Mon, Jun 16

Warmup

Catalyst Warmup

Skill Review
Split Jerk

Strength

20 minutes to work up to a 1rm split jerk

Metcon

10 min amrap
12 Shoulder to Overhead
12 Jumping Pullups (Arms should be bent appr 135 degrees while standing under the bar)

Finisher

400 meter SPRINT!!!

 

Sun, Jun 15

Strength

Front Squat
5×5 @ 75% 1rm (if you don’t know it go heavy)

Metcon

Teams of 2
One partner working at a time
(both partners complete 7 rounds)

7 rounds:
3 Front Squats @ 10% less than your last set
7 Burpees
150 Meter Row

 

 

 

Sat, Jun 14

GREAT DAY TO GET MARRIED!!
Congratulations to Craig and Steph

Warmup

5 minute Flight Simulator

Iso/Stability

5x
30 Seconds MB Raises
30 Seconds Plank

Metcon

15 Minute AMRAP
4 Deadlifts (275#/155#)
8 Box Jumps (24/20)
12 Toes to Bar

This is heavy on purpose… Scale as needed but it should still be heavy.

 

 

Fri, Jun 13

CrossFit Lite

For time:
Run 800m
30 DB Snatch 45#/65#
Run 400m
30 DB Snatch
Run 800m


WOD
Warmup

3×10 w/empty barbell NFT:
-Snatch Deadlift
-Hang Muscle Snatch
-Overhead Squats
-Rack Push Press

Explosiveness:
10 minutes to find 3rm Box Jump

Strength

15 minutes to work up
1rm Power Snatch

Metcon

“Isabel”
30 Snatches @ 135/95 or 60% of their 1rm from strength session

Finisher

2 rounds of 3 way plank

Thu, Jun 12

Warmup

5x NFT
10 Air Squats
5 Wall Walks
3 Broad Jumps

ISO/Stability

5x
30 Seconds Alternating DeadBug
30 Seconds Plank

Metcon

6 Rounds
Run 200
20 KB Swings

Wed, Jun 11

Last Week of old fundamentals program at 5:15 and 7pm.

Warmup

2x
Run 400
1 length Inch Worms

Metcon

”Barbara”

20 Pullups
30 Pushups
40 Sit ups
50 Air Squats

5 rounds with a 3 min rest between rounds

 

Extra Credit (optional after class):
Spend 10 minutes rolling out your legs

Tue, Jun 10

CLEANWarmup

Structure
3x NFT

10 Reverse Shrugs on Box
10 True Pushups
10 Ring Rows

Movement Prep (use an empty barbell)

3x NFT

10 Deadlifts
10 Hang Power Clean
10 Push Press
10 Back Squat
3 Ninja Roll to vertical Jumps

Skill Review

Sumo Deadlift High Pull

Metcon

10 minute Amrap:
15 Sumo Deadlift High Pull
15 Push Press

Mon, Jun 9

Thank you everyone for coming out today and making the Steve Brown Beat Cancer WOD a success!!
S. Brown Beat Cancer

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Warmup

Burgener Warmup

 

Technique Work

Clean Pulls 3×2

 

Skill

10 min Emom of the following complex:
1 Clean Pull, 1 Hang Power Clean, 1 Front Squat, 1 Clean

note: keep weight the same the entire time. Work form.

 

Metcon

30-20-10

KB Swings
Goblet Squats with KB

Sat, Jun 7

Skill

EMOM – 10 Minutes

2 Muscle Snatch

3 Overhead Squats

 

EMOM – 5 Minutes

2 Muscle Snatch

3 Snatch Balance

  • Weight should be light enough where you can focus on form

 

Strength

Deadlift, 5×5

  • Touch and go

 

Finisher:

3 minute burpee test

Fri, Jun 6

Fundamentals Day 2

Over Head Squat, Double Unders, Snatch, Kettle Bell Swings

10-9-8-7-6-5-4-3-2-1
Kettle Bell Swing
1-2-3-4-5-6-7-8-9-10
Burpees

WOD

For time:
1000m row

  • rest exactly 5 minutes

then,
15 minutes to establish your heaviest front squat (from the floor)

Finisher
Foam Roll your Legs (Don’t go getting sore on us. We need to train tomorrow)