2017 > 03

Buy in
Double tabata 16 x 20 sec  work, 10 sec rest
Sit-ups
Plank
2 min rest
With a partner, 15 min AMRAP: Alternate every round
4 Power cleans
3 Front squats
2 Thrusters
1 Shoulder to overhead
2 min rest
With a partner, 13 min AMRAP: Alternate movements
10 Box jumps
8 Pull-ups
6 Wallballs with slamball
 
L1: 70/47,5kg, Chest to bar, 16/12kg slamball
L2: 45/32.5kg, 12/10 slamballs
L3: 30/20, bar row instead of pull ups, 6kg slamballs
L4: 20/15kg, bar row, regular wallballs 6/4kg

Läs hela inlägget »

Skill
Handstand walk practice for 15 min
 
Metcon
2 Rounds 40sec work 20 sec transition
Front Squat 20/15kg
Pull-up
Overhead Squat 20/15kg
Kettlebell swing 20/12kg
Ab-mat Sit-ups 
Assault Bike 
Burpee
Push Press 20/15kg
 
L1: 24/16kg kb
L2: RX
L3: 16/8kg kb

Läs hela inlägget »

Skill
Turkish get ups for 15 min
 
Metcon
7 min amrap
1000m row
Max cleans anyhow 60/43kg
7 min rest
7 min amrap
50 burpees
Max snatch anyhow 60/43kg
 
Start half the group on rower and the other half on burpees.
 
L1: 70/47,5kg
L2: RX
L3: 40 burpees, 40/28kg
L4: 750m row, 35 burpees25/15kg

Läs hela inlägget »

Skill
Every 3 min for 3 rounds do
10 Burpees
5-3-1 Deadlifts
5-3-1 Strict press
5-3-1 Backsquat
Increase weight each round. 5 reps of each the first 3 minutes, 3 reps of each the next 3 minutes and 1 rep of each the last round.
   
Metcon
CrossFit Total in 30 min
1RM Back squat
1RM Strict press
1RM Deadlift
You only have three attempts and 10 minutes on each movement.

Läs hela inlägget »

Skill
Muscle ups progressions
Practice the transition from hang to dip with feet on floor. On rings and bars.

Metcon
40 sec on 20 off for 24 minutes
Min 1 babycarry, slamball 35/20kg
Min 2 Row for calories
Min 3 Assault bike for calories OR Burpees
Min 4 Slamball clean over shouolder 16/12kg
Min 5 Wallballs high target 9/6kg
Min 6 Rest
Try to maintain same pace throughout the 24 minutes. Try to do the wallballs unbroken each round.

Läs hela inlägget »

In teams of 2, share anyhow
100 Rounds for time of
1 strict deficit HSPU 15/10cm
2 Squat cleans 70/48 kg
3 Burpees
Scale HSPU in this order: strict-kipp-wall handstand-HR push up Scale the Squat clean to 60/40-50/35-40/25-30/20-20/15kg

Läs hela inlägget »

Skill
1 rep max Front squat in 15 min
10 Double unders after each lift
 
Metcon
21min EMOM
Min1 5 Power clean
Min2 4 Front squats
Min 3 3 Push press
Weight 50% of 1RM Power clean
10 Double unders after every set of lifts
Beginners scale down to 20/15kg and 10-15 seconds of double under practice.

Läs hela inlägget »

Skill/Strength
16min E2MOM (8 sets)
3 Deadlift
2 Squat cleans
1 Push press
Sets 1-4 do 2 rounds of the movements
Sets 5-8 do 1 round of the movements, because of heavier weights. increase weight each set, so 8 different weights. Start light. Beginners do power cleans
Metcon
10 mins AMRAP In teams of 2, relay style
5 Toe to bar BG: Hangin knee raises
10 Thrusters 35/25kg
5 Burpees
L1: 10 Toe to bar, 43/30kg
L2: RX
L3: 5 Hanging knee raises, 25/20kg
L4: 5 Ab-mat situps, 10 frontsquat 20/15kg

Läs hela inlägget »

Skill/Strength
1 rep max Thruster in 10 min
Then
10 rep max Thruster in 8 min
 
Metcon
For time TC 15 min
10 Thruster 20/15
30 Double unders
Then
10 Thrusters 30/20kg
60 Double unders
Then
10 Thrusters 40/27,5kg
90 Double unders
Then
10 Thrusters 50/35kg
120 Double unders
Then
10 Thrusters 60/43kg
150 Double unders
 
L1: 10/5kg more on each weight
L2: RX
L3: 20/15kg on all thrusters, cut the double unders in half
L4: Frontsquat 20/15kg, Single unders

Läs hela inlägget »

Strength 15 min
Work up to a heavy complex of:
1 Squat snatch
1 Overhead squat
1 Hang squat snatch
Each of these should be a squat. Work on catching low.
Beginners practice only with stick or bar, power snatch.
 
Metcon
15 min AMRAP
5 Pull ups
10 Push ups
15 Double unders
After each round perform in a ascending ladder of:
Snatch anyhow 43/30kg
1 snatch round one, 2 snatches round two, 3 next round and so on adding 1 rep.
 
L1: 60/43kg squat snatch, 30 double unders
L2: RX
L3: 30/20kg, max 30 sec on double unders.
L4: 20/15kg, Bar row in the rig, single unders

Läs hela inlägget »

In teams of 2
Minute 0-12
AMRAP 12 min, alternating each round
30 double unders BG: 60 Single unders
15 snatches 35/25kg BG: 20/15kg
Score is reps
12-22 min
3 rep max front squat
Score is total weight
Minute 22-30
In 8 min complete
50 deadlifts, partner holds deadlift, 100/70kg
50 handstand push-ups, partner holds handstand BG: push presses 30/20kg
Score is time
Minute 30-finish
150 Wallball over pull up bar, athletes on both sides tossing the ball over the bar 9/6kg BG: 6/4kg
100 cleans 60/43kg
50 Double unders de lux, both athletes jump single unders at the same time with the same rope.
25 muscle ups, scale to 40 chest to bar 60 pull ups 80 jumping pull ups.
Score is time

Läs hela inlägget »

WORKOUT 17.4
Rx’d(Ages 16-54)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled: (Ages 16-54)
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups

https://games.crossfit.com/workouts/open/2017

Läs hela inlägget »

Skill
Go through the movements
 
Metcon
Bradshaw TC 40 min
10 Rounds for time of:
3 Handstand push-ups
6 Deadlifts 102/70kg
12 Pull-ups
24 Double-unders
 
Level 1: 12 rounds
Level 2: Rx
Level 3: 8 rounds, 20 sec handstand, 70/50kg, Bar rows in rig, 12 Double unders
Level 4: 6 rounds, push ups, 50/35kg, bar rows in rig, 24 single unders

Läs hela inlägget »

Strength 15 min
Deadlift test your 15 rep max
 
METCON
AMRAP 16 Min
7 Toes to Bar
10 Ground to Overhead 60/40kg, these can be snatches or clean and jerks.
7 Toes to Bar
10 Slam Balls over shoulder 20/12kg
 
Level 1:  35/20kg slamballs
Level 2: Rx
Level 3: Hanging knee raises, 43/30kg 16/10 slamballs,
Level 4: Ab mat sit ups, 30/20kg, 10/6kg slam balls

Läs hela inlägget »

Skill
Handstands
Accumulate 3 Minutes in a Handstand against wall. If you can, begin working on picking up each hand to start the walking progression.
Strength
Front Squats 6 sets of 3
Work at 70% of your 1 rep max.
 
METCON
3 Rounds
30 Wall Balls 9/6kg, unbroken
20 Box Jump overs
10 Pushups
If you drop the wall ball during a set, you must do 7 burpees before continuing.
 
Level 1: High target wall balls, 20 push ups
Level 2: Rx
Level 3: 6/4kg wall balls not unbroken, 5 push ups
Level 4: 6/4kg wall balls, 30 sec plank

Läs hela inlägget »

Skill 10 min
Touch and go power cleans
Strength 10 min
5-7 sets of 2 reps Power cleans
Work up to a heavy double touch and go
 
METCON
4 Rounds of
15 Bar facing Burpees
10 Deadlifts 60/40kg
5 Hang Power Cleans 60/40kg
 
Level 1: 70/48kg
Level 2: Rx
Level 3: 43/30kg
Level 4: 20/15kg

Läs hela inlägget »

From week 38 2016
In teams of 2, share anyhow
Chipper for time
150 Wallball 9/6kg BG: 6/4kg
75 cal row
50 Toes to bar BG: Hangin knee raises


Rest exactly 10 min, and prepare for
 
Chipper for time
40 shoulders to overhead CF: 40/30 RX: 50/35kg BG: 20/15kg
20 m buddy carry
80 box jump over
20 m buddy carry
40 hang snatch CF: 40/30 RX: 50/35kg BG: 20/15kg
20 m buddy carry
300 double unders BG: 500 Single unders
20 m buddy carry
75 lateral handrelease burpees over bar
 

Läs hela inlägget »

WORKOUT 17.3 Rx’d (Ages 16-54) Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95 / 65 lb.)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)
*Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)
*Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.)
*Prior to 20:00, complete 3 rounds of: 10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.)
Prior to 24:00, complete 3 rounds of: 11 chest-to-bar pull-ups
1 squat snatch (265 / 185 lb.)
*If all reps are completed, time cap extends by 4 minutes.

Läs hela inlägget »

Skill
Practice handstand push ups and rope climb technique for 10-15 min
 
In teams of 2
For time TC 20 min
15 Strict Handstand push ups, each
30 synced pull ups
120 wallballs, 20 unbroken per person 9/6kg, restart if ball touch ground, from zero, yes.
30 synced pull ups
15 rope climbs, share anyhow
10 m handstand walk, both
 
Level 1: Deficit hspu, ctb, legless rope climbs
Level 2: Rx
Level 3: Kipping hspu, 30 pull ups each no sync, WB 6/4kg half way rope climbs, 2x10 wheelbarrow
Level 4: Push ups, 30 Bar rows on pull up rig each, WB 6/4kg, Rope climb from florr to standing and back down, 2x10m crabwalk

Läs hela inlägget »

Skill and strength
Every 2 Minutes for 7 Rounds
1 Snatch Deadlift
1 Hang Power Snatch
2 Overhead Squats
1 Squat Snatch
10 Double unders
If mobility is an issue with the Overhead squats, go as low as possible.  Try to aim for a target (put a weight plate down and a med ball on top) increase weight each round if form allows.
 
Metcon
For time TC 12 min
100 Double unders
30 Handstand push ups
100 Double unders
30 Toe to bar
 
Level 1: 150 DU, 10cm Deficit HSPU
Level 2: Rx
Level 3: 50 DU, 30 handrelease push ups, 30 Hanging knee raises
Level 4: 100 single unders, 2 min plank hold, 30 ab mat sit ups

Läs hela inlägget »

Skill and strength 15 min
Find a heavy set of 3 Front Squats.
Between sets practice strict pulling movement (pull ups, muscle ups)
 
METCON
3 Rounds, each round is 3 min, rest 3 min between rounds
Buy in each round, calorie row or assault bike cal
Ascending ladder 2-4-6-8-10-12-14 and so on, of
Squat Cleans 60/40kg
Pull ups
Restart each round back at 2 reps
 
Level 1: 12/10 cal, 83/52kg, C2B
Level 2: 10/8 cal, 60/40kg
Level 3: 8/6 cal, 43/30kg
Level 4: 6/4 cal, DB Squat Clean, Bar rows (low bars on pull ups rig)

Läs hela inlägget »

Skill and strength
Bench Press 15 min
3 sets of 10, pause bench, work at 50% of 1 rep max.
3 sets of 3, work at 80% of 1 rep max.
Between sets practice Handstands/Handstand Pushups
 
METCON
3 Rounds of 3 min work and 3 min rest
3 min amrap
10 Box Jumps
8 Power cleans 60/43kg
6 Handstand pushups
4 Clusters (squatclean to pushpress) 60/43kg
Start from the beginning each round
 
Level 1: High boxes, 83/60, Parallett HSPU
Level 2: Rx
Level 3: may do box step ups, 43/30kg, Hand release pushup
Level 4: Low box step ups, DB lunge, pushups, DB Thruster

Läs hela inlägget »

In teams of 3, share anyhow
Amrap 12 min
50 Double unders
12 Push press 60/43kg - 40/30kg – 25/15kg
3 Rope climbs
Rest 5 min then
Amrap 10 min
10 handstand push-ups
20 Deadlifts 100/70kg – 70/50kg – 50/30kg
30 Pistols, scale to goblet squat 24/16kg – 20/12kg
Rest 5 min, then
For time:
75 pull-ups
30 muscle-ups ring or bar
4500m row
30 muscle-ups ring or bar
75 pull-ups
 
Progressions/scaling: Muscle up- chest to bar- pull ups – Bar row (low pull ups bars) – jumping pull up

Läs hela inlägget »

Open 17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge 16 toes-to-bars*
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge 16 bar muscle-ups*
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
* Movements vary by division.

Läs hela inlägget »

Metcon
In teams of two
6 min AMRAP:
A1- Rowing for Calories OR assault bike for cals
A2- Holding a Deadlift 100/70kg-80/50kg-50/30kg
*every time the bar hits the floor, switch
*score= total cal on rower
 
2min Rest
 
15min AMRAP:
A1- Weighted shuttle run60m 6x10m Weighted shuttle run 20/15kg plate
A2 - AMRAP
12 Pull-ups Scale to bar row (On low pull up bars)
24 Wallballs 9/6kg
36 Double unders scale to lesser double unders
*Alternate once A1 returns from shuttle run
*score= rounds and reps from AMRAP.
 
3min Rest
 
In 8 min
Find your 1 rep max for Complex
1 Hang Clean+1 Full Clean+1 Jerk
*score= highest 1RM added with your partners 1RM

Läs hela inlägget »

Skill and strength 20 min
Back Squat
Work up to a daily heavy 1 rep.
Between lift practice kipping for 10-20 sec, try to get as high as possible when you swing back without doing the pull to the bar
 
METCON
AMRAP 9 Min
10 Overhead Squats
5 Chest to bar pullups
Everything should be unbroken.  If you break, row 100 meters and continue
 
Level 1: 3 bar muscle ups, 60/43kg
Level 2:  43/30kg
Level 3: 5 regular pull-ups or 10 bar/ring rows, 30/20kg
Level 4: 5 bar/ring rows, Overhead Lunge with a 10/5kg plate

Läs hela inlägget »