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Jun 21, 2017

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CrossFit Black Box – CrossFit

Warm-up

Weightlifting

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

Try for new 3RM. Start at 70% for first set.

Cool Down

-Pigeon pose

-Quad stretch

-Rollout glutes and legs

Competitor/Accessory

Metcon (Time)

Rowing Conditioning

10 x 250m Row

1 min REST between sets
score is total time, including rest

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)

3 Rounds for Time

800m Run

400m Farmer’s Carry 53/35’s

20 Toes to Bar

Cool Down

Banded Trap Stretch

Cobra Pose

Samson Stretch

June 20, 2017

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CrossFit Black Box – CrossFit

Warm-up

2 rounds:

20 Cal Row

10 Inch Worms

10 Walking lunge steps w/twist

10 Box Jumps

20 Dislocators w/pvc

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
x2 Singles

*15min time cap

Metcon (AMRAP – Reps)

3 times through for total reps:

Max Reps Strict Pull-ups

Max Reps Strict Ring Dips

*Rest 60 seconds between every set. Score is total reps for all.

SCALE TO ALLOW FOR MIN OF 3 FOR EVERY SET. MINIMUM SCORE ALLOWED TO BE ENTERED IS 18. If you cannot do more than 3 for each set, you need more reps in the workout to develop your pulling strength.

Cool Down

-Banded overhead distraction

-Super front rack w/bank

-Cobra pose

Competitor/Accessory

Metcon (Time)

4 Rounds for Time

10 KB OVH R-Arm Walking Lunges 53/35

10 KB OVH L-Arm Walking Lunges 53/35

4 Rope Climbs

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 – Reps)

4 min AMRAP

400m Run

12 Burpees

Max Effort Goblet Squats 70/53

2 min REST

4 min AMRAP

400m Run

12 Burpees

Max Effort KB Swings 70/53

2 min REST

4 min AMRAP

400m Run

12 Burpees

Max Effort Wall Balls 20/14

2 min REST

4 min AMRAP

400m Run

12 Burpees

Max Effort KB SDLHP 70/53
score is total reps combined

Cool Down

Banded Hamstring Stretch

Roll Out Shoulders/Chest

Pigeon Pose

June 19, 2017

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CrossFit Black Box – CrossFit

Warm-up

2 rounds:

200m Jog

20 Frankensteins

20 Walking lunges w/twist

10 Spiderman crawl steps

20 Dislocators w/pvc

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15min:

60 Calorie Row

50 KBS, 53/35

40 Wall Balls, 20/14

30 Box Jump On-and-Overs, 24/20″

20 Deadlifts, 205/145

Cool Down

-Banded hamstring

-Banded hip flexor stretch

-Pigeon pose

Competitor/Accessory

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

1 Strict Press + 4 Push Presses + 6 Push Jerks
4 working sets of 1 Strict Press + 4 Push Presses + 6 Push Jerks @90% of your 1RM Strict Press

June 16, 2017

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CrossFit Black Box – CrossFit

Warm-up

500m Row

20 Walking lunges w/twist

Spiderman stretch 1min each side

1min cobra pose

1min pigeon pose each side

10 OHS w/pvc

Metcon

Metcon (Time)

21-15-9

Calorie Row

Knees-to-elbows

Dumbbell Push-Presses, 2×50/35lb

Cool Down

-Rollout chest and shoulders w/lax ball

-Banded hip flexor stretch

-Banded hamstring stretch

Competitor/Accessory

Squat Clean (3-3-3-3-2-2-2-1-1-1)

3 reps @60%

3 reps @65%

3 reps @70%

3 reps @75%

3 sets of 2 reps @80%

3 sets of 1 rep @85%

Metcon (No Measure)

EMOM x 8

Every minute perform:

25 Double Unders + 10 Box Jump Overs 24/20

*scale double unders to either 20 secs of work or 35 Single Unders*

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

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

400m Run

12 DB Front Squats 45/30

8 Burpees

3 min REST

8min AMRAP

12 DB Thrusters 45/30

8 Burpee Box Jumps 24/20

Cool Down

Pigeon Pose

Couch Stretch

Roll Out Shoulders/Glutes/Chest

June 15th, 2017

By: 0

CrossFit Black Box – CrossFit

Warm-up

Calf stretch both sides

1min leg swings each leg

400m Jog

2 rounds

10 Ring rows

10 Ring Dips

10 OHS w/pvc

Metcon

Metcon (Time)

4 Rounds for time:

400m Run

12 OHS, 95/65

6 Ring Muscle-ups

*Scale to 6 C2B Pull-ups + 6 Ring Dips

Cool Down

-Banded overhead distraction

-Super front rack w/band

-Rollout legs and glutes

Competitor/Accessory

Metcon (Time)

Weightlifting for Time

1 Deadlift

1 Strict Press

2 Deadlifts

2 Strict Press

3 Deadlifts

3 Strict Press….

going up until you complete

10 Deadlifts

10 Strict Presses

RX Men: 185lbs Deadlift; 115lbs Strict Press

RX Women: 125lbs Deadlift; 65lbs Strict Press

RX+ Men: 225lbs Deadlift; 135lbs Strict Press

RX+ Women: 155lbs Deadlifts; 85lbs Strict Press

Unloaded Wednesday

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 (AMRAP – Rounds and Reps)

AMRAP 20

32 Double Unders

16 Alt DB Snatches 50/35

8 Pull Ups

Cool Down

Banded OVH Distraction

Pigeon Pose

KB Calf Smash