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Max Clean & Jerk (7/18/17)

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GROUP CLASS WORKOUT

Warm Up:
CrossFit
3 Rounds:
20 banded face pulls
8 light deadlifts
4 front squats
Finish with:
1 minute prayer stretch

CrossFit Lean:
2 Rounds:
200 meter run
10 air squats
10 push ups
Finish with:
1 minute calf stretch

Strength: Clean and Jerk (14 minutes)
Strength: find 1 rep max
Technique: 8×2 @moderate weight
CrossFit Lean: no strength

MetCon:
CrossFit:
For Time:
100 double unders
20 deadlifts (185#/125#)
75 double unders
15 clean and jerks (135#/95#)
50 double unders
10 snatches (135#/95#)

CrossFit Lean:
For Time:
800 meter run
80 kettlebell swings (35#/26#)
800 meter run
80 push ups
800 meter run
80 air squats
800 meter run
*40 minute time cap

Row, Bike, S2OH (7/17/17)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
25 banded good mornings
10 air squats with band
10 PVC pass throughs

Strength: Back Squats (every 90 seconds)
Strength: 5×3 @80%, 1×10 @70%

MetCon:
CrossFit & CrossFit Lean:
16 minute AMRAP
25/20 calorie bike/row (alternating)
10 shoulder to overhead (95#/65#)
*Add 5 reps to shoulder to overhead after each round
adv.: (135#/95#)
Example:
25/20 calorie bike, 10 shoulder to overhead
25/20 calorie row, 15 shoulder to overhead
25/20 calorie bike, 20 shoulder to overhead
Extended Warm Up:
2 Rounds:
10 calorie machine
4 shoulder to overhead

Cool Down:
2 minute seated straddle stretch
1 minute banded overhead distraction

A Couple of AMRAPs (7/14/17)

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GROUP CLASS WORKOUT

Warm Up:
3 minute machine
3 Rounds:
20 band pulls
5 inchworms
Finish with:
90 second PVC front rack stretch

Accessory Work: 14 minutes
5 Rounds:
8-12 strict pullup
10 bottom up kettlebell presses (each arm)
20 GHD back raises

MetCon:
CrossFit:
8 minute AMRAP
7 thrusters (95#/65#)
14 toes to bar

At the 8 minute mark
5 minutes to find:
1 rep max thruster

CrossFit Lean:
16 minute AMRAP
20 kettle bell swings (53#/35#)
20 lunges
20 V-Ups
adv.: KB front rack lunge (1 kettle bell)

Choose Your Own Adventure: Running & Dumbbell Snatches (7/13/17)

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GROUP CLASS WORKOUT

Warm Up:
2 Rounds:
200 meter run
10 pushups
30 second squat hold
10 burpees

MetCon:
CrossFit & CrossFit Lean:
1 mile run
40 alternating dumbbell snatches (40#/25#) or 20 alternating dumbbell snatches (75#/50#)
800 meter run
30 alternating dumbbell snatches (40#/25#) or 16 alternating dumbbell snatches (75#/50#)
1 mile run
20 alternating dumbbell snatches (40#/25#) or 10 alternating dumbbell snatches (75#/50#)

Cool Down:
Trainer Choice

Snatch Complex (7/12/17)

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GROUP CLASS WORKOUT

Warm Up:
20 calorie machine
30 Russian kettlebell swings
15 PVC pass throughs
15 PVC good mornings
15 PVC overhead squats

Strength: Snatch (every 1:15)
Strength: 8×1 power snatch +  squat snatch
Technique: 8×3 power snatch

MetCon:
CrossFit:
Partner Workout
50 med ball slams (50#/30#) or 30 D-Ball cleans
20 overhead squats (95#/65#)
40 med ball slams or 20 D-Ball cleans
30 overhead squats
30 med ball slams or 10 D-Ball cleans
40 overhead squats
Adv: D-Ball cleans (150#/100#), overhead squats (135#/85#)

CrossFit Lean:
18 minute AMRAP
10 dumbbell step ups (30#/15#, 24″/20″)
15 calorie bike
20 air squats

EMOM: Every Minute on the Minute (7/11/17)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds:
20 banded good mornings
12/9 calorie machine
10 lateral lunges
CrossFit:
2 minute PVC front rack stretch

Strength: Front Squat (every 1:15) 
CrossFit: 6×4 @75%
CrossFit Lean: no strength

MetCon:
CrossFit:
15 minute EMOM
1. 10-14 calorie bike
2. 8-12 alternating pistols
3. 8-16 push ups
Adv.: hand stand push ups

CrossFit Lean:
For Time:
5K row
*every 2 minutes complete 12 wall balls (20#/14#)
35 minute time cap

Test: “DE Total” (7/10/17)

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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 Rounds:
15 air squats
5 inchworms
Finish with:
1 minute pigeon
1 minute overhead distraction

Conditioning: Running
3 x 400 meter run
2 minute rest after each run

MetCon:
CrossFit & CrossFit Lean:
“DE Total”
3 minutes max (rep) pull ups
adv.: muscle ups = 5 reps
1 minute rest
5 minutes max (rep) burped box jumps (24″/20″)
1 minute rest
7 minutes max (weight) clean or power clean
*Score = total reps and max weight

Cool Down:
3 minute bike
2 minute couch stretch

“Angie” (7/5/17)

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GROUP CLASS WORKOUT

Warm Up:
400 meter run
20 lunges
1 minute plank
15 PVC pass throughs
15 PVC good mornings
1 minute hip capsule stretch

Strength: Dumbbell Front Rack Lunges
5×12 @ 50#/35#
adv.: 70#/50#

MetCon:
CrossFit & CrossFit Lean:

“Angie”
100 pull ups
100 push ups
100 air squats
100 sit ups
*25 minute time cap
Extended Warmup:
2 rounds of “Cindy”

Cool Down:
3 minute bike
2 minute squat hold

“Elizabeth” (7/3/17)

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GROUP CLASS WORKOUT

Warm Up:
3 minute machine
barbell clean and jerk progressions

Strength: Clean and Jerk (every 1:00)
Strength: 12×1 clean and jerk (increasing weight)
*after each rep complete 3 strict pull ups/5 ring rows

MetCon:
CrossFit:
“Elizabeth”
21-15-9
squat cleans (135#/95#)
ring dips
scaled: power clean + front squat, bar dips/or bench dips (42-30-18)
*14 minute time cap

CrossFit Lean:
For Time:
50-40-30-20-10
calorie row
10-20-30-40-50
wallballs (20#/14#)
*20 minute time cap