Amateur
Deadlift 1x5 (add 10 lbs to last workout) Chin Ups 3x Max Reps
Collegiate
Deadlift 5 RM Weighted Chin Ups 3x Max Reps
Conditioning
Complete 6 rounds: KB Swings – 15 Reps Sprint 1/2 Gasser Rest 45 seconds
2016 05 31
Tag Archives: crossfit
CF Football Total
Power Clean 1 Rep Squat 1 Rep Bench 1 Rep Deadlift 1 Rep
*Perform a single maximum effort for the lifts listed above. *After warm-ups, 3 attempts are allowed. *Total must be done in the specified order.
2016 05 26
***Attention there is CFFB Total Friday 5.27.15***
All Levels
DB Power Snatch – 1 RM *Find your 1 RM Dumbbell Power Snatch with each arm.
Conditioning
Complete 3 rounds: You have 90 seconds to complete the following: Sprint 100 yards 2 pood KB Swings – 30 reps *Rest 3 minutes between rounds.
2016 05 25
***Attention there is CFFB Total Friday 5.27.15***
All Levels Complete the following
On the minute for 8 minutes: Deadlift – 3 Reps Broad Jump – 3 Reps
*For Deadlift, use 80% of your 5 RM. *Each Broad Jump should be at least 90% of your max distance.
Conditioning
Complete as many rounds as possible in 12 minutes: 250 m Row Towel Pull Ups – 12 Reps 250 m Row Toes to Bar – 12 Reps
2016 05 24
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Collegiate
1 Clean Pull + 1 Power Clean *Work up to your heaviest complex in 15 minutes. Perform no more than 5 working sets.
Conditioning
Death By Power Clean and Burpee Complete 1 Power Clean and 1 Burpee on the first minute, 2 Power Cleans and 2 Burpees on the second minute, 3 Power Cleans and 3 Burpees on the third minute, etc…until you can no longer complete the required reps. *For Power Clean, use 85% of bodyweight.
then…
Complete for time: Strict Chin Ups – 60 Reps
2016 05 12
Amateur
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Overhead Squat 5×3 Close Grip Bench Press 4×5
Conditioning
Complete 4 Rounds for time:
Hang Power Snatch – 3 Reps Overhead Squat – 6 Reps Dips – 9 Reps 100 yd Sprint Rest 90 seconds
2016 05 11
Amateur
Deadlift 1x5 (add 10 lbs to last workout) Pull Ups 3 x Max Reps
Collegiate
Deadlift 3 RM Pull Ups 3 x Max Reps
Conditioning
Complete one round every 3 minutes:
2/1.5 Pood KB Swings – 15 Reps 180/120 lb Prowler Push – 25 yds
*Complete both exercises at the top of every 3 minutes. Complete 5 rounds total.
2016 05 09
Amateur
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Squat 7 RM Push Press 5, 5, 5
Conditioning
Complete as many rounds as possible in 12 minutes:
Sledge Hammer Strikes – 30 Reps (15 RT, 15 LT) Seated Dumbbell Press – 6 Reps 20″ Burpee Box Over – 6
2016 05 09
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout) Pull Ups 3 x Max Reps
Collegiate
Power Clean 3, 3, 3, 3 Pull Ups 3 x Max Reps
Conditioning
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps of:
Chin Up Front Squat 40/30 lb Ball Slam *If your bodyweight is over 200 lbs use 225 lbs for Front Squat. If under 200 lbs use 185 lbs.
2016 05 05
[caption id="attachment_3077" align="aligncenter" width="627"]
The calm before the storm that was Kalsu[/caption]
The calm before the storm that was Kalsu[/caption]
Amateur
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Barbell Lunge 4×8 each Floor Press 5, 5, 5, 5
Conditioning
Complete 6 rounds for time: Push Press – 8 Reps Russian Twists – 30 Reps (total) Plate Push – 25 yds Rest 60 seconds
2016 05 04