Category: Workouts

Mar. 4-10, 2019

by botiller19, posted in Workouts

Monday

Primary: Gymnastics + Weightlifting Workout

Secondary: Monostructural Workout

Tuesday

Primary: Gymnastics Workout

Secondary: Monostructural + Weightlifting Workout

Wednesday

Rest Day

Thursday

Monostructural + Gymnastics + Weightlifting Workout (not for time)

The goal is to prime for Open 19.3.

Friday

Open 19.3

Saturday

Primary: Weightlifting Workout

Secondary: Monostructural + Gymnastics Workout

 

Programming template inspired by: https://library.crossfit.com/free/pdf/06_03_CF_Template.pdf

Jan. 14-20, 2019

by botiller19, posted in Workouts

Long

“Jerry”

Run 1 Mile

Row 2000m

Run 1 Mile

Medium

“Open 14.5/16.5”

21-18-15-12-9-6-3

Thruster (95/65)

Bar Facing Burpee

Short

“Open 13.4”

7 Min AMRAP

3 Clean and Jerks (135/95)

3 Toes-to-bars

6 Clean and Jerks (135/95)

6 Toes-to-bars

9 Clean and Jerks (135/95)

9 Toes-to-bars

Continue adding 3 reps each round

Muscle Endurance

4 Rounds

10 Strict Pull-ups

10 Handstand Push-ups

Powerlifting

5×6 Deadlift @ 70-80% 1 RM

Perform new set every 2:00

Olympic Lifting

7×2 Snatch @ 70-80% 1 RM

Perform new set every 1:30; drop and reset after first rep

Jan. 7-13, 2019

by botiller19, posted in Workouts

Long

“Kelly”

5 Rounds

Run 400m

30 Box Jumps (24/20)

30 Wall Balls (20/14)

Medium

10 Rounds

15 Deadlifts (135/95)

15 Push-ups

Short

“Open 11.1/14.1”

10 Min AMRAP

30 Double Unders

15 Power Snatches (75/55)

Interval

6 x 500m Row; Rest 1:30 between intervals

Powerlifting

5×6 Bench Press @ 70-80% 1 RM

Perform new set every 2:00

Olympic Lifting

7×2 Clean and Jerk @ 70-80% 1 RM

Perform new set every 1:30; drop and reset after first rep

Dec. 31-Jan. 6, 2019

by botiller19, posted in Workouts

Long

“Eva”

5 Rounds

Run 800m; 600m; 400m; 200m

30 Kettlebell Swings (70/53; 53/35; 44/26; 35/18; 26/15)

30 Pull-ups; 15 Pull-ups; 15 Bar Kips + 15 Ring Rows

Medium

12 Min AMRAP

1 Squat Snatch (155/100; 135/85; 105/70; 80/55; 55/35)

3 Clean and Jerks (155/100; 135/85; 105/70; 80/55; 55/35)

30 Double Unders; 15 Double Unders; 30 Single Unders; 15 Single Unders

Workout from CrossFit.com

Short

9 Thrusters (65/45; 55/35; 45/30; 35/25; 25/15)

Row 1000m; 750m; 500m

15 Thrusters (65/45; 55/35; 45/30; 35/25; 25/15)

Row 1000m; 750m; 500m

21 Thrusters (65/45; 55/35; 45/30; 35/25; 25/15)

Workout from CrossFit.com

Muscle Endurance

12 Min AMRAP

1 Strict Pull-up; 2 Push-ups; 3 Squats

2 Strict Pull-ups; 4 Push-ups; 6 Squats

3 Strict Pull-ups; 6 Push-ups; 9 Squats

4 Strict Pull-ups; 8 Push-ups; 12 Squats

Continue until 12 minutes have finished

To scale, do ring rows instead of strict pull-ups and knee push-ups instead of regular.

Workout from CrossFit.com

Powerlifting

5×6 Back Squat @ 70-80% 1 RM

Perform new set every 2:00

Olympic Lifting

7×2 Hang Snatch @ 65-75% 1 RM

Perform new set every 1:30; drop and reset after first rep

Dec. 17-23, 2018

by botiller19, posted in Workouts

1) Long Conditioning

Complete a conditioning workout that takes more than 20:00

2) Medium Conditioning

Complete a conditioning workout that takes between 10:00 and 20:00

3) Short Conditioning

Complete a conditioning workout that takes between 4:00 and 10:00

4) Lower Body Strength

Complete a workout that focuses on lower body strength/muscle endurance.

Possible Movements:

  • Back Squat; Front Squat; Goblet Squat; Single Leg Squat; Air Squat
  • Walking Lunge; Front Rack Lunge; Back Rack Lunge
  • Deadlift; Sumo Deadlift; Single Leg Deadlift

Possible Workouts:

  • 10 x 1 every 1:00; Start at 85% and work up
  • 7 x 2 every 1:30; Start at 82.5% and work up
  • 5 x 3 every 2:00; Start at 80% and work up
  • 5 x 5 every 2:00; Start at 70% and work up
  • 4 x 8 every 2:30; Start at 65% and work up
  • 3 x 10 every 3:00 Start at 60% and work up
  • Tabata – 8 Rounds of 20 seconds on, 10 seconds off
  • “Death by weight” – start at a percentage of 1 RM and add 5 to 10 pounds every 1:00, 1:30, or 2:00
  • “Death by reps” – use a percentage of 1 RM and complete 1 rep in minute 1, 2 reps in minute 2, 3 reps in minute 3, and continue until unable to complete work with good form in allotted time.

5) Olympic Lifting

Complete a workout that focuses on olympic lifting strength/technique.

Possible Movements:

  • Snatch; Hang Snatch; High Hang Snatch; Power Snatch; Hang Power Snatch; High Hang Power Snatch; Snatch Balance; Snatch High Pulls; Snatch Pulls
  • Clean and Jerk; Hang Clean and Jerk; High Hang Clean and Jerk; Power Clean and Push Jerk
  • Clean; Hang Clean; High Hang Clean; Power Clean; Hang Power Clean; High Hang Power Clean
  • Split Jerk; Push Jerk; Squat Jerk

Possible Workouts:

  • 10 x 1 every 1:00; Start at 75% and work up
  • 7 x 1 every 1:30; Start at 80% and work up
  • 6 x 2 every 1:45; Start at 75% and work up
  • 5 x 3 every 2:00; Start at 70% and work up
  • Tabata – 8 Rounds of 20 seconds on, 10 seconds off
  • “Death by weight” – start at a percentage of 1 RM and add 5 to 10 pounds every 1:00, 1:30, or 2:00
  • “Death by reps” – use a percentage of 1 RM and complete 1 rep in minute 1, 2 reps in minute 2, 3 reps in minute 3, and continue until unable to complete work with good form in allotted time.