Squat 3×5 (add 5 lbs to last workout)
Bench 3×5 (add 2.5 lbs to last workout)
Squat 3×5 @ 90% of 5 RM from Monday
Close Grip Bench 5 RM
Complete for time:
KB Step Ups 20″ box w/ 1.5 pood in each hand – 30 reps
Strict Pull Ups – 50 reps
Banded Good Mornings – 100 reps
*This workout can be broken up into any amount of sets and reps.
2014 12 17
Is it just me or because of the shadows does it look like Jon is floating? Thats some next level shit.
Deadlift 5 RM (add 10 lbs to last workout)
Strict Chin Ups 3 x max reps
Deadlift 5 RM
Weighted Chin Up 5 RM
Complete 3 rounds:
1 Muscle Clean to Push Press…2 Muscle Cleans to 2 Push Presses…3 Muscle Cleans to 3 Push Presses and so on until you can not complete the progression.
Once you fail, rest 3-4 minutes, decide if you went too heavy or too light, adjust the weight if need be and try to beat your previous rounds.
*Each muscle clean must start on the ground
2014 12 15
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 5 lbs to last workout)
Squat 5 RM
Press 5 RM
Complete 7 rounds:
False Grip Pull Ups on Rings or False Grip Ring Rows – max reps
Hollow Rocks – 10 reps
2014 12 14
On the minute
Complete the following on the minute for 12 minutes:
Power Clean @ 225/150 lbs – 1 rep
CTB Pull Ups – 5 reps
2014 12 11
Press 3×5 (add 2.5 lbs to last workout)
Press 5 RM
For time:
Backs Squats @ body weight – 30 reps
Full Gasser – 1 rep
Burpees – 10 reps
2014 12 10
Strict Pull Ups 3 x max reps
Weighted Pull Ups 5, 5, 5, 5, 5
Complete 10 rounds for time:
50 yard prowler push 180/120 lbs
Evil Wheels – 10 reps
2014 12 08
Complete 5 rounds for time
Barbell Walking Lunges @ 30% of 1 RM Squat – 12 reps (6 each side)
Dynamic Push Ups – 12 reps
Sprint 100 meters
2014 12 07
2014 12 07
The day you have all been waiting for is here. Its Crossfit Football Total day. If you can please try to get into the gym early, and start warming up. You have a wide array of warm ups to pick from. We are going to try to stick to a schedule of 20 minutes per lift. It doesn’t seem like much, but its more time then you think. Come in with a goal and some attempts in mind. General rule of thumb is Attempt 1 = something you know you can get, Attempt 2 = something you want to get, Attempt 3 = something you hope to get.
These attempts should be based off of previous 1RMs or other RMs. If you are still on the Amateur program and do not have 1RMs to go off of, and good starting attempt would be 5-10% over your current weight on the linear progression.
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep
*Perform a single maximum effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
2014 12 04
Rumor has is that Mr. Hip will be making a come back.
Today will be short and sweet. Come in tomorrow ready to attack the Crossfit Football Total. The total will consist of Power Clean, Squat, Bench, Deadlift. Start planning out warm ups and attempts.
Complete 5 rounds, Not for time:
50/35 lbs Pull Ups – max reps
100 yard Farmer’s Carry – AHAP
*For farmer’s carry walk out 50 yards, back 50 yards.
2014 12 03
