10-5-3
PVC Pass Throughs
Around the Worlds
6-4-2(empty barbell)
Back Squats
Snatch Grip Push Press
Overhead Squats
21-15-9 reps, for time of:
One Arm Alternating Dumbbell Snatch 50/35
Burpee Over Dumbbell
20 Minute Time Cap
4 Rounds
18 Burpees
15 Wall Balls 20/14
12 Deadlift 225/155
Beginner: Negatives 5 sets of 5 Reps (work up to 5-second hold) or 5 sets of 5 banded pull-ups – (banded pull-ups must be strict – think slowed and controlled-least band resistance as possible)
Intermediate: Chin-Ups 5 Sets of 5 Reps
Advanced (Must Have 5 Strict Pull-ups): Perform 5 sets of Max-Effort Strict Pull-ups resting 3 minutes between each set.
Partner Workout
25 Minute AMRAP
Buy In: 100 Calorie Row
then,
50 Thrusters
25 Burpees
200m Run
increase weight each round
75/55 – 95/65 – 115/75 – 135/95 – 155/105
From the moment I stepped on the floor of a CrossFit gym, I was hooked. Powerlifting, Olympic weightlifting, calisthenics, gymnastics….all rolled into one. One hell of a workout my friends.
It’s Bootcamp with a barbell and it’s a beautiful thing. High-intensity movements leave you gasping for air and wondering where this exercise program has been all your life.
Don’t believe me? Just ask the hundreds of thousands other CrossFitters around the world and I’m certain they’ll be ready to tell you too.
However, CrossFit is more than just an exercise program. It’s become a sport as well. Ever watch the CrossFit Games on ESPN? Well, what you’re watching is the Super Bowl of CrossFit. It’s the elite of the elite in fitness where strength, agility, and conditioning are all rolled into one. Continue reading “Step-by-Step Guide to Becoming A Better CrossFitter”
Dragon Pose (1 Min Each Leg)
2 Rounds:
10 Good Mornings (Empty Bar)
10 Air Squats
5 Tuck Jumps
20 Minute AMRAP
60 Wall Balls 20/14
50 American KB Swings 53/35
40 Box Jumps 24/20
30 Burpees
20 Front Squat 115/75
10 Chest to Bar Pull-ups (20 Pull-ups Scaled)
3 Rounds
10 PVC Pass Throughs
10 OH Squats (Bar)
10 Hang Snatches (Bar)
5 Burpees
5 Minutes to Build Up to a Heavy 2 Rep Touch-N-Go Power Snatch
Then Perform 2 Rep Touch-N-Go EMOM For 10 Minutes
7 Minute AMRAP
15 Overhead Squats 95/65
10 Toe 2 Bar
then 3-minute rest…
15 Minute Time Cap
4 Rounds
12 Power Snatches 95/65
12 Front Rack Lunges 95/65
10 PVC Pass Thru
10 Air Squats
5 Push Press (Bar Only)
5 Supermans
Start at 80% of 1RM and work to a heavy 3 rep.
22 Minute Time Cap
100 Double Unders
then…
5 Rounds
10 Deadlift 155/105
10 DB Snatches 50/35
10 HSPU
Cash Out: 100 Double Unders
10-5-3
PVC Pass Throughs
Around the Worlds
6-4-2(empty barbell)
Back Squats
Snatch Grip Push Press
Overhead Squats
Complete 3 sets of the following
5 reps @ 65% of 1RM
5 reps @ 75% of 1RM
5+ reps @ 85% of 1RM
(+ means max reps)
*record reps and weight of last set
20 Minute Time Cap
21-15-9
Box Jumps 24/20
Front Squats 135/95
—immediately into—
21-15-9
Power Cleans 135/95
Lateral Burpees
Add 1 second for each rep not completed in 20 minutes.
Wrist Mobility then:
2 Rounds
5 Hang Power Cleans (Start at Hip)
5 Hang Power Cleans (Start at Mid-Thigh)
5 Power Cleans (Start at Bottom)
5 Hang Cleans (Start at Hip)
5 Hang Cleans (Start at Mid-Thigh)
5 Cleans (Start at Bottom)
10 Minute EMOM – Complete 2 sets of 1 Power Clean and 1 Push Jerk for 10 minutes
1 Minute of Air Squats
2 Minutes of Double Unders
3 Minutes of HR Push-ups
4 Minutes of AbMat Situps
5 Minutes of Pull-ups
18 Minute AMRAP
10 Strict Press 95/65
15 Ring Dips
20 Ball Slams 20/15
400m Run
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