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Aug 17, 2017

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CrossFit Black Box – CrossFit

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#
Run 2 heats if needed. 20min CAP

Competitor/Accessory

Split Jerk (2-2-2-2-2-2)

With 6 working sets, work up to a heavy double for the day. Start at your 70%

Aug 16, 2017

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CrossFit Black Box – CrossFit

Weightlifting

Snatch (21×1)

21 min Clock

0:00-7:00

1 High Hang Snatch (from the hips)

7:00-14:00

1 Hang Snatch (Above the knees)

14:00-21:00

Full Snatch

Score is heaviest successful lift.

*Athlete’s weight choice. Go as heavy as you safely can*

Competitor/Accessory

Metcon (No Measure)

3×15 Sandbag Glute Bridges

3×12 Single Leg KB RDL, 53/35

3 sets of 15 Lateral Resistance Band Steps, each side

4 sets of 15 Reverse Hypers

Accumulate 5 mins in a plank hold

Aug 15, 2017

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CrossFit Black Box – CrossFit

Metcon (Time)

For Time

10ft KB Weighed Bear Crawl 70/53

25 Toes to Bar

10ft One Arm KB Farmer’s Carry 70/53

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20ft KB Weighed Bear Crawl 70/53

20 Toes to Bar

20ft One Arm KB Farmer’s Carry 70/53

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30ft KB Weighed Bear Crawl 70/53

15 Toes to Bar

30ft One Arm KB Farmer’s Carry 70/53

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40ft KB Weighed Bear Crawl 70/53

10 Toes to Bar

40ft One Arm KB Farmer’s Carry 70/53

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50ft KB Weighed Bear Crawl 70/53

5 Toes to Bar

50ft One Arm KB Farmer’s Carry 70/53

Cool Down

Banded OVH Distraction

Banded Across the Body

Cobra Pose

Samson Stretch

Competitor/Accessory

Deadlift (3-3-3-3-3-3)

Every 2 minutes for 12 minutes, perform 3 Deadlifts at 70% of your 1RM followed by an ALL OUT 100m Sprint

August 14, 2017

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CrossFit Black Box – CrossFit

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Cool Down

KB Calf Smash

Couch Stretch

Banded Hamstring Stretch

Competitor/Accessory

Bench Press (2-2-2-2-2-2-2-2)

8 sets of 2 reps, building up to a heavy double for the day

Ring Dips (5-5-5-5-5)

5 sets of 5 Tempo Ring Dips. 3 seconds on the way down, 2 sec hold at the bottom then explode up.

Saturday Partner WOD

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CrossFit Black Box – Group/Partner WOD

Metcon (Time)

Teams of 3

For Time

120 Calories Row

90 Toes to Bar

60 Deadlifts 225/155

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90 Calories Row

60 Toes to Bar

30 Deadlifts 255/175

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45 Calories Row

30 Toes to Bar

15 Deadlifts 275/185

*one athlete is always holding a wall sit as the others work*
split work equally.

Aug 11, 2017

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CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

10-8-6-4-2 Power cleans, 185/135

50-40-30-20-10

Double Unders (x2 singles)

Cool Down

-Banded hamstring stretch

-20 dislocators w/pvc

-Rollout feet with lax ball

Competitor/Accessory

Back Squat (2-2-2-20)

3 attempts at finding a heavy 2 then

take 70% of your 2 reps and hit 20 reps with it.

score is weight for 20 reps

Aug 10, 2017

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CrossFit Black Box – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 30min:

800m Run

40 Abmat Sit-ups

20 Turkish Get-ups, 53/35 (10 each arm)
*For partial rounds: 800m = 8reps (1 per 100m completed)

Cool Down

-200m walk immediately following finish

-Cobra pose

-Pigeon pose

Competitor/Accessory

Split Jerk (1-1-1-1-1-1-1)

7 sets of 1 at 85% of your 1RM Split Jerk

Aug 9, 2017

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CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

7 Rounds for time:

7 Front Squats, 165/115

3 Wall Walks

7 Strict Pull-ups

Cool Down

-Banded overhead distraction

-Super front rack

-Quad and glute rollout

Competitor/Accessory

Metcon (No Measure)

5 Rounds NOT for Time

1 min of Easy Rowing

6-8 Ring Muscle Ups

Metcon (No Measure)

Booty Work

KB Cross Body Split Squat

3 x 10, each leg

(athlete’s weight choice on KB’s)

Back Rack Box Step Ups 20″

3×10 each leg, 75/55

3 sets of 15 Lateral Resistance Band Steps, each side

Core Work

Accumulate 5 minutes in an elevated Ring Plank (feet on bench)

4 sets of 15 Reverse Hypers
Ask a coach to demo the KB Cross Body Split Squat

Aug 8, 2017

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CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

With a 16min Clock:

For time and Reps…

60/50 Cal Row

50 Axle Bar Deadlifts (205/145)

40 1 Arm Db STOH, 50/35 (switch arms every 5 reps)

30 Box Jump On and Overs, 30/24″

Max Burpees in remaining time.

*SCORE ON THIS SECTION IS TIME WHEN BURPEE BOX JUMP OVERS ARE COMPLETED! CAP IS 13MIN ON THIS SECTION TO ALLOW AT LEAST 3MIN FOR BURPEES

Metcon (AMRAP – Reps)

With a 16min Clock:

For time and Reps…

60/50 Cal Row

50 Axle Bar Deadlifts (205/145)

40 1 Arm Db STOH, 50/35 (switch arms every 5 reps)

30 Box Jump On and Overs, 30/24″

Max Burpees in remaining time.

*SCORE ON THIS SECTION IS NUMBER OF BURPEES COMPLETED WHEN TIME RUNS OUT

Cool Down

-Banded hamstring stretch

-Pigeon pose

-Banded across the body stretch

Competitor/Accessory

Bench Press (1-1-1-1-1-1-1-1-1-1)

10 sets of 1 at 90% of your 1RM Bench

*10 Deficit 4/2″ Push Ups immediately after each round*

Power Clean (1-1-1-1-1-1-1-1-1-1)

10 sets of 1 at 90% of your 1RM Power Clean

*perform 5 High Box Jumps 40/30″ immediately after each set*

Aug 7, 2017

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CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

6 Rounds for Time

200m Run

15 Wall Balls 20/14

10 Push Press 95/65

1 Rope Climb

Cool Down

-Banded OVH Distraction

-Pigeon pose

-Banded hamstring stretch

Competitor/Accessory

Snatch (3 reps)

24min Clock

0:00-6:00

Every 2 minutes perform 3 High Hang Snatches (from the hips)

6:00-12:00

Every 2 minutes perform 3 Hang Snatches (above the knee)

12:00-18:00

Every 2 minutes perform 3 Hang Snatches (below the knee)

18:00-24:00

Every 2 minutes perform 3 Snatches (from the ground)

*Athlete’s weight choice, these are all squat snatches*

Snatch Pull (3-3-3-3)

4 sets of 3 Snatch Pulls at 110% of your 1RM Snatch