Power Clean – 1 Rep
Squat – 1 Rep
Bench Press – 1 Rep
Deadlift – 1 Rep
*Perform a single maximal effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total.
2015 05 21
DB Power Snatch – 3 RM
*Find your 1 RM single arm Power Snatch for both arms using a dumbbell.
then…
Complete 4 Rounds:
DB Step Ups 12 Reps AHAP
*Alternate legs when performing the Step Ups.
Complete 5 Rounds:
1 Minute Assault Bike/C2 Rower – Max Calories
1 Minute Rest
2015 05 20
The group of boys that have trained here at some point during the last year, after a very hard fought game. At the end of the weekend the variety walked away placing 4th in the Nation.
Complete the following on the minute for 8 minutes:
Deadlift – 3 Reps
30/24″ Box Jump – 3 Reps
*For Deadlift, use 80% of your 5 RM.
*Box Jump must be performed by landing with hips above parallel.
Conditioning
Complete 10 rounds:
40 yd Sprint
*Rest 45 seconds between Sprints.
2015 05 18
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Barbell Thruster 2 RM
12, 9, 6, 3 Reps of:
55/35 lb Dumbbell Thrusters
2/1.5 pood Kettlebell Swings
Strict Pull Ups
2015 05 18
Today you will be doing one of my all time favorite Crossfit Football Workouts.
Max Distance:
Broad Jump
Take as many attempts as you’d like to find your Max Distance Broad Jump.
10,000/7,000 lbs
Lift 10,000 /7,000 lbs as fast as possible using only one rep of the following:
Squat – 1 Rep
Press – 1 Rep
Deadlift – 1 Rep
*You can use any weight on the lifts and it can be done in any amount of rounds. You may only do one rep at a time and must cycle through all three lifts to complete one round. The goal is to lift 10,000 /7,000 lbs as fast as possible.
2015 05 14
Power Clean 5×3 (add 2.5 lbs to last workout)
Pull Ups 3 x Max Reps
1 Power Clean + 1 Hang Power Clean
Pull Ups 3 x Max Reps
*Collegiate take 20 minutes to find your heaviest complex. You may not drop the bar between Power Clean/Clean Pull and Hang Power Clean.
Complete for time:
Sandbag Ground to Overhead – 30 Reps AHAP
Extra Credit:
Evil Wheels – 100 Reps
2015 05 13
Deadlift 5 RM (add 10 lbs to last workout)
Rack Pull 5, 5, 3, 3, 3
*Collegiate work up to a heavy set of 5 and continue to add weight until you’ve reached your heaviest triple for the day.
Every :30 seconds complete:
185/125 lb Hang Power Clean – 6 Reps
30/24″ Box Jumps – 6 Reps
Towel Pull Ups – 6 Reps
5-10-5 yd Sprint – 1 Rep (alternate directions each round)
*You have :30 seconds to complete each set of a given exercise. Cycle through until 10 minutes (5 Rounds) have been completed.
2015 05 12
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Squat 5 RM
Push Press 2, 2, 2, 2
Complete 5 Rounds:
40/35 lb Reverse Ball Toss – 40 Yds
Strict Handstand Push Ups – Max Unbroken
DB Step Ups AHAP– 12 Reps total
2015 05 11
2015 05 10
Power Clean 5×3 (add 2.5 lbs to last workout)
Pull Ups 3 x Max Reps
Power Clean 6×2
Pull Ups 3 x Max Reps
*Collegiate use 85% of your Power Clean 1 RM from 04-03-2015.
Complete one on the minute for 12 minutes.
110 Yard Sprint
-then-
Complete 100 Evil Wheels not for time.
2015 05 07
