CrossFit & Sweat Thurs Aug 8th 2019


Register your team $65/person. And don’t miss the TACO Party after the comp!

CrossFit:

A.) Weightlifting EMOMs

EMOM x 5min.
3 Hang Power Snatch
EMOM x 5min.
2 Hang Power Snatch
immediately into;
EMOM x 5min.
3 Hang Power Cleans
EMOM x 5min.
2 Hang Power Cleans

*Make sure you are ready and warm for both movements. Start at about 50-60% effort (not 1RM) and start to CLIMB!
*Score is heaviest 2 rep snatch and 2 rep clean combined.

B.) Annie bought a kettlebell  (Time)
50-40-30-20-10
Double Unders
Ab Mat Sit-Ups
Russian KB Swings 53/35
*Time CAP: 15min.
*Anchor your feet around the KB for the Sit-Ups to go faster.
*Suffer from booty burn!? Keep your legs as straight as possible and you won’t get it 🙂 ALSO, it is very important to pull your pelvis under you and minimize that space between your low back and the floor. So essentially, bad form = booty burn. Get it together!

 

Sweat:

A.) Every 5min. x 5 Rounds
200m Run
16 DB Box Step Overs (20″ for everyone)
200m Row
*in order for this to work the way I want, I need you to go as hard as possible for each round. I want you getting close to two min of rest every time. So earn it! Weight: 35/20s+

4min. rest

B.) 10 min EMOM: (both in same min)
12 Russian KBS (53/35lb.)
12 Goblet Reverse Lunges
*if you can’t maintain 12 each min, try 10 or 8 each. Rather than sitting out a min, pick a sustainable number for you!

 

CrossFit & Strong WODs Wed Aug 7th 2019


Click the photo to register for part 2!
Register your team $65/person. And don’t miss the TACO Party after the comp!

CrossFit:

A.) Deadlift (Week 3 of 4)
MAX OUT WEEK!
Complete a few warm up sets, and then:

75% x 5
85% x 3
Try for a new 100%

*Today is an important day, so I don’t want to do too much in between sets. If you really want to, you can do a 1min. Plank Hold with the plate like we usually do Monday’s. Another option is to do a few muscle ups. 3-6 rep range between sets should be good depending on skill level. If you’re a badass, 10 might be ok but they gotta be unbroken.

B.) 2 Rounds:
20 Cal Assault Bike or Row or 20 30 ft Shuttle Runs
20 Burpees
20 Front Rack Lunges 115/75

immediately into;

2 Rounds:
15 Cal Assault Bike or Row or 20 30 ft Shuttle Run
15 Burpees
10 Front Rack Lunges 135/95
*Ladies RX on the Cals:
15 and 12

*Optional ADV is OHS with the same numbers.
*TIME CAP: 15min.

Strong:

Wednesday 8/7

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. Hang Barbell Muscle Snatch

Work to heavy set of 6-8 Reps over 3-4 progressive sets
HIGHLY RECOMMEND USING STRAPS

D. Single-Arm DB Bench – Reps 15-12-10 (increasing, per arm)
(non-working arm rests and stabilizes for balance. Brace from core)

E. Single Arm DB Row (knee on bench)
Reps 15-12-10 (increasing per arm)

CrossFit & Sweat WODs Tues Aug 6th 2019


Click the photo to register for part 2!
Register your team $65/person. And don’t miss the TACO Party after the comp!

CrossFit:

A.) Split Jerk
20min. to complete:
5 Sets:
5 Split Jerks
immediately into;
5 Weighted Pull-Ups (Not Chin-Ups like the past few weeks)

*Sets do not count until you are at a good percentage. Should be around 70% effort for set 1.

B.) PB & Jay
15min. AMRAP:
8 Pull-Ups
8 Alt. DB Snatch 70/50
8 Box Jumps 30/24″

Sweat:

A.) 20min. to get as far as possible…
2-4-6-8-10…
DB Squat Cleans (50/35)
30 Wall Balls (20/14lb.)
100m Farmer Carry 70/53 *each hand

5min. rest

B.) For Time:
30-20-10
Cal Bike
DB Deadlifts 70/50s
DB Russian Twists (L+R=1) 35/25
*15 min time cap

CrossFit & Strong WODs Mon Aug 5th 2019


Click the photo to register for part 2!
Register your team $65/person. And don’t miss the TACO Party after the comp!

CrossFit:

A.) Back Squat (Week 3 of 4)
MAX OUT WEEK!
Complete a few warm up sets, and then:

75% x 5
85% x 3
Try for a new 100%

* In between sets, complete 15-20 HEAVY russian KB Swings. These will actually help your squat game today. Try something you may have never swung before 🙂

B.) 18min. EMOM:
Min. 1) 12/9 Cal Assault Bike or Row or 200m Run
Min. 2) 12 TTB
Min. 3) Squat Cleans (climbing)

*3 Squat Cleans for 2 Rounds
*2 Squat Cleans for 2 Rounds
*1 Squat Clean for 2 Rounds

*RX+ is 15/12 Cals and 15 TTB which I would really prefer everyone do, but I wanted the squat cleans to be the main focus today, so I lightened the #s. Try to get up to something really heavy! After those squats you should be feeling GOOD.

*Scaled option is to just keep it at 3 squat cleans the whole time and use something of medium to hard effort.

Strong:

Monday 8/5
Lower Body Hypertrophy
No necessary specific metric-tracking for hypertrophy day

A. Superset x 3 sets (building in weight each set)
Complete both without setting bar down in between

12 Walking Lunges (front rack)
12 Front Squats
Rest 2-3 min

B. Superset x 2 sets:
GHR x 6-10 Reps OR Weighted Hip Extensions x 12-15 Reps
Hamstring Curls on Rower x “deep burn” with pause/squeeze at contraction

Rest 2-3 min

C. Back Squats
Work to challenging set of 12 reps @ 20X0 (no pause at top)
Then 2 x 10 @ the 12-rep weight @ 20X0

D. Barbell Hip Thrust
Work to challenging set of 12 reps @ 20X1 (1-sec pause at top)
Then 6 reps every 30 seconds for as long as possible unbroken (@ 12-rep weight)
(4-min cap)

E. One Round Sprint

5 Burpee Box Jumps
10 Hang KB Snatch (5 per arm)
5 Burpee Box Jumps
10 Cal Assault Bike
5 Burpee Box Jumps
10 Wall-Balls

CrossFit, Sweat & HIBB WODs Sat Aug 3rd 2019


Click the photo to register for part 2!
Register your team $65/person. And don’t miss the TACO Party after the comp!

CrossFit:

“A Chipper” Teams of 2:

35min. Running Clock…
50 Cal Row or Bike
50 HSPU’s
50 Deadlifts 180/120
50 Pull-Ups
50 Box Jump Overs 30/24
50 Pull-Ups
50 Deadlifts 180/120
50 HSPU’s
50 Cal Row or Bike

Immediately into the same thing at 25 reps.
Can you finish this thing!?
Sweat:

35 min to finish…
50-40-30-20-10
Wall Balls (20/14)
Row or Bike Calories or 30 ft Shuttle Runs
Box Jumps 24/20″
*400m Run after each round
For the calories of choice you may choose between a row, Assault Bike, or 30 ft shuttle runs

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 Close Grip Bench Press
immediately into;
15 Burpee Box Jumps 24/20”
Rest 2 min

(Rest 5 min)

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

CrossFit & Strong WODs Fri Aug 2nd 2019


Register your team $65/person. And don’t miss the TACO Party after the comp!
Click the photo to register for part 2!

CrossFit:

Strict Press (Week 2 of 4)
Complete a few warm up sets, and then:

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

* In between sets, complete a set of 20 russian twists with the heaviest DB possible. (45/30lb.+)
*REMEMBER that strict press has ZERO knee bending.

B.) For Time:
40-30-20-10
Front Squats 75/55
7 Toes-To-Bar
10-20-30-40
Push Press 75/55
7 Toes-To-Bar
*ADV is 95/65
* Goes like this…
Round 1:
40 front squats, 7 ttb, 10 push press, 7 ttb

Round 2:
30 front squats, 7 ttb, 20 push press, 7 ttb…

Round 3:
20 front squats, 7 ttb, 30 push press, 7 ttb… And so on…

Strong:

Friday 8/2
Upper Body Hypertrophy
No necessary specific metric-tracking for hypertrophy day
A. 3 Rounds:

10-12 Incline DB Bench
Superset 10-12 Incline DB Flies (goal for half the weight of the DB Bench)
Rest 2 min

6-12 Strict Pull-ups (try to avoid pause/rest at bottom)
Superset Ring Rows x AMRAP (-1) = 1 rep from failure
Rest 2 min

***if you cannot make at least 6 unbroken reps, please scale using rack pull-ups or band-assisted to ensure sufficient volume of work by meeting rep range

B. Single-Arm DB OHP + Walk
Reps 15-12-9 (increasing weight)
***Every 3 reps, walk 15 ft with DB locked out overhead. As the reps descend, obviously there will be less “walk” segments.
Rest as needed after both arms completed (or rest between arms if needed for quality)
C. 3 Rounds:

Parallette or KB Handle Push-ups (feet elevated) x AMRAP (-1) @ 31X1 tempo ***
Superset Banded Pushdowns x 12-15 reps
Rest 2 min

Chest-Supported DB Rows x 10-12 reps
Superset DB Hammer Curls x 12-15 reps
Rest 2 min

D. EMOM x 8 min (alternating):

DB Lateral Raises x 10-12 Reps
Bench Dips (weighted as feasible) x 8-12 Reps @ 21X1 ***

 

CrossFit & Sweat WODs Thursday Aug 1st 2019


Click the photo to register for part 2!
Register your team $65/person. And don’t miss the TACO Party after the comp!

 

CrossFit:

5 Rounds:
Min. 1 ) 15/12 Cal Row
Min. 2 ) 3 Power Cleans (climbing)

5 Rounds:
Min. 3 ) 15/12 Cal Assault Bike
Min. 4 ) 3 Bench Press (climbing)

5 Rounds:
Min. 5 ) 60 Double Unders
Min. 6 ) Max Russian KB Swings 70/53

*Have bigger classes start on different sections
*3min. Rest Between Each Section
*Option 2 instead of climbing in weight, is doing max reps for 40sec. at a medium effort weight.
*Score is max bench set of 3 and clean set of 3 combined.
*Optional Extra Credit:
400m Farmer Carry with 2 kettlebells. 53/35s or advanced 70/53s

Sweat:
For Time:
800m Run
_
5 Rounds
7 Thrusters 45/30s
7 Pull-ups
7 Burpees
_
800m Run
_
5 Rounds
7 Thrusters
7 Pull-ups
7 Burpees
_
3 Rounds
200m farmer carry 53/35s
20 Barbell Sit-ups 45/35lb

*no rest between sections

CrossFit and Strong


Click the photo to register for part 2!
Register your team $65/person. And don’t miss the TACO Party after the comp!

CrossFit

Weightlifting
Deadlift (Week 2 of 4)
Complete a few warm up sets, and then:

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

*In between each set complete 1-2 weighted CHIN ups. Trying to find a max effort today on this! Use a belt with KBs or Plates. If you are going light, a 10 or 15 lb. plate between your legs works well. If you need to scale, try a band for sets of 6-8 and build that strength up.

Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
One of my favorite repeat workouts! I want you guys to get a good rest between section 1 and this… Make sure you are READY and hit this thing with EVERYTHING you’ve got. #godspeed

Coaches: Do a 5min. stagger to free up that precious pull-up space when it’s all on the line 😉

Accessory Work
Metcon (No Measure)
Extra Credit – (if you’re still alive)
Pick One:
50 Strict HSPU’s for quality
or
75 Kipping for quality
or

Practice HSPUs for 10min.

Strong

Wednesday 7/31
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

B. 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. PAUSE Front Squat – Build QUICKLY to challenging triple for the day
All reps @ 32X1
32X1 = 3 sec descent, 2 sec pause at bottom, explode up, 1-sec pause at top

D. AMRAP 3 min (Rest 2 min) x 2 sets

6 DB Snatch (alt arms)
8 Cal Row or Run 100m
10 GHD or Decline Sit-ups
15 Air Squats
15 Lateral Jumps over Rower

E. Time Permitting:
Weighted Plank – 2 x 30-45 seconds (heavy)
+ Superset the final set with
Max reps unbroken of Ring Plank Sprawls

(scale on knees)

CrossFit & Sweat


Click the photo to register for part 2!
Register your team $65/person. And don’t miss the TACO Party after the comp!

CrossFit:

A.) Snatch 

Every 2min. x 10 Rounds:

10 Toes-To-Bar

1 Hang Power Snatch

1 Full Power Snatch

*Climbing in weight. Start light and build. The TTB should be easy, so if you have to start breaking just cut it to 7.

B.) 4 Rounds:

Min. 1) Max American KB Swings 53/35

Min. 2) Max Burpee Box Jumps 24/20″

Min. 3) Rest

This NEEDS to be an “all out” effort to really hit that stimulus. It’s also going to be a lot harder than you think, so be ready for the pain-cave. Go hard on the first round and figure out what’s possible for you as far as reps go. Try not to fall off too much. Stay within 3-4 reps on each movement.

*Big classes should share boxes and KBs and start on different movements.

 

Sweat:

3 Rounds:
Min 1: 12/9 Cal Bike
Min 2: Max DB Bench 45/25lb.+
Min 3: 12 Burpees
Min 4: Max DB Bent Over Rows 45/25lb.+
Min 5: 12/9 Cal Row
Min 6: Max DB Skull Crushers 20/10lb.+
Min 7: 12/9 Cal Bike
Min 8: Max DB Curls 20/10lb.+
Min 9: 12 Burpees
Min 10: Max Pull-ups
Min 11: 12/9 Cal Row
Min 12: Max Push-ups
The most fun bodybuilding, fat burning, sweaty workout you will ever do! Let’s Go!

 

 

CrossFit & Strong WODs Mon July 29th 2019


Click the photo to register for part 2!
Register your team $65/person. And don’t miss the TACO Party after the comp!
Ask a coach today about dialing in your nutrition or one on one personal training. Click the photo & scroll down to view our membership add-ons.

CrossFit:

A.) Back Squat (Week 2 of 4)
Complete a few warm up sets, and then:
70% x 3
80% x 3
90% x max reps

* In between sets, complete a 1min. Plank Hold (on your hands) with a 45/25lb plate on your back. If you squat correctly, you should feel the fatigue from this in your actual squats. That’s a good thing though don’t worry 🙂

B.) 18min. AMRAP:
7 Cal Assault Bike or 7 Cal Row or 100m Sprint
7 Power Clean and Jerks 135/95
7 Wall Balls 30/20lb

Side Note: SQUAT CYCLES are probably the most important thing that we do in this gym and that we can do in our lives actually. Deadlift cycles are equally important if you can’t squat… Point being, if you miss a day, try and make it up before next week hits. I don’t care if it’s at 24 hour fitness, your garage, or even after a workout you already did. Those strength gains will help you live longer, healthier lives. Your body will thank you, trust me.

 

Strong:

Monday 7/29
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. Alternate Movements x 3 sets each:

Meadows Rows – Reps 12-8-12 (PER ARM)
https://www.youtube.com/watch?v=Q1mBr_bsgO8
Rest 1-2 min then move to Dips

Dips – Reps 10-8-6 (increasing weight/difficulty)***
Rest 1-2 min return to Rows

***Note for Dips, that if the 12-10-8-6 rep scheme is going to restrict your ability to increase difficulty each set, it’s ok to decrease rep scheme to 8-6-4-2 or 10-8-6-4 etc…

D. 5 Rounds for QUALITY movement:

6 Hang DB Power Clean
6 DB Push Press
12 Push-ups on DB Handles