Archives for November 2020

CrossFit
For load:
Tempo Bulgarian Split Squat (:04 ecc)
8(L) 8(M) 8(H)

5 rounds for total reps:
1:00 Commando
1:00 Calorie Row
1:00 Double Under
1:00 Rest
_____________________________

Competitor For load:
Every 2:00 For 6:00
1 Snatch
(make consistent increases)

At a moderate load:
Front Squats 6-6-6
(make consistent increases)

5 rounds for time:
5 Deadlift 275/185
10 Burpee Over the Bar
________________________________

Weightlifting
Pause Jerk (:02 in dip)
70% 2×3
75% 2×3

Pause Power Clean (:02 in catch)
70% 2×3
75% 3×2

Close Grip Bench Press
8(L) 8(M) 8(MH) 8(H)

Triceps Extension
12(L) 10(M) 8(H) 15(M)

3 rounds:
8 Plate Front Raise
8 Dumbbell Lateral Raise
(alternate rounds with a partner)
___________________________________

Strength & Hypertrophy
Cycle 4 / Week 1
Back Squat
35% 1×8
45% 1×5
55% 1×3
65% 1×1
70% 3×3

Super Squat
5(M) 10(H)

Leg Curl
12(L) 10(M) 8(H)

Leg Press
10(M) 15(H)

Standing Calf Raise
3×20 (M)

“Vision is the art of seeing what is invisible to others.”
~Jonathan Swift

CrossFit
For load:
Weighted Dip
5(0) 5(L) 5(M) 5(MH) 5(H)

AMRAP 15:00
15 Deadlift 115/85
10 Toes to Bar
5 Shoulder to Overhead 115/85
__________________________________________

Competitor
5 rounds for load:
2 Push-Press
2 Weighted Chin-up
(rest 1:00 between rounds)

2 rounds:
80yd Suitcase Carry (Left)
40yd OH Carry (Left)
80yd Suitcase Carry (Right)
40yd OH Carry (Right)

3 rounds for total reps:
:30 Double Under
1:00 Handstand Push-up
1:30 Calorie Row
1:00 Rest
__________________________________________

Weightlifting
Snatch Grip Thruster 5-4-3-2-1
(make consistent increases)

Snatch
70% 2×3
75% 2×3

Snatch Pull
90% 2×3
100% 3×2

Back Squat
50% 1×5
60% 1×5
70% 1×5
65% 1×5
55% 1×5

Tempo Incline Sit-up (:04 ecc) 3×8
(add weight when ready)
________________________________________

Strength & Hypertrophy
Cycle 4 / Week 1
Bench Press
35% 1×8
45% 1×5
55% 1×3
60% 1×1
65% 1×1
75% 1×5

Sling Shot
85% 2×2

Dumbbell Fly
8(L) 8(M) 8(MH) 8(H)

Weighted Dip
5(0) 5(L) 5(M) 5(MH) 5(H)

Barbell Curl
6(L) 6(M) 6(MH) 6(H)

Reverse Grip Curl
4×12 (M)

“No bird soars too high if he soars with his own wings.”
~William Blake

Upper Body
“Drop Sets”
Chest Press

“Drop Sets”
Supinated Cable Pulldown

“Drop Sets”
Shoulder Press

“Drop Sets”
Cable Seated Row

“Drop Sets”
Seated Dip

“Drop Sets”
Upright Row

Band Pull Apart 3×25

“Drop Sets”
Select a weight that allows 12-15 reps, fresh.
Set 1: AMRAP
(No rest)
Set 2: Decrease weight by 20%. AMRAP
(No rest)
Set 3: Decrease weight by another 20%. AMRAP
(no rest)
Set 4: Decrease weight by another 20%. AMRAP
__________________________________________________

Sleds
3 rounds:
20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
60yd Sled Push Shuttle
80yd Sled Push Shuttle
200m Recovery walk
(alternate shuttles with a partner)
__________________________________________________

Weightlifting
Snatch
3 waves:
70% 1×2
75% 1×2
80% 1×2

CleanJerk
2 waves:
65% 1×2
70% 1×2
75% 1×2

1.5 Front Squat
75% 3×3

Weighted Plank Hold
3x :30 (add weight as able)

“Old age and treachery will always beat youth and exuberance.”
~David Mamet

Holiday Hours
9:00a-12:00p
___________________________

CrossFit
For load:
Every 1:00 for 10:00
2 Power Clean + 1 Thruster
(make consistent increases)

4 rounds for time:
30 Double Under
30 Wall Ball Shot 20/14
30 Calorie Row
__________________________

Competitor
For load:
Every 2:00 For 8:00
2 Clean & Jerk
(make consistent increases)

For time:
30 DB Clean 50/35
50 DB Walking Lunge 50/35 (single dumbbell)
70 Double Under
30 DB Clean 50/35
50 DB Step-up 50/35 (single dumbbell)
70 Double Under

For time:
100 Flutter Kick
80 Bicycle Crunch
60 Weighted Sit-up
40 V-up
20 GHD Sit-up
___________________________

Strength & Hypertrophy
Cycle 3 / Deload Week
Pullover
2×8 (M)

Bent Barbell Row
2×8 (M)

Chin-up
2×8 (0)

Seated Row
2×8 (M)

Rear Delt Fly
2×12 (M)

“As I grow older, I pay less attention to what men say. I just watch what they do.”
~Andrew Carnegie

Holiday Hours:
8:00a-10:00a Open Gym
____________________________________________

Upper Body
Weighted Dip 6-5-4-3
(make consistent increases)

Weighted Chin-up 6-5-4-3
(make consistent increases)

Skull Crusher 10-8-6-15
(make consistent increases. decrease on final set)

Seated EZ Bar Curl 10-8-6-15
(make consistent increases. decrease on final set)

Overhead Cable Triceps Extesnion 10-12-14-16
(decreasing load)

Biceps Curl 10-12-14-16
(decreasing load)

Single-Arm Band Triceps Pushdown 3×25

Gripper 3×25
______________________________________________

Sleds
3 rounds:
20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
60yd Sled Push Shuttle
80yd Sled Push Shuttle
200m Recovery walk
(alternate shuttles with a partner)
_____________________________________________

Weightlifting
Power Snatch
70% 4×3

Push Press
70% 4×4

Bent Barbell Row 10-10-10

Front Pulldown 10-10-10

3 rounds:
12 Rear Delt Fly
12 Face Pull
(alternate rounds with a partner)
____________________________________________

Strength & Hypertrophy
Cycle 3 / Deload Week
Reverse Grip Bench Press
35% 1×8
45% 1×5
50% 1×3
55% 1×3
*based on Bench Press 1RM

Dumbbell Shoulder Press
2×8 (M)

Upright Row
2×8 (M)

Skull Crusher
2×8 (M)

Cable Triceps Pushdown
2×12 (M)

“An investment in knowledge pays the best interest.”
~Benjamin Franklin

CrossFit
4 rounds:
3 Tempo Chin-up (:06 ecc)
10 Cross Bench Dumbbell Pullover
(alternate rounds with a partner)

“The Dirty Donkey”
10 rounds for time:
3 Handstand Push-up
5 Pull-up
7 Burpee
9 Kettlebell Swing 53/35
11 Sit-up
____________________________________

Competitor
8 rounds for calories:
:20 Row
:10 Rest
:20 Ski Erg
:10 Rest

Skill
3 rounds:
3 Tempo C2B Pull-up (:04 ecc)
3 Pullover
3 Glide Kip Hips to Bar

For time:
1-2-3-4-5-6-7-8
Bar Muscle-up
(x2) Burpees to 6″
__________________________________

Weightlifting
Clean from blocks (BK)
70% 2×3
75% 3×2

Clean Pull
90% 4×4

Barbell Shrug 10-10-10

Hip Thrust 12-12-12

Leg Press 3×15

“Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. Go out and get busy.”
~Dale Carnegie

CrossFit
For load:
Tempo Front Squat (:04 ecc)
2(L) 2(M) 2(MH) 2(H)

3 rounds for time:
800m Run
30 Steps Walking Lunge
10 Single-Arm Dumbbell Shoulder to Overhead 50/35 (each arm)
___________________________________

Competitor
For load:
Every 2:00 For 8:00
2 Snatch
(make consistent increases)

For load:
Front Squat 3-3-3-3-3-3
(make consistent increases)

For time:
15 Deadlift 135/95
30 Handstand Push-up
12 Deadlift 225/155
30 Ring Dip
9 Deadlift 315/225
30 Hand Release Push-up
__________________________________

Weightlifting
Pause Jerk (:02 in dip)
70% 2×3
75% 3×2

Pause Power Clean (:02 in catch)
70% 4×3

Close Grip Bench Press 8-8-8-8

Triceps Extension 10-10-10-10

3 rounds:
10 Plate Front Raise
10 Dumbbell Lateral Raise
(alternate rounds with a partner)
_________________________________

Strength & Hypertrophy
Cycle 3 / Deload Week
Back Squat
35% 1×8
45% 1×5
55% 1×3
60% 1×3
65% 1×3

Super Squat
2×8 (M)

Leg Curl
2×12 (M)

Leg Press
2×15 (M)

Standing Calf Raise
2×20 (M)

“The real business of life is trying to understand each other.”
~Gilbert Parker

CrossFit
For load:
Weighted Dip
8(L) 8(M) 8(MH) 8(H)

“11.1”
AMRAP 10:00
30 Double Under
15 Power Snatch 75/55
_______________________________

Competitor
5 rounds for load:
4 Push-Press
4 Weighted Chin-up
(1:00 Rest)

For time:
80yd DBall Carry 100/80
80yd Sled Pull 135/90
40yd Dball Carry 150/100
40yd Sled Pull 225/135

AMRAP 15:00
200m Run
3 Rope Climb
200m Run
15 Toes to Bar
_________________________________

Weightlifting
At a moderate load:
Snatch Grip Thruster 3-3-3-3
(make consistent increases)

Snatch
70% 2×3
75% 3×2

Snatch Pull
90% 4×4

Back Squat
45% 1×5
55% 1×5
65% 1×5
60% 1×5
50% 1×5

Tempo Incline Sit-up (:04 ecc) 3×8
________________________________

Strength & Hypertrophy
Cycle 3 / Deload Week
Bench Press
35% 1×8
45% 1×5
55% 1×3
60% 1×3
65% 1×3

Sling Shot Bench Press
75% 3×1

Dumbbell Fly
2×8 (M)

Dip
2×8 (0)

Reverse Grip Curl
2×12 (M)

“Believe those who are seeking the truth. Doubt those who find it.”
~Andre Gide