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Aug 4, 2017

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CrossFit Black Box – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12min:

Buy-in: Establish 90 sec L-sit Hold

Then begin the following ladder…

1 Hang Power Clean, 115/85

1 Push Press, 115/85

1 Thruster, 115/85

1 C2B Pull-up (No Butterfly)

2 Hang Power Cleans

2 Push Presses

2 Thrusters

2 C2B Pull-ups (No Butterfly)

Etc. Score is total reps
**L-sit is hands on two 45lb plates each, heels may not touch the ground. Knees allowed to be only slightly bent. Scale to knees at 90 degrees

Cool Down

-Banded overhead distraction

-Banded across the body

-Lax ball rollout on chest

Competitor/Accessory

Metcon (Time)

Conditioning

3 Rounds for Time

500m Row

20 Double KB Deadlifts 70/53

400m Run

3 min Rest between rounds

*score is total time including rest*

Aug 3, 2017

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CrossFit Black Box – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15min:

10 KB Squat Cleans, R-Arm, 53/35

100m Sprint

10 KB Squat Cleans, L-Arm, 53/35

100m Sprint

10 T2B

Cool Down

-Banded trap stretch

-Banded hamstring stretch

-Samson stretch

Competitor/Accessory

Metcon (Time)

4 Rounds for Time

100m DBall Carry 80/55

50ft Handstand Walk

*Ball must be carried in front of the body*

Aug 2, 2017

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CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

4 Rounds for time:

15 Power Snatches, 95/65

12 OHS, 95/65

9 Burpees

Cool Down

-Wall stretch

-Pigeon pose

-Lax ball shoulder rollout

Competitor/Accessory

Bench Press (3-3-3-3-3-3)

6 sets of 3 at 85% of your 1RM Bench Press

*Super set with immediately doing 10 U-Push Ups after your bench set*

Metcon (Calories)

Bike Conditioning

Every 2 minutes for 20 minutes

:30 secs Max Effort Calories on the Assault Bike

:90 secs REST

Aug 1st, 2017

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CrossFit Black Box – CrossFit

Weightlifting

Split Jerk (2-2-2-2-2 E2M for 10min)

Perform 2 reps every 2 min for 5 sets. First set starts 70-75% of 1RM

Back Squat (2-2-2-2-2 E2M for 10min)

4 min rest after Jerk EMOM, perform 2 Squats every 2 min for 5 sets. Start first set at 70-75% of 1RM

Cool Down

-Pigeon Pose

-Quad and glute rollout

-20 dislocators w/pvc

Competitor/Accessory

Metcon (Time)

10 Rounds for Time

200m Sprint

1 Legless Rope Climb

Unloaded Monday

By: 0

CrossFit Black Box – CrossFit Unloaded

Skill

Barbell Push Press & Push Jerk

Metcon (Time)

For Time

1000m Row

50 Push Press 75/55

25 Ball Slams 40/30

1000m Row

50 Push Jerks 95/65

25 SlamBall Squats 40/30

*25min CAP*
Scale weight to something you will need to increase when switching to Push Jerks. One barbell, athletes switch their own weights.

Cool Down

Banded OVH Distraction

Banded Hamstring Stretch

Roll Out Shoulders w Lax Ball

July 31, 2017

By: 0

CrossFit Black Box – CrossFit

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
**40min time cap

Women’s standards:

20″, 26lb, 35lb, 14lb

Cool Down

-Banded hip flexor stretch

-Banded hamstring stretch

-Banded overhead distraction

Competitor/Accessory

Deadlift (4-4-4-4-4-4)

Every 2 for 12 minutes perform 4 Deadlifts at 70% of your 1RM Deadlift

Partner WOD

By: 0

CrossFit Black Box – Group/Partner WOD

Warm-up

500m Row

1min Samson stretch each side

1min leg swings each leg

20 walking lunge steps w/twist

10 broad jumps, 3 squats after each

20 dislocators w/pvc

15 Good mornings w/pvc

10 OHS w/pvc

Metcon

Metcon (AMRAP – Rounds and Reps)

With a Partner:

AMRAP in 25min:

20 Box Jump On and Overs, 24/20″

40 Alternating Dumbbell Snatches, 50/35

60ft One-Arm OH Walking Lunges, 50/35

80 Double Unders (Scale to 160 Singles)

**Break up work between partners any way. One partner working at a time.

Cool Down

Pigeon pose

Banded hamstring stretch

20 dislocators w/pvc

July 28, 2017

By: 0

CrossFit Black Box – CrossFit

Warm-up

20 Dislocators w/pvc

20 Good mornings w/pvc

20 OHS w/pvc

2 rounds

5 strict pull-ups

10 Push-ups

15 squats

Metcon

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

Metcon (No Measure)

50 x 4count Flutter Kicks

50 x leg levers

Cool Down

-Banded hamstring stretch

-Banded hip flexor stretch

-Rollout glutes and back

Competitor/Accessory

Metcon (Time)

Rowing Conditioning

50 Calories Row

5 min REST

40 Calories Row

4 min REST

30 Calories Row

3 min REST

20 Calories Row

2 min REST

10 Calories Row
score is total time including rest.

Given the amount of rest between sets these are meant to be all out sprints.

Unloaded Friday

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

Skill

Barbell Snatch

Metcon (Time)

4 Rounds for Time

18 Russian KB Swings 70/53

14 Hang Power Snatches 45/35

400m Run

Cool Down

Banded Trap Stretch

Banded Hamstring Stretch

Pigeon Pose

Unloaded Thursday

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)

Conditioning for Time

5 Rounds

500m Row

:30secs rest between sets

1 min REST

5 Rounds

1 min Plank

:30secs rest between sets
score is total time including rests

Cool Down

Cobra Pose

Pigeon Pose

Banded Hamstring Stretch