Tuesday 210112

CrossFit Rx – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Bike

2 ROUNDS

10 Toe Touch Jumping Jacks

10 Banded Pull Aparts

20 Shoulder Taps

Into…

2 ROUNDS*

10 Scap Pull-Ups

5 Tempo Ring Rows

10 Scap Push-Ups

5 Tempo Knee Push-ups

*Perform slow :03 descent on each rep for the Tempo Ring Row and Tempo Push-Ups.

Skill

Metcon (AMRAP – Reps)

3 SETS

Max Pull-Ups*

-Rest as Needed b/t Sets-

*End set before grip or mechanics fail.

(Score is Reps)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

5 Strict Pull-Ups

7 Hand Release Push-Ups

(Score is Rounds + Reps)

-Rest 2:00-

AMRAP x 5 MINUTES

Max Cal Bike

(Score is Reps)

-Rest 2:00-

AMRAP x 5 MINUTES

5 Pull-Ups*

7 Hand Release Push-Ups

*Chest to Bar optional.

(Score is Rounds + Reps)

Monday 210111

CrossFit Rx – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND

20 Single Unders

10 Right Leg SU

10 Left Leg SU

20 Alternating Legs SU

10 Left/Right Hop SU

10 Forward/Back Hop SU

:20 Single + Single + High Jump

10 Single Tap Penguin Hop

10 Double Tap Penguin Hop

:20 Single + Single + Double

:20 Double Under Practice*

Into…

2 ROUNDS

10 BB Good Morning

20 Shoulder Taps

5/5 SA DB Bent Over Row

*Perform another set of Single+Single+Double. Or perform Single+Double. Or perform just Doubles.

Strength

Metcon (Weight)

E2MOM x 14 MINUTES

5 TNG Deadlifts

Immediately into…

:30 Max Double Unders

*Build from Moderate to Heavy.

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

6 Deadlifts (315/225)|(225/155)

12 No Push-Up Renegade Row (35/20)|(20/10)*

72 Double Unders

(Score is Time)

KG BB:(143/93)|(100/70)

KG DB: (15/9)|(9/7)

Sunday 210110

Sunday, Sunday, Sunday!!! Our Workout is a race to earn as many reps as possible of everyone’s favorite movement, the Thruster! You will have a 3:00 window to get through the combination of the gymnastics and Power Cleans at a very light load before you get to the Thrusters. Everyone should be looking to get at least :45 seconds of unbroken Thruster work every round. 

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Narrow Stance Squats
5 Push-Up to Pike
10 Squat Jumps
5/5 Single Leg V-Ups

Immediately into…

AMRAP x 5 MINUTES

10 Alt. Curtsey Squats
5 Push Press
10 Front Squats
5 Hanging Knee or Leg Raises

Workout – Metcon (AMRAP – Reps)

5 SETS ON 3:00 RUNNING CLOCK

12 Alt Pistols or 24 Air Squats
12 Knees to Elbow
12 Power Cleans (95/65)|(65/45)
Max Thrusters in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Reps)

KG BB: (45/30)|(30/20)

Saturday 210109

Happy Saturday!! We have had a heck of a week testing our new Baselines and after all the heavy barbell and all out efforts that you gave, it may be time to get moving with a different motive today! The beautiful thing about workouts like today’s is that it can be approached in two fashions. Feeling beat up? Slow it down, focus on moving for quality and intentionally break up the sets. Put your intensity level at 75% and cruise through it today. Feeling fresh, maybe you missed a baseline or two this week? Buckle up, row hard, swing fast, and don’t stop jumping! Either way, the stimulus that the athlete chooses is what is right for THEM…today! 

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Jumping Jacks
10 Tuck Jumps
10 KB Deadlifts
5 Russian KB Swings
:30 Goblet Front Squat Hold

ROWLING (ON A 10:00 RUNNING CLOCK)

Athletes will take 5-7 attempts (Depending on time) to Row as close as they can to getting EXACTLY 100m on the monitor. For every meter, over or under (+ or -), 100m when the monitor stops counting, they must do 1 Burpee and 2 Sit-Ups. For example, if the athlete hit 103m, they would perform 3 Burpees and 6 Sit-Ups.

Workout – Metcon (Time)

2 ROUNDS FOR TIME

50/40 Cal Row
50 KB Swings (53/35)|(35/26)
50 Box Jump Overs (24/20)

(Score is Time)

KG KB: (24/16)|(16/12)

Partner Workout Option – Metcon (Time)

IN TEAMS OF 2…

AMRAP x 20 MINUTES*

100/80 Cal Row
100 KB Swings (53/35)|(35/26)
100 Box Jump Overs (24/20)

*P1 works while P2 rests, split work as needed.

(Score is Time)

KG KB: (24/16)|(16/12)

Friday 210108

CrossFit Rx – CrossFit

Warm-up

Warm-up (No Measure)

6-Count Burpee!

On your count, have athletes move through each position of the Burpee:

1 – Hands on the ground

2 – Jump feet into Plank

3 – Bottom of Push-Up

4 – Press up to top of Push-Up

5 – Jump feet in

6 – Jump & Clap at the top

Start with a slow tempo, then speed up the count as you go!

Then…

1 ROUND

30 Alt Reverse Lunges

20 Burpees

10 Cal Bike

5 Empty Barbell Back Squats

Workout

“NCMETCON BASELINE II.I (Test)” (Weight)

II.I. ON A 20:00 RUNNING CLOCK…

Build to 3RM Back Squat

(Score is Weight)

“NCMETCON BASELINE II.II (Test)” (AMRAP – Reps)

II.II. AMRAP x 3 MINUTES

Max Burpees

-Rest 3:00-

AMRAP x 3 MINUTES

Max Cal Bike

(Score is Reps)