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Crossfit Friday

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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

Bench Press (10-10-10-10, across)

Super set with Bent Over Rows

4 sets of 10 at 60% of your 1RM

Bent Over Row (10-10-10-10, across)

4 sets of 10 at 60% of your 1RM Bench Press

Super set is with the Bench portion

Metcon (No Measure)

12min EMOM

Min 1: 150m Sprint

Min 2: 15 SDLHP 75/55

Min 3: 15 Ring Dips
RX+: 200m Sprint

Cool Down

Pigeon Pose

Roll Out Shoulders/Chest w/ Lax Ball

Banded Trap Stretch

Competitor/Accessory

Metcon (Time)

For Time

10 Thrusters 155/105

Change weight

8 Thrusters 175/115

Change weight

6 Thrusters 195/125

Change weight

4 Thrusters 215/135

Change weight

2 Thrusters 235/145

Unloaded Friday

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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

30 Calories Row

30 DB Snatches 60/40

30 Toes to Bar

30 Calories Row

30 Toes to Bar

30 DB Snatches 60/40

30 Calories Row

16min CAP

Metcon (No Measure)

Core Work NOT for time

3 Rounds

10 Hollow Rocks

10 V-Ups

10 Russian Twists 20/14

10 Sec Hollow Hold

:30 sec Rest between rounds

Cool Down

Cobra Pose

Banded Hamstring Stretch

Pigeon Pose

Crossfit Thursday

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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

Deadlift (8 sets of 4)

With a 16min Clock

Every 2 minutes, perform 4 Deadlifts @75% of your 1RM + 10 High Box Jumps 30/24

Metcon (Time)

For Time

30 Push Presses 135/95

10 Burpee Box Jumps 24/20

20 Push Presses 155/105

10 Burpee Box Jumps 24/20

10 Push Presses 185/125

10 Burpee Box Jumps 24/20
12 min Time CAP

Cool Down

Banded Hamstring Stretch

KB Calf Smash

Banded OVH Distraction

Roll Out Shoulders w/ Lax Ball

Competitor/Accessory

Metcon (Calories)

Assault Bike Conditioning

3 sets of 4:00min ON/1:00min OFF

score is total calories

Metcon (No Measure)

4 sets of 15 Reverse Hypers

4 sets of 10 KB Single Leg RDL 53/35 each leg

4 sets of 10 Sandbag Glute Bridges

Unloaded Thursday

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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)

21-15-9-15-21

Thrusters 35/25

Burpees

Ball Slams 40/30

20min CAP

Cool Down

Banded OVH Distraction

Roll Out Lats/Shoulders w Lax Ball

Couch Stretch

Unloaded Wednesday

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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)

Row Conditioning

6 x 500m Row

1 min Rest between sets

Cool Down

Pigeon Pose

Banded Hamstring Stretch

Crossfit Wednesday

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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

Crossfit Linchpin Test 2 (Time)

4 Rounds for Time

21 Wall Balls 20/14

18 Pull Ups

15 KB Swings 53/35

12 Handstand Push Ups
25min Time CAP

Cool Down

Pigeon Pose

Banded Hamstring Stretch

Banded OVH Distraction

Roll Out Shoulders/Lats w Lax Ball

Competitor/Accessory

Clean and Jerk (4-4-4-4, increasing)

4 reps @60%

4 reps @65%

2 sets of 4 @70%

Unloaded Tuesday

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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)

18min AMRAP

400m Run

18 Box Jumps 24/20

9 Burpees

18 DB Push Press 35/25

3 Wall Walks

Cool Down

Banded OVH Distraction

Banded Across the Body

KB Calf Smash

Crossfit Tuesday

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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 (18-12-8)

18 reps @60%

12 reps @70%

8 reps @75%

Metcon (Time)

5 Rounds for Time

10 Burpees

10 Toes to Bar
9min CAP

Cool Down

Pigeon Pose

Couch Stretch

Cobra Pose

Samson Stretch

Competitor/Accessory

Metcon (No Measure)

Midline NOT for Time

3 Supersets:

25 Medball GHD Sit Ups 20/14

1 min Sandbag Hug Hold 100/80

4 sets of 15 Reverse Hypers

Hang Power Snatch (4-4-4-4, increasing)

4 reps @60%

4 reps @65%

2 sets of 4 reps @70%

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)

4 Rounds for Time

21 Wall Balls 20/14

18 Pull Ups

15 KB Swings 53/35

12 Hand Release Push Ups

25 min Cap

Cool Down

Pigeon Pose

Banded Hamstring Stretch

Roll Out Shoulders/Quads

Couch Stretch

Monday Crossfit

By: 0

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

Metcon (AMRAP – Reps)

Teams of 3

AMRAP 25

100 Cal Row

50 Power Cleans 135/95

100 Cal Row

50 Power Cleans 155/105

100 Cal Row

50 Power Cleans 185/125

100 Cal Row

Max Power Cleans 205/145

Cool Down

Banded Hamstring Stretch

Pigeon Pose

Banded Trap Stretch

Competitor/Accessory

Rope Conditioning (Time)

For Time

6 Rope Climbs

2 min Rest

5 Rope Climbs

1:30min Rest

4 Rope Climbs

1 min Rest

3 Rope Climbs

0:30secs Rest

2 Rope Climbs