Thursday 170223

CrossFit

Performance and Fitness

3 Rounds:

  • 40 10m Shuttle Runs
  • 21 Kettlebell Swings (24/16)
  • 12 Push Up

Open Athletes

The 2017 Reebok CrossFit Open starts this week. Here is the recommended training schedule for those competing in the open.

Schedule for the Week:

  • Monday /Tuesday – Normal Training
  • Wednesday – Normal or Moderate Intensity Training
  • Thursday – Rest or Active Recovery
  • Friday – Rest or Light Movement
  • Saturday –  Open 17.1
  • Sunday – Rest
  • Tuesday morning before 12pm – Re-test Open 17.1 if nessacary

The open workouts will be announced at 12pm Friday our time. These will be shown live at both boxes. If you still would like to enter head over to https://games.crossfit.com. Open workouts will be programmed for Saturday morning, those needing to be judged can do it in the following times:

  • 7:30 and 8:30 at Airport West – during class times and after class at 9:30
  • After the 830 class at 930 in the city

Strength

  • Snatch 1RM
  • Clean and Jerk 1RM

Wednesday 170222

CrossFit

Gymnastics Conditioning

5RFT:

  • 8 Strict C2B
  • 8 C2B
  • 8 Bar MU

Rest 1:00 between rounds

Conditioning

  • 1000m Run
  • 200 Double-Unders
  • 2000m Row
  • 200 Double-Unders
  • 1000m Run

*Sub for run – 75/50 Calorie Assault Bike

*Row and Run can be changed around = 1km Row, 2km Run, 1km Row

Fitness

Gymnastics Conditioning

4 RFT:

  • 8 Strict Ring Rows
  • 8 Pull Ups
  • 8 C2B Pull Ups

Rest 1:00 between rounds

Conditioning

  • 800m Run
  • 125 Double-Unders
  • 1500m Row
  • 125 Double-Unders
  • 800m Run

*Sub for: Run = 50/35 Calorie Assault Bike, Double Unders = Single Unders x 2

*Row and Run can be changed around = 750m Row, 1.5km Run, 750m Row

Tuesday 170221

CrossFit 

This is a repeat of a workout we did on 161213.

Performance

Barbell/ Technique

  • Power Clean + Front Squat + Push Jerk – In 6mins find a heavy single

Conditioning

“Wise Men”

AMRAP 3:

  • Macho Man (60/40)

Rest 3:00

AMRAP 3:

  • Macho Man (70/47.5)

Rest 3:00

AMRAP 3:

  • Macho Man (85/60)

*1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks

RX+= 1) (60/40), 2) (80/55), 3) (92.5/65)

Fitness

Strength/Technique

  • Thruster – In 6mins find a heavy single

AMRAP 3:

  • 200m Run
  • Max Thrusters (40%)

Rest 3:00

AMRAP 3:

  • 200m Run
  • Max Thrusters (50%)

Rest 3:00

AMRAP 3:

  • 200m Run
  • Max Thrusters (60%)

Strength

  • Front Squat – Work up to 85% of paused 1RM
  • Power Snatch – Work up to 85%
  • Clean and Jerk EMOMs – Work up to 85%

 

Monday 170220

CrossFit

Performance

“Open Up”

AMRAP 14:

  • 75 Wallballs (20/14#)
  • 60 Calorie Row
  • 45 Dumbbell Snatches (22.5/15)
  • 30 C2B Pull-ups

“Open Up Scaled”

AMRAP 14:

  • 75 Wallballs (20/14#)
  • 60 Calorie Row
  • 45 Dumbbell Snatches (15/10)
  • 30 Pull Ups

Finisher (Optional)

5 Sets (Not For Time):

  • 10 Meter Dumbbell Front Rack Walking Lunge (22.5/15)
  • 10 Toes to Bar

Fitness

Conditioning

Fitness RX+

AMRAP 14:

  • 75 Wallballs (14/10#)
  • 600m Run
  • 45 KB Swings (24/16)
  • 30 Pull Ups

Fitness RX

AMRAP 14:

  • 75 Wallballs (14/10#)
  • 600m Run
  • 45 KB Swings (16/12)
  • 30 Ring Rows

Finisher (Optional)

5 Sets (Not For Time):

  • 10 Front Rack Walking Lunge (35/25kg)
  • 10 Hanging Knee Raises

Strength

Week 12 – Last week of this cycle

  • Back Squat – Work up to 1RM
  • Snatch EMOMs – 1RM (no misses)
  • Bench Press – Work up to 85% of 1RM for 1 rep

Accessory Work

3 Rounds:

  • Max Chest to Bar Pull-ups
  • 8 Dips
  • 8 KB High Pulls

Saturday 170218

CrossFit

Team Workout

FT:

  • 6 Rounds of “Cindy”
  • 1200m Run
  • 5 Rounds of “Cindy”
  • 1000m Run
  • 4 Rounds of “Cindy”
  • 800m Run
  • 3 Rounds of “Cindy”
  • 600m Run
  • 2 Rounds of “Cindy”
  • 400m Run
  • 1 Round of “Cindy”

Individual

FT:

  • 5 Rounds of “Cindy”
  • 1000m Run
  • 4 Rounds of “Cindy”
  • 800m Run
  • 3 Rounds of “Cindy”
  • 600m Run
  • 2 Rounds of “Cindy”
  • 400m Run
  • 1 Round of “Cindy”

Stamina Finisher (Optional)

EMOM 10

  • 10 Alternating DB Snatch (22.5/15)
  • 10 Kipping HSPU

Friday 170217

CrossFit

Performance

Strength

  • EMOM 8 – 2 Clean Pulls (climbing)

Conditioning

“Good Vibrations”

5 Rounds:

  • 1:00 Row for Calories
  • 1:00 Power Cleans (60/40)
  • 1:00 Burpees
  • 1:00 Rest

Fitness

Strength

  • EMOM 8 – 2 Deadlifts (climbing)

Conditioning

5 Rounds:

  • 1:00 Row for Calories
  • 1:00 Wall Balls
  • 1:00 Burpees
  • 1:00 Rest

Strength

  • Snatch Grip Thruster + 1 OH Squat – 1RM
  • Bench Press – 1RM
  • Deadlift – 1RM from 2 inch deficit

Thursday 170216

CrossFit 

Performance and Fitness

30-24-18-12:

  • Kettlebell Goblet Squat (24/16)
  • Sit Ups
  • 10m Shuttle Sprints

RX+= KGS (32/24)

Strength

  • Back Squat – 1RM
  • Snatch – 1RM
  • Clean and Jerk – 1RM
  • Clean Pulls (Start at 110%/3) 3 – working up