CrossFit Protocol - CrossFitA: Push Press ( E3MOM 12 Minutes 7 Reps @65-70% of 1RM)B: Metcon (5 Rounds for time)15:00 E3MOM 3 Deadlifts @ 275/185 6 Air Squats 9 Burpees to a Bumper Plate*2 - 45s for guys *1 - 45 for girls
CrossFit Protocol - CrossFitA: Metcon (Weight)EMOM: 10:00 Even: 40M Backward Sled Drag 90/45 Odd: Gorilla Rows 20 RepsB: Metcon (AMRAP - Rounds and Reps)3 Rounds 3:00 Min AMRAP: 10 Wall Balls 5 Ball Slams 40/30 1:00 RestPick up where you left off at the rest interval.
CrossFit Protocol - CrossFitA: Back Squat (E3MOM 12:00: 7 Back Squats @ 70% of 1RM)B: Metcon (Time)10 Rounds: With a Partner 7 Ring Push Ups 14 Overhead Kettlbell Lunges(7 Left Hand/ 7 Right Hand) Alternate legs 21 Double Unders * One partner completes a round while the other rests
What’s going on?
Athletes, I'm excited to be entering this next week of training. Since the end of the open we have been in a strength cycle that covers the front squat, back squat, and push press. To be more specific this part of the cycle is called the hypertrophy phase. The purpose…
CrossFit Protocol - CrossFitA: Metcon (AMRAP - Rounds and Reps)20 Minute AMRAP: 80M Partner Sled Drag 40 RKBS 53/35 80M Sandbag Zercher Carry 110/75Rest 5 MinutesB: Metcon (AMRAP - Reps)AMRAP: 10:00 100 Wall Balls 14/10 50 Burpees
CrossFit Protocol - CrossFitA: Front Squat (E3MOM 15:00: 6 Front Squats @ 65% of 1RM)B: Metcon (AMRAP - Rounds and Reps)20 Minute AMRAP: With a Partner: Spilt in any way 200M Sand Bag Run 20 Box Jump Overs 24"/20" 20 Abmat Sit Up Wall Ball Throws Over the Box 30"/24"*Both…
CrossFit Protocol - CrossFitA: Metcon (AMRAP - Reps)EMOM: 10:00 Even: 6 Bench Rows at Moderate Weight Odd: Max Strict Pull Ups*Work with a partner and share a bench. *Bench will need to be stacked on top of plates to find a good height.B: Metcon (AMRAP - Rounds and Reps)AMRAP: 9:00…
CrossFit Protocol - CrossFitA: Back Squat (E3MOM 15:00: 6 Back Squats @ 65% of 1RM)*Perform reps as fast as possible.B: Metcon (6 Rounds for time)Sprint Rust 6 Rounds: 1:00 80M Sprint Max Kettle Bell Swings 72/53 AKBS 2:00 Minute Rest*Record Sprint Times:
CrossFit Protocol - CrossFitA: Metcon (Weight)EMOM: 12:00 Even: 10 GHD Situps ODD: 3 Power Snatches @ 65% of 1RM*Record weight of snatch. * Scales for GHD 5- GHD Situps Knees to Elbow Supine Toes to BarB: Metcon (AMRAP - Reps)5 Rounds: 1:00 Minute Buy in: 7 Burpees Max Clean and…
CrossFit Protocol - CrossFitA: Push Press (E2MOM 10:00 7 Reps @ 60% of 1RM)B: Metcon (3 Rounds for time)Dragon Boat Test: 3 rounds: 300M Row 3:00 Minutes RestC.: Metcon (Time)Adjust Time for Dragon Boat: http://www.concept2.com/indoor-rowers/training/calculators/weight-adjustment-calculator