Seated Box Jump – Find Max Height
Power Clean 5×3 (add 2.5 lbs to last workout)
Seated Box Jump – Find Max Height
Power Clean 3, 3, 3, 3
Complete as many rounds as possible in 12 minutes:
195/130 lb Hang Power Clean – 3 Reps
195/130 lb Front Squat – 6 Reps
300 meter Row
2016 04 21
Squat 3×5 (add 5 lbs to last workout)
Bench Press 3×5 (add 2.5 lbs to last workout)
DB Step Up 4×6 each
Floor Press 5 RM
Complete 4 Rounds for max reps and time:
Bodyweight/70% Bodyweight Bench Press – 6 Reps
Push Ups – Max Reps Unbroken
Rest 60 Seconds
15′ Rope Climb – 1 Rep
Strict Pull Ups – Max Reps Unbroken
Rest 60 Seconds
*For unbroken reps, do not rest in the down position of the Push Up or take your hands off the bar once you start your Pull Ups.
2016 04 20
Deadlift 1×5 (add 10 lbs to last workout)
Chin Ups 3 x Max Reps
Snatch Pull 5×2
Chin Ups 3 x Max Reps
*For Snatch Pull, use approximately 110% of your Snatch 1 RM.
Complete 1 round every 2 minutes:
315/210 lb Deadlift – 4 Reps
40/30 lb Lateral Ball Slam – 8 Reps
Double Unders – 16 Reps
*Complete 6 rounds or 12 minutes of work.
2016 04 18
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Squat 7, 7, 7
Push Press 5 RM
Complete 4 Rounds for time:
KB Swing – 12 Reps
Dips – 12 Reps
Rest 30 seconds
30″ Box Jumps – 6 Reps
25 yd Sprint
Rest 90 seconds
2016 04 18
Complete 4-7 Sprints:
20 yd – 40 yd – 20 yd Shuttle
*Sprint 20 yds, change directions and sprint back 40 yds, change directions and sprint back 20 yds to the original starting point.
*Rest as needed. Discontinue after efforts drop below 95% of your fastest time.
Power Clean 5×3 (add 2.5 lbs to last workout)
Chin Ups 3 x Max Reps
Overhead Squat 3, 3, 3, 3
Chin Ups 3 x Max Reps
2016 04 14
Squat 3×5 (add 5 lbs to last workout)
Bench Press 3×5 (add 2.5 lbs to last workout)
Barbell Lunge 4×8 each
Close Grip Bench Press 4×5
*For Barbell Lunge, complete walking if possible and alternate for 16 total Reps.
Complete as many rounds as possible in 12 minutes:
Power Cleans @ 75% of body weight – 5 reps
Inch Worms – 3 reps
2016 04 13
Deadlift 1×5 (add 10 lbs to last workout)
Power Snatch 6×2
*** These are all meant to be done at the same weight
Complete 6 rounds for time:
KB Swing – 7 Reps
Double Unders – 21 Reps
20 yd Bear Crawl Shutte (10 yds out and back)
*For KB Swing, go AHAP. If you have access to more than 2 pood, use it.
2016 04 11
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Squat 1, 1, 1, 1, 1
Press 5 RM
CrossFit Football Bear
Complete 4 rounds:
Complete the following cycle 7 times to complete 1 round:
Power Clean – 1 rep
Thruster – 1 rep
Back Squat – 1 rep
Rack Jerk – 1 rep
After cycle is completed 7 times complete:
Weighted Pull Ups – 7 reps
Rest 3 minutes between sets
*Work up to the heaviest set possible on the complex. Keep the pull up weight constant.
*If the weight is dropped this constitutes a miss. Coming off the bar during the pull ups constitutes a miss. Count number of total misses and complete that number in pull ups after the workout has ended.
2016 04 10
Power Clean 5×3 (add 2.5 lbs to last workout)
Pull Ups 3 x Max Reps
Hang Power Clean 1, 1, 1, 1, 1
Pull Ups 3 x Max Reps
Complete 6 Rounds for time:
Single Arm DB Power Snatch – 5 Reps RT
1.5 pood Single Arm BD Thruster – 5 Reps RT
180 lb Prowler Push – 25 yds
1.5 pood Single Arm DB Power Snatch – 5 Reps LT
1.5 pood Single Arm DB Thruster – 5 Reps LT
Rest 60 seconds
2016 04 08
Squat 3×5 (add 5 lbs to last workout)
Bench Press 3×5 (add 2.5 lbs to last workout)
Front Squat 1, 1, 1, 1, 1
Bench Press 5 RM
Complete one Sprint on the minute for 12 minutes.
100 yd Sprint
2016 04 07