Endurance Archives - Chimney Rock Crossfit

Endurance 04-22-24

Tuesday

4/22: Beat the Clock Runs! @CRCF
200m - Run (check time once back)
200m - Run, but FASTER
(:30 Rest)
400m - Run (check time once back)
400m - Run, but FASTER
(:60 Rest)
600m - Run (check time once back)
600m - Run, but FASTER
(:90 Rest)
800m - Run (check time once back)
800m - Run, but FASTER
(2:00 Rest)
1000m - Run (check time once back)
1000m - Run, but FASTER
(Done : )
*VESTS ARE WELCOME*

by William Freyberger

Specialty Class Workouts 04-14-24

Monday: Gymnastics
Skill: Freestanding Handstand
5 Rounds for Quality
:30 Handstand Hold
12 Ring Dips/Box Dips
15 American Kettlebell Swings

Tuesday: Endurance
Skill: Sprinting
10 Rounds
200 Meter Jog
100 Meter Sprint
rest as needed to maintain high sprint speed (~2:00)

Wednesday: Olympic Weightlifting
Skill: Snatch
Warm-Up: 3 Rounds: 6 YTW's, 8 Sotts Press,5 ea Bottoms Up KB Turkish Sit Up
5 x 2 Position Hang Snatch (light/Moderate)
5 x 1 Hang Snatch (~80-100%)
4 x 3 Snatch Pull @ 110% of max snatch

Thursday: Barbell
Skill: Volume Acclimation
15-10-8-5
Back Squat
Pendlay Row
Sumo Deadlift

by William Freyberger

Specialty Class Workouts 04-07-24

Monday: Gymnastics
Skill: Freestanding Handstand
For Time
1-2-3-4-5-6-7-8-9-10
Wall Walk with HSPU/ Push-up + Wall Walk (Increase a rep per round)
20-18-16-14-12-10-8-6-4-2
Alternating Front Rack Walking Lunges 40/30#

Tuesday: Endurance
Skill: Breathing
6 Rounds for Time
600 Meter Run
400 Meter Bike
300 Meter Row
200 Meter Medball Run
100 Cross-overs or Double Unders

Wednesday: Olympic Weightlifting
Skill: Clean & Jerk
3 Sets Warm-Up: 5ea Kettlebell Arm Bar, 10 Banded Pull Apart, 3 Depth Drop Box Jump
5 x 2 Jerk, 5 x 1 Clean & Jerk, 4 x 3 Clean Pull

Thursday: Barbell
Skill: Volume Acclimation
15-12-10-8
Back Squat
Pendlay Row
Sumo Deadlift

by William Freyberger

Specialty Class Workouts 04-01-24

Monday: Gymnastics
Skill: Bar Muscle-Up
20:00 As Many Rounds as Possible
500 Meter Row
15 Abmat Sit-ups
5 Bar Muscle-ups / Chest to Bar Pull-Ups

Tuesday: Endurance
Skill: Surviving
4 x 11:00's As Many Rounds as Possible w/ Partner
A. Bike +
B. Row +
C. Double Unders +
D. Ski +

Wednesday: Olympic Weightlifting
Skill: Snatch
3 Set Warm-Up
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 Power Snatch + Low Hang Snatch
5x 1 Snatch

Thursday: Barbell
Skill: Deadlift
Build to a heavy set of 1 Rack Pull (right below knee)
Build to a heavy set of 10 Stiff Leg Deadlift
Build to a heavy set of 10 RDL
3 Sets of (lite weight): 5ea Single Leg RDL dbells, 5 Snatch Grip Deadlift, 5 Deadlift

by William Freyberger

Specialty Classes 03-25-24

Monday - Gymnastics
Skills: Toes to Bar & Pistols
5 Rounds
12 Toes to Bar
12 Alternating Pistols

Tuesday - Endurance
Skill: Steady Zone 2 Cardio
2 Rounds (50:00 Cap)
1 Mile Run
100 Calorie Bike
100 Calorie Row
100 Double Unders

Wednesday - Olympic Weightlifting
Skill: Clean & Jerk
5x Paused Clean (mid shin) + Push Press + Push Jerk
5x 2 Clean and Jerk
4 x 3 Pause (:03) Front Squat

Thursday - Barbell
Skill: Hip Hinge
Build to a heavy set of 3 Rack Pull (right below knee)
Build to a heavy set of 3 Stiff Leg Deadlift
Build to a heavy set of 3 RDL
3 Sets of (lite weight)
8ea Single Leg RDL dbells
10 Snatch Grip Deadlift
10 Deadlift

by William Freyberger

Endurance 03-11-24

Tuesday

3/12: Born to Run!
600m Run
25m Sled Push +25m Sled Pull
600m Run
200m KB Farmers Carry (Fast Feet)
600m Run
100m Burpee Broad Jumps
600m Run
100m Dual DB Walking Lunges
600m Run
100 Crossovers//150 DUs//300 SUs
600m Run
50 Wallballs
600m Run
50 Sit Ups
600m Run
100 Glider Mt. Climbers
600m Run
48 MINUTE CAP