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Thursday Unloaded

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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)

For Time

21-15-9

Goblet Squats 70/53

Ball Slams 40/30

3 min REST

21-15-9

DB Hang Power Cleans 40/30

DB Box Step Ups 40/30, 20in box

Cool Down

Banded Hamstring Stretch

Pigeon Pose

Banded Trap Stretch

Roll Out Glutes/Shoulders

Crossfit Wednesday

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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

Gymnastics

Metcon (No Measure)

20min Clock to complete:

2 sets of:

10 Pull Ups + 10 Toes to Bar (unbroken)

2 sets of:

6 C2B Pull Ups + 6 Toes to Bar + 2 Bar Muscle Ups

2 sets of:

5 Strict Pull Ups + 5 Strict Toes to Bar

Metcon (Time)

5 Rounds for Time

50 Double Unders

5 Deadlifts 275/185
10 min time CAP

Cool Down

Banded Hamstring Stretch

OVH Banded Distraction

Roll Out Shoulders/Lats w Lax Ball

Pigeon Pose

Competitor/Accessory

Bench Press (10-10-10-10, increasing)

*athlete’s weight choice, work up to a moderately heavy 10*

Super Set with Bent Over Rows

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

Men: 135lbs

Women: 95lbs

Super set with Bench Press

Wednesday Unloaded

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

Gymnastics

Pull-ups (Max Effort)

15 mins to work on:

4 sets of Max Effort Pull Ups

*Scale to strict banded*

Metcon (Time)

5 Rounds for Time

50 Double Unders (100 Singles)

12 Double KB Deadlifts 70/53

Cool Down

Banded Hamstring Stretch

Banded OVH Distraction

Pigeon Pose

Roll Out Shoulders/Lats w Lax Ball

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

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

18 KB Swings 53/35

12 DB Thrusters 35/25

8 Burpee Box Jumps 24/20

Cool Down

Pigeon Pose

Banded Hamstring Stretch

Roll out Shoulders/Glutes w Lax Ball

Tuesday 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

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

18 KB Swings 53/35

12 Thrusters 75/55

8 Burpee Box Jumps 24/20

Cool Down

Banded Hamstring Stretch

Pigeon Pose

Roll Out Shoulders/Glutes w Lax Ball

Competitor/Accessory

Snatch (3-3-3-3-2-1-1-1)

65%/3

70%/3

75%/3

80%/3

85%/2

(90%/1)3

Monday Crossfit

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CrossFit Black Box – CrossFit

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

Squat Clean + Front Squat Complex (1 +2)

Every 90 seconds for 12 mins perform:

1 Squat Clean + 2 Front Squats @70% of your 1RM Clean

Metcon (Time)

3 Rounds for Time

250m Row

12 Squat Snatches 75/55

21 Push Ups

Cool Down

Pigeon Pose

Roll Out Shoulders w/ Lax Ball

Banded Hamstring Stretch

Competitor/Accessory

Metcon (Time)

5 Rounds

0:40 secs L-Sit Hold

10 Parallette Pass Throughs

15 Hollow Rocks

20 GHD Hip Extensions

4 sets of 15 Reverse Hyper

Monday Unloaded

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

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

200m Run

12 DB Snatches 70/50

21 Push Ups

Cool Down

Roll Out Shoulders/Chest w Lax Ball

Banded Hamstring Stretch

Saturday Partner WOD

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CrossFit Black Box – Group/Partner WOD

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

Danny (AMRAP – Rounds and Reps)

20 minute AMRAP of:

30 Box Jump, 24″

20 Push Press, 115#

30 Pull-ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
To learn more about Danny click here
In Teams of 2

Alternate reps as you wish

Friday Crossfit

By: 0

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

Metcon (Time)

For Time

100 Front Rack Lunge Steps 95/65

*Every 10 steps, perform 4 Hang Clusters*
Cluster: Squat Clean + Thruster

Cool Down

Roll Out Glutes/Shoulders

Pigeon Pose

Couch Stretch

Samson Stretch

Competitor/Accessory

Metcon (Time)

For Time

50 Calories Row

25 HSPU

40 Calories Row

20 HSPU

30 Calories Row

15 HSPU

20 Calories Row

10 HSPU

10 Calories Row

5 HSPU

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

Metcon (Time)

100 DB Front Rack Lunge Steps 45/30

*every 10 steps perform 4 DB Hang Clusters*
Hang Cluster = Squat Clean + Thruster

Cool Down

Roll Out Glutes/Quads

Banded OVH Distraction

Banded Trap Stretch

Roll Out Lats w Lax Ball