2016 04 14
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
2016 04 13
Deadlift 1x5 (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
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
2016 04 09
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