Tuesday, 10.04.16

By: 0

For everyone that is concerned with Crossfit Football coming to an end here is a great post from John Welbourn explaining everything (past, present, and future). What Crossfit Football Taught Me Nothing will change about our class, it will still have the same overall structure.

Amateur

Deadlift 1×5 (add 10 pounds to last workout) Strict Pull Ups 3 x max reps

Collegiate

Deadlift 5 RM Weighted Pull Ups 5 RM

Conditioning

Ball Slams – 150 reps Parallel Bar Dips – 100 reps

Notes: this can be broken up into any amount of sets and reps. For each rep to count on ball slams, it has to be caught on the first bounce.

2016 10 04

Friday, 9.30.16

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Amateur

Power Clean 5×3 (add 2.5 lbs to last workout) Parallel Bar Dips 3 x Max Reps

Collegiate

Power Clean 3 RM Parallel Bar Dips 3 x Max Reps

Conditioning

One Minute On, One Minute Off, for 10 minutes. 2 pood KB Swings – 30 Reps *You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty. *Perform this workout one minute on and one minute off. Total time is 10 minutes. *If you count a penalty, perform a single 1000 meter row for the penalty.

2016 09 29

Wednesday 9.28.16

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Snatch, Clean and Jerk, Back Squat A) Snatch 15 minutes to establish heavy single for the day B) Snatch Light Work 4 Rounds  Every minute on the minute Snatch x 1 @ 65-70% of Snatch Opener C) Clean and Jerk 15 minutes to establish heavy single for the day D) Clean and Jerk Light Work 3 Rounds  Every minute on the minute Clean and Jerk x1 @ 65-70% of CJ Opener

2016 09 28

Thursday, 9.29.16

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Amateur

Squat 3×5 (add 5 lbs to last workout) Bench Press (add 2.5 lbs to last workout)

Collegiate

Every minute on the minute perform: Front Squat – 2 Reps Use 70% of Back Squat 1 RM Bench Press – 2 Reps Use 85% of Bench Press 1 RM *Alternate exercises at the top of each minute. Minute 1 – Front Squat, Minute 2 – Bench Press, etc. You will complete 10 Rounds of each exercise.

Conditioning

Complete as many rounds as possible in 12 minutes: Row – 15 cals Ring Row – 10 Reps Single Arm DB Thruster – 5 Reps

2016 09 28

Tuesday, 9.27.16

By: 0

Amateur

Deadlift 1x5 (add 10 lbs to last workout) Pull Ups 3 x Max Reps

Collegiate

Deadlift 5 RM Pull Ups 3 x Max Reps

Conditioning

Complete 5 Rounds: Barbell Rows – Max Reps in 30 seconds Rest 30 Seconds Russian Twists – Max Reps in 30 seconds Rest 30 Seconds Hang Power Snatch – Max Reps in 30 seconds Rest 1 minute

2016 09 26

Monday 9.26.16

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This will be our DELOAD WEEK  Snatch, Clean and Jerk, Complexes A) Snatch 15 minutes to establish heavy single for the day B) 2 Rounds – Every 2 minutes perform Snatch x 1 @ 85% of today’s max  C) Clean and Jerk 15 minutes to establish heavy single for the day D) 2 Rounds – Every 2 minutes perform Clean and Jerk x 1 @ 85% of today’s max E) Clean and Jerk Complex 10 minutes to work up from the bar Hang Power Clean Below Knee + Hang Power Clean Above Knee + High Hang Power Clean + Jerk F) Snatch Complex  10 minutes to work up from the bar Snatch Lift Off above the knee + Hang Power Snatch Below Knee (2+1)

2016 09 26

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