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Pull Up, Burpee, SDHP

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CrossFit Spokane – CrossFit

Jump Rope Complex (Time)

50 Double Foot

50 Single Foot Alternating

50 Single Foot Double Hop Alternating

50 Single Foot Alternating

50 Double Foot

50 DU’s

Warm-up

2 Rounds

10-15 Each

Pass Throughs

OHS

Leg Swings R/L/F/B

KBS

Wrist & Forearm Stretch

Weightlifting

2 sec Pause Clean Complex

2 sec Pause Below Knee

2 sec Pause Hang Position

1 Hang Clean

1 Power Clean
4-6 sets of 1 Complex

Workout

Metcon (Time)

3 Rounds

15 Pull Ups

20 Burpees

15 SDHP 75/55
RX+) C2B, 95/65

RX) 75/55

Lvl1) Bands/Ring Rows, 65/45

50000lb day

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CrossFit Spokane – CrossFit

In teams of two do whatever exercises you want in order to lift a total of 50000/35000 lbs

*Only 10 deadlifts per person
*Only 10 back squats per person
* Body weight exercises = 10% of body weight

Warm-up

run 400m or row 500m

Then do:

2 rounds , 10-15 reps of

Pushups

Box jumps

air squats

sit ups

ring row

Kelly

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CrossFit Spokane – CrossFit

Warm-up

30-50 Pass Throughs

30-50 Ring Rows

400m Run

Groups Stretch

DB Complex

Weightlifting

Shoulder Press

40,50,60% 70,70,70%

5,5,5 5,5,5

Workout

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

1/2 Kelly (Time)

5 Rounds

200m Run

15 Wallballs 20/14

15 Box Jump 24/20

Extra work

50 Wheel Rollers

Box Jumps and Deadlifts

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CrossFit Spokane – CrossFit

Warm-up

Warm-up (No Measure)

400m run/500m row

8 mins of:

8 banded pull aparts

8 banded pass throughs

8 SOTTS Press

8 goblet squats

5 broad jumps

Weightlifting

Overhead Squat (3-3-3-3-3)

work your way up to about 75-80% of max

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min. AMRAP

5 Box Jumps 30/24

3 Deadlifts 255/185
RX+: burpee box jumps, 285/205

L1: 24/20 (or lower) 185/105 (or lower)

Rowing, Snatches, Biking, Clean and Jerks

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CrossFit Spokane – CrossFit

Warm-up

Warm-up (No Measure)

1 min. row/bike/DUs

1 min. shoulder drill

1 min. row/bike/DUs

1 min. mtn. climbers/squats

1 min. row/bike/DUs

1 min. sit-ups

1 min. row/bike/DUs

1 min. stretch!

Warm-up (No Measure)

Burgener Warm Up

Weightlifting

2 Pos. Clean (5×1 @ 80%)

1. 2 sec. pause below knees

2. 2 sec. pause at mid-thigh

3. hang clean

4. power clean

Metcon

Metcon (Time)

15-12-9

Row for Cals.

Power Snatch 95/65

*2 min. rest

15-12-9

Bike for Cals.

Clean and Jerks 95/65

Upper Body Day or Run, Burpee, Slamball

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CrossFit Spokane – CrossFit

Fish Game (AMRAP – Reps)

Fish Game

(Concept 2 Rower)

Warm-up

2-3 X 10-15reps

Blackburns

Scap Push Ups

Pull Ups

GHD sit up or Abmat Sit Up

20-30 sec OH Band Stretch / Distraction

or

7min of Burpees

Weightlifting

100 Bench Press (Time)

As Fast as possible Bench Press 115/75 for 100 reps
The goal is to get it in under 10min.

Use a weight you think you can accomplish this.

When you get it under 10 min move up in 10lbs weight next time.


Workout

Metcon (Time)

3 Rounds

400m Run

20 Burppes

20 Slamballs 20lb ball
RX+) 30/25 reps 20lb

RX) 20/15 20lb

Lvl1) 15/10 15/10lb ball

Workout

3-4 X Super Set

1 A) 10 Reps Heavy DB Row

1 B) 10 Reps Bar Dip

2-3 X Super Set

2A) 10 Reps 4 Way DB Complex

2B) 20 Reps KB Shrug

2-3 X Super Set (Get to 50 reps total)

3A) 15-20 Barbell or EZ Bar Curls

3B) 15-20 Push Up

Extra work

100 Sit Ups For Time (Time)

Ab Mat Sit Up As Fast As You Can

Saturday

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CrossFit Spokane – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (Time)

For Time:

Teams of 3:

800 Meter Run

100 Box Jumps (24/20)

100 Thrusters (95/65)

100 Pull-Ups

100 Thrusters (95/65)

100 Box Jumps (24/20)

800 Meter Run

Team will break up the reps as needed, completing all the reps of one movement before switching to the next. The barbell weight and pull-up variation should be something that athletes can complete at least 10-15 repetitions during each turn.

Karen

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CrossFit Spokane – CrossFit

Warm-up

Jump Rope Complex

8 Min

ATY Drill

Plank Hold

10-15 OHS

10-15 Back EXT

20- 30 sec Samson Stretch each side

Jump Rope Complex (Time)

50 Double Foot

50 Single Foot Alternating

50 Single Foot Double Hop Alternating

50 Single Foot Alternating

50 Double Foot

50 DU’s

Weightlifting

Shoulder Press

40,50,60% 75,85,95%

5,5,5 3,2,1+

Workout

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Extra work

3 Rounds

10 Hip Ups

10 Buzz/Body Saw

20 Bicycle Crunch (2 count)

Done w/ the foot sliders or TRX