Power Clean 5 x 3 (add 2.5lbs to last workout)
Power Snatch 2, 2, 2, 2, 2
Snatch Pulls 3 x 3 @ 110% of heavy double
10 Rounds
1 minute to complete
15 Ball Slams
Max Athletic Burpees with remaining time
1 Minute Rest
2016 10 07
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.
Deadlift 1×5 (add 10 pounds to last workout)
Strict Pull Ups 3 x max reps
Deadlift 5 RM
Weighted Pull Ups 5 RM
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
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Squat 3×5 @ 90% of your most recent 5 RM
Press 7, 7, 7
Complete on the minute for 10 minutes:
Russian KB Swings – 15 reps
Push Ups – 15 reps
2016 10 03
Power Clean 5×3 (add 2.5 lbs to last workout)
Parallel Bar Dips 3 x Max Reps
Power Clean 3 RM
Parallel Bar Dips 3 x Max Reps
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
Squat 3×5 (add 5 lbs to last workout)
Bench Press (add 2.5 lbs to last workout)
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.
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
Deadlift 1×5 (add 10 lbs to last workout)
Pull Ups 3 x Max Reps
Deadlift 5 RM
Pull Ups 3 x Max Reps
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
Complete 4-7
25 yards
*Rest as needed between efforts.
Press 3×5 (add 2.5 lbs to last workout)
Squat 3×5 (add 5 lbs to last workout)
Press 5×1 (Use 92.5% of 1 RM Press)
Squat 5, 5, 5, 5
2016 09 26
Power Clean 5×3 (add 2.5 lbs to last workout)
1 Clean Pull + 1 Power Clean
As many rounds as possible in 14 minutes:
Ball Slams – 10 Reps
Towel Pull Ups – 5 Reps
DB Power Snatch Right – 1 Rep AHAP
DB Power Snatch Left – 1 Rep AHAP
2016 09 22
Squat 3×5 (add 5 lbs to last workout)
Bench Press (add 2.5 lbs to last workout)
Barbell Lunge 4×6 each leg
Floor Press 5, 5, 5
Complete one on the minute for 12 minutes.
100 Yard Sprint
2016 09 21
Deadlift 1×5 (add 10 lbs to last workout)
Power Snatch 6×2
Use 85% of your Power Snatch
Complete 5 Rounds for total Reps:
Supine Bent Over Rows – Max Reps in 30 seconds
Rest 30 Seconds
Lateral Burpee Over Bar – Max Reps in 30 seconds
Rest 30 Seconds
Barbell Thrusters – Max Reps in 30 seconds
Rest 1 minute
2016 09 19