Blog Search

Crossfit Thursday

By: 0

CrossFit Black Box – CrossFit

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)

AMRAP 12

200m Medball Run 20/14

20 Medball Walking Lunges 20/14

20 Box Jumps 24/20

Metcon (No Measure)

Core Work

3 Rounds

1 min Russian Twists 20/14

1 min Hollow Rocks

1 min Hanging Knee Raises

1 min REST

Cool Down

Banded OVH Distraction

Dislocators

KB Calf Smash

Banded Hamstring Stretch

Competitor/Accessory

Metcon (No Measure)

4 Rounds, NOT for Time

20 Reverse Hypers

20 Lateral Banded Steps

Bench Press (4-4-4-4-4, across)

5 working sets of 4 @85% of your 1RM Bench

Super set with Bent Over Rows

Bent Over Row (10-10-10-10-10)

Men: 135lbs

Women: 95lbs

Super set with Bench Press

Unloaded Thursday

By: 0

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

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
immediately into…

1-Mile Run (Time)

Max Effort 1-Mile Run

Cool Down

Pigeon Pose

Couch Stretch

Roll Out Shoulders

Unloaded Wednesday

By: 0

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

Pull-ups (Max Reps)

4 attempts at Max Effort set of Strict Pull Ups;

Scale to Banded Strict Pull Ups

Metcon (Time)

4 Rounds for Time

1000m Row

2 min REST between sets

Cool Down

Roll Out Lats

Banded OVH Distraction

Banded Hamstring Stretch

Pigeon Pose

Wednesday Crossfit

By: 0

CrossFit Black Box – CrossFit

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)

“Deadlift Cindy”

20min AMRAP

5 Pull Ups

10 Push Ups

15 Squats

*Every 3 rounds perform 4 Deadlifts @70% of your 1RM Deadlift*

Cool Down

Banded OVH Distraction

Roll Out Shoulders/Lats/Chest w Lax Ball

Pigeon Pose

Banded Hamstring Stretch

Competitor/Accessory

Metcon (Time)

3 Rounds for Time

20 Calories Assault Bike

1 min D-Ball/Sandbag Hug Hold (150/100)

Tuesday Crossfit

By: 0

CrossFit Black Box – CrossFit

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

Strict Press + Push Press + Push Jerk Complex (3x (1+4+6))

1 Strict Press + 4 Push Presses + 6 Push Jerks
12 mins to complete:

3 working sets @90% of your 1RM Strict Press

Metcon (Time)

For Time

30-26-22-18-14

KB Swings 53/35

Double Unders
Singles x2 (60-52-44-36-28)

Cool Down

Banded OVH Distraction

Roll Out Shoulders w Lax Ball

Banded Hamstring Stretch

Competitor/Accessory

Power Clean (3-3-3-2-2, increasing)

3 reps @60%

3 reps @65%

3 reps @70%

2 sets of 2 reps @75%

3 sets of 2 reps @80%

Unloaded Tuesday

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)

5 Rounds for Time

400m Run

20 Burpee Box Jumps 24/20

30min CAP

Cool Down

Roll Out Shoulders

KB Calf Smash

Banded Hamstring Stretch

Monday Crossfit

By: 0

CrossFit Black Box – CrossFit

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

Paused Front Squat (3-3-3-3, across)

4 working sets of 3 Front Squats @70% of your 1RM with a 3 sec pause at the bottom of each rep.

Metcon (AMRAP – Reps)

AMRAP 4

Burpees

3 min REST

AMRAP 3

Burpees

3 min REST

AMRAP 2

Burpees

3 min REST

AMRAP 1

Burpees
score is total reps combined

Cool Down

Pigeon Pose

Couch Stretch

Samson Stretch

Roll Out Glutes/Shoulders

Competitor/Accessory

Metcon (AMRAP – Rounds)

3 Rounds not for Time

27 Hip Extensions

21 Medball GHD Sit Ups 20/14

15 Reverse Hypers

9 Strict Toes to Bar

Unloaded Monday

By: 0

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)

30-26-22-18-14

KB Swings 53/35

Goblet Squats 53/35

Push Ups

Cool Down

Banded Hamstring Stretch

Roll Out Shoulders/Glutes

Lax Ball on Chest

Pigeon Pose

Friday EJ Special

By: 0

CrossFit Black Box – CrossFit

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, with a partner

20 Ring Muscle Ups

40 Hang Power Cleans 155/105

60 Ball Slams 40/30

80 Box Jump Overs 24/20

100 Bar Facing Burpees
RX: 50 Burpees each (not synchronized)

RX+: Synchronized (100 each)