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

 

 

CrossFit, Sweat & HIBB WODs Sat July 27th 2019


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

 

CrossFit:

Partner WOD:

35min. to finish…
60-50-40-30-20
Cal Assault Bike or Row
Pull-Ups
Burpees
HSPU’s
*200 Double Unders After Each Round
*Teams of 2. Only 1 person works at a time.
*Just to clarify… You do 60 of everything, then 200 Double Unders (total)… Then 50 of everything and 200 Double unders… Then 40 and 200 Double unders… All the way to 20 and 200 Dubs. Can you finish?!?!

Sweat:

With a partner!

35 min to finish…
1 Mile Run (200m intervals)
50 DB Squat Cleans 50/35s
50 DB Push Press
50 Toes to Bar

1200m Run (200m intervals)
40 DB Squat Cleans
40 DB Push Press
40 Toes to Bar

800m Run (200m intervals)
30 DB Squat Cleans
30 DB Push Press
30 Toes to Bar

400m Run (200m intervals)
20 DB Squat Cleans
20 DB Push Press
20 Toes to Bar
Advanced groups can use a 95/65lb bar.

HIBB:

A.) 5 Rounds 
6-8 Barbell Bench Press (heavy as possible 3-sec eccentric)
immediately into;
1 min of Pull Ups (strict if you can)
Rest 2 min

Rest 5 min

B.) 3 Rounds:
8-10 Single Arm incline DB Bench Press
(Heavy as possible w/ 3 sec eccentric)
immediately into;
1 min Barbell Biceps Curls 45/35
Rest 2 min

Rest 5 min

C.) 3 Rounds
1 min Close Grip Push Ups Holding DBs
immediately into;
1 min Alternating DB Biceps Hammer Curls (same DBs)
Rest 1 min

 

CrossFit & Strong WODs Fri July 26th 2019


Click the photo to register and get yo snatch on this Sat!
Click the photo to register your team! $65 per person, and we are having a taco party after wahoo! Don’t miss it!

CrossFit:

A.) Strict Press (Week 1 of 4)
Complete a few warm up sets, and then:
65% x 5
75% x 5
85% 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.) 3 Rounds For Time:
30 Russian KB Swings 70/53
25 Push Press 75/55lb
20/15 Cal Row
15 Toes-To-Bar

*Lock out those push presses for a split second every rep. Your arm locking out and going straight back down without a pause does NOT count.
*Time CAP: 18min.
*ADV is an 18min. running clock with max muscle ups in remaining time 🙂 Put your finish time and then your Muscle up # on the board

 

Strong:

Friday 7/26
Lower Body Hypertrophy
No necessary specific metric-tracking for hypertrophy day

A. Rear-Foot Elevated Split Squat
Build QUICKLY to a moderately difficult set of 12 reps
Then, using the same weight as the 12-rep set, complete EMOM x 12 min:

Minute 1 – 6 reps RIGHT LEG
Minute 2 – 6 reps LEFT LEG
Etc… continue alternating legs each minute

B. Death March

Same heavy weight for all 3 sets, so definitely take a set or two to progressively build up and feel out the movement
3 sets of 30 feet distance (approx 10 steps, 5 per leg)
Rest 2-3 min between each set

C. Front-Rack Lunges x 100 Steps (50 per leg, alternating)
***Make sure to choose a weight you can achieve at least 25-30 Reps on the first set or this will be a really long grueling workout!
Everytime the barbell touches the ground to rest, complete:
20 Reps of Banded Hamstring Curls AND
AMRAP 7 min
Climb as high as possible in Rep Scheme 4-8-12-16-20 etc… (add 4 reps each round)
Goblet Squats
Single-Leg TTB (click to view video)
(alternating legs. Reps are “total” not “per leg”)

CrossFit & Sweat WOD Thurs July 25th 2019


Click the photo to register and get yo snatch on this Sat!
Garnet Gauntlet is ON! Taco party to follow! Don’t miss it and click the link to register your team. ($65 per person)

 

CrossFit:

For Time:

Run 800m

15 Rounds:
5 Wall Balls 20/14
3 Burpees
1 Power Clean 185/135

Run 800m

15 Rounds:
5 Wall Balls 20/14
3 Burpees
1 Power Clean 185/135

*ADV is 225/155
*There is no break between sections. Essentially this is the classic “Holleyman” workout with running and burpees instead of HSPU’s.
*Time CAP: 35min.

Sweat:

(0-5 min)
800m Run

(5-10 min)
5min. AMRAP:
10 Push Press(95/65lbs)
10 Pull-ups

(10-20 min)
2000m Row

(20-25 min)
5min. AMRAP:
10 Sumo Deadlift High Pull (95/65lbs)
10 Push-ups

(25-30 min)
800m Run

(30-35 min)
5min. AMRAP:
5 Push Press(95/65lbs)
5 Pull-ups
5 Sumo Deadlift High Pull (95/65lbs)
5 Push-ups

*35 min running clock…

*the only rest you get is finishing the run and row before the next section starts!

CrossFit & Strong WODs Wed July 24th 2019


Click the photo to register your team! We will be having a TACO party after the awards ceremony if you can’t make the full day!

Click the photo to register and get yo snatch on this Sat!

CrossFit:

A.) Deadlift (Week 1 of 4)

Complete a few warm up sets, and then:

65% x 5
75% x 5
85% x max reps

*In between each set complete 3 strict CHIN ups. Add weight here if you can. Use a belt with KBs or Plates. If you are going light, a 10 or 15 lb. plate between your legs works well.

B. 3min. AMRAP:
6 Cal Assault Bike or 6 30 ft Shuttle Sprint
6 Front Rack Lunges 95/65

3min. AMRAP:
6 Pull-Ups
6 Front Squats 95/65

3min. AMRAP:
6 Cal Bike or 6 30 ft Shuttle Sprint
6 Front Rack Lunges 95/65

3min. AMRAP:
6 Pull-Ups
6 Front Squats 95/65

1min. Rest After Each Section.
*Ideally everyone bikes at some point here today.  Start people off at different sections so that everyone gets a chance to use the bike.  I would like to not sub for rowing but we may have to for bigger classes.

 

Strong:

Wednesday 7/24
Upper Body Hypertrophy
No necessary specific metric-tracking for hypertrophy day
A. Push-ups – 3 sets of Max Reps @ 31X1 tempo
The goal is to achieve 10-20 reps on each of these three sets.
Therefore, it’s important to choose the PROPER VARIATION for your levelHardest = Feet elevated, parallettes or Rings, with weight-vest
Easiest = Hands elevated on box, bench or barbell in squat rack***There are many variations between the Hardest and Easiest examples
***Reminder that 31X1 means:
3-seconds to descend, 1-sec pause at bottom, EXPLODE UP, 1-sec pause at top
= approx 5-6 seconds PER REP, so 12 reps should take almost a full minute

B. Inverted Rows – 3 sets of MAX REPS @ 31X1 tempo
Same exact rep target and notes as Part A for the Push-ups
C. Superset x 2 sets each:
Incline DB Bench x 12-15 reps
Supinated (underhand) Barbell Rows x 12-15 reps
Rest 2-3 min

D. Giant Set x 2 Rounds:

Wide Grip Hang High Pulls x 10-12 reps (approx 60% of snatch max)
DB Lateral Raises x 12-15 reps
Bradford Press x 10-12 reps (there and back = 1 rep)
Rest 2-3 min

High Pull to Lateral Raise superset
https://www.youtube.com/watch?v=E-LJWRKB1VY
Bradford Press
https://www.youtube.com/watch?v=gD6XoIXGmDI

E. EMOM x 10 min (alternating)

Barbell Curls x 8-10 Reps
Banded Pushdowns x 12-15 Deejay Reps

CrossFit & Sweat Tuesday July 23rd 2019


Click the photo to register your team! ($65 per person) It’s gonna be an awesome day of WODs followed by a taco party! WHOOOO!

Click the photo to register and get yo snatch on this Sat!

CrossFit:

A.) Three Position Snatch

Spend 20min. Working up to something heavy here…
Take a 2 second PAUSE at each position and FOCUS on the positioning.

Position 1) From Mid Thigh
Position 2) From Just Below The Knee
Position 3) From The Floor

*KEY points today are going to be really focusing on sweeping that bar into your hip crease, keep your eye gaze forward, HOOK GRIP, and moving your feet on the jump a max of 4-6 inches on each side.

B.) Kombucha was a bad choice (Time)
For Time:
21-15-9
Push Jerks 135/95
Burpees Over The Bar
Toes-To-Bar

RX+ 155/105

Sweat:

A.) Every 3 min x 5 Rounds
12/9 Row or Bike
50 Double Unders
Max DB Snatches 45/35lb.

B.) Every 3 min x 5 Rounds
200m Run
15 Box Jumps 24/20″
Max Overhead Squats 45/35lb Bar

C.) 5 min AMRAP:
Devils Press (any weight just try to keep moving)

*3 min rest between each section. Advanced may add weight to the OHS. 95/65?

CrossFit, Strong & Sweat WODs Mon July 21st 2019


You voted so HERE WE GO! Sept 21st will be our Garnet Gauntlet Partner Competition! Click the photo to register your team!($65/person)
Click the photo to register and get yo snatch on this Sat!
Starts TOMORROW!

CrossFit:

A.) Back Squat (Week 1 of 4)
Complete a few warm up sets, and then:

65% x 5
75% x 5
85% 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 don’t worry 🙂

B.) 15min. AMRAP:
10 Cal Row or 10 Cal Bike or 200m Run
10 Wall Balls 30/20
2 Squat Cleans at 50% of 1RM

*Every 2 Rounds add 5% to the bar.
*So it goes like this:
– Round 1 and 2 is 50%
– Round 3 and 4 is 55%
– Round 5 and 6 is 60%… and so on…

*Scaled is 135/95 the entire time.

Strong:

Monday 7/22
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. Stop Deadlift
Build to ONE challenging set of 5 reps following below protocol
Example assuming top Deadlift 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. Back Squat – 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. Front Squat “Clusters”
A “Cluster” is designated by 1.1.1 which equals 3 single reps, separated by 10 seconds each and the bar should be racked during the 10s rest period.
For each single rep, the focus should be on creating maximum power and explosion

Complete 3 sets of 1.1.1 (increasing weight each set)
Example: 225 x 1.1.1 (10s rest b/w each single)
Rest 2 min, then increase weight for the second “cluster” of 3 single reps Etc…

D. GHR – 3 x 6-10 Reps (add weight or slow tempo to increase difficulty)
OR
Weighted Hip Extensions – 3 x 10-12 Reps
(add weight with DB or plate held in front of chest)
E. One Round, with focus on QUALITY movement:

15 Reps Weighted Sit-ups (DB over chest)
5 High Box Jumps (explosive, step down)
15 Reps V-ups
15 Cal Row (or Run 200m)
10 Reps Barbell Ab Rollouts
10 Shuttle Runs (30 ft each direction)

Sweat:

12 min EMOM:
3 Rounds
Min 1: 15 Box Jumps
Min 3: 45 Double Unders or 90 singles
Min 4: 200m Run
Min 2: 10 Burpees

10 min to finish…
100 Wall Balls
*7/5 Push-ups EMOM, starting with push-ups

10 min to finish…
100 Russian Swings 70/53lb.
*7/5 Push-ups EMOM, starting with push-ups

*3 min rest between sections

ADVANCED is clapping push-ups!

CrossFit, Sweat and HIBB WODs Sat July 20th 2019


Click on the photo to take our poll on what day we should have the Gauntlet!
Click the photo to see our membership add on’s.

 

CrossFit:

A.) Partner WOD only 1 person works at a time
15min. AMRAP:
2 rounds of:
32 KB or DB lunges 50/35
32 toes-to-bar
16 KB or DB power cleans 50/35
Then, 2 rounds of:
32 alt. KB or DB snatches 50/35
16 muscle-ups
16 KB or DB burpee deadlifts 50/35Rest 5min.
*If you finish the whole piece, start over and keep going.
*Use either KBs or DBs not both

*Scale for muscle up = 32 push-ups or 16 Cals each on the assault bike.

B.) 5 Rounds:
30 Wall Balls (20/14)
30 SDHP’s (115/75)

*Teams of 2: Only 1 Person works at a time
*Advanced athletes do 135/95 on part  with the 30/20lb ball

Sweat:

36 min to finish…

5 Rounds
400m Run
20 American Kettlebell Swings 53/35
14 Pull-Ups
38 reps of “X”

Round 1: Push-ups
Round 2: Air Squats
Round 3: Toes to Bar
Round 4: Lunges
Round 5: Burpees

ADV is 70/53lb KB

HIBB:

A.) 15 min of Back Squatting:

Start at 135/95 and do a set of 5. Add any ammount of weight you want (depending on your 1 rep max you should know what to add) and keep completing sets of 5. So…5 reps, add weight, 5 reps, add weight, 5 reps, add weight…and so on.  Rest as needed but keep it as short as possible. You may NOT rack the bar until you complete 5 reps.

Rest 10 min

B.) EMOM for 4 min:
12/9 Cal Assault Bike; immediately into

C.) EMOM 4 min:
5 Deadlifts 315/205; immediately into

D.) EMOM 4 min:
12/9 Cal Assault Bike; immediately into

E.) EMOM 4 min:
5 Deadlifts 315/205; immediately into

(+) just means go as heavier if you can or lighter depending on your ability and strength level

CrossFit, Strong & Sweat WODs Fri July 19th 2019


Click on the photo to take our poll on what day we should have the Gauntlet!
Click the photo and scroll down to see our membership add on’s to get the exact help you need!
Changes go into effect on Tuesday! No yoga tomorrow.

 

CrossFit:

A.) Clean and Jerk
20min. EMOM:
2 Reps EMOM x 10min.
1 Rep EMOM x 10min.

*Prefer Power Cleans on the first 10min. and then squat cleans on the last 10min.
*Climb as needed to hit something heavy. Touch and go or singles are fine.
*Start at 50-55% range and take your time warming up. Really focus on GOOD QUALITY reps. Be FAST and efficient.

B.) 12 minute running clock…
“buy in” 1000m Row or 1.4 Mile Bike or 800m Run
then;
Max Rounds of this in remaining time:
21 American KB Swings 53/35
12 Handstand Push-Ups

Strong:

Friday 7/19
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:

Pendlay Rows – Reps 10-7-4 (increasing)
https://www.youtube.com/watch?v=a5apml0xAxo
Rest 1-2 min
Flat DB Bench – Reps 12-9-6 (increasing)
Rest 1-2 min

D. AMRAP 60 sec (Rest 2 min) x 4 sets:
The goal is for the DB Snatch to be heavy enough to take approx 30 seconds

10 DB Snatches (Heavy, alternate arms)
Max Reps Push-ups in remaining time

Choose a CHALLENGING variation of Push-ups:

DIFFICULT = Clapping or Dynamic Push-ups
INTERMEDIATE – Standard or Ring Push-ups
EASIER – Hands-Elevated on a Box, Bench or a Barbell in a Squat Rack

SWEAT:
EMOM x 35min: (5 Rounds)
Min 1: 15/12 Cal Row
Min 2: 20 Wall Balls 20/14
Min 3: 15 SDHP’s 75/55
Min 4: 15/12 Cal Bike
Min 5: 20 Sit-Ups
Min 6: 50 Double Unders
Min 7: Rest

Advanced can do 95/65 on the SDHP and Barbell Sit-Ups for 40sec. Should be trying to get around 8-10