Month: July 2019

CrossFit 201 – CrossFit

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Warm-up

4 ROUNDS (progress movement every round)

:30 of…Single Unders – Fast Singles – High Jump Singles – DU’s or attempts

10 Reps of…Plate DL – Plate Power Clean – Plate G2O – Plate Thruster

10 Reps of…BW Lunge – Lunge with Twist – Groiner with Twist – Bootstrapper

Metcon

Metcon (3 Rounds for reps)

EVERY 9:00 FOR 27:00 MINUTES…

1500 meters Row

25 Plate Ground to Overhead RX+(45/35)| RX(35/25)

Max Double Unders in Remaining Time
Score the max double unders per round

Cool Down

“SUNS OUT, GUNS OUT”

3 SETS

15 DB Floor Press (Heavy)

:45 “Gun Hold” w/ Plate*

*Gun Hold is holding plate at waist height in 1/2 curl and elbows pinned to body

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CrossFit 201 – CrossFit

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Warm-up

3:00 EZ Pace on Bike or Row Then…

2 ROUNDS

20 Alt. V-Ups

10 PVC Good Mornings 10 Alt. Cossack Squat

Into…

2 ROUNDS

20 Atl. Superman

10 Reverse Lunges

5 PVC Kang Squat (:03 pause at bottom)*

STRENGTH

STRENGTH

5-5-3-3-1-1 Back Squat

-Rest at Least 2:00 between Sets-

*Week 5 of Squat Cycle.

Deload week and set-up week.

Goal is intentional building toward

Moderate-Heavy single…no missed reps.

5-5…Moderate

3-3…Moderate-Heavy

1-1…Moderate-Heavy+

Back Squat (5-5-3-3-1-1)

Metcon

Metcon (Time)

Time Cap: 8 minutes

“SPEED DEMON”

3 ROUNDS FOR TIME

30 Single DB Front Squat RX+(35/25)| RX(25/20)

30 Up-Downs

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CrossFit 201 – CrossFit

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Warm-up

On A 3 MINUTES RUNNING CLOCK…

:30 Slow pace on bike

:30 Sprint

-THEN-

AMRAP X 9 MINUTES

7/7 DB Single Arm Bent Over Row

25’ Bear Crawl

25’ Reverse Bear Crawl

7/7 DB Single Arm Thruster

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes

20/15 Cal Bike

15 Hand Release Push-up

2 Rope Climb

Cool Down

FINISHER

ON A 10:00 RUNNING CLOCK…

HS Walk Play*

*Suggested Drills…

Beginners – Pike Walk or HS Hold

Intermediates – Box Rotation or Wall Walk

Advanced – Max Distance Walk

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CrossFit 201 – CrossFit

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Warm-up

EXTENDED WARM-UP

3 SETS

5 Tempo DB Push Press (30X1)

5 Tempo Deadlift (31X1)

*Each Set increase weight on DL.

Workout weight for final set.

Metcon

Metcon (Time)

FOR TIME

40-30-20

Deadlift RX+(185/125)| RX(135/95)

DB Push Press RX+(50/35)| RX(35/25)

Box Jump (24/20)

Cool Down

COOL DOWN

FOR RECOVERY*

3:00 Banded Hamstring Stretch

3:00 Lat/Shoulder Distraction

*Perform stretches for 1:30 on each side.

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CrossFit 201 – CrossFit

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Warm-up

AMRAP 5 minutes

100 meter Row

10 Alternate Groiners

10 DB Strict Press (Light)

5 PVC Pass Thru + OHS (1 pass + 1 OHS = 1 Rep)

Rest 1:30

AMRAP 5 minutes

100 meter Row

10 DB Front Squat

10 DB Push Press

5 Up-Downs (speedy hips!)

Into Barbell Warm up:

10/10 Elbow Punches with BB (Front Rack)

10 BB Back Rack Lunges

10 BB Kang Squats

10/10 Elbow Punches with BB (Front Rack)

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Cool Down

FINISHER

“SUNS OUT, GUNS OUT”

FOR QUALITY

2 SETS

20 Empty Barbell Curls*

Max Chin Over Bar Hold

or Max Top of Ring Row Hold

*Curls should be slow and controlled

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CrossFit 201 – CrossFit

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Warm-up

AMRAP 5 minutes

5 KB Deadlift

10 Russian KB Swings

15 Jumping Jacks

20 Mountain Climbers

Into:

Group 400 meter run!

Bring your Coach!

Stay together as a big group,

no one gets left behind 🙂

LINE DRILLS PRE-WORKOUT

On a 30’ distance perform the following… Walking and pulling knees to chest

Walking quad stretch

Toy soldiers

Butt Kickers

High Knees

Shuttle Run

Metcon

*Partner 1 works while Partner 2 rests.

In part 1, Partners alternate

every 200 meters run.

In part 2, Partners alternate

after every full round of 4-8-16.

Metcon (AMRAP – Rounds)

PARTNER WORKOUT

IN TEAMS OF 2…

AMRAP 12 minutes

200 meters Run

-Rest 1:30-

AMRAP 12 minutes

4 Push-ups

8 KB Swing RX+(53/35)|RX(35/26)

16 Double Unders

Cool Down

FOR RECOVERY

5:00 Foam Rolling*

*Focus on upper/lower back,

lats and calves.

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CrossFit 201 – CrossFit

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Warm-up

Junkyard Dog Warm Up…

Grab a partner for this one and have some fun…

P1: L-Sit on the floor with arms extended to make the letter T.

P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump over the other arm)

After 10 reps, switch positions, after both have gone move on to part 2.

P1: Hold in the bottom of a push up on the floor until P2 jump over, perform a push up and hold in plank as P2 crawls under.

P2: Perform 10 Reps (1 Rep = Jump over, crawl under)

Into Bergener Warmup!!!!

3 Rounds, 3 reps of each movement

1. Down and Up

2. Elbows High and Outside

3. Muscle Clean

4. Clean Drop

5. Hang Power Clean (from the knee)

EXTENDED WARM-UP

ON A 10:00 RUNNING CLOCK…

Build Load & Refine Technique

for Workout

STRENGTH

Metcon (AMRAP – Reps)

“THE CALI BEAR”

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk

RX+(225/155)| RX(155/105)

*Beginners should scale weight

to a moderate load and perform

2-3 reps on the minute,

resting as needed to ensure

proper mechanics.

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CrossFit 201 – CrossFit

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Warm-up

3 ROUNDS*

*Each round will progress in complexity,

with the row building in intensity each time.

250 meter Row (Easy – Mod – Hard)

10 Air Squat – PVC Front Squat – PVC Overhead Squat

7 Push Up – Ring Dip – Dip Negative

7 Scap Pull Up – Chin Ups – Pull Ups

7 Sit Ups – Lying Leg Lift – Hanging Knee Raise

Technique / Skill Work

EMOM x 8 MINUTES

MIN 1 – 3-5 Reps Tall Box Jump

MIN 2 – Max L-Hang or Tuck-Hang

Metcon

Metcon (3 Rounds for reps)

3 SETS FOR MAX REPS

1:00 Cal Row

1:00 Strict Ring Dip or Bench Dip

1:00 Box Jump (24/20)

1:00 Toe to Bar

-Rest 1:00 between Sets-

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CrossFit 201 – CrossFit

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Warm-up

2 minute moderate pace bike ride followed by…

2 ROUNDS

10 Banded Glute Bridges

8 V-Ups

6 Up-Down + Broad Jump

Into…

2 ROUNDS

10 Kang Squats

8 Strict Presses

6 Hang Muscle Snatches*

Pre Workout Prep*

*To be performed after the squat session, prior to the workout.

2 SETS OF:

10 PVC Pass Throughs

5 PVC Overhead Squats

5 Push Ups

STRENGTH

5×3 (20X1)

Back Squat @70-80% of 1 rep max*

-Rest at Least 2:00 between Sets-

*Week 4 of Squat Cycle.

Heavier than the previous

week’s 5×3.

Back Squat (5 x 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9 minutes

9 Overhead Squats RX+(95/65)| RX(65/45)

9 Bar Facing Burpees

Cool Down

FOR RECOVERY

5:00 Slow Pedal on Bike

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CrossFit 201 – CrossFit

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Warm-up

4 ROUNDS

(Increasing Effort Each Round on Bike)

10/8 Calorie Bike

10 Ring Rows

10 KB Filly Lunges (5 each)*

:20 Double KB Front Rack Hold at the Bottom of Squat (Light!)

*Filly Lunge — Athletes will hold one

KB in front rack and one KB overhead.

Metcon

Metcon (8 Rounds for reps)

EMOM x 24 MINUTES

MIN 1 – 15/12 Cal Bike

MIN 2 – Gymnastic Pull of Choice*

MIN 3 – :30 Double KB Front Rack Hold

(Athlete Choice, Heavy)

*Options for Gymnastics Pull…

5-10 Ring Rows

5-10 Strict Pull-ups

5-15 Kipping Pull-ups

1-2 Legless Rope Climbs

2-3 Rope Climbs

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