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Unloaded Thursday

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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 (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

July 26, 2017

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CrossFit Black Box – CrossFit

Warm-up

500m row

20 Frankensteins

20 Walking lunges w/twist

10 Broad jumps w/3 squats in between

20 dislocators w/pvc

15 Good mornings w/pvc

10 OHS w/pvc

Metcon

Metcon (Time)

For time:

1,000m Row

75 Abmat Sit-ups

50 MedBall Cleans, 20/14

25 Ball Slams, 40/30

50 Medball Cleans, 20/14

75 Abmat Sit-ups

1,000m Row

Cool Down

-Banded hamstring stretch

-Banded hip flexor stretch

-Lax ball shoulder rollout

Competitor/Accessory

Power Clean + Hang Power Clean + Front Squat Complex (1-1-1-1-1-1)

1 Power Clean + 2 Hang Power Cleans + 3 Front Squats

Complete 6 sets of this complex @60% of your 1RM Clean. No need to go over your 60%. Use your warm up sets to focus on position and technique.

Unloaded Wednesday

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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

Skill

Barbell Sumo Deadlift High Pull

Metcon (Time)

21-15-9

SDLHP 75/55

Box Jumps Overs 24/20

Wall Balls 20/14

Cool Down

Banded Hamstring Stretch

Banded Trap Stretch

July 25, 2017

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CrossFit Black Box – CrossFit

Warm-up

Rollout glutes and back

1min calf stretch each side

1min leg swings each leg

400m Run

Spiderman crawl stretch

Inchworms

10 OHS w/pvc

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7min:

4 x Snatch Complex, 95/65

12 C2B Pull-ups

3min rest before next portion…

Snatch Complex= 1 Power Snatch + 1 Hang Squat Snatch + 1 OHS

*RX+ = 135/95

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7min:

8 Thursters, same bar as above

8 Bar-Facing Burpees

Cool Down

-Pigeon pose

-Banded overhead distraction

-20 dislocators w/pvc

Competitor/Accessory

Deadlift (5-5-5-5-5-5)

Every 2 minutes for 12 minutes perform 5 Deadlifts at 60% of your 1RM + 5 High Box Jumps 40/30″

*scale the box jumps to no more than 1 step start to reach desired height on jump*

Unloaded Tuesday

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

Skill

Barbell Clean

Metcon (Time)

3 Rounds for Time

800m Run

200m KB Front Rack Carry 53/35

12 Hang Power Cleans (coach dictates weight based on skill work)

Cool Down

Banded Trap Stretch

Banded OVH Distraction

Banded Hamstring Stretch

Unloaded Monday

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

Skill

Barbell Front Squat

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

45 Double Unders

30 Push Ups

15 Front Squats (coach dictates weight based on skill work)

Cool Down

July 22, 2017

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CrossFit Black Box – Group/Partner WOD

Warm-up

500m Row

400m Run

20 Dislocators w/pvc

20 Good mornings w/pvc

20 OHS w/pvc

20 Up downs

Metcon

Metcon (Time)

In Teams of 2:

20 Power Snatches, pick load

20 Burpees

30 Power cleans, same bar

30 Burpees

40 Push Jerks

40 Burpees

50 Front Squats

50 Burpees
*One bar used at same weight throughout the entire workout

Cool Down

Pigeon pose

Banded hamstring stretch

Banded trap stretch

July 21, 2017

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CrossFit Black Box – CrossFit

Warm-up

500m Row

20 Frankensteins

10 spiderman crawl steps

10 Inch works w/cobra pose

10 kb deadlifts, 53/35

10 Hand release push-ups

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Cool Down

Banded hamstring stretch

Banded trap stretch

Barbell tricep smash

Competitor/Accessory

Metcon (No Measure)

Conditioning EMOM

18min EMOM

Min 1: 15/12 Cal Row

Min 2: 15/12 Calories Assault Bike

Min 3: 60 Double Unders
Scale to :45secs of work/:15secs of rest

Unloaded Friday

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

Skill

Barbell Thruster

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
12 min CAP

Metcon (AMRAP – Reps)

Midline Conditioning

3 Rounds

1 min Abmat Sit Ups

1 min Russian Twists 20/14

1 min Hanging Knee Raises

1 min REST
score is total reps combined

Cool Down

Cobra Pose

Pigeon Pose

Banded OVH Distraction