Tag Archives: crossfit

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Amateur

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

Collegiate

Squat 2, 2, 2, 2, 2 Press 5, 5, 5

Conditioning

2 Rounds Complete one 5 minute AMRAP Ball Slam – 10 Reps Clapping Push Up – 10 Reps Box Jump – 5 Reps rest 2 minutes

2016 08 07

Friday, 8.05.16

By: Carl Case 0

Amateur

Power Clean 5×3 (add 2.5 lbs to last workout) Pull Ups 3 x Max Reps

Collegiate

Power Clean 2, 2, 2, 2, 2 Weighted Pull Up 2 RM

Conditioning

Every 2 minutes

You have two minutes to complete each of the following sets:

1. Thrusters – 5 reps Sprint 120 yards

2. Thrusters – 6 reps Sprint 100 yards

3. Thrusters – 7 reps Sprint 80 yards

4. Thrusters – 8 reps Sprint 60 yards

5. Thrusters – 9 reps Sprint 40 yards

6. Thrusters – 10 reps Sprint 20 yards

Start a running clock for this workout. At the top of each 2 minutes complete each set. If a set takes you 60 seconds, you have the rest of the minute to rest. Remember at the top of each 2 minute time period transition to the next set.

2016 08 04

Thursday, 8.04.16

By: Carl Case 0

Amateur

Squat 3×5 (add 5 lbs to last workout) Bench Press 3x5 (add 2.5 lbs to last workout)

Collegiate

Barbell Step Up 4×6 each leg Close Grip Bench Press 3 RM, 1 x Max Reps at 80% of 3 RM

Conditioning

Complete 4 rounds for time: Seated Dumbbell Press – 6 Reps KB Swing – 9 Reps Dynamic Push Ups – 12 Reps 24″ Box Jump – 9 Reps Rest 30 seconds

2016 08 03

Tuesday, 8.02.16

By: Carl Case 0

Amateur

Deadlift 1x5 (add 10 lbs to last workout) Chin Ups 3 x Max Reps

Collegiate

Snatch Pull 2, 2, 2, 2, 2 *For Snatch Pull, work up to a heavy double that still allows you to be explosive and achieve a long pull. Chin Ups 3 x Max Reps

Condtitioning

Complete 5 Rounds for time: Supine Ring Rows – 10 Reps DB Power Snatch – 5 Reps RT AHAP DB Power Snatch – 5 Reps LT AHAP 250 m Row Rest 1 minute

2016 08 01

Monday, 8.01.16

By: Carl Case 0

Sprints

Complete 4-7 efforts: Sprint 40 yds *When your sprint drops below 95% of your fastest 40 yd time, discontinue sprint efforts.

Conditioning

Complete 6 rounds:

Each round lasts 1 minute: Back Squat – 5 Reps 20″ Box Jumps – Max Reps Rest 2 minutes between rounds.

*For Back Squat, use 80% of your 1 RM.

2016 07 31

Friday, 7.29.16

By: Carl Case 0

Amateur

Power Clean 5×3 (add 2.5 lbs to last workout) Pull Ups 3 x Max Reps

Collegiate

Hang Power Clean 1 RM Pull Ups 3 x Max Reps

Conditioning

Complete one round every 3 minutes:

Push Jerk – 4 Reps 20 yd KB Farmer’s Carry – AHAP 20 yd Broad Jumps

*For Broad Jumps, cover a 20 yd distance in the fewest number of jumps possible. *Complete 5 total rounds.

2016 07 28

Thursday, 7.28.16

By: Carl Case 0

Amateur

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

Collegiate

Barbell Walking Lunge 4×6 Each Bench Press 5 RM, Max Reps @ 90%

Conditioning

Complete as many rounds as possible in 14 minutes:

KB Step Ups – 6 RT, 6 LT Burpee Box Jump – 6 Reps Med Ball to Toe Sit – 12 Reps Double Unders – 24 Reps

2016 07 27

Tuesday, 7.26.16

By: Carl Case 0

Amateur

Deadlift 1x5 (add 10 lbs to last workout) Chin Ups 3x Max Reps

Collegiate

Deadlift 5RM (add 10 lbs to last workout) Weighted Chin Ups 3x Max Reps

Conditioning

On the minute for 12 minutes complete: KB Swings – 10 Reps Sprint 60 yds *If you miss a round, mark a penalty. For every penalty complete 10 burpees at the conclusion of the workout.

2016 07 25