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Front Squats and AMRAPs

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GROUP CLASS WORKOUT

Warm Up:
2 minute machine
60 second banded front rack
30 band pulls
5 inchworms
25 banded good mornings
20 air squats
Finish with:
20 leg swings
20 scorpions

Strength: Front Squat (every 1:20)
CrossFit: 5×2 @80%
CrossFit Lean: no strength

MetCon:
CrossFit:
9 minute AMRAP
10 hang cleans (135#/95#)
15 air squats
20 calorie row

CrossFit Lean:
35 minute AMRAP
30/24 calorie bike
15 burpees
15 kettle bell swings (35#/26#)

 

LADIES NIGHT (Midtown 6:30PM)

Warm Up:
KB tap game
1 minute banded Samson stretch
1 minute goblet squat

Skill of the Month: Front Squat
Box Squats 5×5 (every 1:15)

MetCon:
6 Rounds
15 cal bike
25 sit ups

Dead Man Walking

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GROUP CLASS WORKOUT

Warm Up:
1 minute pigeon stretch
2 Rounds:
20 Russian kettle bell swings
30 second plank
6 burpees
8 groiners
Finish with:
20 leg swings
20 scorpions
15 PVC pass throughs
15 PVC good mornings

Strength: Deadlift (every 1:40)
Strength: 5×3 start at 60-65% (rising)
Technique: 5×5 moderate weight

MetCon:
CrossFit:

4 Rounds
15 box jumps (24″/20″)
5 Snatches (135#/95#)
Cash Out: 30 lateral burpees
scaled: 95#/65#

CrossFit Lean:
13 minute AMRAP
16 AbMat sit ups
16 lunges
32 double unders
scaled: 64 singles

 

Skill Day!

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GROUP CLASS WORKOUT

Warm Up:
6 minute AMRAP
10 calorie machine
10 lunges
10 dumbbell thrusters
Finish with:
1 minute banded overhead distraction
15 PVC pass throughs
15 PVC good mornings

Skill Work: 15 minutes
toes to bar, rowing, double unders

MetCon:
CrossFit:
3 Rounds
12 thrusters (75#/55#)
10 toes to bar
3 Rounds
8 thrusters (95#/65#)
10 toes to bar
Scaled: Toes to ring or 14 knee raises

CrossFit Lean:
10 Rounds
20 calorie machine
15 air squats
10 push ups
Adv.: 15 Rounds

Test Day: “The Chief”

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You’re not going to want to miss class today as it is a “test” 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 minute machine
30 band pulls
15 push ups
15 air squats
15 situps
20 arm circles
15 PVC pass throughs
15 PVC good mornings

Strength: Push Press (every 1:15)
6×4 (choose weight)

MetCon:
CrossFit:
Test Day
“The Chief”
5 Rounds
3 minute AMRAP
3 power cleans (135#/95#)
6 push ups
9 air squats
1 minute rest after each AMRAP
*Score: total reps, pick up where you left off.

CrossFit Lean:
15 minute AMRAP
5 deadlifts (135#/95#)
10 knee raises (sit ups)
15 calorie machine
Adv.: 185#/125#

CrossFit Open Workout 17.2 (3/3/17)

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GROUP CLASS WORKOUT

Warm Up:
Trainer Choice

MetCon:
CrossFit:
17.2
12 minute AMRAP
2 Rounds
50’ front rack walking lunges (50#/35#)
16 toes to bar
8 dumbbell power cleans (50#/35#)
2 Rounds
50’ front rack walking lunges (50#/35#)
16 bar muscle ups
8 dumbbell power cleans 50/35

CrossFit Lean:
15 minute AMRAP
15 calorie machine
15 lunges each leg (in place)
15 med ball slams (20#/15#)

Swinging and Rowing (3/2/17)

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GROUP CLASS WORKOUT

Warm Up:
2 minute machine
60 second banded front rack
2 rounds:
4 inchworms
20 banded good mornings
20 air squats
Finish with:
20 leg swings
20 scorpions

Strength:
CrossFit: front squat 5×3 (rising, every 1:25)
CrossFit Lean: no strength

MetCon:
CrossFit:
For Time:
40/34 calorie row
30 kettle bell swings (53#/35#)
20 calorie row
20 kettle bell swings
10 calorie row
Extra Gains: 2 Rounds
40 AbMat sit ups
1 minute side plank (each side)
1 minute front leaning rest

CrossFit Lean:
8 Rounds
500 meter row/ski/1 mile bike
15 air squats
Extra Gains: 2 Rounds
40 AbMat situps
1 minute side plank (each side)
1 minute front leaning rest

 

SKILLS (Midtown 4:30PM)
Aerobic Training

 

LADIES NIGHT (Midtown 6:30PM)

Warm Up:
Hungry Hungry Hippos
1 minute banded front rack
1 minute goblet squat hold
glute activation

Skill of the MonthFront Squats
6×3 front squats w/band @65% (every 1:30)

MetCon:
10 Rounds
15 calorie row
30 second rest

A Couple of AMRAPs (3/1/17)

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GROUP CLASS WORKOUT

Warm Up:
1 minute machine
1 minute banded overhead distraction
1 minute forward leaning rest
15 PVC pass throughs
2 Rounds:
10 kettle bell presses
60’ overhead kettle bell walk
10 air squats

StrengthPush Press (every 1:25)
6×4 choose weight (across)

MetCon:
CrossFit:
10 minute AMRAP
7 pull ups
14 wall balls (20#/14#)
21 double unders
adv.: 7 chest to bar pull ups
scaled: 42 single unders

CrossFit Lean:
10 minute AMRAP
12 alternating dumbbell snatches (50#/35#)
8 burpees

 

SPEEDFIT (Midtown 12PM)

MetCon:
100 double under
50 wall balls (20#/14#)
40 calorie row
20 cleans (135#/95#)
10 bar muscle ups/20 pull ups 

Back, back, back it up! (2/28/17)

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GROUP CLASS WORKOUT

Warm Up:
7 minute AMRAP:
10 calorie machine
10 jump squats
20 hollow rocks
Finish with:
60 second pigeon
20 leg swings
20 scorpions

Strength: Back Squat (every 1:30)
CrossFit: 4×6 @65-70%
CrossFit Lean: no strength

MetCon:
CrossFit:

Every 2 Minutes for 7 Rounds
8 box jumps (24″/20″)
12 push ups
8 hang power cleans (95#/65#)
*Last round max hang power cleans/snatches
Adv.: hang power snatches

CrossFit Lean:
35 minute AMRAP
40/35 calorie machine
30 AbMat sit ups
20 kettle bell swings (35#/26#)

 

SKILLS (Midtown 4:30PM)
Shoulders

Mean Power Cleans (2/27/17)

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GROUP CLASS WORKOUT

Warm Up:
2 minute machine
30 banded good mornings
20 Russian kettle bell swings
15 push ups
10 groiners
15 PVC pass throughs
PVC Progression
1 Round:
5 deadlifts
5 hang power cleans

StrengthPower Cleans (every 1:00)
Strength:  12×2 @75-80%
Technique: 12×4 @moderate weight

MetCon:
CrossFit:
5 Rounds
4 clean and jerks (135#/95#)
8 toes to bar
12 lateral burpees
Advanced: add 2 muscle ups at beginning of each round
Scaled: 12 knee raises
*14 minute time cap

CrossFit Lean:
5 Rounds
4 deadlifts (135#/95#)
8 toes to bar
12 lateral burpees
Scaled: 12 knee raises
*14 minute time cap

CrossFit Open Workout 17.1

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GROUP CLASS WORKOUT

Warm Up:
Trainer Choice

MetCon:
CrossFit:
17.1
10 alternating dumbbell snatches (50#/35#)
15 burpee box jump overs (24″/20″)
20 alternating dumbbell snatches
15 burpee box jump overs
30 alternating dumbbell snatches
15 burpee box jump overs
40 alternating dumbbell snatches
15 burpee box jump overs
50 alternating dumbbell snatches
15 burpee box jump overs
*20 Min Time Cap

CrossFit Lean:
10-10-10-10-10
pull ups
15-25-35-45-55
air squats
20/16 calorie alternating machine
Scaled: ring rows