:

Friday 8/23
Lower Body Hypertrophy
No necessary specific metric-tracking for hypertrophy day
DELOAD WEEK For all movements, you should leave 5+ “reps in reserve” on the hardest sets (i.e. 5+ reps SHY OF FAILURE)
The overall training volume will be slightly lower, but the intensity should definitely be 15-20% lower than a normal week. It is crucial to rest and recover at this point of the cycle as the weights are ascending and cumulative fatigue is high (impact on CNS)
A. Landmine Hack Squat – 3 x 10-12 reps
https://www.youtube.com/watch?v=WPEXvex13s4
Alternate which shoulder the bar rests each set
Two build-up sets lighter, then one set at heavier loading
B. 2 Rounds:
For Front Foot elevated split squat, use 4’’ as height of riser
DB Front-Foot Elevated Split squat (RIGHT LEG) x 8-10 Reps
https://www.youtube.com/watch?v=OYyuHN4EPSY
Rest 15-20 sec
Rear-Foot Elevated Split Squat (BW Only, RIGHT LEG) x 12-15 Reps
https://www.youtube.com/watch?v=54m0olXmsyk
Rest 2 min then proceed to LEFT LEG
DB Front-Foot Elevated Split squat (LEFT LEG) x 8-10 Reps
Rest 15-20 sec
Rear-Foot Elevated Split Squat (BW Only, LEFT LEG) x 10-15 Reps
Rest 2 min then return to RIGHT LEG
C. 2 Rounds:
Goblet Squat x 10-12 Reps (no pause at top of rep)
Superset Jumping Air Squats x 10-12 Reps
Rest 2 min
Banded Hamstring Curls x 15-20 Reps
https://www.youtube.com/watch?v=01lZBLGvT8Y
Superset DB RDL x 10-12 Reps (one DB per hand)
Rest 2 min
D. One Round:
35 Cal Row
25 DB or KB Deadlifts (one per hand, light/moderate; unbroken)
15 Burpee Box Jumps
E. Time permitting:
One Round:
Side Plank Ab Rower Slides x 8-12 reps PER SIDE
https://www.instagram.com/p/BqmkqjAAAzW/
Rest 1-2 min
Side Plank Static Hold x 30-45 seconds PER SIDE
Rest 1-2 min

CrossFit & Sweat WODs Thursday Aug 22nd 2019


Click the Photo to register your team! $65 per person!
Special edition Workshop coming at cha from Dr Jereme. All the mobility, strength and speed drills to improve your Clean.

CrossFit:

A.) Snatch (Complex)
Pick one these Complexes:
Build up to a heavy 3 Position Power Snatch

or

(Advanced) Build up to a heavy Complex:
1 Power or Squat Snatch +
1 Snatch Balance +
2 Overhead Squats

** Use today as a day to get better at your technique!

B.) “The Chief” (climbing) 3min. AMRAP for 4 Rounds 
3 Hang Power Cleans 135/95
6 Push-Ups
9 Air Squats

*Rest 1min & Repeat
*Start where you left off for each new AMRAP

Round 2.) 145/100
Round 3.) 155/105
Round 4.) 165/110
Go HARD at each one of these stations! That 3min. is going to go by FAST.

 

Sweat:

During the warm up do Jump rope practice and try to get some double unders in.

A.) 10 min to finish…
10-20-30-40
Front Rack DB Step Ups L1 Small box L2 20/24’’ box L3 hold weights 35/20s+
20-40-60-80
L1 Singles L2 10-20-30-40 Double Under Attempts L3 Double Unders
*For the step ups always SLOW on the way down no falling

Rest 3min.

B.) 10 min to finish…
75 Single KB Squat Cleans 53/35lb.
*L1 2 burpees EMOM, L2 3 or 4 Burpees EMOM L3 5 burpees every min on the min
**start with burpees

Rest 3min.

C.) If time allows 10 min amrap:
10 Lateral Lunges L1 Hold Pull Up Rack or PVC, L2 No weight unsuppored, L3 45/35lb
1 min plank
15 “A” squats
1 min Russian Twists L1 no weight, L2 light weight L3 heavy plate or db

CrossFit Strong & Sweat Wed Aug 21st 2019


Click the Photo to register your team! $65 per person!
Special edition Workshop coming at cha from Dr Jereme. All the mobility, strength and speed drills to improve your Clean.

CrossFit:

A.) 5 Rounds Giant Set

6-8 Close Grip Bench Press (climbing)
immediately into;
6-8 reps Deficit Deadlifts (3 second eccentric & Climbing)
immediately into;
500m Row or 400m Run or .7 Mile Bike As hard as possible
REST 2 min

*Close grip is “Shoulder width.” Lay down, put your arms straight up and grab the bar. Then bring it in about a 1-2 finger space. That’s it. Nothing more. Nothing less.

*Deadlift with your feet on a 55lb plate or 2-3″ Deficit. 3 second descent! No fast reps today.

*Score is your slowest time on the Cardio.

B.) For Max Reps:
Tabata Russian Twists with a 5lb plate
— Everyone goes at the same time.
— Tabata is 20sec. of work x 10sec. of rest x 8 rounds. (4min. total)
— Left+Right = 1 rep. I wanna see some people really going for it on these scores (total reps)

 

Strong:

Wednesday 8/21
Upper Body Hypertrophy
No necessary specific metric-tracking for hypertrophy day

DELOAD WEEK For all movements, you should leave 5+ “reps in reserve” on the hardest sets (i.e. 5+ reps SHY OF FAILURE)
The overall training volume will be slightly lower, but the intensity should definitely be 15-20% lower than a normal week. It is crucial to rest and recover at this point of the cycle as the weights are ascending and cumulative fatigue is high (impact on CNS)

A. Alternate Movements x 2 sets each:
First set lighter, then one heavier set
Incline DB Bench (1 and 1.5 reps) x 8-10 Reps

Rest 1-2 min
Supinated (underhand) Bentover Rows x 10-12 Reps
Rest 1-2 min

B. Mechanical Drop Set x 2 Sets:
First set lighter, than ONE set challenging

DB Fly x 10-12 Reps
DB Fly/Press Hybrid x 6-8 Reps
DB Bench Press x difficult # of reps
Rest 2-3 min

C. Mechanical Drop Set x 2 sets:
First set lighter, than ONE set challenging

Chest-Supported DB Reverse Fly/Row Hybrid x 10-12 Reps
Chest-Supported STANDARD DB Row x difficult # of reps
Rest 2-3 min

D. 10 minutes to climb as high as possible in sequence
Focus on QUALITY and CONTROLLED movement
8 DB Snatches (heavy, alternate arms)
6 “Two Pushup” Burpees
Strict Pull-ups x Reps 2-4-6-8-10-12 etc…
(increase 2 reps each round)

E. 2 Rounds:
10-12 DB Lateral Raises (1-sec pause at top of each rep)
Rest 30-60 sec
10-12 EZ or Barbell Preacher Curls
Rest 30-60 sec
10-12 Lying DB Tricep Extensions
Rest 30-60 sec

 

Sweat:

A.) Hang Power Clean & Push Press Technique

EMOM x 10min. (Both in the same min.)
8 Power Cleans 45/33
8 Push Press

B.) DB Snatch technique

EMOM x 10min. (Both in the same min.)
8 Alt. DB Snatch 45/30lb.
L1 8 Sit Ups L2 8 Hanging Knee Raise L3 8 Toes to Bar

If you need to scale, be sure that it’s something that takes you about 35-40sec. each round.

 

 

CrossFit & Sweat WODs Tues Aug 20th 2019


Click the Photo to register your team! $65 per person!
Special edition Workshop coming at cha from Dr Jereme. All the mobility, strength and speed drills to improve your Clean.

CrossFit:

A.) Clean and Jerk Cardio Complex:

Every 2min. x 10 Rounds:
10/7 Calorie Assault Bike or Row or 100m Sprint
2 Power Clean and Jerks
*Climbing in weight to the heaviest #’s you can hit.

B.) 5 Rounds For Time:
10 Devil Press 40/30s
15 Toes-To-Bar

*Time CAP: 15min.
ADV 50/35s

Sweat:

A.) Take 10 min to work on some mobility and technique for Back Squats & Kip Swings

B.) Every 3min. X 5 Rounds:
15/12 Cal Assault Bike Or Row or Burpees
15 Pull Ups (unbroken)
Max Barbell Back Squats in remaining time

Rest 4min.

C.) Every 3 min for 3 rounds:
200m Row or run
15 Wall Balls 20/14lb.
Max Front Rack Lunges in remaining time
*Be sure to leave yourself a little time before starting the next round on each EMOM. Try to save about 20-30sec. to recharge. If you can handle no rest though, by all means, HIT IT!
 

CrossFit & Strong Mon Aug 19th 2019


Click the Photo to register your team! $65 per person!
Special edition Workshop coming at cha from Dr Jereme. All the mobility, strength and speed drills to improve your Clean.

CrossFit:

A.) Back Rack Lunge (Superset) with Lateral Barbell Lunge
*Take back lunge out of the rack, 8 reps on each leg. Take your time and do not rush the movement. Climb to the heaviest weight you feel comfortable hitting today.

* Take lateral lunge from the floor, complete 8 reps on each side. Build as heavy as you’re comfortable going. Slow and controlled reps. Get BELOW parallel!

Demo Video:

B.) 16min. EMOM:
Min. 1) 15/12 Cal Row or bike or 200m Run
Min. 2) 20 Wall Balls 20/14
Min. 3) Max Effort Pull-Ups
Min. 4) Rest

*ADV is 20/15 Cals
*If you can do the ADV so that the minute rest feels needed.

Strong:

Monday 8/19
Lower Body Strength

DELOAD WEEK For all movements, you should leave 5+ “reps in reserve” on the hardest sets (i.e. 5+ reps SHY OF FAILURE) The overall training volume will be slightly lower, but the intensity should definitely be 15-20% lower than a normal week. It is crucial to rest and recover at this point of the cycle as the weights are ascending and cumulative fatigue is high (impact on CNS)

For parts A and B, make sure the weights start SUPER light. The first set of each should essentially be a warm-up set. The goal is to keep fatigue low, so try to think of the final two sets as the only “work sets”

A. Back Squat – 4 sets of 8 reps
Increase weight first 2 sets, then 2 x 8 at same load

B. Dorian Deadlifts – Reps 10-8-6
Increase weight each set
Note that this is a HYBRID movement between an RDL and a standard DL.

C. Squat Cleans – EMOM x 10 min:
First 3 minutes – 3 reps (light/moderate)
Next 3 minutes – 2 reps (moderate)
Next 3 minutes – 2 reps (slightly heavier)
Final 1 minute – 1 rep (heavier)

D. Back-Rack Lateral Lunges (Reps are TOTAL, not per side)

1 x 20 reps with BW only
1 x 16-20 reps with empty barbell
1 x 12-16 (light weight)
1 x 10-12 reps (moderate)

E. Hanging Flutter Kicks
AMRAP 30 sec (Rest 30 sec)
AMRAP 20 sec (Rest 20 sec)
AMRAP 10 sec

F. Ring Plank Hold
Accumulate 2 min as quickly as possible. If you can do unbroken, go for it!

CrossFit Sweat & HIBB WODS Sat Aug 17th 2019


Special edition Workshop coming at cha from Dr Jereme. All the mobility, strength and speed drills to improve your Clean.
Click the Photo to register your team! $65 per person!

 

CrossFit:

Get as far as possible in 35min…

50 Power Snatches 135/95
immediately into;
250 Wall Balls 20/14
immediately into;
42-30-18
Deadlifts 225/155
Calorie Assault Bike or Row
immediately into;
42-30-18
Front Squats 135/95
Toes-To-Bar

Isabel, Karen, modified Diane, and Butts and Guts. A combo of benchmarks modified to fit the week. You’re going to have to do some weight changes, so be ready for that and use clips! Get ready for a fun little throwdown 🙂

Wanna mix it up? Replace 42-30-18 Cals with 10-10-10 Muscle Ups and do Overhead Squats and TTB on the last section.

 

Sweat:

“Team Cardio + Abs”

35min. AMRAP:
50 Cal Assault Bike
50 Burpees
50 DB Snatches 50/35s
50 Cal Row
50 Sit-Ups
50 Toes-To-Bar
50 Russian Twists with 50/35lb DB

… Then 40 of all that
… Then 30 of all that
… Then 20 of all that
… Then 10 of all that

*Teams of 2. Only 1 person works at a time. Feel free to trade the row for a ski, but no back and forth, that’s your machine the whole time. Can you finish?
Left + Right = 1 rep on russian twists.

Optional: 70 or 60lb. DB for the snatches for men.

 

HIBB:

A.) 4 Rounds
5 Hang Muscle snatch (heavy as possible)
immediately into
1 min max Toes to Bar
Rest 2 min

Rest 5 Min

B.) 4 Rounds
8-10 Push Jerks (heavy as possible)
immediately into
1 min Max Cals on Rower or Bike
Rest 2 min

Rest 5 min

C.) Accessory Work if time allows
EMOM 10 min
Odd: Plank on Hands
Even: Russian Twists with 5 lb plate for 40 sec.

 

 

CrossFit & Strong WODs Fri Aug 16th 2019


Click the Photo to register your team! $65 per person!
Special edition Workshop coming at cha from Dr Jereme. All the mobility, strength and speed drills to improve your Clean.

CrossFit:

A.) Strict Press (Recovery (Week 4 of 4)
5 x 40%
5 x 50%
5 x 50%
5 x 60%

* Today we are doing strict press from the FLOOR. It’s super light and it will give you a little extra work 🙂
*ALSO, in between each set you will do 1min. of your choice:
1.) Double Unders
2.) Lateral DB Raises
3.) Assault Bike

B.) Lucifer (Time)
20min. to finish…
10-9-8-7-6-5-4-3-2-1
Devil Press 50/35s
200m Run
Repeat from November 9th. NASTY one, but SO FUN! Check your time and BEAT it! Challenge a friend on the gram today too. You can do this bad boy anywhere.

C.) Accessory Work
Optional:
3 Sets:
1min. on 1min. off wighted planks
(use 45/25lbs or more)

 

Strong:

Friday 8/16
Upper Body Strength
Parts A and B remain similar throughout the cycle. Track these metrics.

A. Alternate Movements

Rest as needed between sets of each to ensure loading and quality movement
As usual, remember to begin the cycle with weights that are about RPE 7 and leave room for improvement week to week
Bench Press
Ramp-up sets as needed, then 2 x 4-6 for work sets
Ring Pullups (scale as “Rack Pull-ups”)
Ramp-up sets as needed, then 2 x 4-6 for work sets

 

B. Strict BB OHP
Ramp-up sets as needed, then work sets of 3×3 @ the SAME WEIGHT
increase weight following week when you make all 3×3 with same loading
***Fractional plates will be key to continue progress.

C. Single-Arm DB OHP
Build quickly to one challenging set of 6-8 reps per arm
D. DB Floor Press
(video shows how to get weights in position safely)
https://www.youtube.com/watch?v=W0iNx3mHbhY
Build quickly to one challenging set of 8-10 reps

 

E. 2 Rounds:
Dips x 6-8 Reps (weighted as feasible)
(scale as diamond pushups or Bench Dips)
Rest 2 min
Bentover Barbell Rows x 6-8 Reps
Rest 2 min