05302014

Main – CrossFit

500m row & stretch
Bench Press – Week 3, Day 3
Metcon – Cash In and Cash Out with a 400 Meter Run

Bench Press (8×4)

Metcon (Time)

400 Meter Run
21-18-15-12-9-6-3
Kettle Bell Swings (53/35)
Burpee Box Jump Overs (20)
400 Meter Run

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05292014

Main – Fundamentals

Press – Shoulder to Overhead/Push/Jerk

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05292014

Main – CrossFit

Warm Up – 5 Minute Stretch
Skill – 15 Minute Double Under Practice
Metcon – All athletes begin on the rower

Metcon (Time)

100 Abmat Sit-ups
OTM – 5 Cal Row

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05282014

Main – CrossFit

Warm up – 500m row and stretch (10 Minutes)
MetCon – Mind Eraser
Bench Press – Somlov Week 3/Day 2

Metcon (AMRAP – Rounds and Reps)

AMRAP 20
7 Power Cleans (135/95#)
7 Burpees
200m Run

Bench Press

Posted in Workouts

05272014

Main – CrossFit

Warm Up – 10 Minutes – Row/Stretch/Mobility
Strength – 20 Minutes Back Squat – Go Max Effort
Conditioning – 15 Minute AMRAP

Back Squat (Establish Maximal Lift)

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP
200 Meter Overhead Plate Carry (45/25)
10 Pull Ups
20 Lateral Plate Jumps (over of plate)
5 Handstand Push Ups

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05262014

Main – CrossFit

Warm Up – Row 500 M, Stretch & Light Clean Work
Strength – Bench Press Cycle – Week 3 – Day 1
Metcon – A burpee is completed before each length of the shuttle run

Bench Press

Metcon (Time)

10 Rounds for Time

1 Clean (205/100)
4 Lengths Burpee – Shuttle Run
10 Pull Ups

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05242014

Main – CrossFit

Open Gym
Post Weights/Reps/Times to Athlete Performance

Warm Up – Athlete’s Choice
Strength – Bench Press (Smolov Jr. Week 2 – Day 4)

Athlete’s Choice – Open Gym Warm Up (No Measure)

Bench Press

Posted in Workouts

05232014

Main – CrossFit

5 Minute Warm Up
Strength – Bench Press – 8×4
Conditioning – The 50’s – 21 Minute Time Cap
Scale where appropriate

5 Minute Warm Up – Row (No Measure)

500 Meter Row
Stretch

Bench Press

2014 Regional Event 6 – Individual (AMRAP – Reps)

50-calorie row
50 box jump overs, 24/18 in.
50 deadlifts, 180/120 lb.
50 wall-ball shots, 20/14 lb.
50 ring dips
50 wall-ball shots, 20/14 lb.
50 deadlifts, 180/120 lb.
50 box jump overs, 24 / 18 in.
50-calorie row

21 Minute Time Cap

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05222014 – Fundamentals

Main – Fundamentals

Overhead Squat

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05222014

Main – CrossFit

Warm Up – 1/2 Cindy (OTM)
Metcon 1 – Total Reps – Meters + Burpees
Rest 5 Minutes
Metcon 2 – Conditioning For Time (Work + Rest)

1/2 Cindy (No Measure)

5 Pull Ups
10 Push Ups
15 Squats

Metcon (AMRAP – Reps)

AMRAP 5 Min:

750 M Row
Max Burpees Over the Rower with remaining time.

Metcon (Time)

5X400M Run
Rest 2 Minutes Between Rounds

Posted in Workouts
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