Robb hitting a Overhead Squat 2RM PR of 205lbs!
Deadlift 5 RM (add 10 lb to last workout)
Weighted Pull Up 7 RM
Death by Ground to Overhead With a continuously running clock do one ground to overhead movement the first minute, two ground to overhead movements the second minute, three ground to overhead movements the third minute… continuing as long as you are able. Use 75% of 3 RM Power Clean from 3-18-14
2014 03 31
Squat 3×5 (add 5 lb to last workout) Press 3×5 (add 2.5 lb to last workout)
Overhead Squat 2 RM, 1 x max reps @ 80% of 2 RM Close Grip Bench 3 x 10 @ 90% of 10 RM from Thursday
15, 12, 9, 6, 3 reps of: 50lb Dumbbell Thruster Dynamic Push Up Russian Twists
2014 03 30
Power Clean 5×3 (add 2.5 lb to last workout)
Power Snatch 2, 2, 2, 2, 2
COMPLETE 5 ROUNDS: Perform 7 cycles of the following: Power Clean Thruster Back Squat Rack Thruster After the cycle is completed 7 times, complete: 20 yard Bear Crawl – 1 rep *Add weight to set set to work up to the heaviest set possible. *Rest as needed between rounds.
2014 03 27
Mike getting some air time on the Crossfit Football Page!
Squat 3×5 (add 5 lb to last workout) Bench 3×5 (add 2.5 lb to last workout)
Squat 3 x max reps @ 90% of 1 RM Front Squat from last Thursday Close Grip Bench 10 RM
Complete 7 rounds for time: Walking Lunges w/ 35 lbs DBs – 20 yards Reverse Wall Climb + Push Up - 2-5 reps
2014 03 27
Sorry for the late post again everyone. The Football website would load for me last night.
Deadlift 5 RM (add 10 lb to last workout) Strict Pull Ups 3 x max reps
Power Clean 3 RM One Arm DB Rows 3 x max reps AHAP
Complete 5 rounds for time: Power Cleans @ 80% of 3 RM – 3 reps 1/2 Gasser Farmers Walk – AHAP *Search out the heaviest set of DBs or KBs you can find. Walk 53 yards out and 53 yards back for one 1/2 gasser.
2014 03 25
My apologies for the late post guys. With being in Naperville for the Crossfit Football Trainers Course it slipped away from me. You think I would learn by now
Press 3×5 (add 2.5 lb to last workout)
Push Press 5 RM Dynamic Push Ups 3 x 15
Complete as many rounds as possible in 12 minutes: 185/125 lb Front Squats – 7 reps Burpee Pull Ups – 7 reps
2014 03 24
2014 03 19
Hey everyone I will be going out of town this week for a Crossfit Football Coaches Seminar. I don't have anyone to cover the class on Friday, so what I am going to do is condense everything to a 3 day template for this week. So today we will be doing our Power Clean 5x3s and Hang Power Clean 1 RM for Collegiate prior to deadlifts.
Power Clean 5x3 Deadlift 5 RM (add 10 lb to last workout)
Hang Power Clean 1 RM Deadlift 5 RM
On the minute Complete the following on the minute for 8 minutes: 25/15 lb Weighted Pull Ups – 3 reps 185/125 lb Power Cleans - Max reps
2014 03 17
Squat 3×5 (add 5 lb to last workout) Press 3×5 (add 2.5 lb to last workout)
Weighted Barbell Step Ups 10, 10, 10, 10 (5 RT/ 5 LT) Bench 7 RM, 1 x max reps @ 80% of 7 RM
Reverse Wall Walks + Push Up – 50 reps 40 lb Ball Slams – 100 reps *This workout has a 15 minute cap. This means you have 15 minutes to complete as many reps as possible. *The reps can be broken into any combination of sets and reps.
2014 03 16
2014 03 16
