🚀 This release, we’ve been busy improving the functionality for our appointments calendar, specifically aroun
Monthly Archives: August 2017
Thursday, 8/31/17
🚀 This release, we’ve been busy improving the functionality for our appo
Wednesday, 8/30/17
Weightlifting
(45min)
Time management recommendation
Min 0-18 Back Squat
Min 18-28 Shoulder Press
Min 28-45 Deadlift
Time management recommendation
Min 0-18 Back Squat
Min 18-28 Shoulder Press
Min 28-45 Deadlift
The CrossFit Total
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
1. Set up your goals for each movement. Normally we use 103% or 105%
2. Plan 7 working sets of single for each lift.
2. Plan 7 working sets of single for each lift.
7th – 103% – 105%
6Th- 5# lighter than or 95-97% of current 1RM
5th – 6th-5#
4th – 5th-10#
3rd – 4th -10#
2nd – 3rd – 15#
1st – 2nd – 15#
Tuesday 8/29/17
Hyung
(10min)
Taekeuk 4
Taekeuk 4
Kicks & Strikes
(20min)
Metcon
Metcon (Time)
For time,
50-40-30-20-10 reps of
Leg lever
Superman
Medball twist 20/14#
Sit-ups
50-40-30-20-10 reps of
Leg lever
Superman
Medball twist 20/14#
Sit-ups
(14min)
Monday, 8/28/17
Gymnastics
Metcon (No Measure)
Handstand Push up progress
– Handstand Kick
– Handstand hold
– HSPU with abmats
– HSPU on parrelletes
– HSPU on Rings
– Handstand Kick
– Handstand hold
– HSPU with abmats
– HSPU on parrelletes
– HSPU on Rings
(10min)
Metcon
Metcon (AMRAP – Reps)
EMOM 12
Minute 0,3,6,9 – 50 Double unders
Minute 1,4,7,10 – 6 HSPU
Minute 2,5,8,11 – 3 Hang squat cleans 185/135
Minute 0,3,6,9 – 50 Double unders
Minute 1,4,7,10 – 6 HSPU
Minute 2,5,8,11 – 3 Hang squat cleans 185/135
Total 236 reps
Metcon (AMRAP – Reps)
AMRAP 9
3-6-9-12-15-18…
Push press 115/80
Burpee box jump 24/20
3-6-9-12-15-18…
Push press 115/80
Burpee box jump 24/20
add 3 reps each round
Saturday, 8/26/17
Friday, 8/25/17
Weightlifting
Snatch (1 Rep Max (1RM))
(20min)
Metcon (AMRAP – Reps)
AMRAP 21
7 Power Cleans 95/65
7 STO 95/65
then 3-6-9-12-15-… reps of
Front squats 95/65
Add 3 more front squats each round
7 Power Cleans 95/65
7 STO 95/65
then 3-6-9-12-15-… reps of
Front squats 95/65
Add 3 more front squats each round
Round of 3 – 17
Round of 6 – 37
Round of 9 – 60
Round of 12 – 86
Round of 15 – 115
Round of 18 – 147
Round of 21 – 182
Round of 6 – 37
Round of 9 – 60
Round of 12 – 86
Round of 15 – 115
Round of 18 – 147
Round of 21 – 182
Thursday, 8/24/17
Hyung
(10min)
Bostaff
Bostaff
Kicks & Strikes
(15min)
Front Snap Kick
Jump Front Snap Kick
Pop Front Snap kick
Tornado Kick
Front Snap Kick
Jump Front Snap Kick
Pop Front Snap kick
Tornado Kick
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
15 second Handstand hold
15 second L-sit hold
15 second Superman hold
15 Hollowrocks
15 second Handstand hold
15 second L-sit hold
15 second Superman hold
15 Hollowrocks
5seconds=1rep
Wednesday, 8/23/17
Weightlifting
Clean and Jerk (@90%x1x3)
(15min)
Front Squat (@90%x1x1, (-20lb)x1x1, (-20lb)x1x1 )
(15min)
Work up to 90%(from 1RM front squat) single, then decrease the weight for Drop set 2×1.
For Drop sets 2×1, decrease weight by 20lbs down.
Work up to 90%(from 1RM front squat) single, then decrease the weight for Drop set 2×1.
For Drop sets 2×1, decrease weight by 20lbs down.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 9
35 Double unders
7 Overhead squat 135/95
7 Pull-ups
35 Double unders
7 Overhead squat 135/95
7 Pull-ups
Tuesday, 8/22/17
Strongman
Turkish Get Up (6-6-6-6-6 AHAP)
(20min)
As heavy as possible
As heavy as possible
Metcon
Metcon (Time)
For time,
400m run
50 Sit-ups
400m run
40 Sit-ups
400m run
30 Sit-ups
400m run
20 Sit-ups
400m run
10 Sit-ups
400m run
50 Sit-ups
400m run
40 Sit-ups
400m run
30 Sit-ups
400m run
20 Sit-ups
400m run
10 Sit-ups
(24min)
