2017 > 07

Skill
Strict press
3-3-3-3-3
Work up to starting weight and do all sets with the same weight. You should not be able to do more than max 5 reps in any set.
 
Metcon
Every 2 min for 20 min (10 sets)
12 lateral burpees over bar
Amrap complex
1 Power clean 60/43kg
1 Front squat
1 Shoulder to over head
 
L1: 70/47,5kg
L2: RX
L3: 43/30kg
L4: 30/20kg

Basic CF
Push press from rack
In groups of 2-4 practice the movement and add a little weight if form is perfect
Do sets of 4-6 reps during 10-15 min, rest 1-3 min between sets.
 
Metcon
In teams of 2, alternate rounds (5 rounds each)
Every 2 min for 20 min (10 rounds)
15 lateral burpees over bar
Amrap complex rest of the 2 min every round
1 Power clean 20/15kg
1 Front squat
1 Push press
 
Its ok to add some weight if you tried CrossFit before, ex 35/25kg

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Metconmania
Share the reps anyhow and run together
In teams of 2
In 15 min find the heaviest weight in the complex below
1 Squat clean
1 Hang squat clean
1 Front squat
 
3 min rest
 
3 rounds for time of:
30 kettlebell swings 24/16kg
10 triple unders, scale to 100 double unders, 200 single unders
Run 400 meters
 
Rest exactly 4 min then run 1600m

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Skill
Push jerk
Take 15 min to find a heavy push jerk from rack
 
Metcon
5 rounds for time, TC 25min
25 wallballs to high target 9/6kg
30 pull ups
 
L1: -
L2: RX
L3: 20 pull ups
L4: 20 Ring OR bar row instead of pull ups

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Skill
1 round tabata squats holding a 20/15kg plate to chest
Then
Weighted dip 3-3-3-3 reps
 
Metcon
In teams of 2, alternating rounds (3 round each)
6 rounds for time
15/12 cal row
12 power snatches 43/30kg
9 burpees
 
L1: -
L2: RX
L3: 30/20kg snatches
L4: 30/10kg snatches

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Do the warm up and the focus on building up a deadlift for the metcon
 
Metcon
45 min AMRAP
800m run
10 Deadlifts 143/95kg
800m run
50 sit-up
 
L1: -
L2: RX
L3: 100/70/kg deadlifts
L4: 70/50kg deadlifts

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Skill
Deadlift
15-20min
Build up to a heavy 3 rep, touch and go
 
Metcon
12 min AMRAP
9 Deadlifts 60/43kg
6 burpees
3 power cleans 60/43kg
 
L1: 70/47,5kg
L2: RX
L3: 50/35kg
L4: 43/30kg
 
 
Basic CF
Skill
Deadlift practice for 10 min
Kettlebell swing practice for 10 min
Show the class both movements, then divide the class in two groups and let them practice for 10 min. Then switch the groups.
In both movements, start with low weight and build up to a moderate weight with perfect from.
 
Metcon
In teams of 2
12 min amrap
9 Deadlift 50/35kg
6 Burpees
3 Kettlebell swing 20/12kg, lagom swings
 
Alternate rounds through the amrap

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Skill
Squat snatch
1-1-1-1-1-1
Work up to a heavy squat snatch
If you don’t have the movement yet, do power snatches with at weight you can do up to 5 reps with each set.
 
Metcon
For time, TC 20min
13 squat snatches 70/47,5kg
Then
10 rounds of:
10 pull-ups
100 meter sprint
Then
13 squat cleans 70/47,5kg
 
L1: -
L2: RX
L3 50/35kg on the bar
L4: Power snatch/clean with 30/20kg, ring row instead of pull ups

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Skill
Practice Turkish get up (TgU)
 
Metconmania
In teams of 2
Complete as many reps as possible at each 5 minute station.
Rest 1 minute between stations.
Share burpees, TgU and Row anyhow. 1 work, 1 rest.
Alternate rounds in the rest
 
5 minutes of:
Burpees
Then
5 minutes of:
7 deadlifts 70/47,5kg
7 box jumps
Then
5 minutes of:
Turkish get-ups 20/12kg kettlebell
Then
5 minutes of:
7 snatches 35/22,5kg
7 push-ups
Then
5 minutes of:
Row for calories
 

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Skill
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Heavy lifts with perfect form
Take 12-15 min for each movement
 
Metcon
3 min AMRAP
Front squats (from floor)
Use 50% of your last lift in front squat from the skill session.
10 push ups if you drop the bar

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Skill
Go through the movements for the metcon, practice perfect form on kettlebell swing maintaining strong core.
Use slamballs instead of wallballs.
Practice box jumps on different heights.
 
Metcon
For time, TC 30 min
50 High box jumps
50 kettlebell swings 32/24kg (Russian)
50 knees-to-elbows
50 wallballs 15/12kg
50 burpees
 
L1: -
L2:RX
L3: Normal box jumps, 24/16kg kettlebell, 9/6kg wallball
L4: As L3 with 30 reps of everything

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Skill
Squat clean
4-2-1-1-1-1 reps with increasing weight
Can’t squat clean yet? Do power cleans
 
Metcon
For time, TC 25 min
27-21-15-9 reps of
Squat cleans 43/30kg
Ring dips
 
L1: -
L2: RX
L3: Power cleans, push ups
L4: 30/20kg Power clean, box push ups
 
 
Basic CF
Skill
Power clean
5-5-5-5-5-5
In groups of 2-3
Practice the movements with extra focus on starting positions and catching positions. 
Start with stick and progress to barbell and barbell with a little weight if the form is good. 
 
Metcon
In teams of 3
1 working, 1 resting, 1 carrying 24/16kg kettlebell
40-30-20-10 reps of
Power clean 30/20kg
Push ups with ab-mat under chest, 1 for men, 2 for female
 
Scale the push ups to knee push ups then to box push ups.
If the kettle bell touches ground the hole team does 5 burpees at the same time.

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MetconMania
In teams of 2 share anyhow
15min AMRAP
40 Burpee box jump overs 
20 Push jerks 43/30kg
40 Burpee box jump overs 
20 Kettlebell swings 24/16kg American swing 
40 Burpee box jump overs 
20 Thrusters 43/30kg 
  
3min Rest 
 
For time TC 14min
Relay Style
Fastest to 100 Dumbbell snatches
15/12 cal on the rower
10 DB Snatch 24/16kg
1 Person works through couplet
1 Person rests
 
3min rest 
 
12min AMRAP
100m Sprint
10 T2B
5 Squat cleans 60/43kg
Alternate through the movements

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Skill
Rope climbs 5 min
 
Strength
Push Press
6 at 65%
4 at 75%
4×2 at 80%
 
Metcon
For time, TC 20 min
800m Run
4 Rope Climbs
25 Shoulder to overhead 30/20kg
400m Run
3 Rope Climbs
20 Shoulder to overhead
200m Run
2 Rope Climbs
15 Shoulder to overhead
100m run
1 Rope Climb
10 Shoulder to overhead
 
L1: 40/30kg
L2: RX
L3: 20/15kg, laying to standing rope climbs
L4: Dumbbell S2OH, start at round of 400m run, 9/6/3 ring rows

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Skill
Loaded Carries outside
10min without putting Kettlebell down
Start with one arm: rotate through Brief Case KB Carry, KB Front Rack Carry, and Overhead carry. Walk around 10-15m before you switch. Once one has rotated through the 3, switch to the other arm in the same rotation.
 
Strength
Front Squats
5 at 65%
5 at 80%
5 at 70%
5 at 85%
5 at 75%
 
Metcon
12min AMRAP with a Partner
1 person works on Wallballs 9/6kg
1 person works on lunges 20m
Switch when Lunging partner returns from 20m
Before the switch complete 30 double unders
Score= Wallballs 
 
L1: 30 unbroken double unders
L2: Rx
L3: 10 double unders
L4: 6/4kg Wallball, 30 single unders

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Skill
Power Cleans 5 min
 
Strength
Cleans 1-1-1-1-1
1 clean pull + 1 hang clean + 1 power clean
 
Metcon
3min work, 3 min rest x 3
18 Box jump overs
15 Hang power cleans 50/35kg
Remaining time: row for calories 
Total calories is your score 
 
L1: 60/43kg
L2: RX
L3: 12 and 10 reps 30/20kg
L4: 12 and 10 reps 20/15kg

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Strength
Pause Back Squats (5 sec pause at bottom/10 sec pause at top)
Take 20-mins to find a heavy pause squat for the day
 
Metcon
21-15-9
Thrusters 43/30kg
Pull-ups 
Run 400 after first round, 200 after second round and 100 after third
 
L1: 50/35kg
L2: RX
L3: 30/20, ring row
L4: Dumbbell thursters, ring rows
 

CF Basic
Skill
Deadlift
Work up to max 60/40kg in 2-3 sets of 5-10 reps
Then do 4 sets with 8 reps
Work in pairs of 2-3
 
Metcon
15min AMRAP 1 work, 1 rest, run together
40 squat and jump to bar
200m run 
40 Deadlift 50/35kg
200m Run
40 Box walk overs, low boxes
200m run 
40 Wallballs 6/4kgkg 
200m run 
40 hand release push ups

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Metconmania
In teams of 2
7 rounds per athlete TC 18 min 
5 Hang Snatches 40/30kg
5 OHS 
5 Burpee over bar 
 
L1: 50/35kg
L2: RX
L3: 30/20kg
 
3min rest
 
5min AMRAP 
MAX Rep Front Squats 40/30kg
1 Person front Squats 
1 Person Holds Front Rack Position 
Trade reps however
Each time you drop, you owe 18 Slamball over shoulder in the end off the next workouts first round
 
L1: 50/35kg
L2: RX
L3: 30/20kg
 
4min Rest
 
18min AMRAP 1 work, 1 rest, run together
80 Double unders  
200m run 
40 Kettle bell swing 24/16kg (Russian)
200m Run
40 Boxjumps
200m run 
40 Wallballs 9/6kg 
200m run 
40 Handstand push ups
Amount of slamballs you owe 16/12kg (only first round)
 
L1: 28/20kg KB
L2: RX
L3: 160 single unders, 16/12kg kb, low boxes, 6/4kg wb, hand release push-ups

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Strength
12 min EMOM
First 4 Minutes: 4 Snatches every minute
Second 4 Minutes: 3 Snatches
Third 4 Minutes: 2 Snatches
Start with 60% and increase weight 1-5kg after every fourth round 
 
Metcon
3 Rounds (1:00 at each station, no transition time)
Hang power snatches 30/20kg (just above knee)
Slamballs 16/12kg
Kettlebell Swings 24/16kg (Russian swing)
Ring OR Bar dips
 
L1: 40/30kg snatch, 35/20kg slamballs, 28/20kg kb
L2: RX
L3: 20/15kg snatches, 10/6kg slamballs, 16/8kg kettle bell, dips from a box
L4: Dumbbell snatch, 12/6kg, 6kg slamball, 12/6kg kettle bell, knee push ups instead of dips

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Strength
Deadlift
4×4 at 70%
Then
Bent over row
2 sets of 5
Pick a weight you can handle with perfect form
 
Metcon
AMRAP 9min
15 Wallballs 9/6kg
12 Toes to bar
9 Deadlifts 90/60kg
Cash Out:
3 Rounds (accumulate the amount of time with as few breaks as possible):
30 Second Handstand Hold
30 Second chin over bar hold
30 Second ring support hold (arms looked out)
 
L1: High target wallballs, 100/70kg deads
L2: RX
L3: Hanging knee raises, 70/50kg deadlifts, 6/4kg wallballs
L4: Abmat situps, kettle bell deadlifts, 6/4kg wallballs

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Skill
Every 3 minute for 12 min do
10 Frontsquat 40/30kg, increase 1-5kg every round
1-3m handstand walk to wall
20 Hollow rocks
 
Metcon
For Time TC 16 min, in teams of 2
50 Dumbbell weighted Lunges 20/12kg (open style)
75 Wallballs 9/6kg
10 Rope climbs
75 Wallballs  9/6kg
50 Dumbbell weighted Lunges 20/12kg 
 
1 Person works
1 Person hangs from the rig
If the person hanging from the rig drops at any point, work must stop
 
L1: Single arm overhead DB Lunge 24/16kg, 12/9kg wallballs
L2: RX
L3: 14/10kg dumbbells, 6/4kg wallballs, 3 pull ups is 1 ropeclimb
L4: 12/8 dumbbell by the side lunge, 6/4kg wallballs, 3 ring rows is 1 ropeclimb

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Skill
Every 2 minute for 20 min (10 rounds)
2-4 Clean and jerk, start at 50% and increase weight each round if form allows
4-10 strict pull up, scale to ring row then banded pull up
 
Metcon
4 Intervals 2 min work, 2 min rest
15 Lateral burpee over bar
10 Shoulder to overhead 50/35kg
AMRAP: Double unders
Score= Double unders
 
L1: 65/45kg
L2: RX
L3: 10 burpee, 8 Shoulder to overhead, 43/30kg, double under attempts
L4: 10 Burpee, 8 shoulder to overhead with dumbbells of choice, single unders
 
 
Basic
Skill
10 EMOM (every minute on the minute)
1 power clean with 10kg, 15 kg or 20kg barbell
4 Frontsquat
4 Hanging shoulder shrugs
 
Metcon
In teams of 2-3, only one working, share anyhow TC 10 min
50 Frontsquats with barbell
40 Bar/ring row
30 Push ups
20 Sit-ups together with feet looked
10 Burpee to target
 
Scale push ups to knee push ups, then with abmat under chest

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Team of 2
Share anyhow, run together
400 meter run
75 Pull ups
400 meter run
50 Deadlift 90/60kg
800 meter run
50 Thruster 43/30kg
400 meter run
75 Wallballs each 9/6kg, synced

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Headcoach Martin är hjärnan bakom all CrossFit programmering på Svea
Headcoach Martin är hjärnan bakom all CrossFit programmering på Svea