2014 07 02
Crossfit Football Coaches Seminar participants paying up for some chin reaches, with group "I'm a Star Burpees." Don't reach your chin!
Squat 3×5 (add 5 lbs to last workout) Bench 3×5 (add 2.5 lbs to last workout)
Front Squat 5, 5, 5 Bench Press 5×3 @ 90% of 3 RM
Complete 12, 9, 6 reps of: 75/50 lbs DB Thrusters Pull Ups (can kip if you'd like)
2014 07 02
Deadlift 5 RM (add 10 lbs to last workout)
Hang Power Clean 1 RM
Complete 5 rounds for time: 225/150 lbs Power Cleans – 5 reps 100 yard Farmers Walk – AHAP *search out the heaviest set of DBs or KBs you can find, walk 50 yards out and 50 yards back.
2014 06 30
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Squat 8×3 @ 85% of last single for Monday Press 3×5 @ 90% of 5 RM front Monday
Complete 10 rounds 16-20″ Lateral Hops (2 feet) – 5 reps Sprint 20 yards Rest 60 seconds between rounds
*Start on the side of the hurdle/cone/box and perform a lateral jump over the obstacle landing in a good athletic position. Immediately, hop back over the box, repeating this movement. On the fifth jump, land land in a good athletic position, transition into a 20 yard sprint. *Alternate starting sides every round.
2014 06 29
2014 06 27
Power Clean 5×3 (add 2.5 lbs to last workout) Strict Chin Ups 3 x max reps
Power Clean 3, 3, 3, 3, 3 Strict Chin Ups 4 x max reps
Conditioning
Complete (1) one 1/2 gasser on the minute for 10 minutes. *At the top of every minute perform one 1/2 gasser.
2014 06 26
Bench 3×5 (add 2.5 lbs to last workout)
Close Grip Bench 3 RM, 1 x max reps @ 80% of 3 RM
RELIGION Complete 5 rounds: Squat – Max Reps 20″ Burpee Box Jumps – 7 reps *Amateur use body weight. *Collegiate/Professional, if under a body weight of 225 lbs use 225 lbs. If body weight is over 225 lbs, use your body weight.
2014 06 26
2014 06 25
Deadlift 5 RM (add 10 lbs to last workout)
Power Snatch 2, 2, 2, 2, 2, 2 Pyramid your weights up to the heaviest set of 2
Complete 10 rounds: 155/105 lbs Ground to Overhead – 3 reps 25/15 lbs Weighted Pull Ups – 5 reps
2014 06 23
2014 06 23