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Hey all you people wanting to makea change. Just remember;
SHRED! workouts are designed for new athletes and people focused on burning fat and losing weight.
Build workouts are designed to add lean muscle mass while burning away the fat. This is for athletes who have been training hard for a few weeks at least and have come within 10 pounds of their weight loss goal Or their major goals are get a pull up or push up for example. And know what I mean when I say " Set up a squat"
CrossFit is for the more advanced. If you are asking " I wonder if I'm ready for CrossFit?" You aren't.
EAch day this week we will have a surprise Spartan Challenge for those going to Tahoe in a few weeks:)!
SHRED!
3 Rounds:
1 min: Squats
1 min rest
1 min: Burpee Box Jump Overs 24/20"
1 min rest
1 min: Cal Row
1 min rest
1 min: Toes to Bar
1 min rest
1 min: Cal Bike
1 min rest
1 min: Double Unders
1 min rest
Everything is for MAX reps! You're getting a 1min. rest after each minute, so be sure to earn it!
Every 4 min x 5
5 front squat
10 bag over bar (HEAVY!!!)
then
5 rounds
100 m single arm DB OH hold
100 single unders
CROSSFIT
Back Squat (Week 3 of 4)
MAX OUT WEEK!
Complete a few warm up sets, and then:
75% x 5
85% x 3
Try for a new 100%
* In between sets, complete 15-20 HEAVY russian KB Swings. These will actually help your squat game today. Try something you may have never swung before :)
Metcon (Weight)
18min. EMOM:
Min. 1) 12/9 Cal Assault Bike
Min. 2) 12 TTB
Min. 3) Cleans (climbing)
*3 Cleans for 2 Rounds
*2 Cleans for 2 Rounds
*1 Clean for 2 Rounds
Try to get up to something really heavy! After those squats you should be feeling GOOD.
*Scaled option is to just keep it at 3 cleans the whole time and use something of medium to hard effort.
SHRED!
20 min to get as far as possible...
2-4-6-8-10...
DB Squat Cleans 50/35
30 ball over bar 20/15lb
100m Farmer Carry 70/53 *each hand
5 min. rest
For Time:
30-20-10
Cal Assault Bike/row
DB Deadlifts 70/50s
DB Russian Twists (L+R=1) 35/25
*15 min time cap
BUILD
Every 4 min x 5
3 Bench press
3 broad jumps (for distance)
25 walking lunges
then
15min. AMRAP:
8 Pull-Ups
8 Alt. DB Snatch 70/50
8 Box Jumps 30/24"
CROSSFIT
Split Jerk
20min. to complete:
5 Sets:
5 Split Jerks
immediatley into;
5 Weighted Pull-Ups (Not Chin-Ups like the past few weeks)
*Sets do not count until you are at a good percentage. Should be around 70% effort for set 1.
Peanut, Butter, and Jelly (AMRAP - Rounds and Reps)
15min. AMRAP:
8 Pull-Ups
8 Alt. DB Snatch 70/50
8 Box Jumps 30/24"
SHRED!
15min. to finish...
5 Rounds:
10 Pull-ups
10 Burpees
10 DB Push Press 50/35s
Immediately into...
100 Ball Slams (30/20lb.)
4min. rest
15 min to finish...
4 Rounds
400m Run
20 DB Bench 45/20s+
Cash out: 50 Banded Pull Aparts
BUILD
CROSSFIT
Deadlift (Week 3 of 4)
MAX OUT WEEK!
Complete a few warm up sets, and then:
75% x 5
85% x 3
Try for a new 100%
*Today is an important day, so I don't want to do too much in between sets. If you really want to, you can do a 1min. Plank Hold with the plate like we usually do Monday's.
2 Rounds:
20 Cal Assault Bike
20 Cal Row
20 Front Rack Lunges 115/75
immediately into;
2 Rounds:
15 Cal Assault Bike
15 Cal Row
10 Front Rack Lunges 135/95
*Ladies RX on the Cals:
15 and 12
*Optional RX+ is OHS with the same numbers.
*TIME CAP: 15min.
SHRED!
Every 5min. x 5 Rounds
200m Run
16 DB Box Step Overs (20" for everyone)
200m Row
*in order for this to work the way I want, I need you to go as hard as possible for each round. I want you getting close to two min of rest every time. So earn it! Weight: 35/20s+
4min. rest
10 min EMOM: (both in same min)
12 Russian KBS (53/35lb.)
12 Goblet Reverse Lunges
*if you can’t maintain 12 each min, try 10 or 8 each. Rather than sitting out a min, pick a sustainable number for you!
BUILD
Every 5 min x5
5 deadlift
5 DB pull over (heavy)
then join SHRED!
10 min EMOM: (both in same min)
12 Russian KBS (53/35lb.)
12 Goblet Reverse Lunges
*if you can’t maintain 12 each min, try 10 or 8 each. Rather than sitting out a min, pick a sustainable number for you!
CROSSFIT
Make sure you are ready and warm for both movements. Start at about 50-60% effort (not 1RM) and start to CLIMB!
EMOM x 5min.
3 Hang Power Snatch
EMOM x 5min.
2 Hang Power Snatch
immediately into;
EMOM x 5min.
3 Hang Power Cleans
EMOM x 5min.
2 Hang Power Cleans
Annie bought a kettlebell (Time)
50-40-30-20-10
Double Unders
AbMat Sit-Ups
Russian KB Swings 53/35
*Time CAP: 15min.
*Anchor your feet around the KB for the Sit-Ups to go faster.
*Suffer from booty burn!? Keep your legs as straight as possible and you won't get it :) ALSO, it is very important to pull your pelvis under you and minimize that space between your low back and the floor. So essentially, bad form = booty burn. Get it together!
SHRED!
11 min. AMRAP:
10 Single Arm DB Hang Clean and Jerks 45/30lb. (5ea. side)
100 m run
10 Push-ups
11 min. AMRAP:
10 DB Renegade Rows 30/20lbs.
10 DB Thrusters 30/20lbs.
10 Cal Row
11 min. AMRAP:
20 Ring Rows (feet elevated for advanced)
10 Cal Bike
20 Weighted Sit-Ups (25/10lb. Plate+)
*2 min rest between sections
On the renegade rows, complete 5 in a row on the right and then 5 on the left. Hold that plank position tight!
BUILD
every 4 min x 5
3 press
6 DB row
20 ball over bar
then
Every 3min. x 5 Rounds:
10 Jerks 115/75
10 Pull-Ups
10 Push-Ups
10 Sumo Deadlift High Pulls
CROSSFIT
Strict Press (Week 3 of 4 )
MAX OUT WEEK!
Complete a few warm up sets, and then:
75% x 5
85% x 3
Try for a new 100%
*Remember! NO BENDING at the knee!!
Every 3min. x 6 Rounds:
10 Jerks 115/75
10 Pull-Ups
10 Handstand Push-Ups
10 Sumo Deadlift High Pulls