Specialty Workouts 04-29-24
Gymnastics 04-29-24
Box Around the Worlds
Pike To stand Practice
Freestanding Shoulder Taps
Obstacle Walking
For Time
50ft Handstand Walk Buy In
Then 5 Rounds
5 Deficit Strict Handstand Push-ups/ Deficit Box Pike Push-up
50 ft Sandbag Carry
5 Rounds
7 Deficit Kipping Handstand Push-ups
50 ft Farmer Carry
50ft Handstand Walk Cash Out
Endurance 04-30-24
4/29: MURPH -Partner- Prep! (Vests Welcome!)
For time...
1600m Run, together
(100) Sit-Up's *Split reps with partner*
(100) Push-Up's *Split reps with partner*
(100) Air Squats *Split reps with partner*
1600m Run, together
(100) Air Squats *Split reps with partner*
(100) Push-Up's *Split reps with partner*
(100) Sit-Up's *Split reps with partner*
1600m Run, together
Olympic Weightlifting 05-01-24
3 sets
10 Prone Swimmers :30 ea Weighted KB ankle stretch
8 SOTTS press
Forward & Back Quadruped walk
5x Snatch balance + Overhead squat
5x Paused snatch pull + Low hang Snatch + low hang squat snatch
5x1 squat snatch
Workout of the Day 02-26-24
Monday
Strength
12:00 Every Minute on the Minute
1-3 Snatches (4 rounds of 3, 4 rounds of 2, 4 rounds of 1)
Conditioning
10-8-6-4-2 Power Snatch 135/95
2-4-6-8-10 Chest to Bar Pull-Up
Tuesday
Strength
9:00, Every 3:00
4-6 Front Squats
right into
9:00, Every 3:00
4-6 Back Squats
Conditioning
3 Rounds
10 Dumbbell Thrusters 50/30
10 Front Rack Dumbbell Reverse Lunge
100 Double Unders
1:00 Rest
Wednesday
Strength
16:00, Every 4:00 Complete
5 Pendlay Row
:30 Hollow Hold
:25 Suitcase March ea..
Conditioning
Partner I Go, You Go
3 Full Rounds ea.
12 Russian Kettlebell Swings R/G
15 Burpees over the rower
18/15 Calorie Row
Thursday
Conditioning
4 Rounds, Every 6 Minutes
0.7 Mile Bike
3ea Turkish Get-Ups G/Y
16 Unweighted Tall Box Step-Ups
Friday
CrossFit Open 24.1
TBD
Saturday
Conditioning
3 Rounds of Cindy
800 Meter Run
3 Rounds of Cindy
200 Double Unders
3 Rounds of Cindy
750 Meter Row
Sunday
Strength
Bench Press 5 x 3.2
20:00 cap
Conditioning
3 Rounds
18 DB Hang Power Cleans
15 DB Push Press
12 DB Walking Lunge
Barbell 11-13-23
Monday
Bench Press 60% of your 1RM
100 Reps in as little time as possible
Finisher =]
Tuesday
Back Squat 60% of your 1RM
100 Reps in as little time as possible
Finisher =]
Thursday
Deadlift 60% of your 1RM
100 Reps in as little time as possible
Finisher =]
Endurance 01-16-23
Tuesday
1/17: Cardio Complex (For Time) @ CRCF
1000m Row
1-Mile Bike
800m Run
200 Single Unders
(:90 Rest)
750m Row
0.8 Mile Bike
600m Run
150 Single Unders
(:90 Rest)
500m Row
0.6 Bike
400m Run
100 Single Unders
(:90 Rest)
250m Row
0.4 Bike
200m Run
50 Singel Unders
Workout of the Day 05-03-22
Strength
3 Sets
12-15 Bench Press
12-15 Strict Pull-Up
Conditioning
3 Rounds
20 Kettlebell Swings
20 Barbell Curls
20 Push-Ups
Gymnastics 03-14-22
Monday
20 EMOM
20-30s Hanging Tuck Hold
:30 HSPU
:10 Ring Kips
20-30s Ring Support
Workout of the Day 10/26/21
Conditioning:
For Time
3 Rounds
8/6 Strict Pull Ups (Banded)
200M Run⠀⠀⠀⠀⠀⠀⠀⠀⠀
Into:⠀⠀⠀⠀⠀⠀⠀⠀⠀
3 Rounds
12 DB Floor Press
12 DB Gorilla Rows
Into:
3 Rounds
12 Box Push Ups
12 Body Rows
Competitor:
For Time
3 Rounds
4/3 Weighted Pull Ups or Strict Muscle Ups
200M Run⠀⠀⠀⠀⠀⠀⠀⠀⠀
Into:⠀⠀⠀⠀⠀⠀⠀⠀⠀
3 Rounds
12 DB Floor Press
12 DB Gorilla Rows
Into:
3 Rounds
12 Push Ups
12 Body Rows
Post Results to Zen Planner.
Workout of the Day 10/21/21
Conditioning:
Teams of 3 Complete Stadium Style:
6 Rounds Each
6 Alternating SA Devil's Press 30/20#
6 Box Shoot Throughs
20M Sled Push or Pull 45/25#
Competitor:
Teams of 3 Complete Stadium Style:
6 Rounds Each
10 Alternating SA Devil's Press 50/35#
10 Parallettes Shoot Throughs
20M Sled Push or Pull 135/90#
Post Results to Zen Planner.
Workout of the day: 5/21/21
Gymnastics Practice:
3 x 10 Alternating Pistols (emphasize control)
OR 3 x 5/side High Box Lowering
Strength:
4-4-4 Front Squat
Conditioning:
4 Rounds:
14 Box Jump Step Down 20/16"
12 Tuck Up
10 Dual Russian DB Swings 30/20#
8 Dual DB Cleans
6 Dual DB Squats
Competitor:
4 Rounds:
14 Box Jump Step Down 24/20"
12 Tuck Up
10 Dual Russian KB Swings 1.5/1 pood
8 Dual KB Cleans
6 Dual KB Squats
Post Results to Zen Planner.