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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

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.

Metcon (Distance)

Coach Led Cool Down Run

Competitor/Accessory

Metcon (No Measure)

4 sets of 15 Reverse Hypers

4 sets of 20 Alternating Banded Lateral Steps

Unloaded Thursday

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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

400m Run

75 Russian KB Swings 70/53

400m Run

500m Row

400m Run

75 Russian KB Swings 70/53

400m Run

30min time CAP

Cool Down

Banded Hamstring Stretch

Pigeon Pose

Unloaded Wednesday

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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)

Unloaded Fight Gone Bad

3 Rounds

1 min of Wall Balls 20/14

1 min of KB SLDHP 70/53

1 min of Box Jumps 20″

1 min of DB Push Press 35/25

1 min of Calories Row

1 min REST

Cool Down

Pigeon Pose

Banded OVH Distraction

Couch Stretch

Banded Trap Stretch

Crossfit Wednesday

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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

Power Snatch + OVH Squat

15min Clock

Every 90 seconds perform:

2 Power Snatches + 4 Overhead Squats
Athletes pick their weight (aim for position and no misses)

May start light and increase weight throughout EMOM

Metcon (AMRAP – Rounds and Reps)

AMRAP 4

8 Hang Power Cleans 95/65

4 Lateral Burpees

4min REST

Repeat
pick up where you finished previous amrap

Cool Down

Banded Hamstring Stretch

Pigeon Pose

Banded Trap Stretch

Competitor/Accessory

Bench Press (6-6-6-6-6, across)

5 working sets of 6 @80% of your 1RM Bench

Super Set with Bent Over Rows

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

Men: 135lbs

Women: 95lbs

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 (AMRAP – Rounds and Reps)

AMRAP 6

10 Calories Row

10 Burpees Over Rower

1 min REST

AMRAP 6

10 Calories Row

10 Ball Slams 40/30

1 min REST

AMRAP 6

10 Calories Row

10 Burpees Over Rower

10 Ball Slams 40/30

Cool Down

Banded Hamstring Stretch

Pigeon Pose

Couch Stretch

Tuesday Crossfit

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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

Push Press + Split Jerk Complex (1-1-1-1)

3 Push Presses + 2 Split Jerks
4 working sets of 3 Push Presses + 2 Split Jerks @75% of your 1RM Push Press

Metcon (Time)

4 Rounds for Time

20 Alternating Total Reps of 1 Kipping Pull Ups + 1 Toes to Bar

50 Double Unders (100 Singles)
20 reps total, 10 Kipping Pull Ups & 10 Toes to Bar Alternating

Scale to 10 banded Pull Ups and 10 toes to bar separately if not alternating.

Cool Down

Banded OVH Distraction

Roll Out Shoulders/Lats with Lax Ball

KB Calf Smash

Competitor/Accessory

Metcon (No Measure)

EMOM x 12

Min 1: 12 Cals Assault Bike

Min 2: 15 Calories Row

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

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.

Cool Down

Banded OVH Distraction

Couch Stretch

Cobra Pose

Roll Out Shoulders/Chest w Lax Ball

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 (12-9-6)

12 reps @73%

9 reps @77%

6 reps @80%

Metcon (Time)

For Time

30 Calories Row

45 Deadlifts 155/105

30 Calories Row

Cool Down

Banded Hamstring Stretch

Pigeon Pose

Couch Stretch

Competitor/Accessory

Clean and Jerk (2 + 1)

60% for 2 Cleans + 1 Jerk

65% for 2 Cleans + 1 Jerk

2 sets of 70% for 2 Cleans + 1 Jerk

3 sets of 75% for 2 Cleans + 1 Jerk

Metcon (No Measure)

Midline

Accumulate 3 minutes of D-Ball/Sandbag Hold (150/100)

4 sets of 15 Reverse Hypers

Unloaded Friday

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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

Brenton (Time)

5 Rounds For Time:

100′ Bear Crawl

100′ Standing Broad Jump

Do 3 Burpees after 5 Broad Jumps

If you have a 20# vest or body armor, wear it.
In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009
To learn more about Brenton click here

Cool Down

Banded OVH Distraction

Roll Out Shoulders w Lax Ball

Banded Hamstring Stretch