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Oct 17, 2018

By: 0

CrossFit Black Box – CrossFit

Weightlifting

Deadlift (10-10-5-5-3-3)

Starting at 60%

Competitor

Metcon (Time)

3 Rounds:

20 GHD Sit-ups

50ft OH Walking Lunges (135/95)

Rest 3:00

Metcon (No Measure)

Reverse Hyper

3 X 15 @ 40-50% Back Squat

Crossover Symmetry Iron Scap

Weightlifting

Oct 16, 2018

By: 0

CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

For time:

50 wall-ball shots

50 pull-ups

35 wall-ball shots

35 pull-ups

20 wall-ball shots

20 pull-ups

Men: 20-lb. ball to 10 ft.

Women: 14-lb. ball to 9 ft.

Competitor

3 Position Snatch (EMOM 12 Minutes (Building or Across))

Hip + Knee + Floor
No touch and go…. from a dead stop from floor.

Metcon (No Measure)

3 Sets:

10 Scapular Pullups

10 Bent Over Barbell Rows

Rest 2:00
*Shoot for heavy weight that can still be done unbroken for barbell

Oct 15, 2018

By: 0

CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

4 rounds for time of:

400-m run

200-m farmers carry

Men: 50-lb. dumbbells

Women: 35-lb. dumbbells

Competitor

Metcon (No Measure)

Tabata glute bridge.

20 seconds on, 10 seconds off for static glute bridge hold.

Add weight or bands as desired.

Clean Pull + Clean + Split Jerk (2-2-2-2-2 Building to heavy set)

1 Clean Pull + 1 Clean + 1 Split Jerk

Oct 12, 2018

By: 0

CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

9-6-3

Clusters (heavy)

Bar Muscle Ups
*clusters are to be heavy singles. Something where you won’t miss reps, but too heavy to string multiple reps together

Metcon (No Measure)

EMOM 10min:

Odd: 30 seconds burpee box jumps, 24/20″

Even: 30 seconds tire flips

Competitor

Split Jerk (3-3-3-3)

Metcon (No Measure)

EMOM 7min:

12 Kettlebell Swings, heavier than usual
Use a heavier kb than you normally would for a heavy workout. ie. 88lbs or 70lbs

Oct 10, 2018

By: 0

CrossFit Black Box – CrossFit

Weightlifting

Deadlift (3 reps E3M for 15min. 80-85%)

Metcon

Metcon (AMRAP – Rounds)

EMOM until failure:

5 Strict Pull-ups

10 Hand Release Push-ups

20 Double Unders

*Continue until you are no longer able to complete a round within 60 seconds. MAX of 10 minutes

Competitor

Overhead Squat (3-3-3-3)

Look for a heavy triple in 4 sets

Metcon (No Measure)

4 x 500m Row

2:00 rest between

*Hold consisten pace for all 4 intervals

Oct 9, 2018

By: 0

CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

4 rounds each for time:

With a 5min Clock

400m Run

10 Thrusters

10 Lateral Burpees Over bar

Rest in remaining time

*Score is slowest round of the 4
*Should be able to immediately pick up your bar for an unbroken set of thrusters. No heavier than 95/65lbs

Competitor

Metcon (Weight)

Clean and Jerks

1 Rep every 2 Minutes until Failure

*Start at 70% and add 5-10lbs every 2 minutes

Metcon (No Measure)

3 Rounds:

10 Dumbbell Push-presses each arm, heavy

1 Minute max calories AB

Rest 5:00

Oct 8, 2018

By: 0

CrossFit Black Box – CrossFit

Weightlifting

Back Squat (3-3-3-3 @ 87%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10min:

10 Wall Balls

10 Kettlebell Swings

*KBS should be heavy but all sets must be unbroken for both movements.

Competitor

Metcon (No Measure)

3 Sets:

Split Squats, 6-8 reps each leg holding 2 dumbbells

3 Supersets:

15 GHD Situps

15-20 Ring Push-ups

Partner WOD

By: 0

CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

10 Alternating Rounds:

10 Box Jumps, 24/20″

10 Kettlebell Swings, 53/35

10 Wall Balls, 20/14

10 Burpees

(You go/I go format, each partner completes a full round then rests while their partner completes a round. 10 rounds total)

Competitor

Hang Clean (3-3-3-3-3 build to heavy triple)

Metcon (No Measure)

5 rounds:

500m Ski Erg

500m Row

*Steady state aerobic work

Oct 5, 2018

By: 0

CrossFit Black Box – CrossFit

Metcon

Metcon (AMRAP – Reps)

7 Minute Ladder:

1 Deadlift, 70%

10ft Handstand Walk

2 Deadlifts

20ft Handstand Walk

Etc. Continue up the ladder as far as possible in 7min. Score is total reps (10ft=1 rep)

Metcon (No Measure)

3 Supersets:

Max Ring Rows

Max Ring Dips

Rest 2-3:00 between SS

Competitor

Metcon (No Measure)

4 x 400m Run

Rest 2:00
*Hold consistent but quick pace. All 4 intervals should be within 5 seconds of each other

Metcon (AMRAP – Reps)

Tabata Sit-ups

8 rounds of 20 sec on/10 sec off. Score total situps