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deadlifts, box jumps, push jerks

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CrossFit Spokane – CrossFit

Warm-up

Warm-up (No Measure)

400m run/500m row/.5 airdyne

6-8 mins. of:

10 pass throughs

10 back extensions

10 goblet squats

short DB complex

-5 DL

-5 hang clean

-5 press

-5 thruster

Weightlifting

Front Squat (5-5-5-3-3-3+)

40%-50%-60%-70%-80%-90%

Metcon

Metcon (Time)

4 rounds:

21 Deadlifts 135/95

15 box jump overs 24/20

9 Push Jerks . 135/95

wallballs, KBS, row

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CrossFit Spokane – CrossFit

Warm-up

A: Warm-up (No Measure)

“Farmers + Lumberjacks” Everyone needs a kettlebell. Divide up into 2 teams. Arrange the kettlebells out on the floor with half the kettlebells on their sides and half standing upright. The “Farmers” have the job of standing all the kettlebells up. The “Lumberjacks” have the job of knocking all the kettlebells down. Kettlebells can only be touched with your hands. A winner is declared when all kettlebells are either up or down. If a game lasts three minutes, time is called and the team with the majority of kettlebells wins. Play 1 to 3 rounds.

B: Warm-up (No Measure)

6-8 mins. of:

10 air squats

10 mtn. climbers

5 inch worms

10 OH band circles

Weightlifting

Shoulder Press (5-5-5-3-3-3+)

40%-50%-60%-70%-80%-90%

Metcon

Metcon (AMRAP – Reps)

15 min. AMRAP

Teams of 2:

3 wallballs . 20/14

3 KBS . 53/35

3 cal. row
*next round is 6 reps of each, then 9 reps, etc.

*partners alternate rounds, with each partner doing a set of 3, a set of 6, a set of 9, etc.

Squat cleans, DUs, run

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CrossFit Spokane – CrossFit

Warm-up

Warm-up (No Measure)

foam roll

dynamic mobility

6-8 mins. of:

10 monster walks

5 barbell good mornings

5 barbell front squats

5 barbell stiff legged DL

10 pass throughs

*stretch!*

Gymnastics

Double-Unders

Flight Simulator (No Measure)

5Min AMRAP

UB DU’s or Singles

10-20-30-40-50-40-30-20-10

Metcon

Metcon (Time)

2 rounds:

400m run

50 DUs

12 squat cleans 115/80

Row, Burpee, T2B/PullUp

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CrossFit Spokane – CrossFit

Warm-up

4-6 min Foam Roll

Spend sometime focusing on Thoracic Mobility

(Flexion, Extension, Rotation…)

300m Row

10 Mtn Climbers

RLC Plank Hold 30 sec each

300m Row

20-30 sec R/L Samson Stretch

Hollow Hold/Rock 20-30 sec

20-30 each

Pass Through

KBS

Goblet Squat


Weightlifting

2 sec Pause Clean Complex

2 sec Pause Below Knee

2 sec Pause Hang Position

1 Hang Clean

1 Power Clean
3-4 x Complex

Then

2-3 x 3 Rep Clean

Note:

The goal of the complex is to reinforce “Good” position, I always say “Practice Perfect” .

There is no point to attempt more weight if we are not making any progress with form first.

Do 2 warm up set then get to a weight you can comfortably use for the complex with proper form.

Add weight as you go and form allows.

After your 3-4 working sets take 2-3 attempts at a 3 reps clean.

Clean (3, 3, 3)

Workout

Metcon (3 Rounds for reps)

AMRAP 4:

27/20 Calorie Row

27 Burpees

27 Pull-ups

Rest 4 minutes

AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar

Rest 4 minutes

AMRAP 4:

15/10 Calorie Row

15 Burpees

15 Pull-ups

Bringing the intensity here with short interval work. The variation on the pull-up bar for each round should be something that athletes feel comfortable doing at least 10 without dropping in the workout if they absolutely needed to. Stagger groups on opposite 4-minute intervals if short on rowers.
RX+) C2B

Lvl1) Banded Pull Up, Leg Raise, Sit Up…

Upper Body Day or Burpee Box Jump / DL

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CrossFit Spokane – CrossFit

Warm-up

2-3 min Row, bike or Run

2x 10-15 each

Pass Throughs

Shoulder Bands 8-10 reps each

(90/90, Row, Rev Fly)

Push Up

GHD Sit Up

Weightlifting

Bench Press

40,50,60% 70,80,90%

5,5,5 3,3,3+

Workout

1) Supine Row 3 x 10-15 reps

2) Chain Push Ups Drop Set 2-3 x 5-10 reps each

3) 4 way DB Complex 2-3 x 10 each

4) 75-100 Tricep Push Downs w/band

Extra) Sled Rope Pull (Hand over Hand) 4-6 sets

Men 90-180lb (On the sled)

Women 50-100lb (On the sled)

Workout

Metcon (AMRAP – Reps)

(Alternate workout)

7 Min AMRAP

Burpee Box Jump Overs (24/20)

On the Minute: 7 Deadlifts (225/155)

Note:

Stimulus wise, we are looking to choose a weight that athletes could complete 20+ repetitions unbroken when fresh. Within the workout, this should be a load that each athlete is confident that they will complete each round unbroken. Deadlifts will be completed at the start of every minute, including the start of the workout. Score at the end of the workout is total reps of burpee box jump overs.
RX+)225 / 155, 24/20

RX) 185 / 135, 20/16

Lvl1) 135 / 95 or less 16/12

Recovery / Skill

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CrossFit Spokane – CrossFit

Warm-up

Warm-up (No Measure)

Run 400 Meters

then

5 Push Up to Down Dog with Foot Pedal

5 Active Samson (each leg)

3 Push-up to Down Dog with Foot Pedal

3 Active Samson (each leg)

1 Push-ups to Down Dog with Foot Pedals

1 Active Samson (each leg)

Then…

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

performed with an empty barbell

Metcon

Metcon (Time)

5 Rounds:

Every 4 Minutes:

400 Meter Run

1 Round of “DT” (155/105)

Score is your slowest round

“DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

Modifications for the run:

500 Meter Row

40/30 Calorie Schwinn Bike

Sand Bags, Row

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CrossFit Spokane – CrossFit

Don’t forget, MyZone bands on pre-sale, now through Nov. 15th.

Warm-up

2x 10 each

Pass Throughs

OH Circles Shoulder Band

Push Up

90/90 Shoulder Band

Dodgeball 2-3 x 3min Game for Points


Weightlifting

Shoulder Press (5-5-5 5-5-5+)

40-50-60-65-75-85%

Workout

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of 3:

25 min. AMRAP

10 Sandbag Reverse Zercher Lunges 80/60

10 Sandbag to Shoulder (change shoulders each lift)

20 lateral Sandbag hops

200m row
Treat it as a relay. As soon as the first partner heads to the rower, the second partner can begin on the sandbag movements, and so on. No “sandbagging”! Push hard during your intervals, earn your rest.

RX+: 120/80

L1: 60/35(medball)

Workout

Metcon (AMRAP – Rounds and Reps)

In Teams of 2:

15 min. AMRAP

10 Sandbag Reverse Zercher Lunges 80/60

10 Sandbag to Shoulder (change shoulders each lift)

20 lateral Sandbag hops

200m row
Treat it as a relay. As soon as the first partner heads to the rower, the second partner can begin on the sandbag movements, and so on. No “sandbagging”! Push hard during your intervals, earn your rest.

RX+: 120/80

L1: 60/35(medball)

Workout

Metcon (AMRAP – Rounds and Reps)

1 Person :

10 min. AMRAP

10 Sandbag Reverse Zercher Lunges 80/60

10 Sandbag to Shoulder (change shoulders each lift)

20 lateral Sandbag hops

200m row
RX+: 120/80

L1: 60/35(medball), Line Jump

Rope climb, thruster, OHS…

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CrossFit Spokane – CrossFit

Warm-up

Warm-up (No Measure)

PVC Game!

(Have athletes circle up balancing PVC standing on end on the floor. The coach will give the call of right or left. Athletes will let go of their PVC pipe and try to grab the person’s to their left or right. Widening the circle makes it more difficult and bringing it in makes it easier. The group can be one team and any time a PVC hits the floor, there is a penalty of some bodyweight movement. OR you can play elimination)

6-8 mins. of:

10 pass throughs/shoulder band drills

5 goblet squats

10 side lunges

5 push-up to down dog

*stretch

Weightlifting

Front Squat

40,50,60% 65,75,85%

5,5,5. 5,5,5+

Modified BB WU (No Measure)

Modified Barbell WU:

-5 good mornings

-5 back squats

-5 elbow rotations

-5 snatch grip PP

-5 OHS

-5 SGDL

-5 front squats

Workout

Metcon (Time)

3 rounds for time:

7 burpee pull-ups

50 air squats

10 hang power snatch 95/65

RX+ : 7 muscle-ups, 115/80

L1: 7 pull-ups, 55/35

Recovery/Skill, Battle Rope/Slamball

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CrossFit Spokane – CrossFit

Warm-up

Warm-up (No Measure)

200m run

2 min. drill

200m run

2 min. drill

200m run

3-4 min (Stretch)

Barbell WU (No Measure)

Barbell WU

-5 good mornings

-5 back squats

-5 elbow rotations

-5 strict press

-5 stiff legged DL

-5 front squats

(w/empty barbell)

Skill Work

Deadlift (3-3-3-3-3)

Workout

Metcon (AMRAP – Rounds and Reps)

“Dead Sprint”

In teams of 2:

18 min. AMRAP

7 Deadlifts 225/155

100m run

7/5 cal. Airdyne or Row

*partners complete full round then switch

*set Deadlift weight to a point where sets can be completed unbroken

Upper Body Day or Row, Pushup, Sit Up

By: 0

CrossFit Spokane – CrossFit


Warm-up

2-3 min Row, bike or Run

2x 10-15 each

Pass Throughs

Shoulder Bands 8-10 reps each

(90/90, Row, Rev Fly)

Push Up

GHD Sit Up

Weightlifting

Bench Press

40,50,60% 65,75,85%

5,5,5 5,5,5+

Workout

1) Supine Row 3 x 10-15 reps

2) Chain Push Ups Drop Set 2-3 x 5-10 reps each

3) 4 way DB Complex 2-3 x 10 each

4) 75-100 Tricep Push Downs w/band

Extra) Sled Rope Pull (Hand over Hand) 4-6 sets

Men 90-180lb (On the sled)

Women 50-100lb (On the sled)

Workout

Metcon (Time)

3 Rounds

20 Push Ups

20 Sit Ups

1) 750m, 2) 500m, 3) 250m Row
RX+) Foot elevated push up, GHD sit up

RX) as shown

Lvl1) Incline push up