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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 – 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

June 13, 2017

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CrossFit Black Box – CrossFit

Warm-up

2 Rounds

30 Calorie row

20 Air Squats

10 Strict Ring Row

5 Strict Ring Dips

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20min:

28 Double Unders (56 Singles)

16 Pull-ups

8 Front Squats, 165/115

*Only unbroken sets of squats count.

Cool Down

Calf smash w/kettlebell

20 Dislocators w/pvc

Banded overhead distraction

Competitor/Accessory

Bench Press (10-10-10-10-10)

5 sets of 10 @60% of your 1RM

super set with Bent Over Rows

Bent Over Row (6-6-6-6-6)

Super set with Bench Press, use same weight as Bench.

Unloaded Tuesday

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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

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Unloaded FGB:

70/53 for KB Sumo DLHP

35/25 for DB Push Press

Cool Down

Banded Trap Stretch

Pigeon Pose

Banded Hamstring Stretch

June 12, 2017

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CrossFit Black Box – CrossFit

Warm-up

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Women’s weight is 55lbs/14lbs

Cool Down

-Banded trap stretch

-Pigeon pose

-Rollout glutes and back

Competitor/Accessory

Metcon (No Measure)

Midline Conditioning

25-20-15-10-5

GHD Sit Ups

Hollow Rocks

1 min DBall Hug Hold 150/80 between rounds

Unloaded Monday

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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)

42-30-18

Ball Slams 40/30

Slamball Squats 40/30

*200m Run after each round*

Cool Down

Couch Stretch

Pigeon Pose

KB Calf Smash

Partner WOD

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CrossFit Black Box – CrossFit

Warm-up

500m Row

400m Run

3 Rounds

10 Dislocators w/pvc

10 OHS w/pvc

10 Ring Rows

Metcon

Metcon (AMRAP – Reps)

Teams of 2:

You Go I Go Format

AMRAP in 8min:

8 Deadlifts, 185/135

12 Wall Balls, 20/14

2min Rest

AMRAP in 8min:

4 Power Cleans, 135/95

8 Bar-Facing Burpees

2min Rest

AMRAP in 8min:

6 Thrusters, 95/65

3 Bar Muscle-ups
*Scale BMU to jumping BMU. Score is total reps for all 3 combined.

Cool Down

-Banded overhead distraction

-Banded across the body

-Pigeon Pose

Unloaded Friday

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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

Goblet Squat (20-20-20-20)

Every 1:15 seconds for 5 minutes, perform 20 Goblet Squats, increasing weight each round. Find the heaviest set possible

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

200m Run

10 Box Jumps 24/20

20 Abmat Sit Ups

Cool Down

Cobra Pose

Pigeon Pose

Couch Stretch

KB Calf Smash

June 9, 2017

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CrossFit Black Box – CrossFit

Warm-up

500m Row

1min Samson stretch each side

50ft walking lunges

50ft spiderman crawl

50ft duck walk

Weightlifting

Back Squat (3×3-3-3-3)

3 sets of 3-3-3-3

Rest :20 between sets, rest 2:30 between cluster of sets.

Post weight for last cluster of sets

Metcon

Metcon (No Measure)

EMOM for 10min:

Odd: Row 15/12 Calories

Even: Max Box Jump Overs in 40 Seconds, 24/20″
**Looking for around 40 seconds to hit calorie target in the odd minutes..scale as necessary. Push the pace to get as many box jump overs as possible in each even minute.

Cool Down

-Pigeon pose

-Banded hamstring stretch

-Rollout glutes and back

Competitor/Accessory

Metcon (Time)

For Time

30 GHD Sit Ups

30 Handstand Push Ups

20 GHD Sit Ups

20 Strict Handstand Push Ups

10 GHD Sit Ups

10 Parallette Handstand Push Ups
Scale Parallette to Deficit Handstand Push Ups

If cannot do HSPU, scale to Push Presses with increasing weight.

June 8, 2017

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CrossFit Black Box – CrossFit

Warm-up

200m run

100m run backwards

20 Frankensteins

1min side to side leg swings

50ft high knees

50ft butt kickers

Samson stretch

Metcon

()

Metcon (AMRAP – Rounds and Reps)

Amrap in 15min:

“Helen”

1 round of Helen=

400m Run

21 Kbs, 53/35

12 Pull-ups

Cool Down

Competitor/Accessory

Bench Press (1 Rep Max)

work up to a 1 rep max bench press

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 (AMRAP – Rounds and Reps)

15 min AMRAP

“Rowing Helen”

500m Row

21 KB Swings 53/35

12 Pull Ups

Metcon (Time)

For Time

100 Push Ups

Cool Down

Roll out Chest and Shoulders w Lax Ball

Roll Out Lats w Lax Ball

Pigeon Pose