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Tag: Workout

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Workout 6.15.20

Warmup
2 rounds of:
5 banded snatch grip sotts press
:30 side plank
10 external rotations/side

Then do the burgener snatch warmup
Workout
Strength Only Day

24:00 EMOM
Snatch Work!

Order goes: 
High Hang Snatch
Above knee snatch
Below knee snatch

Athlete’s choice power or squat

Add and subtract weight as needed to have perfect form

Then– 400m suitcase carry. Pick a weight that will take you about 3 sets (not including switching hands)
Cooldown
10 banded pass throughs
:30 teres minor smash/side
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Workout 6.13.20

Warmup
3 rounds
:10 top of pullup hold
5 wallballs
:30 of field drills in place
CrossFit Workout
20:00 AMRAP
2,4,6 etc
Strict pullups
Wallballs
150 run in between each rung of the ladder

So, workout flow goes:
2 strict pullups
2 wallballs
150 run
4 pullups
4 wallballs
150 run
continuing to add 2 reps each round until 20:00
Cooldown
Go on a 550 cooldown walk
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Workout 6.12.20

Warmup
8:00 of
1:00 softball lat smash
:30 waiter’s hold/side
10 single arm upright rows

Then
3×3 wallball chest pass
Strength Only Day
3 rounds of
5/4/3 strict press
Increase weight each drop in reps, then try to repeat for next wave. 

First round 3 seconds down/3 seconds up tempo 
Second round 3 seconds down tempo
Last round athlete’s choice

Superset each round with 10 perfect RDLs
Cooldown
10 pvc passthroughs
10 mckenzie pushups
x3 rounds
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Workout 6.11.20

Warmup
2 rounds
5 3 second up 3 second down tempo front squats up to wow
20 arch ups
20 hollow rocks

Then
Go through the whole kipping warmup
CrossFit Workout
3:00 on 1:00 rest for 5 rounds
8 front squats 115/75
6 kipping pullups
max bike calories in remaining time

Rx+ do 2 ring muscle ups

Hold yourself to a high standard on the squats! 
Cooldown
1:00 couch stretch/side
1:00 lat smash/side
x 2 rounds
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Workout 6.10.20

Warmup
3 rounds of: 
:30 suitcase hold 
5 deadlifts up to workout weight
:15 bottom of pushup hold
20 double unders
CrossFit Workout 
3 RFT
10 Deadlifts 185/125
500/450m row

Right into
3 RFT
25 pushups
50 double unders

No rest, just three rounds of 2 movements right into 3 rounds of another movement
Cooldown
1:00 pec smash/side
10 mckenzie pushups
:30 hollow hold
x 2 rounds
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Workout 6.9.20

Warmup start this at 15:00 past
3 rounds of: 
5-10 strict pullups/negatives
1:00 achilles/calf smash
10 squat pressouts

Then, 3×1 max vertical leap
Strength Only Day

3 rounds of
5/4/3 back squats

Increase weight each drop in reps, then try to repeat for next wave. 

First round 3 seconds down/3 seconds up tempo 
Second round 3 seconds down tempo
Last round athlete’s choice

Superset each round with 5 perfect ring rows
Cooldown
1:00 couch stretch/side
1:00 side plank/side
x 2 rounds
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Workout 6.8.20

Warmup-start this at 15:00 past

Spend 10:00 going through the burgener clean warmup and warming up your power cleans and burpee box jumps
CrossFit Workout-start this at 30:00 past
15:00 AMRAP
5 Power Cleans 95/65
10 burpee box jumps 24/20
20/15 cal bike
:30 plank
Cooldown- start this at 50:00 past
3:00 easy bike, then
1:00 of 90/90 breathing
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Workout 6.6.20

Warmup
4 rounds of: 
2 hang squat cleans up to workout weight
3-5 pull upy reps
CrossFit Workout
32:00 EMOM
A Hang Squat cleans
B Pullupy move of choice–a sustainable but hard number. 
C 200m run
D :30 plank

No equipment–5 jumping squats,
kB/db– 3 weighted jumping squats
barbell–3 hang squat cleans. Start at 50% and add weight every time you can
Extra Work
Run for 36:00 straight
Every 6:00, not including the start or finish, sprint for 5-10 seconds
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Workout 6.5.20

Warmup
:30 handstand shoulder taps
10 hawaiian squats
:30 hollow hold
x 3 rounds

Then warm your strict press up to about 70%
Strength
Strict press
Every :90 for 10 rounds, 
1 rep, getting heavy. Start at about 70%

No equipment–hardest handstand variation you can do
kb/db–1-3 press/arm (add tempo if it’s light)
barbell–1 rep
CrossFit Wrokout
15:00 AMRAP
lunges
shoulder to overhead

No equipment–20 lunges total, 8 pike hspu
kb/db–16 total shoulder to overhead,16 lunges suitcase or farmer
barbell–12 back rack lunges, 12 shoulder to overhead (you may jerk the first one from behind the neck)
Extra Work
Below Knee Hang power snatch
10:00 EMOM
3 reps @ 65%

then
5 sets of
10 single leg rdl/leg
10 tempo hip thrusts–2 seconds up 2 seconds down
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Workout 6.4.20

Warmup
3 rounds
5 snatch grip sotts press with pvc or empty bar
:20 bottom of pushup hold
:30 side plank/side
Lift
Every :90 for 10 rounds
1 High hang squat snatch-3 second pause in the bottom

No equipment–:30 of pvc, with a 3 second pause in the bottom
Kb/Db–1/arm, same pause
Barbell-build as high as perfect technique will allow
CrossFit Workout
3:00 AMRAP, 1:00 rest x 4 rounds
10 hps
10 burpees over your bar/db

no equipment–ideally, 10 powerful ball slams wih a basketball, soccer ball, etc. If you don’t have that, spike an old pillow.
kb/db–10 total
barbell-rx would’ve been 95/65

Extra Work
10×1 sumo box squat @60% of your back squat for SPEED. 

Then

EMOM of HSPU and Pullup type stuff
Odd minutes-1 hspu every 8 seconds
Even minutes–1 strict pullup or pullup type movement every 6 seconds

Continue for as long as you can. 11 minute cap (which would be 82 hspu and 100 strict pullups)
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