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Tuesday 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 (9-6-3)

9 reps @77%

6 reps @82%

3 reps @87%

Metcon (Time)

For Time

50 Double Unders

25 Back Rack Lunges 75/55

40 Double Unders

20 Back Rack Lunges 75/55

30 Double Unders

15 Back Rack Lunges 75/55

20 Double Unders

10 Back Rack Lunges 75/55

10 Double Unders

5 Back Rack Lunges 75/55
Single x3

15min time CAP

Cool Down

Pigeon Pose

Couch Stretch

Roll Out Glutes

KB Calf Smash

Competitor/Accessory

Metcon (Time)

5 Rounds for Time

10 Bench Presses 165/115

5 Box Jumps 40/30″

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)

5 Rounds for Time

400m Run

30 KB SDLHP 53/35

30 Box Jumps 24/20

Cool Down

Banded Trap Stretch

KB Calf Smash

Banded Hamstring Stretch

Monday 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

Metcon (Time)

Hero Wod WES

For Time

800m Plate Run 25/15 Buy In

then

10 Rounds

5 Strict Pull Ups

4 Burpee Box Jumps 24/20

3 Power Cleans 185/125

then

800m Plate Run 25/15 Buy Out
35min time CAP

Scale Pull Ups to Banded Strict or Ring Rows

Cool Down

Banded OVH distraction

Banded Trap Stretch

Roll Out Shoulders/Lats w Lax Ball

Competitor/Accessory

Metcon (No Measure)

Midline Accessory

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

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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

21-15-9

Calories Row

KB Swings 70/53

immediately into

15-12-9

Pull Ups

200m Sprint after each set

immediately into

12-9-6

Calories Row

Burpees Over the Rower

Cool Down

Banded Hamstring Stretch

Pigeon Pose

Roll Out Chest/Shoulders w Lax Ball

Saturday Partner WOD

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CrossFit Black Box – Group/Partner WOD

Metcon (Time)

Teams of 2

For Time, You Go, I Go Format

8 Alternating Rounds

12 Toes to Bar

6 Clean & Jerks 135/95

immediately into…

6 Alternating Rounds

12 Toes to Bar

6 Clean & Jerks 165/115

immediately into…

4 Alternating Rounds

12 Toes to Bar

6 Clean & Jerks 185/125

immediately into…

2 Alternating Rounds

12 Toes to Bar

6 Clean & Jerks 205/145
25min CAP

ALTERNATING rounds, so 4 rounds each, then 3 rounds each, then 2 rounds each, then 1 round each.

Friday Unloaded

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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)

12min AMRAP

12 DB Push Press 45/30

24 2-for-1 Mountain Climbers

48 Double Unders (96 singles)
48 Mountain Climbers TOTAL, 24 each side.

2 min REST

Metcon (AMRAP – Rounds and Reps)

6 min AMRAP

24 Double Unders (48 Singles)

12 2-for-1 Mountain Climbers

6 DB Push Press 45/30
24 TOTAL Mountain Climbers, 12 each side.

Cool Down

KB Calf Smash

Cobra Pose

OVH Distraction

Crossfit Friday

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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

Crossfit Linchpin Test 4 (Time)

For Time

20 Back Squats 225/155

2 Mile Run

20 Back Squats 225/155

*From the Rack*
RX+: From the Ground

Cool Down

Pigeon Pose

KB Calf Smash

Couch Stretch

Banded Hamstring Stretch

Competitor/Accessory

Metcon (Time)

For Time

25 Strict Handstand Push Ups

25 Kipping Handstand Push Ups

15 Strict Handstand Push Ups

15 Kipping Handstand Push Ups

Crossfit Thursday

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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

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

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)