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Jumpin’ Jumpin’ (5/12/17)

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GROUP CLASS WORKOUT

Warm Up:
Trainer Choice

Accessory Work: 14 minutes
30 strict pull ups (adv.: behind the neck)
40 push ups (adv.: banded)
Rest 2 minutes
15 strict pull ups
20 push ups

MetCon:
CrossFit & CrossFit Lean:
For Time:
Buy In: 150 double unders
30 burpee box jump overs (24″/20″)
20 thrusters (95#/65#)
10 snatches (115#/75#)
Cash out: 30 calorie bike
scaled: 300 singles, power cleans
16 minute time cap

Let’s Run Together (5/11/17)

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GROUP CLASS WORKOUT

Warm Up:
2 Rounds:
20 meter dumbbell/kettlebell overhead carry
15 PVC good mornings
10 PVC pass throughs
8 calorie sprint
Barbell Warmup (guided)

Strength: (every 1:00)
Strength: 12×1 clean and jerks (Adv.: rising in weight)
Technique: 12×2 light to moderate weight

MetCon:
CrossFit:
Partner Workout
800 meter Run (together)
12 Rounds (alternating)
3 Squat Cleans 135/95
3 S2OH 135/95
9 Pull Ups or 15 Ring Rows

CrossFit Lean:
35 minute AMRAP
500 meter row
10 dumbbell thrusters (choose weight)
20/15 calorie bike
50 Russian twists (20#/16#)

No getting out of this one! (5/10/17)

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GROUP CLASS WORKOUT

Warm Up:
3x 30 second push up plank hold
20 single arm kettle bell press
*6 minute time cap
Extended Warmup:
2 Rounds
8 calorie machine
4 handstand push ups or 8 push ups
8 kettlebell snatches

MetCon:
CrossFit & CrossFit Lean:
14 minute AMRAP
15/10 calorie row or bike
7 handstand push ups or 14 push ups
14 kettle bell snatches (44#/26#)
scaled: dumbbell snatches

Cooldown:
3 Rounds
15 back raises
30 second dual kettle bell front rack hold
14 walking lunges

CrossFit Once or CrossFit Twice? (5/9/17)

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GROUP CLASS WORKOUT

Warm Up:
5 minute AMRAP:
10 Russian kettle bell swings
20 second piked push up
10 groiners
Finish with:
60 second glute smash (each side)

Skill Work: 13 minutes
wall walks, handstand push ups, handstand walks
Toes to Bar: find max unbroken set (adv.)

MetCon:
CrossFit:
4 Rounds
400 meter run
10 deadlifts (185#/125#)
10 toes to bar
*15 minute time cap

CrossFit Lean:
8 Rounds
400 meter run
10 deadlifts (135#/95#)
10 toes to bar
*30 minute time cap

 

We’re Going Around 5 Times (5/8/17)

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GROUP CLASS WORKOUT

Warm Up:
2 Rounds:
10 straight leg sit ups
10 air squats (2 second pause at the bottom)
3 Rounds:
10 psoas march
5 barbell squats
10 leg swings
Finish with:
20 scorpions

Strength: Back Squat (14 minutes)
Warm Up:
5 @50%
4 @65%
2 @75%
1 @80-85%
1 @90%
Strength: 1 rep max
Technique: 8×4 @moderate weight

MetCon:
CrossFit:
5 Rounds
21 wall balls (20#/14#)
15 calorie row
9 burpees to rig
*18 minute time cap

CrossFit Lean:
5 Rounds
20/16 calorie bike
15 burpees to plate
*18 minute time cap

Pull, Squat, Run (5/5/17)

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GROUP CLASS WORKOUT

Warm Up:
Pose Method drills
20 leg swings (each leg)
2 Rounds:
25 banded good mornings
8 tempo squats15 Russian kettle bell swings
10 calorie machine (sprint)
Finish with:
20 scorpions
3 Rounds (trainer guided):
4 deadlifts (increasing weight)
4 goblet squats

MetCon:
CrossFit & CrossFit Lean:
6 Rounds
5 deadliest @75-80%
10 goblet squats (70#/44#)
400 meter run
*Rest as needed in between rounds but no longer than 3 minutes.

Cooldown:
4 minutes
Lacrosse ball or foam roller smash focusing on lower back, glutes, and hamstrings

Jump, Jump, Jump Around (5/3/17)

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GROUP CLASS

Warm Up:
30 arm circles (each direction)
2 minute PVC front rack stretch
1 minute banded wrist distraction
3 Rounds (trainer guided):
5 barbell thrusters
4 toes to bar
5 box jumps
2 Rounds (speed):
3 thrusters
3 toes to bar
3 box jumps

MetCon:
CrossFit & CrossFit Lean:
10 Rounds
5 thrusters (95#/65#)
7 toes to bar
5 box jumps (30″/24″)
scaled: dumbbell thrusters, 10 knee raises
*16 minute time cap

Cooldown:
5 Rounds
30/30 (work/rest) machine
2 Rounds
15 air squats
10 ring rows
Finish with:
2 minute seated straddle

Fifteens (5/2/17)

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GROUP CLASS WORKOUT

Warm Up:
400 meter run
1 minute banded ankle distraction
1 minute pigeon stretch
3 Rounds:
12 psoas march
8 empty barbell squats

Strength: Back Squat (every 1:30)
Warm Up: 5@40%, 4@50%, 2@70%, 1@80%
Strength: 7×1 @90%
Technique: 7×4 @moderate weight

MetCon:
CrossFit:
15 minute AMRAP
8 pull ups
24/20 calorie machine
48 double unders
adv.: chest to bar

CrossFit Lean:
15 Rounds
10 AbMat sit ups
10 med ball slams (20#/16#)
10 calorie ski
adv.: 20 Rounds, med ball sit ups
*40 minute time cap

Retest: “The Chief” (5/1/17)

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You’re not going to want to miss class today as it is a “retest” day! If you are new or need a refresher as to what test/retest days are and why we do them check out Coach Joaquin’s original post on the topic by clicking here.

GROUP CLASS WORKOUT

Warm Up:
3 Rounds:
10 calorie sprint
10 ring rows/5 strict pull ups
15 banded good mornings
Finish with:
1 minute goblet squat hold
20 PVC pass throughs
20 scorpions
3 Rounds (trainer guided):
2 power cleans
3 tempo pushups
5 air squats

MetCon:
CrossFit & CrossFit Lean:
Retest: “The Chief”
5 Rounds
3 minute AMRAP
3 power cleans (135#/95#)
6 push ups
9 air squats
1 minute rest

Cooldown:
3 Rounds (easy pace)
12 calorie machine
1 minute squat hold
30 second push up plank