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July 20, 2017

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CrossFit Black Box – CrossFit

Warm-up

1min calf stretch each leg

1min leg swings on each leg

20 dislocators w/pvc

20 good mornings w/pvc

20 ohs w/pvc

Metcon

Metcon (Time)

5 rounds for time:

20 Pull-ups

30 Hang Power Cleans, 95/65

400m Run

Cool Down

Banded overhead distraction

Banded across the body

Banded hamstring stretch

Competitor/Accessory

Metcon (No Measure)

Go home and go to sleep. Mobilize. Drink water. Nobody should be doing extra work after a workout like this.

Unloaded Thursday

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CrossFit Black Box – CrossFit Unloaded

CFBB Warm Up 2.0 (No Measure)

500m Row/400m Run

2 mins of Single Unders

KB Calf Smash

KB Deadlifts 53/35, 20 reps

Goblet Squats 53/35, 10 reps

10 Single Arm DB Press, each arm

Skill

Deadlift

Metcon (Time)

21-15-9

Calories Row

Ball Slams 40/30

2 min REST

9-15-21

Calories Row

Deadlift
Coach dictates athletes weight on deadlift based on skill work

Cool Down

Couch Stretch

Pigeon Pose

Banded Hamstring Stretch

July 19, 2017

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CrossFit Black Box – CrossFit

Warm-up

400m Row

Spiderman crawl

Frankenstein steps

10 broad jumps/3 air squats after each

20 Walking lunge steps

Weightlifting

Back Squat (3-3-3-3-3-3)

E3M for 6 rounds. First set at 70%, increase as desired. Score is heaviest successful set.

Cool Down

Metcon

Metcon (No Measure)

3 x 10 Alternating weighted step ups 95/65 on back. Step up to 20″ box

Cool Down

Pigeon pose

Quad rollout

2min in the bottom of a squat

Competitor/Accessory

Metcon (No Measure)

Midline Accessory NOT for time

27-21-15-9

GHD Sit Ups

GHD Hip Extensions

Hollow Rocks

*100m KB Front Rack Carry 70/53 between rounds*

3 sets of 15 Reverse Hypers

3 sets of 15 Banded Lateral Steps, each leg

Unloaded Wednesday

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CrossFit Black Box – CrossFit Unloaded

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon (Time)

Running Conditioning

4 Rounds for Time

400m Sprint

:20sec Rest

200m Sprint

2 min Rest
score is total time including rest.

Cool Down

Banded Hamstring Stretch

KB Calf Smash

Roll out feet with Lax Ball

July 18, 2017

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CrossFit Black Box – CrossFit

Warm-up

500m row

Frankensteins

Spiderman crawl

Inch worms w/cobra pose

2 rounds:

5 strict pull-ups

10 push-ups

15 air squats

Metcon

Metcon (Distance)

6 x 2min rounds:

Minute 1: 15 Kettlbell Swings, 70/53

Minute 2: Max meters on C2

*Score is total meters rowed

Cool Down

Badned hamstring stretch

Pigeon pose

20 dislocators w/pvc

Competitor/Accessory

Metcon (AMRAP – Reps)

With a 10min Clock

Power Snatch Ladder

15 Power Snatches 75/55

12 Power Snatches 95/65

9 Power Snatches 115/85

6 Power Snatches 135/95

3 Power Snatches 155/105

Max Effort Power Snatches 185/125
1 barbell, change your own weights.

Unloaded Tuesday

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CrossFit Black Box – CrossFit Unloaded

CFBB Warm Up (No Measure)

500m Row/400m Run

Frankeinsteins

1 min Pigeon Pose each leg

10 KB Single leg RDL 35/26, each leg

20 KB Deadlifts 53/35

10 Goblet Squats 53/35

Metcon (Time)

10 Rounds for Time

12 Wall Balls 20/14

6 Alt. DB Snatches 70/50
20min CAP

Note: These are meant to be moderately heavy DB Snatches.

Cool Down

OVH Distraction

Banded Trap Stretch

Pigeon Pose

July 17, 2017

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CrossFit Black Box – CrossFit

Warm-up

400m Run

20 Frankestein steps

20 Walking Lunge steps

10 Inch worms w/cobra pose

20 Dislocators w/pvc

10 OHS w/pvc

Metcon

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar

Cool Down

-Dislocators w/pvc

-Calf stretch

-Banded hip flexor

Competitor/Accessory

Squat Clean + Hang Squat Clean EMOM (1-1-1-1-1-1-1-1-1-1)

10min EMOM

Every minute on the minute perform 1 Squat Clean + 1 Hang Squat Clean @70% of your 1RM Clean
No need to go over your 70%. Use your warm up sets to focus on position and consistency with technique. Perform all 10 sets with the same weight.

Unloaded Monday

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CrossFit Black Box – CrossFit Unloaded

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

18 KB Swings 53/35

12 DB Push Press 35/25

9 Burpee Box Jumps 24/20

Cool Down

Banded Hamstring Stretch

Roll out Shoulders w Lax Ball

Pigeon Pose

July 14, 2017

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CrossFit Black Box – CrossFit

Warm-up

Pigeon pose

Samson stretch

500m row

inch worms w/pressout

spiderman crawl

Weightlifting

Deadlift (3-3-3-3-3-3)

3 Reps E3M for 6 sets. Start at 70% and increase if desired. Post score of heaviest successful set.

Metcon

Metcon (AMRAP – Reps)

Max Hold:

1min plank

1min right side plank

1min plank

1min left side plank

1min plank

etc.

*continue for as long as possible. Max out at 15min. Reps=minutes for score.

Cool Down

-Cobra pose

-Pigeon pose

-Hamstring stretch

Competitor/Accessory

Metcon (Time)

Conditioning for Time

100 Double Unders

50 Calories Row

80 Double Unders

40 Calories Row

60 Double Unders

30 Calories Row

40 Double Unders

20 Calories Row

20 Double Unders

10 Calories Row

Unloaded Friday

By: 0

CrossFit Black Box – CrossFit Unloaded

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon (Time)

For Time

30-20-10

OVH Walking Lunges, 45/35lbs Plate

Knees to Elbows

*100m DBL KB Front Rack Carry 70/53 after each round*

Cool Down

Cobra Pose

Pigeon Pose

Banded OVH Distraction