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Retest: “Derek” (6/28/17)

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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 push ups
10 air squats

MetCon:
Retest: “Derek”
45 minute AMRAP
5 Rounds
50 calorie bike/row/double unders (alternate)
40 air squats
30 push ups
20 pull ups
10 clean and jerks (135#/95#)
adv.: fat bar
scaled: 10 deadlift
*After 5 rounds complete as many burpee ring mu as possible with remaining time. (scaled: burpee pull ups)

Those 800s… (6/27/17)

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GROUP CLASS WORKOUT

Warm Up:
2 minutes on a machine
15 PVC pass throughs
15 PVC good mornings
2 minute PVC front rack stretch
PVC push press progression

Strength: Push Press (every 1:20)
CrossFit: 5×4 (choose weight)
CrossFit Lean: no strength

MetCon:
CrossFit:

2 Rounds
800 meter run
30 kettlebell swings (53#/35#)
Extended Warm Up:
2 Rounds:
200 meter run
10 kettlebell swings

CrossFit Lean:
4 Rounds
800 meter run
20 kettlebell swings (53#/35#)
20 calorie bike

Cool Down:
20 scorpions
2 minute hip distraction

Max Deadlift (6/26/17)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
30 banded good mornings
10 scap pull ups

Strength: Deadlift (14 minutes)
Strength: find 1 rep max
Technique: 5×4 moderate weight

MetCon:
CrossFit & CrossFit Lean:

13 minute AMRAP
9 power snatches (95#/65#)
9 overhead squats
9 lateral burpees
scaled: power clean and front squats

Extended Warm Up:
2 Rounds:
4 power snatch
4 overhead squats
4 lateral burpees

Cool Down:
2 minute couch stretch
2 minute squat hold

Strength Endurance: Deadlift, Burpee, Row (6/23/17)

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GROUP CLASS WORKOUT

Warm Up:
2 minute machine
2 Rounds:
15 banded good mornings
8 scap pull ups
8 push ups
Extended Warm Up: w
ork up to deadlift weight
10 @light weight
5 @50%
4 @65%
2 @70%
2 @75%

MetCon:
CrossFit & CrossFit Lean:
6 Rounds
4 deadlifts @75-80%
10 bar facing burpees
20/15 calorie row
*Rest two minutes after each round

Cool Down:
5 minute machine
20 scorpions
3 minute low back/glute smash

Choose Your Adventure (6/22/17)

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GROUP CLASS WORKOUT

Warm Up:
400 meter jog
3 Rounds:
5 burpees
10 air squats
Finish with:
2 minute banded hip distraction

MetCon:
CrossFit:
3 Rounds
75 double unders
40 wall balls (20#/14#)
scaled: 100 singles
Extended Warm Up:
3 Rounds:
10 wall balls
20 double unders

CrossFit Lean:
Choose one:
300/250 calorie bike
or
5K row
or
5K ski

Cool Down:
2 minute couch stretch

 

Thruster (6/21/17)

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GROUP CLASS WORKOUT

Warm Up:
2 Rounds:
15 arm circles
10 pushups
Finish with:
2 minute PVC front rack stretch
1 minute pigeon stretch

Strength: Thruster (every 1:30)
Strength:  5×3 (heavy)
Technique: 5×6 moderate weight

MetCon:
CrossFit & CrossFit Lean:
18 minute AMRAP
15 snatches (95#/65#)
400 meter run
15 snatches (115#/75#)
400 meter run
15 snatches (135#/95#)
400 meter run
max snatches (155#/105#)
scaled: cleans

Cool Down:
2 minute banded overhead distraction
1 minute calf stretch

 

Every Minute on the Minute (6/20/17)

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GROUP CLASS WORKOUT

Warm Up:
3 minute machine
2 Rounds:
10 air squats
8 pushups
8 kettlebell swings
8 calorie machine
Finish with:
15 PVC pass throughs
15 PVC good mornings
20 leg swings

MetCon:
CrossFit & CrossFit Lean:
10 minute EMOM
1. 10-15 air squats
2. 8-12 push ups
10 minute EMOM
1. 10-15 kettlebell swings (53#/35#)
2. 8-12 calorie bike
10 minute EMOM
1. 8 front rack lunges (95#/65#)
2. 8 shoulder to overhead (95#/65#)
scaled: dumbbells (35#/20#)
adv.: handstand push ups

Kettlebell Snatches & Pull Ups (6/19/17)

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GROUP CLASS WORKOUT

Warm Up:
400 meter jog
1 minute pigeon
2 Rounds:
20 banded good mornings
10 scap pull ups
15 PVC pass throughs
20 scorpions
Extended Warm Up (CrossFit)
3 Rounds:
3 kettlebell snatches (each arm)
4 pull ups

MetCon:
CrossFit:
11 minute AMRAP
10 hang kettlebell snatches (53#/35#, each arm)
10 pull ups
scaled: dumbbell snatch

CrossFit Lean:
20 minute AMRAP
15 calorie machine
15 goblet squats (53#/35#)
15 V-ups

Isolate (6/16/17)

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GROUP CLASS WORKOUT

Warm Up:
3 minute machine
3 Rounds:
5 inchworms
20 band pulls
10 PVC pass throughs

Accessory Work:
400 meter kettlebell overhead walk (200 meters each arm)
400 meter kettlebell farmer carry (200 meters each arm)
2 minute front leaning rest

MetCon:
CrossFit & CrossFit Lean:
4 Rounds
12 alternating dumbbell snatch (50#/35#)
10 single arm thrusters (each arm)
8 burpee box jumps (30#/24#)
*18 minute time cap