Tuesday 6.12.18 CrossFit
Box Brief: Summer Schedule is Live Register for “Us” for “You” (Kid Challenge) and Toy Drive Skill 1a) Handstand Push-ups 5×5 1b) Banded Facepull-Aparts 5×15 between sets of HSPU Options: – Strict or Deficit – Kipping – 1 Abmat Kipping – Seated DB Shoulder Press, Neutral Grip Intent: Today is intended to be a Repetition […]
Monday 6.11.18 CrossFit
Box Brief: Summer Schedule is Live Register for Kids Summer Strength & Conditioning Strength Banded Sumo Deadlift ( 1RM. Every 2min , 4,4,3,3,2,1,1..) 100% Coach Call *We performed a heavy double on 10/23 – Beginner: 5 x 5, adding weight if form permits Intent: Take 6-8 sets and build to a 1RM Sumo Deadlift. As […]
Sunday 6.10.18 CrossFit
Box Brief: Summer Schedule is Live Register for “Us” for “You” (Kid Challenge) and Toy Drive Strength Power Snatch + Squat Snatch (8×1, building to heavy) Intent: Work up to a heavy set of Power Snatch + Squat Snatch, but don’t sacrifice your technique for load. You will be limited by your Power Snatch weight. […]
Saturday 6.9.18 CrossFit
Box Brief: Summer Schedule is Live Metcon Teams of 3 30 Wall Balls (20,14) 30 Burpee Pull-ups 9 Rope Climbs Run 1200 Meters 45 Wall Balls 45 Burpee Pull-ups 6 Rope Climbs Run 1200 Meters 60 Wall Balls 60 Burpee Pull-ups 3 Rope Climbs Run 1200 Meters Rx+:(Legless Rope Climbs) L2: (5 Strict Band Assisted […]
Friday 6.8.18 CrossFit
Box Brief: Summer Schedule is Live Strength 1): Floor Press (100% Coach Call, EMOM 9×3 @ 65% of Tuesday) – Change grip every 3 sets ie. close, medium, wide – Intent: Week 1 of Speed work with the Floor Press. Use your max from Last Tuesday if you got one or a moderate weight. You […]
Thursday 6.7.18 CrossFit
Box Brief: Summer Schedule is Live Strength Power Clean+ Front Squat + Jerk (EMOM 8×2 @ 70%) 100% Coach Call Warm up: EMOM 4×2 building Intent: Week 1 of Speed work with the power clean + front squat + jerk. Weights should be heavy enough to feel but still practice efficient movement patterns. Metcon Prep […]
Wednesday 6.6.18 CrossFit
Box Brief: Summer Schedule is Live Skill Gymnastics Skill (Week 2) 16min EMOM Min 1. Toes to Bar: 4 x 60s of Practice or Volume Accumulate Min 2. Rest Min 3. Handstand Hold or Walking: 4 x 60s of Practice of Distance Accumulation Min 4. Rest Intent: Intent: Final week of Skill work with T2B/Handstand. […]
Tuesday 6.5.18 CrossFit
Box Brief: Summer Schedule is Live Strength 1a): Floor Press (1RM, Every 2min 4,3,3,2,1,1..) Beginner: 5 x 5, adding weight if form permits *Last done 2/14 1b) Banded Face Pull-apart: Complete 10 reps between sets of Floor Press. Intent: Today we are building to a max in the Floor Press. Make sure you have […]
Monday 6.4.18 CrossFit
Box Brief: Summer Schedule is Live Strength Front Box Squat (2RM, Every 2min 5,4,3,3,2,2..) Wide stance, below parallel – Beginner: 5 x 5, adding weight if form permits Intent: Today we are working up to a 2 rep max in the Box Front Squat and performing accessory work. The Front Box Squat will be the […]
Sunday 6.3.18 CrossFit
Box Brief: Summer Schedule is Live Strength Power Clean and Jerk (4×2 @ 80%) 100% Coach Call Every 90s 4×2 climbing to 80%, Then Every 90s 4×2 @ 80% Metcon AMRAP 18 3 Bar Muscle Ups 3 Hang Power Cleans (135,95) 6 Burpee Bar Hops 100 Meter Run – 90s Rest – Rx: (Jumping Bar […]
