New Strength Cycle, Fat Santa is right around the corner!
Athletes, We are about 10 weeks out from Fat Santa! Unfamiliar with Fat Santa? That's okay. Fat Santa is a day where we test what used to be known as the CrossFit Football Total. You will have time to test your one Rep Max in the Squat, Bench, Power…
CrossFit Protocol - CrossFitA.: Front Squat (Front Squat: E3MOM 9:00 Minutes: 1 Rep @95% of 1RM)B: Metcon (AMRAP - Reps)8 Rounds: With a Partner :20 Seconds Max Air Assault Cals :10 Second Transition :20 Seconds Rest *record lowest round of cals*Combine calories for Wodify score.
CrossFit Protocol - Viking ProtocolA: Snatch Balance (3x5)B: Hang Snatch w/ 3 Sec Pause in Hang (3x5 can drop, not touch and go)C: Metcon (AMRAP - Rounds and Reps)10:00 AMRAP Max Effort Strict Chin Ups 10 Push Ups 15 Air Squat Jumps *score is number of chin ups
CrossFit Protocol - CrossFitA: Metcon (AMRAP - Reps)E2MOM: 12:00 Even: Max Unbroken Toes to Bar Odd: 15 Hand Release PushupsB: Metcon (AMRAP - Rounds and Reps)"My Buddy and Me" 10:00 Minutes 200 Meter Run with 40/30 Slam Ball 20 Slam Balls 10 Thrusters w/slam ball *If you drop the ball…
CrossFit Protocol - Viking ProtocolA: Snatch Balance (3x10)B: Clean Grip Deadlift (3x15 )Make every rep the same and perfectC: Dumbbell Rows (3x15)D: Metcon (Time)4 Rounds for time: 25 Barbell Thrusters (bar only) 45/35 10 Bar facing burpees *at the top of every minute 10 unbroken double unders.
CrossFit Protocol - Viking ProtocolA: GHD Back Extensions (3x12)B: Dumbell Press (3x12 )C: Metcon (No Measure)5 sets: Not for time 3 Strict TTB + 3 Strict Pullups + 6 Hollow/arch kipsD: Metcon (7 Rounds for time)7 Rounds: 500M Row Rest 1:1 Shoot for +15-20 Seconds of your best 500M Row
CrossFit Protocol - CrossFitA: Metcon (AMRAP - Rounds and Reps)Murderer's Row 30 Minute AMRAP: 50 Double Unders 40 Kettbell Swing (AKBS) 72/50 30 Wall Balls 30/20 20 Pull Ups 10 Burpees 200M Farmer Carry w/Kettlbell 10 Burpees 20 Pull Ups 30 Wall Balls 40 KB AKBS 50 Double Unders
CrossFit Protocol - CrossFitA.: Metcon (AMRAP - Rounds and Reps)Ah PUSH it, PULL It! Partner 35 min AMRAP - (Rounds and Reps) Box around with sled push/pull. Partners both work together Sled Push 275/175 (6*45)/(5*35) *One is always pushing, and one is always pulling: #itsheavy After completing each box around:…
CrossFit Protocol - CrossFitA: Front Squat (E3MOM 12:00 1 Rep @90% of your 1RM)*sit between reps *Optional: 7 Sec hold at the top of each repB: Metcon (Time)15-12-9 Dumbell Snatches 80/50 Air Assault Cals*7:00 Minute time cap. GO FAST! #coachtip
CrossFit Protocol - CrossFitA: Metcon (No Measure)EMOM: 5 Minutes 10 Supinated Barbell Rows 95/65 Then: No rest in between. EMOM: 5:00 Minutes 10 Floor Presses (Weight for floor presses needs to be one that you can do 10 time without failure)B: Supine Barbell Rows (5x10)C: Floor Press (EMOM 10 Reps)D:…