September 2017 - Chimney Rock Crossfit

Workout of the Day 10-01-17

Conditioning
2 Minute Rest Between Rounds
3 Rounds
10 Dips
150 Meter Hard Row
3 Rounds
5 Hang Power Clean
5 Burpees
50 Meter Fast Sled
3 Rounds
12 Kettlebell Swings
200 Meter Run

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by admin

Workout of the Day 09-30-17

Warm-Up
10 Quality Seated Box Jumps

Strength
5 Rounds, Every 2 Minutes
Power Clean + 5 Push Jerk

Conditioning
5 Rounds for Time
10 Power Cleans
15 Wallballs

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by admin

Workout of the Day 09-29-17

Strength
4 Sets, 2 Minutes between sets
4 Supinated Chin-Ups 21X2
20-30 Sec L-Sit, Cumulative

Conditioning
3 Rounds (Sprint Work)
10 Lateral Burpees
150/125 Meter Row
2 Minute Rest

5 Rounds (Aerobic Work)
200 Meter Run
50 Meter Farmers Carry
20 Meter Walking Lunge
1 Minute Rest

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Workout of the Day 09-28-17

Strength and Conditioning
5 Rounds, 0:30 between exercises, 3:00 between rounds
5 Deadlift 30X1
6-8 Close Grip Bench 20X1
15 Meter Burpee Broad Jump
15/12 Calorie Row, Hard

Finisher
One Rep Max Turkish Get-Up

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Workout of the Day 09-27-17

Strength
3 x 8 Seated Dumbbell Press, 2112 Tempo
2 Minute Rest between sets

Conditioning
3 Rounds: 3 Minutes on, 1 Minute off
5 Sumo Deadlift Hi-Pull
5 Toes to Rings
Then...
3 Rounds: 3 Minutes on, 1 Minute off
6 Alternating Dumbbell Snatch
6 Ring Pushups
30 Single Unders

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by admin

Workout of the Day 09-26-17

Skill
Bar Muscle-Up

Conditioning
18 Minutes
Minute 1: Bar Muscle-Up Practice
Minute 2: Handstand Push-up Practice
Minute 3: 100 Meter Run

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Olympic Weightlifting 09-25-17

Rep Scheme: 3 x 3, 2 x 2, 6 x 1 heavy singles

Tuesday
Power Snatch
Clean and Jerk

Day Three
Snatch w/ Pause Below Knee
Clean and Jerk w/ Pause Below Knee

Sunday
Snatch
Clean and Jerk

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Barbell 09-25-17

Monday
Superset 1: 5 x 10 Banded Bent Over Row & Dumbbell Strict Press
Superset 2 : 5 x 5 Chained Bench Press & Strict Chin-Up
Finishing Circuit: 3 x 10 Pullover, 10 Close Grip Bench, 20 Banded Tricep Extension

Tuesday (final week of this cycle!)
10 x 2, Back Squat w/ Chains or Bands. EMOM.
10 x 1 Deficit Deadlift w/ Chains or Bands. EMOM.
Superset: 4 Sets of Stiff Leg DL, Glute Ham Raise, Single Leg Hamstring Curl

Thursday
Warmup: 3 x 10 Back Squat 50-60%
3 Rep Max Pause Deficit Deadlift
3 x 3 Deficit Deadlift
5 x 10 Good Morning
3 x 15 Snatch Grip Hip Extension

by admin