Dumbbell Presses and Rows then Burpee Box Jumps, HSPU, Pullups and Front Squats

By | | , , , ,
Comments Off on Dumbbell Presses and Rows then Burpee Box Jumps, HSPU, Pullups and Front Squats

Every 3 minutes for 12 minutes (4 sets)

  • 6-8 x Single Arm Dumbbell Press per Arm @ 18kg
  • 6-8 x Dumbbell Bent Row per Arm @ 20kg

Then do three sets for max reps (inspired again by CF Invictus):

  • 90 seconds of the following…
    9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups
    Rest 30 seconds
  • 90 seconds of the following…
    9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups
    Rest 30 seconds
  • 90 seconds of the following…
    9 Burpee Box Jump-Overs + Max Reps of Front Squats @ 160lbs
    Rest 30 seconds

Results:  For the metcon, total reps – 49 (HSPU – 6, 5, 4, Pullups – 10, 9, 6, Front Squats – 4, 3, 2)

Split Squats then Squat Cleans, Dips, Toes to Bar

By | | , , , ,
Comments Off on Split Squats then Squat Cleans, Dips, Toes to Bar

Every 3 minutes for 12 minutes do the following increasing weight per round.

  • 4 x Bulgarian Split Squats with bar in Front Rack per side

Then not for time spend do 3 rounds of the following increase weight per round to work up to the working weight for the next round.

  • 3 x Power Cleans

Then for time do 15-12-9 of

  • Power Cleans @ 125lbs/57kg
  • Dips
  • Toes to Bar

Results:  For the split squats warmed up with empty bar then 65lb, then used 95lb, 105, 110, 115 for the working sets.  For the metcon finished in 9:47.

Week in Review for March 6 to March 12, 2017

By | |
Comments Off on Week in Review for March 6 to March 12, 2017

Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday –  – –
Wednesday W Snatch EMOM
Thursday – – –
Friday W Back Squat EMOM
Saturday G L-Sit
L-Hang
Superman		 Task
Sunday – – –

Metcon:

Day Movement
Class		 Exercises Priority
Monday M Run Task
Tuesday – – –
Wednesday WM Snatch
Burpees
Row
Kettlebell Swings		 Time
Thursday –  – –
Friday M Double Unders
Dumbbell Thrusters
Pullups		 Task
Saturday M Row 5k Task
Sunday WG Snatch
Overhead Squat
Pullups		 Time

Crossfit Games Workout 7.3 Scaled

By | | , , , ,
Comments Off on Crossfit Games Workout 7.3 Scaled

The scaling is not exactly the same as the one on the Games site, used full pullups here instead of jumping pullups and lighter weights for the snatch and OHS.

Prior to 8:00, complete  3 rounds of:

  • 6 x Pullups
  • 6 x Power Snatch + Overhead Squat @ 45 lb

Then, 3 rounds of:

  • 7 x Pullups
  • 5 x Power Snatch + Overhead Squat @ 65 lb

Prior to 12:00, complete 3 rounds of

  • 8 x Pullups
  • 4 x Power Snatch + Overhead Squat @ 75 lb

Prior to 16:00, complete 3 rounds of:

  • 9 x Pullups
  • 3 x Power Snatch + Overhead Squat @ 95 lb

Prior to 20:00, complete 3 rounds of

  • 10 x Pullups
  • 2 x Power Snatch + Overhead Squat @ 115 lb

Prior to 24:00, complete 3 rounds of:

  • 11 x Pullups
  • 1 x Power Snatch + Overhead Squat @ 135 lb

Results:  Finshed after 12 minutes with 93 reps total.

L-Sits, L-Hang and Supermans then Row 5k

By | | , , ,
Comments Off on L-Sits, L-Hang and Supermans then Row 5k

For quality take 8 minutes for each of the three (24 minutes)

  • Accumulate up to 3 minutes L-Sit
  • Accumulate up to 3 minutes L-Hang
  • Accumulate up to 3 minutes Superman

Then for time:

  • Row 5k

Results: Wanted to run but it was too cold (-16C air temp/-27C with the wind) so decided to stay indoors and row instead. L-Sit 90 seconds, Supermans 3 min, L-Hang 90 sec. Row 29:35.