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Tuesday Crossfit

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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

Crossfit Linchpin Test 1 (Time)

For Time

400m Run

Fran 75/55

400m Run

Fran 75/55

400m Run
30min time CAP

Cool Down

Pigeon Pose

Banded Overhead Distraction

Roll Out Glutes/Shoulders

Competitor/Accessory

Metcon (No Measure)

NOT For Time

75 GHD Sit Ups

75 Hip Extensions

50 GHD Sit Ups

50 Hip Extensions

Power Snatch (3-3-3-3)

2 sets of 3 reps @60%

2 sets of 3 reps @65%

2 sets of 3 reps @70%

2 sets of 3 reps @75%

Unloaded Tuesday

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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

Metcon (Time)

For Time

75 Goblet Squats 53/35

2 Mile Run

75 Goblet Squats 53/35

Cool Down

Pigeon Pose

KB Calf Smash

Couch Stretch

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 (Time)

5 Rounds for Time

21 Calories Row

15 Pull Ups

9 Burpees

Cool Down

Roll Out Lats/Shoulders

Banded OVH Distraction

Monday Crossfit

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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

Back Squat (21-15-9)

21 reps @50%

15 reps @55%

9 reps @65%

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

Cool Down

Pigeon Pose

Couch Stretch

Roll Out Shoulders/Chest

Competitor/Accessory

Metcon (Time)

For Time

Accumulate 4 minutes Deadlift hold

*1 Rope Climb every time you break*

Men use: 315lbs

Women use: 225lbs

Friday Crossfit

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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

Bench Press (1 Rep Max)

12 mins to work up to a 1RM Bench Press

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

50 Wall Balls 20/14

40 Box Jumps 24/20

30 Handstand Push Ups

Cool Down

Roll Out Shoulders/Chest w/ Lax Ball

KB Calf Smash

Pigeon Pose

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

Men: 135lbs

Women: 95lbs

Unloaded Friday

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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

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

50 Double Unders (100 Singles)

10 DB Thrusters (35/25)

Metcon (No Measure)

Core Work

5 Rounds

10 Hollow Rocks

10 V Ups

20 Abmat Sit Ups

10 Sec. Hollow Hold

Rest 1 min between rounds

Cool Down

KB Calf Smash

Cobra Pose

Pigeon Pose

Banded OVH Distraction

Thursday Crossfit

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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

Metcon (Time)

“Cement Mixer”

Every 3 minutes for 21 minutes…

400m Sprint + 12 Toes to Bar

*FNL Open Athletes:

400m Run + 15 Abmat Sit Ups
Score is your slowest round

Cool Down

Banded Hamstring Stretch

Cobra Pose

Samson Stretch

Roll Out Lats/Shoulders

Competitor/Accessory

Push Press (4-4-4-4-4-4, Across)

6 sets of 4 Push Presses @75% of your 1RM

Thursday Unloaded

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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)

For Time

50 Ball Slams 40/30

75 Calories Row

100 Box Jumps 24/20

75 Calories Row

50 Ball Slams 40/30

Cool Down

KB Calf Smash

Banded Hamstring Stretch

Pigeon Pose

Wednesday Unloaded

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)

For Time

20-18-16-14-12-10

Goblet Squats 70/53

*200m Sprint between each round*

Cool Down

Pigeon Pose

Couch Stretch

Banded Hamstring Stretch