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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 (21-15-9)

21 reps @50%

15 reps @55%

9 reps @65%

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

Cool Down

Pigeon Pose

Couch Stretch

Roll Out Shoulders/Chest

Competitor/Accessory

Metcon (Time)

For Time

Accumulate 4 minutes Deadlift hold

*1 Rope Climb every time you break*

Men use: 315lbs

Women use: 225lbs

Friday 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

Bench Press (1 Rep Max)

12 mins to work up to a 1RM Bench Press

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

50 Wall Balls 20/14

40 Box Jumps 24/20

30 Handstand Push Ups

Cool Down

Roll Out Shoulders/Chest w/ Lax Ball

KB Calf Smash

Pigeon Pose

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

Men: 135lbs

Women: 95lbs

Unloaded Friday

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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 (AMRAP – Rounds and Reps)

10min AMRAP

50 Double Unders (100 Singles)

10 DB Thrusters (35/25)

Metcon (No Measure)

Core Work

5 Rounds

10 Hollow Rocks

10 V Ups

20 Abmat Sit Ups

10 Sec. Hollow Hold

Rest 1 min between rounds

Cool Down

KB Calf Smash

Cobra Pose

Pigeon Pose

Banded OVH Distraction

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

Metcon (Time)

“Cement Mixer”

Every 3 minutes for 21 minutes…

400m Sprint + 12 Toes to Bar

*FNL Open Athletes:

400m Run + 15 Abmat Sit Ups
Score is your slowest round

Cool Down

Banded Hamstring Stretch

Cobra Pose

Samson Stretch

Roll Out Lats/Shoulders

Competitor/Accessory

Push Press (4-4-4-4-4-4, Across)

6 sets of 4 Push Presses @75% of your 1RM

Thursday Unloaded

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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)

For Time

50 Ball Slams 40/30

75 Calories Row

100 Box Jumps 24/20

75 Calories Row

50 Ball Slams 40/30

Cool Down

KB Calf Smash

Banded Hamstring Stretch

Pigeon Pose

Wednesday 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

Deadlift (4-4-4-4-4-4, across )

15mins to work on

6 sets of 4 @75% of your 1RM Deadlift

Metcon (Time)

For Time

10-9-8-7-6-5-4-3-2-1

Front Squats 165/115

*30 Double Unders between each set*
Scale to Unbroken sets. 60 Singles for scaled Double Unders

Cool Down

Banded Hamstring Stretch

Pigeon Pose

Couch Stretch

Competitor/Accessory

Metcon (Time)

Burner Conditioning

3 Rounds for Time

15 Calories Assault Bike

15 Burpee Box Jumps 24/20

Wednesday Unloaded

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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)

For Time

20-18-16-14-12-10

Goblet Squats 70/53

*200m Sprint between each round*

Cool Down

Pigeon Pose

Couch Stretch

Banded Hamstring Stretch

Crossfit Tuesday

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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)

EMOM x10

Every minute on the minute for 10 minutes…

2 Strict Pull Ups + 4 Pull Ups + 2 Bar Muscle Ups

Metcon (Time)

3 Rounds for Time

6 Power Snatches 115/85

9 OH Squats 115/85

12 Ring Dips

immediately into…

1 Mile Run

Cool Down

Roll Out Lats/Shoulders/Chest w/ Lax Ball

Banded Hamstring Stretch

KB Calf Smash

Competitor/Accessory

Clean and Jerk (3-3-3-3-3, increasing)

3 @60%

3 @65%

3 @70%

2×3 @75%

2 sets of 3 are @75%

Unloaded Tuesday

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

Metcon (Time)

“Cement Mixer”

Every 3 minutes for 21 minutes

400m Sprint + 12 Toes to Bar
score is your slowest round

Cool Down

KB Calf Smash

Cobra Pose

Roll Out Lats/Shoulders w Lax Ball