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SWEAT!
12 min EMOM:
3 Rounds
Min 1: 15/12 Cal Bike
Min 3: 200m Row
Min 4: 200m Run
Min 2: 10 Burpees
10 min to finish...
100 Ballslam
*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!
Build
3very 4 x 5
5 3 sec Paused Deadlift
20 single hand kb walking lunge
then
10 min to finish...
100 Russian Swings 70/53lb.
*7/5 Push-ups EMOM, starting with push-ups
CROSSFIT
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 :)
15min. AMRAP:
10 Cal Row
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.
SWEAT!
Every 3 min x 5 Rounds
12/9 Cal Row/bike
50 Double Unders
Max DB Snatches 45/35lb.
Every 3 min x 5 Rounds
200m Run
15 Box Jumps 24/20"
Max Overhead Squats 45/35lb Bar
5 min AMRAP:
Slam Balls 30/20lb.
*Can you get 100!? Or go unbroken!?
*3 min rest between each section. Advanced may add weight to the OHS. 95/65?
BUILD
Every 4 min x 5
5 press with 3 sec lowering
5 pendlay row
100m RUN
then hope u didnt have milk either ;)
join CrossFit
CROSSFIT
Weightlifting
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.
Milk 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!
12 min to finish...
30-20-10
Single Arm DB Thrusters 45/30lb.
Burpee DB Deadlifts 45/30s
*switch arms every 5 reps on Thrusters
12 min to finish...
5 Rounds:
20 DB walking Lunge
10 Toes to Bar
10 Calorie Assault Bike
10 min EMOM:
5 Rounds
Min 1: 20 Sit-ups
Min 2: 20 DB Russian Twists
*Every round, you may trade 1 of the minutes for a 50sec. Plank
*3 min rest between sections
BUILD
It's arm day
move;
a 1000# with biceps Biceps curl variations
a 1000# with triceps* triceps variations
a 1000# with shoulders Shoulder variations
*except kick backs! IF I see 1 kick back........
CROSSFIT
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.
3min. AMRAP:
6 Cal Assault Bike
6 Front Rack Lunges 95/65
3min. AMRAP:
6 Pull-Ups
6 Front Squats 95/65
3min. AMRAP:
6 Cal Assault Bike
6 Front Rack Lunges 95/65
3min. AMRAP:
6 Pull-Ups
6 Front Squats 95/65
1min. Rest After Each Section.
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!
BUILD
Every 5 min x 5
5 Squats
10 DB box step ups
200 single unders
rest 3 min
then jump in with sweat!/crossfit
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
*Time CAP: 35min.
SWEAT!
5 Rounds:
1 min Wall Balls 20/14lb.
1 min Double Unders
1 min DB Power Cleans 45/30s
1 min Box Jumps 24/20"
1 min Bike for Cals
1 min rest
3 min rest.
3 Rounds: (for quality)
10 DB Box Step Ups
10 V-Ups (stay hollow)
10 DB RDLs
1 min Weighted Plank
That first part is "fight gone bad" style and should be extremely challenging if you do it right!
Part 2 is going to be a little slower, but is some much needed Glute, Hamstring, and Ab work with emphasis on quality over time. Gotta do these things sometimes to get better and feel better.
BUILD
every 4 min x 5
3 bench press
5 pullups
max air squats
*after min 4 you get 1 min to make bench heavier so really it is every 5 min :)
join sweat for part 2
CROSSFIT
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.
3 Rounds For Time:
30 Russian KB Swings 70/53
25 Push Press 75/55lb
20 Cal Row
15 Toes-To-Bar
*15 Cal Row for ladies
*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.