Saturday 8.18.18

Teams of 4 Similar to one of the Winter Blastoff workouts: 1 athlete moves through (stadium style) spending 1 minute at each station for 3 rounds of each movements. A. 1 minute at each station of: Sumo Deadlift High Pull (53, 35) Box Jumps Shoulder to Overhead Burpees Athlete 1 starts with SDHP for the 1st minute. At 2:00 athlete 2 will perform 1 minute of SDHP and athlete 1 will perform box jumps for as many reps in that movement. We will continue moving through this way for three rounds (when athlete 1 gets through the burpees they will go back to the SDHP) B. Max weight team bench press At the 12 minute mark, athlete 1 can start working on the bench press. At the 13 minute mark, athlete 2 will join athlete one on the bench, etc. You will until the 24 minute mark to get as much team weight for the bench as...
Thursday 8.16.18

Thursday 8.16.18

Fitness Skill/Strength A. 5 rounds :30 hollow rock hold rest as need :20 chin over bar hold OR ring row hold (pull to finish ring row position and hold) rest as needed Conditioning B. AMRAP 7 2-4-6-8-10…. DB Bench Press (30/20) Deadlift (95, 65) Rest 3 minutes then, AMRAP 7 2-4-6-8-10-12… Lunges (bodyweight) Hang Power Cleans (95, 55) Rep count: through 2=4 4=12 6=24 8=40 10=60 12=84 14=112 16=144 18=180 20=220 Rx Skill/Strength A. 5 rounds (not for time) 30 hollow rocks 10/4 strict ring dips Conditioning Did this workout at Crossfit Hyannis a couple of weeks back. Deadlifts should be light and hang power cleans should be challenging. Goal would be same weight for both.  B. AMRAP 7 2-4-6-8-10…. Handstand push ups Deadlift (185, 125) Scale weight as needed. HSPU from the box. Get to a consistent target (floor or one abmat, just hit that target every time).  Rest 3 minutes then, AMRAP 7 2-4-6-8-10-12… Pistols Hang Power Cleans (185, 125) Good one for the Oly shoes. Scale pistols with supported pistols (band or rig) or Bulgarian split squats (53/35) Rep count: through 2=4 4=12 6=24 8=40 10=60 12=84 14=112 16=144 18=180 20=220 Rx+ Skill/Strength A. 5 rounds (not for time) 7 Strict toes to bar 10/6 strict ring dips B. L Sit: :15 on/:45 off until you can’t hold the :15 Conditioning B. AMRAP 7 2-4-6-8-10…. Handstand push ups Deadlift (185, 125) Rest 3 minutes then, AMRAP 7 2-4-6-8-10-12… Pistols Hang Power Cleans (185, 125) Rep count: through 2=4 4=12 6=24 8=40 10=60 12=84 14=112 16=144 18=180...

4 RFT

CFND – Cardio Fit Metcon (Time) 4 RFT 200 m run 10 ring pushups 20 single leg DL Front rack KB hold down and...
Wednesday 8.15.18

Wednesday 8.15.18

Fitness Skill Work A. EMOM 14 1st minute: 2 power snatch (55, 35) 2nd minute: 10 wall balls (14, 8) Conditioning B. AMRAP 12 200m run 10 DB strict press (20, 10) 10 KBs (35, 18) Rx Skill Work A. EMOM 14 1st minute: 2 power snatch (building each round) 2nd minute: 10 wall balls (20, 14) Conditioning AMRAP 12 200m run 10 strict press (95, 65) 10 KBs (53, 35) Rx+ Skill Work A. EMOM 14 1st minute: 2 power snatch (95, 65) 2nd minute: 10 wall balls (30, 20 ->both to 10′ target) Conditioning B. Simple Syrup AMRAP 12 10/8 cal on bike 10 strict DB press (35, 20) 10 KBs (53, 35) Courtesy of NC...

8.14.18 cardiofit

CFND – Cardio Fit Metcon (AMRAP – Reps) AMRAP 6 Metcon (AMRAP – Rounds and Reps) Amrap 6 Metcon (Distance)...
Tuesday 8.14.18

Tuesday 8.14.18

Fitness and Rx A. Push Jerk (5-4-3-2-2, building) B. “Cindy” 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Scale with 5 pull ups, 5 push ups, 15 squats Fitness option: 20 minutes complete: 3 rounds of 5 ring rows or barbell pull up, 5 barbell push ups, 15 air squats, rest :30 after each of the 3 rounds Rx+ A. 2 Clean pull + 1 Clean 2 sets @ 60%, 2 sets @ 70%, 2 sets @ 80%, 1 set @ 85% B. Push Jerk – 5-4-3-2-2, building C. For time 4 Rounds: 10 toes to bar, 10 DB snatch (50, 35) 3 rounds: 9 chest to bar pull ups, 9 hang DB power clean and jerk 2 rounds: 8 Ring muscle ups, 8 OH DB lunges (50,...