Tag Archives: crossfit

Thursday, 10.20.16

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AMATEUR

BACK SQUAT 3x5 add 5 pounds to whatever you did Monday.

BENCH PRESS 3x5 Add 2.5 pounds to your bench for 3x5.

COLLEGIATE

BARBELL WEIGHTED STEP UP 10. 10. 10. 10 Work up to a challenging 10 reps. Remember that is 10 right and 10 left.

CLOSE GRIP BENCH 5. 5. 5. 5. 5 Work up to a 5 rep max.

CONDITIONING

10. 9. 8. 7. 6. 5. 4. 3. 2. 1 Russian KB Swings 100yd Sprint Start with prescribed number of swings, then sprint 100 yards. Keep going till you complete all 10 rounds of swings and sprints.

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Tuesday, 10.18.16

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AMATUER

DEADLIFT 1x5 Add 5-10 pounds to your last DL workout.

STRICT PULL UPS 3x Max Reps Rest 3 minutes between sets.

COLLGIATE

DEADLIFT 5RM Work up to a heavy 5 reps.

WEIGHTED PULL UPS 7. 7. 7 Find a 7 rep max

CONDITIONING

EMOM of 10 ROUNDS 2 POWER CLEANS @ 65-70% of 1RM DOUBLE UNDERS ** Double Unders will start 10 from there every other round add 5 Double Under. Rounds 9 and 10 will culminate with 30 Double Unders

2016 10 17

Monday, 10.17.16

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AMATEUR

BACK SQUAT 3x5 Add 5 pounds to whatever you did last time.

PRESS 3x5 Add 2.5 pounds to whatever you did last time.

COLLIGIATE

BACK SQUAT 5 rep max, Then take off 20% for one set of max reps to failure.

PRESS 2. 2. 2. 2. 2 Work up to a heavy 2 reps.

CONDITIONING

15 Minute AMRAP of: 25yd DUMBBELL WALKING LUNGE 10 DB HANG PC ***Use the same weight for walking lunges as hang power cleans. The Rx is 50 pounds. Get nasty.

2016 10 16

Thursday, 10.13.16

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Amateur

Squat 3×5 (add 5 lbs to last workout) Bench Press (add 2.5 lbs to last workout)

Collegiate

Front Squat 3 RM Close Grip Bench 10, 10, 10

Conditioning

WMD 001 21, 15, 9 reps:

Back Squat @ 65% of your most recent 1 RM 2 pood Russian KB Swings + 30 second C2 Rower sprint every 2 minutes for max calories

We will, record your total time for this workout, the weight on the bar and total calories you amassed

2016 10 13

Tuesday, 10.04.16

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For everyone that is concerned with Crossfit Football coming to an end here is a great post from John Welbourn explaining everything (past, present, and future). What Crossfit Football Taught Me Nothing will change about our class, it will still have the same overall structure.

Amateur

Deadlift 1×5 (add 10 pounds to last workout) Strict Pull Ups 3 x max reps

Collegiate

Deadlift 5 RM Weighted Pull Ups 5 RM

Conditioning

Ball Slams – 150 reps Parallel Bar Dips – 100 reps

Notes: this can be broken up into any amount of sets and reps. For each rep to count on ball slams, it has to be caught on the first bounce.

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