Tuesday 7.10.18 CrossFit
Strength Shoulder Press (1RM, 4,3,2,1.1.1) 100% Coach Call, Every 2min 1b) Banded Pull-apart: Complete 20-25 reps between sets of shoulder press for extra upper-back work. Intent: Build to a 1RM shoulder press in 6-7 sets. Have a plan in place to make logical jumps in weight. It’s easy to fail too soon with a small […]
Monday 7.9.18 CrossFit
Strength Power Clean (1RM, 4,3,3,2,1.1.1) 100% Coach Call, Every 2min Intent: Try to beat your previous max today by 5#’s (if you have one). Take your time and progressively build to a new 1RM. Metcon Prep Power Clean + Front Squat + S20H: 3 x 1 + 2 + 2 100% Coach Call, every 2min […]
Sunday 7.8.18 CrossFit
Strength Back Squat (5-5-5+,build across ) Your last set should be challenging. This set of 5 will be an AMRAP set Intent: Work up to a moderate set of back squats. Focus on perfect technique and shoot for 80% of your current 1RM x 5. Metcon 4 Rounds 20 DB Man Makers (50,35) 10 DB […]
Saturday 7.7.18 CrossFit
Metcon With a partner and a running clock: 0:00 – 10:00 10 Legless Rope Climb Remaining time Max Rounds of: 8 Hang Power Cleans (135,95) 6 S20H (135,95) 12:00 – 22:00 10 Rope Climbs (with legs) Remaining time max rounds of: 8 Hang Power Cleans 6 Front Squats 4 S20H 24:00 – 34:00 50 Power […]
Friday 7.6.18 CrossFit
Box Brief: Week of July 4th Holiday Hours Click Here Strength Hang Power Snatch (4×3 @ 80%, Every 90s) 100% Coach Call Complete 3 reps every 90s Intent: 4 Sets of Speed work with Hang Power Snatch at 80% (+5% from last week). Efficiency and explosiveness is the goal. Metcon “Gun Show” Teams of […]
Thursday 7.5.18 CrossFit
Box Brief: Week of July 4th Holiday Hours Click Here Strength 1a): Banded Sumo Deadlift (9×3 @ 55%) 1b) KB Squat Jump 9×3 100% Coach Call Every 90s complete 1a+1bIntent: Week 2 of Speed work with Sumo Deadlift + Squat Jumps. Add 5% to last weeks loading but remember there should be zero hesitation with […]
Wednesday 7.4.18 CrossFit
Box Brief: July 4th Holiday Hours Click Here https://bit.ly/2tiD7x8 Metcon “Hotshots 19” 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run *40min time cap Last comlete 7.4.17 This workout will have a huge time range, 31:00 and to a high of 48:00. The volume of power […]
Tuesday 7.3.18 CrossFit
Box Brief: July 4th Holiday Hours Click Here https://bit.ly/2tiD7x8 Strength 1a): Close Grip Bench (5×5, build across to a heavy 5) 1b) 1-Arm KB Row w. a pause (2 count) 5×10 *Use one weight for all sets. 100% Coach Call Complete as EMOM 10 Min 1. Bench Min 2. KB Rows Intent: Repetition work today […]
Monday 7.2.18 CrossFit
Box Brief: Week of July 4th Holiday Hours Click Here Strength Overhead Squat (3RM, 5,5,4,3,3,3..) 100% Coach Call Every 2min – 6-7 sets progressively adding weight each set. – Beginner: Perform sets of 5 adding weight if form permits Intent: Overhead Squat 3RM. Build to a challenging set of 3 or 3RM in 6-7 […]
Sunday 7.1.18 CrossFit
Box Brief: July 4th Holiday Hours Click Here https://bit.ly/2tiD7x8 Strength EMOM 12 Min 1. RDLs 4×8, moderate across, from rack Min 2. DB Single Arm Push Press 4×6, moderate across Min 3. Russian Twists w. a plate 4×20 AHAP *Complete all 3 movements in a “giant set” going from 1a,1b, to 1c until you’ve gone […]
