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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

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

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

Wednesday 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

Deadlift (4-4-4-4-4-4, across )

15mins to work on

6 sets of 4 @75% of your 1RM Deadlift

Metcon (Time)

For Time

10-9-8-7-6-5-4-3-2-1

Front Squats 165/115

*30 Double Unders between each set*
Scale to Unbroken sets. 60 Singles for scaled Double Unders

Cool Down

Banded Hamstring Stretch

Pigeon Pose

Couch Stretch

Competitor/Accessory

Metcon (Time)

Burner Conditioning

3 Rounds for Time

15 Calories Assault Bike

15 Burpee Box Jumps 24/20

Crossfit Tuesday

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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

Gymnastics

Metcon (No Measure)

EMOM x10

Every minute on the minute for 10 minutes…

2 Strict Pull Ups + 4 Pull Ups + 2 Bar Muscle Ups

Metcon (Time)

3 Rounds for Time

6 Power Snatches 115/85

9 OH Squats 115/85

12 Ring Dips

immediately into…

1 Mile Run

Cool Down

Roll Out Lats/Shoulders/Chest w/ Lax Ball

Banded Hamstring Stretch

KB Calf Smash

Competitor/Accessory

Clean and Jerk (3-3-3-3-3, increasing)

3 @60%

3 @65%

3 @70%

2×3 @75%

2 sets of 3 are @75%

Unloaded Tuesday

By: 0

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)

“Cement Mixer”

Every 3 minutes for 21 minutes

400m Sprint + 12 Toes to Bar
score is your slowest round

Cool Down

KB Calf Smash

Cobra Pose

Roll Out Lats/Shoulders w Lax Ball

Unloaded Tuesday

By: 0

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)

“Unloaded Zeus”

3 Rounds for Time

30 Wall Balls 20/14

30 KB SDLHP 70/53

30 Box Jumps 24/20

30 DB Push Press 35/25

30 Push Ups
30min CAP

Cool Down

Pigeon Pose

Banded OVH Distraction

Banded Hamstring Stretch

KB Calf Smash

Crossfit Monday

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

Back Squat (4-4-4-4-4, Across)

E2MOM 10

Every 2 minutes for 10 minutes perform 4 Back Squats @75% of your 1RM Back Squat

Metcon (Time)

For Time

45 Calories Row

30 Lateral Burpees

15 Power Cleans 155/105

30 Calories Row

20 Lateral Burpees

10 Power Cleans 155/105

15 Calories Row

10 Lateral Burpees

5 Power Cleans 155/105
18min CAP

Cool Down

Pigeon Pose

Banded Trap Stretch

Banded Hamstring Stretch

Competitor/Accessory

Metcon (No Measure)

3 Super Sets Of:

20 Med Ball GHD Sit Ups 20/14

20 Snatch Grip Weighted Hip Extensions

Friday 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

Deadlift (5-5-5-5-5, Across)

20mins to work on

5 sets of 5 Deadlifts at 70% of your 1RM Deadlift

Metcon (Time)

For Time

1 Mile Run

100 KB Swings 53/35

800m Run

50 KB Swings 53/35

22min CAP

Cool Down

Pigeon Pose

Banded Hamstring Stretch

KB Calf Smash

Competitor/Accessory

Front Squat (3-3-3-3)

3 @65%

3 @75%

3 @85%

3 @87%