Friday 7.20.18 CrossFit
Strength Strict Chin-ups (1RM, 4,3,2,1.1.1) *Strict Ring Rows 100% Coach Call Every 2min complete a set. Options: – Bodyweight, Accumulate 20 challenging reps – Partner Assisted: Accumulate 20 challenging reps – Beginner: Accumulate 50 Barbell Rows Intent: Build over the course of 10 sets of 1RM Weighted Close Grip Chin-up. If you’re not able to […]
Wednesday 7.18.18 CrossFit
Skill ‘SKILL’ Technique EMOM 10: ODD Minutes: 10 Strokes on the Rowing Focusing on Technique EVEN Minute: 20 Shoulder Taps Rx+:(Handstand on Wall Shoulder Taps) Intent: We’ll spend 10 minutes working on improving our rowing technique as well as some shoulder taps to warm up the shoulders for the Metcon Metcon 2 Rounds 1k Row […]
Tuesday 7.17.18 CrossFit
Strength 1) Medium Grip Floor Press (5×5 building across ) Medium grip = shoulder width grip and emphasizes the triceps/lats. 100% Coach Call Complete a set evey 90s Intent; Build to a challenging set of 5 in the Floor Press. This should not be a max. Medium grip = shoulder width grip and emphasizes the […]
Monday 7.16.18 CrossFit
Strength Back Squat (5RM, 8,7,6,5.5..) 100% Coach Call Complete a set every 2min Intent: Build to a 5RM over the course of 4-6 sets. Shoot for 85% of your current 1RM Metcon Prep 3 Sets at game speed 3 Deadlifts 2 Hang Power Cleans 1 Squat Cleans *Start with a moderate weight. Round 2 should […]
Weekly Programming Breakdown 7.16.18 – 7.22.18
Sunday 7.15.18 CrossFit
Strength 1a) RDLs: 4 x 8 1b) DB Single Arm Push Press: 4 x 6 ea 1c) Russian Twists w. a plate: 4 x 20 *Complete all 3 movements in a “giant set” going from 1a,1b, to 1c until you’ve gone through 4 times.Intent: Work today is done in a giant set fashion where you’ll […]
Saturday 7.14.18 CrossFit
Metcon “The Track Triplet” 2012 CrossFit Games 3 Rounds 8 Split Snatches 115,75 7 Bar Muscle Ups 400m Run **20min time cap **7 Bar MUs = 7 C2B + 7 Diamond PU Last completed 7.14.15 Intent: Today’s metcon is intended to consist of two capacities: anaerobic/aerobic. The run should allow you to recover for 1-2 […]
Friday 7.13.18 CrossFit
Metcon “Crossfit Games Open 18.1” Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row Last complete 2.25.18 Intent: Today is the first repeat Open workout from 2018. Compare your past score and try to beat your score by 1 full round. Finisher 1a) KB […]
Thursday 7.12.18 CrossFit
Strength Banded Sumo Deadlift (10×2 @ 60%, every 60s. 10×2, as EMOM) 100% Coach Call, every minute. Reset each rep, no TNG Intent: Final week of Speed Sumo Deadlifts against a band. Each set should still be explosive despite heavier loading. Reset on each rep. This work will segway into preparation for Metcon. Metcon Prep […]
Wednesday 7.11.18 CrossFit
Metcon For total time: 50-40-30-20-10 KBS (55,35) Walking Lunges (BW) Abmat Sit-ups Double Unders – Rest 60s after each completed round – L2: (DU Attempts) L1: (35,25) (DU Attempts x 60s) Additional Scale: (Reps of 40-30-20-10) (35,25 R. Swings) (SU) 30:00 Cap Intent: Today’s metcon is intended to be slow and consistent, around 60-70% of […]
