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
2015 05 17
2015 05 16
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
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
2015 05 11
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