Tag Archives: crossfit

Monday, 3.09.15

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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 5 RM

Conditioning

Complete 5 Rounds.

40 yd Sprint 2/1.5 pd KB Swing – 11 Reps

-Rest 60 Seconds-

30 yd Sprint Strict Handstand Push Up – 11 Reps

-Rest 45 Seconds-

20 yd Sprint Broad Jump – 5 Reps

-Rest 30 Seconds-

Friday, 3.06.15

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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 4 Rounds on alternating minutes.

135/95 lb Barbell Thruster – 7 Reps Chin Up – Max Reps

55/35 lb Russian Twists – 30 Reps Pillar Hold

*On minute zero, complete Barbell Thrusters and max Chin Ups. On minute 1, complete Russian Twists and Pillar Hold until the start of minute 2. Repeat continuously until 4 Rounds (8 minutes) have elapsed.

Thursday, 3.05.15

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Amateur

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

Collegiate

Close Grip Bench Press 5, 5, 5, 5 On the minute for 10 minutes complete: Front Squat – 3 Reps @ 85% 3 RM from 2015-02-16.

Conditioning

Complete 2 rounds for time.

Row 200 Meters Push Ups – 50 Reps Row 200 Meters Rest 90 Seconds

Rest as needed, then…

Complete 2 rounds for time.

Row 100 Meters Dips – 25 Reps Row 100 Meters Rest 60 Seconds

Tuesday, 3.03.15

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Amateur

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

Collegiate

Power Snatch 8×2 – Use 90% of Power Snatch 2 RM from 2015-02-10 Pull Ups 3 x Max Reps

Conditioning

Complete 4 Rounds for time. 1.5/1 pd KB Power Snatch Right – 6 Reps 1.5/1 pd KB OH Farmer Carry Right – 20 Yards Burpee – 12 Reps 1.5/1 pd KB Power Snatch Left – 6 Reps 1.5/1 pd KB OH Farmer Carry Left – 20 Yards Burpee – 12 Reps

Monday, 3.02.15

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Amateur

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

Collegiate

Squat 5 RM Press 3×5 *Collegiate and Professional: 85% of your 3 RM from 2015-02-09 for Press.

Conditioning

Complete as many rounds as possible in 12 minutes of: 135 lb Front Rack Walking Lunges – 10 Reps Supine Ring Rows – 10 Reps 40/30 lb Ball Slams – 10 Reps

Friday, 2.27.15

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Today Mike will be filling in for me. I am on my way to St. Louis for the first High School rugby tournament of the year. Thanks again for covering my class Mike!

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

10,9,8,7,6,5,4,3,2,1 Reps of: Chin Ups Front Squat *Under 200 lbs, use 185/125 lbs for Front Squat. *Over 200 lbs, use 225/150 lbs for Front Squat.

Thursday, 2.26.15

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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 5 RM

Conditioning

Complete as many rounds as possible in 9 minutes. 30/24″ Box Jumps – 9 Reps Straight Bar Dips – 12 Reps 2/1.5 pood KB Swing – 15 Reps

Tuesday, 2.24.15

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Amateur

Deadlift 1x5 (add 10 lbs to last workout)

Collegiate

Rack Pull 5, 5, 3, 3, 3 *Collegiate work up to a heavy set of 5 and continue to add weight finding your heaviest triple.

Conditioning

Complete 4 rounds:

50 yard DB Farmer Carry – AHAP Rest as needed 100 yard Shuttle Run Rest as needed

*For the 100 yard shuttle, sprint 25 yards out and back twice, alternating change of direction each round.

then…

Complete for time:

Strict Pull Ups – 50 reps

Monday, 2.23.15

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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% of 3 RM

Conditioning

Complete 5 rounds.

Push Press – 3 reps Barbell Thrusters – 6 reps Rest 30 seconds Row 30 seconds – max calories Rest 60 seconds

*Use 80% bodyweight for push press and barbell thruster.