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CrossFit WOD – Saturday June 6th, 2020

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CrossFit Preferred – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS FOR QUALITY (12:00 Cap)

100m Run

10 Air Squats

10 Med Ball Cleans

10 Scap Pull Ups

10 Kip Swings

10 Sit Ups

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

50/40 Cal Bike

800m Run

50 Sit-ups

25 Russian KB Swing (70/53)|(53/26)

50 Box Step-ups (24/20)

Mobility

https://vimeo.com/423801495/35d2955ef1

CrossFit WOD – Friday June 5th, 2020

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Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :50 Row EZ Pace

MIN 2 – :50 Jumping Jacks

MIN 3 – :50 Lunges

-1:00 Rest-

3 ROUNDS

6/6 Single Arm Ring Rows

8 Slam Balls

10 Cossack Squats

Extended Warm-up

Warm-up

EMOM x 10 MINUTES

MIN 1 – 8/8 Goblet Split Squats

MIN 2 – 5-7 Strict Pull-ups

MIN 3 – :50 EZ Row

PART I – Use the Extended Warm-up to get the body prep for the movements that will come later in the workout. This is a great time to improve on the Strict Pull-up by developing pulling strength under a control time frame. Don’t think of this as a “workout” but rather an additional warm-up or strength session…move with purpose.

Strength

Deadlift (3×5)

12:00 RUNNING CLOCK…

3×5 Tempo Deadlift (1111)*

*Keep loading moderate to moderate-heavy. Slight increase from last week.

Metcon

Metcon (Time)

3 SETS

21 Wall Balls (20/14)|(14/12)

15 Bar Facing Burpees

9 “Deadstop” Deadlifts (225/155)|(155/105)

-Rest 2:00 b/t Sets-
Find a weight on the Wall Balls and Deadlift that will allow for you move through these movements pretty swiftly without too much time lost in transition. During the rest use this time to mentally lock in before the following sets and to bring the heart rate down to keep the intensity high

Mobility

https://vimeo.com/423797520/c2ec776358

CrossFit WOD – Thursday June 4th, 2020

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Warm-up (No Measure)

1 ROUND

1:00 Single Unders

20 Alt. DB Shoulder Press

15 Tuck-ups

Into…

1 ROUND

:45 Single Single Double Under

15 Single DB Push Press

10 Kip Swings

Into…

1 ROUND

:30 Double Unders

10 Push Press

10 Knees to Chest

Workout

Metcon (4 Rounds for time)

4 SETS

50 Double Unders

15 Push Press (95/65)|(75/55)

10 Toes to Bar

-1:30 Rest b/t Sets-
PART II – For today’s workout the goal is to find a good time on the first set and try to match or beat that time the following sets. Quick and smooth reps on the Push Press and Toes to Bar. Focus on controlling your breathing to not let your heart rate go too high. Use the rest to bring your breathing back under control and focus on better movement the next round.

Grey Level Test (Time)

For Time:

500M Row

40 Air Squats

30 Sit-Ups

20 Push-Ups

10 Pull-Ups

White Level Test (11 Rounds for reps)

Choose 10 out of 11 of these exercises. Must pass with an 80% rate. 1 minute rest between each exercise.

1. Pushups

40 consecutive men

40 knee pushups consecutive women

2. Situps – 65 in 2 minutes

3. Squats – 80 in 2 min

4. Burpees – 20 in 1 minute

5. Handstand Hold – 70 seconds

6.Thrusters –

15 x 75# Men

15 x 55# Women

7.Wallballs

15 x 20# to 10 ft target Men

15 x 14# to 9 ft Target Women

8.Push Press

15 x 75# Men

15 x 55# Women

9.Jump Rope – 15 Double Under Consecutive OR 500 in a row

10.Box Jumps – 20″ x 20 consecutive

11.400 meter Run

1:45 Men

1:55 Women

Finisher + CFPMOBILITY

Low Heart Rate Cardio of Choice 5 Minutes

https://vimeo.com/423799503/8cddf05d88

At Home WOD – Thursday June 4th, 2020

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Warm Up & WOD Movement Prep

https://vimeo.com/423639204/8c0c5d5090

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

20 Mountain Climbers

10 DB Upright Row

10 DB Strict Press

10 Air Squats

(No Measure)

Push x Pull Strength

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS

1:00 – DB Sumo Deadlifts

1:00 – DBL DB Overhead Hold

1:00 – DB Slides

(Score is Reps)

Push x Pull Workout

Metcon (AMRAP – Rounds and Reps)

5 SETS

AMRAP x 3 MINUTES

10 DB Sumo DL High Pulls

7 Tuck Jumps

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!

https://vimeo.com/423799503/8cddf05d88

CrossFit WOD – Wednesday June 3rd, 2020

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Warm-up (No Measure)

3:00 Bike / Row

Into…

3 ROUNDS

12 KB Deadlifts

12 Russian KBS

20 KB Plank Taps

Workout

Metcon (AMRAP – Reps)

EMOM x 18 MINUTES

MIN 1 – 15/12 Cal Bike

MIN 2 – 20 Alt DB Snatches (50/35)|(25/15)

MIN 3 – 15 Hand Release Push-ups
PART I – Get ready for a solid dose of intensity today! Pick a goal number of calories for each minute on the bike, and try to stick to it! It should be a challenge, taking around :40-:45 to complete each round. Pick a weight on the DB Snatches that you can hold onto each round unbroken!

Finisher + CFPMOBILITY

Cool Down

FOR RECOVERY

3:00 Slow Bike, Run or Walk

3:00 Foam Rolling Lats & Shoulders

Checkout our new daily mobility series from NCFITMOBILITY and The Ready State

https://vimeo.com/423803622/dbd8d06ce5

“Chill Pill” Spartan SGX Training

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Spartan Strength

Dead Hang / Weighted Wall Sit / Goblet Squats (AMRAP – Reps)

3 Rounds:

1:00 Dead Hang

1:00 Wall Sit (35#/26#)

0:30 Max Goblet Squats (53#/35#)

-1:30 Rest Between Rounds-

Spartan SGX WOD

Chill Pill (Time)

For Time:

3 Rounds of…

200m Run

10 Sandbag Front Squats (75#/50#)

Directly Into…

2 Rounds of…

400m Run

100m Kettlebell Farmer’s Carry (53#/35#)

Directly Into…

1 Round of…

50 Burpees

CrossFit WOD – Tuesday June 2nd, 2020

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Warm-up (No Measure)

AMRAP x 6 MINUTES

25ft Toe Walks

25ft Over the Fence/Under the Fence

25ft High Knees

25ft Butt Kickers

25ft High Skips

25ft Broad Jumps

-Rest 1:00-

AMRAP x 3 MINUTES

10 KB Sumo Deadlift

5/5 KB Strict Press

10 Push Up to Pike

Weightlifting

Back Squat (3×5 tempo (1111))

ON A 12:00 RUNNING CLOCK… 3×5 Tempo Back Squat (1111)*

*Keep loading moderate to moderate-heavy. Slight increase from last week.

PART I – Getting back to the Back Squat today! Slightly faster tempo than last week- still under control for all 5 reps! You are working up to a moderate to moderate-heavy set of 5 reps and staying there for 3 sets. Focus should be on a completely solid midline and crisp movement through the full ROM.

Workout

Metcon (4 Rounds for time)

EVERY 3:00 x 4 SETS

12 Front Squats (135/95)|(95/65)

12 Burpee Pull-ups

(Score is Each Set for Time)
PART II – Today’s workout is all about consistency. The weight on the barbell should be something you can hold onto for the full set without compromising mechanics and to give yourself time to chip away at the Burpee Pull-Ups.

CrossFit WOD – Monday June 1st, 2020

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Warm-up (No Measure)

WARM-UP

2 ROUNDS

10 Air Squats

10 PVC Pass Thrus

10 Step-ups

10 Scap Push-ups

Into…

2 ROUNDS

10 PVC High Pulls

10 Hang Power Snatch

10 Overhead Squats

Strength

Snatch (E2MOM x 12 min.)

STRENGTH

E2MOM x 12 MINUTES

1 Snatch Deadlift

1 Hang Power Snatch

1 Power Snatch

PART I – Today’s Strength is all about getting the bar into good positions- each rep should demonstrate control! Focus on keeping the shoulders and lats engaged, keeping the bar close to the body from the Deadlift thru to the Power Snatch.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

5 Power Snatches (115/75)|(95/65)

15 Box Jump Overs

25/20 Cal Row
PART II – Today’s workout is a burner for the low back! Between the Power Snatches and the Cal Row, you’re going to see a lot of hinging- try to get into a steady cadence on the Box Jump Overs to keep your heart rate under control here!