Author Archives: crabcakesncrossfit

09.25.17

Sport

1.bench 2-2-2-2-2 (add 5lbs to last 3 sets from last week)

2.deadlift 2-2-2-2-2 (add 5lbs to last 3 sets from last week)

EMOM for 20 min. of:

-0-4:59 min. 2 burpees & 1 bar muscle up

-5-9:59 min. 2 burpees & 2 bar muscle ups

-10-14:59 min. 2 burpees & 3 bar muscle ups

-15-20 min. 2 burpees & 4 bar muscle ups

*if you fail at any point perform max reps bar muscle ups for the remainder of the time

Performance

1.bench 2-2-2-2-2 (add 5lbs to last 3 sets from last week)

2.deadlift 2-2-2-2-2 (add 5lbs to last 3 sets from last week)

EMOM for 20 min. of:

-0-4:59 min. 1 bar muscle up

-5-9:59 min. 2 bar muscle ups

-10-14:59 min. 3 bar muscle ups

-15-20 min. max bar muscle ups

*if you fail at any point perform max reps bar muscle ups for the remainder of the time

Fitness

Fitness

1.bench 2-2-2-2-2 (add 5lbs to last 3 sets from last week)

2.deadlift 2-2-2-2-2 (add 5lbs to last 3 sets from last week)

AMRAP in 20 min. of:

-400m run

-21 thrusters #95m #65f

-15 cal. row/bike/ski

-9 power clean #95m #65f

Week 1 of the Team Series done for our 4 teams!

Advertisements

09.23.17

Sport & Performance

1.split jerk work to a heavy single in 15 min.

2.1 power clean + 5 push press work to challenging in 10 min.

for time:

-30 box jump

-15 deadlift

-20 box jump

-10 deadlift

-10 box jump

-5 deadlift

box height: “30m “24f

deadlift weight: #275m #185f

Fitness

1.2 power clean + 1 split jerk work to a challenging weight in 15 min.

2.front squat 3-3-3-3 work to challenging in 15 min.

for time:

-600m run

-20 power snatch #75m #55f

-400m run

-15 power snatch #75m #55f

-200m run

-10 power snatch #75m #65f

09.22.17

REMINDERS:  Any teams for the Team Series can complete any of the remaining workouts during any class time, however, you should try to secure yourself a judge if you wish to do this, and be ready to work around the class also.

Sport

1a.squat 3 x 5 @ 90% of heaviest 3 on Tuesday

1b.3 kipping pullups + 2 chest to bar pullups + max UB bar muscle ups x 5

every 2 min. for 10 min. perform:

-0-2 min. 5 UB clean anyway

-2-4 min. 4 UB clean anyway

-4-6 min. 3 UB clean anyway

6-8 min. 2 UB clean anyway

8-10 min. 1 clean anway

*try to increase the load every 2 min. building to a heavy single

Performance

1a.squat 3 x 5 @ 90% of heaviest 3 on Tuesday

1b.3 kipping pullups + max UB chest to bar pullups x 5

-0-2 min. 5 UB clean anyway

-2-4 min. 4 UB clean anyway

-4-6 min. 3 UB clean anyway

6-8 min. 2 UB clean anyway

8-10 min. 1 clean anway

*try to increase the load every 2 min. building to a heavy single

Fitness

1.squat 3 x 5 @ 90% of heaviest 3 on Tuesday

for time:

-40 cal. row/bike/ski

-30 alternating hand dumbbell power snatch (pick your own weight)

-20 toes to bar

-10 pullups

post loads and times to comments

09.21.17

REMINDERS:  Those of you doing the team series, there will be four workouts released each week for consecutive weeks.  They released one workout last night, and we patiently await the other three workouts.  Expect one of them to be a max/max complex something.  Last year was 1RM hang power clean, so that is out, and two years ago it was 7 rep front squat from the ground.

You can get ANYONE to judge you on these workouts, so plan ahead, ask a classmate, or ask one of the other teams (we have 5) to judge you, then you judge them.  You can do these workouts during any class time (please, please let a coach know if this is your plan for the day).  Our hope is you can knock out two workouts today (or maybe you did one of them yesterday), and then the other two on Saturday after the regular classes.

Sport & Performance

1.pause snatch pull (2 count @ knees) + snatch work to a heavy single in 15 min.

2.snatch balance work to a heavy single in 10 min.

2017 Team Series Event 1

9-15-21 reps for time of:

-synchro thrusters #95m #65f

-synchro burpees

Fitness

1.push press 2-2-2-2-2 work to a heavy 2 in 15 min.

2.power snatch 2-2-2-2 work to a challenging two in 10 min.

teams of 2-3 perform 18-30-42 reps for time of the following:

-wall ball #20m #14f (alternate every 5 reps)

-burpees (alternate every 3 reps)

-run 400m as a team after each round (next round cannot start until both teammates are back at the wall ball)

post times to comments

 

09.20.17

Reminders: Team Series starts tomorrow & we will be programming in some of the workouts to do as a team for all of you the next couple of Thursday’s (depending on when HQ actually releases the workouts.)  If you are registered and on a team ANYONE can judge you, it is on YOUR team to get setup to do these workouts.

Also, this Monday was the end on week 4 for those of you who are doing the RP Gym Challenge.  If you want to weigh yourself, feel free to do so this week and check your numbers.  We will NOT be recording these numbers this week as very few were able to show up on time for week 2 weigh-ins.  Don’t worry, this will not be the last data point we get from you, and NO ONE should be on Cut 3 yet.

Sport

1.pause clean pull (2 count hold @ knee) + clean & jerk work to a heavy single in 15 min.

2.jerk drop 2-2-2-2 work to a heavy 2 in 10 min.

every 2 minutes for 16 min. perform:

-20m/14f cal. sprints on bike

*keep the flywheel moving slowly after achieving cal. goal

Performance

1.pause clean pull (2 count hold @ knee) + clean & jerk work to a heavy single in 15 min.

2.jerk drop 2-2-2-2 work to a heavy 2 in 10 min.

every 2 minutes for 16 min. perform:

-450m m/350m f sprints on rower

*keep the flywheel moving slowly after achieving meter goal

Fitness

1.split jerk 1-1-1-1-1-1 work to a heavy single in 15 min.

2.power clean 2-2-2-2 work to a heavy double in 10 min.

for time:

-400m run

-20 thruster #95m #65f

-40 double unders

-20 thruster #95m #65f

-400m run

post total rounds completed or times to comments

rscn9723

Watch:

Dave Castro Talks Team Series

09.19.17

Sport & Performance

1a.squat 3-3-3-3-3 work to a heavy 3 in 15 min. (add 5lbs from last week)

1b.max UB strict pullups x 5

15-12-9 reps for time of:

-power clean #185m #125f

-handstand pushups

Fitness

1.squat 3-3-3-3-3 work to a heavy 3 in 15 min. (add 5lbs from last week)

18-12-6 reps for time of:

-power clean #135m #95f

-hand release pushups

post times to comments

FSCN0402