Amateur
Deadlift 1x5 (add 10 lbs to last workout)
Collegiate
Deadlift 3 RM
Conditioning
Complete using the least number of sets possible. Pull Ups – 100 Reps
2015 03 23
Tag Archives: crossfit
Amateur
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Squat 4, 4, 4, 4 Press 3 RM, Max Reps @75% 3 RM
Conditioning
Complete 4 Rounds for time:
55/35 lb One Arm DB Thruster RT – 7 Reps 55/35 lb One Arm DB Power Snatch RT – 7 Reps 25 yd Burpee Broad Jump 55/35 lb One Arm DB Thruster LT – 7 Reps 55/35 lb One Arm DB Power Snatch LT – 7 Reps 25 yd Burpee Broad Jump
2015 03 23
Sprints
2 x 20 Meter Sprints (rest 20 seconds between efforts) Rest 30 seconds then…
4 x 30 Meter Sprints (rest 30 seconds between efforts)
Rest 30 seconds then…
10 x 10 Meter Flying Starts (rest 30 seconds between efforts) *take 10 meters to accelerate, you should be full speed by the time you hit your start.
Conditioning
"Kalsu"
On the minute complete: Burpees – 5 Reps 135/95 lb Barbell Thrusters – Max Reps
The goal is to complete 100 Thrusters. *At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.
2015 03 19
Amateur
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Barbell Step Ups 4×6 each side Floor Press 3, 3, 3, 3, 3
Conditioning
Complete 10 rounds for time:
225/150 lb Ground to Overhead – 3 Reps Evil Wheels – 10 Reps
*Ground to Overhead = Use anyway possible to take the bar from ground to overhead. This could include a power clean and jerk, clean and jerk, reverse curl to press, snatch, levitation, or anyway you are able.
2015 03 18
Amateur
Deadlift 5 RM (add 10 lbs to last workout) Pull Ups 3 x Max Reps
Collegiate
Power Snatch 2 RM Weighted Pull Ups 2, 2, 2, 2, 2
Conditioning
Complete as many rounds as possible in 10 minutes.
30/24″ Box Jump – 6 Reps Supine Ring Row – 8 Reps 40/30 lb Ball Slams – 10 Reps Ring Push Ups – 8 Reps
2015 03 16
Amateur
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Front Squat 3 RM, 1 x Max Reps at 90% Push Press 2, 2, 2, 2, 2
Conditioning
Complete one sprint on the minute for 12 minutes:
Sprint – 80 yds
2015 03 15
2015 03 15
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Collegiate
Power Clean 4×4 (add 2.5 lbs to last workout)
Conditioning
Complete 6 Rounds of the complex.
185/125 lb Hang Power Clean – 5 Reps 185/125 lb Front Squat – 7 Reps 185/125 lb Push Jerk – 3 Reps
*Each complex must be completed unbroken. Rest as needed between rounds. **For every bar drop mid-complex the penalty is 10 burpees to be completed after the workout.
2015 03 12
Working on the separation on the the hips an shoulders along the Y-Axis with banded rotational lunges
Amateur
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Squat 3, 3, 3, 3, 3 Bench Press 3 RM
Conditioning
Complete one round at the start of each minute for 12 minutes.
Odd Minutes: 5-10-5 Yard Shuttle – Right 50 lb Single Arm DB Thruster – 11 Reps Right
Even Minutes: 5-10-5 Yard Shuttle – Left 50 lb Single Arm DB Thruster – 11 Reps Left
2015 03 10
Plyometrics
Seated Box Jump Find Seated Box Jump 1 RM
Single Leg Bounding Perform 4×10 on each leg
*Single leg bounding is essentially 10 continuous single led broad jumps. The focus is minimizing ground contact time while maximizing distance. Strength
Amateur
Deadlift 5 RM (add 10 lbs to last workout) Towel Pull Ups 3 x Max Reps
Collegiate
Rack Pull 5, 5, 3, 3, 3 Towel Pull Ups 3 x Max Reps
2015 03 09