Archives for December 2020

Holiday Hours
9:00a-12:00p Open Gym
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CrossFit
For load:
Every 1:00 for 10:00
1 Power Clean + 1 Front Squat + 1 Hang Clean
(make consistent increases)

For time:
8-1-7-2-6-3-5-4
Deadlift 225/155
Box Jump Over 24/20
Dumbbell Thruster 50/35
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Competitor
1 hour to establish:
For load:
Back Squat 1-1-1
*start each set with 800m Bike

For load:
Strict Press 1-1-1
*start each set with 400m Ski

For load:
Deadlift 1-1-1
*start each set with 500m Row
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Strength & Hypertrophy
Cycle 5/Week 1
Deadlift
45% 1×8
55% 1×8
65% 1×8
60% 1×8
50% 1×8

Bent Dumbbell Row
8(M) 10(H) 8(MH)
(constant load for entire cycle)

Front Pulldown
8(M) 8(MH) 8(H)

Seated Row
8(M) 8(MH) 8(H)

Rear Delt Fly
4×12 (M)

Back Extension
15-12-10 (M)

“Derive happiness in oneself from a good day’s work, from illuminating the fog that surrounds us.”
~Henri Matisse

Upper Body
For load: (constant load)
Chest Press 8-1-7-2-6-3-5-4
(alternate sets with a partner. keep rest short)

For load: (constant load)
Front Pulldown 8-1-7-2-6-3-5-4
(alternate sets with a partner. keep rest short)

For load: (constant load)
Shoulder Press 8-1-7-2-6-3-5-4
(alternate sets with a partner. keep rest short)

For load: (constant load)
Seated Row 8-1-7-2-6-3-5-4
(alternate sets with a partner. keep rest short)

For load: (constant load)
Seated Dip 8-1-7-2-6-3-5-4
(alternate sets with a partner. keep rest short)

For load: (constant load)
EZ Bar Biceps Curl 8-1-7-2-6-3-5-4
(alternate sets with a partner. keep rest short)
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Sleds
For time:
80yd Sled Push 135/90
10yd Sled Push
70yd Sled Push
20yd Sled Push
60yd Sled Push
30yd Sled Push
50yd Sled Push
40yd Sled Push
(alternate pushed with a partner)

200m Recovery Jog

Finisher
80yd Sled Pull Shuttle 135/90
80yd Backward Drag Shuttle 135/90
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Weightlifting
Power Snatch
70% 2×3
75% 2×3

Push Press
70% 2×2
75% 2×2
80% 2×2

Bent Dumbbell Row
8(M) 10(H) 8(MH)

Weighted Chin-up
3(0) 3(L) 3(M) 3(MH) 3(H)

Weighted Back Extension
3×8 (M)
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Strength & Hypertrophy
Cycle 5/Week 1
Blokz Bench Press
35% 1×8
45% 1×5
55% 1×3
60% 3×3
*based on Bench Press 1RM

Standing Press
40% 1×8
50% 1×5
60% 1×3
70% 1×1
75% 1×5

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

Alternating Side & Front Raise
3×8 (M) (each way)

Triceps Pushdown
4×8 (M)

“I am a great believer in luck, and I find the harder I work the more I have of it.”
~Stephen Leacock

CrossFit
For load:
Seated Row
15(L) 12(M) 10(MH) 8(H)
*follow each round with 20 band pull apart

3 rounds for time:
250m Row
10 Shoulder Press 95/65
250m Row
15 Dip
250m Row
20 Push-up
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Competitor
For time:
1 Mile Run

Ring Drills
20 Ring Scapular Pull-up
15 Ring Kip
10 Hips to Ring
5 Assisted Strict Ring MU
10 Assisted Muscle Down
15 Box Ring Turnover
20 Ring Scapular Dip

AMRAP 15:00
1-2-3-4-5-etc… Ring MU
15 Burpees Over Bar
10 Thrusters 95/65
(each round increased total number of Ring MU by 1)
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Weightlifting
Clean Pull from blocks (BK)
90% 1×3
100% 1×3
110% 1×3

Clean
70% 2×2
75% 1×1
80% 2×1
85% 2×2

Clean Pull
100% 3×3

Hip Thrust 15-12-10

Barbell Step-up 6-6-6
(each leg)

“You cannot fight against the future. Time is on our side.”
~William E. Gladstone

CrossFit
For load:
Tempo Back Squat (:04 ecc)
6(L) 6(M) 6(MH) 6(H)

AMRAP 12:00
50′ Walking Lunge
20 Alternating Leg Step-up
50′ Walking Lunge
20 Single-Arm Dumbbell Snatch 50/35
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Competitor
For load:Bench Press 12-12-12-12
*follow each set with 10-15 triceps push-down

6 rounds for time:
8 Toes to Bar
10 KB Swing 53/35
12 Hand Release Push-up

3 rounds for time:
Max Handstand Hold
(rest 1:00)
Max L-Hold (hanging)
(rest 1:00)
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Weightlifting
Jerk
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 3×1

Power Clean
70% 2×3
75% 2×3

Weighted Dip
8(L) 8(M) 8(MH) 8(H)

Tempo Triceps Extension (:04 ecc)
3×8 (MH)

3 rounds:
10 Plate Front Raise
10 Plate Side to Side
(alternate rounds with a partner)
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Strength & Hypertrophy
Cycle 5/Week 1
Back Squat
45% 1×8
55% 1×8
65% 1×8
60% 1×8
50% 1×8

Super Squat
8(L) 8(M) 8(MH)

Hip Thrust
2×15 (M)

Hamstring Curl
3×12 (M)

Standing Calf Raise
3×20 (M)

“There is no higher religion than human service. To work for the common good is the greatest creed.”
~Woodrow Wilson

CrossFit
For load:
Blokz Bench
12(L) 10(M) 8(MH) 6(H)

For total time:
1 round:
30 Pull-up
50 Sit-up
70 Double Under

2 rounds:
20 Pull-up
40 Sit-up
60 Double Under

3 rounds:
10 Pull-up
20 Sit-up
30 Double Under
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Competitor
5 rounds for load:
1 Power Clean
2 Hang Power Clean
3 Front Squat
(rest 1:00 between rounds. make consistent increases)

AMRAP 12:00
20 Wall Ball Shot 20/14
15 Snatch 75/55
20 Wall Ball
12 Snatch 95/65
20 Wall Ball
9 Power Snatch 115/85
20 Wall Ball
6 Snatch 135/95
20 Wall Ball
Max Rep Snatch 155/105

3 rounds:
80yd Farmers Walk
40yd Farmer/Overhead (Lt/Rt)
40yd Farmer/Overhead (Rt/Lt)
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Weightlifting
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 2×2

Snatch Pull
100% 3×3

Back Squat
65% 1×5
75% 1×5
85% 1×5
80% 1×5
70% 1×5

Barbell Sit-up 6-6-6
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Cycle 5/Week 1
Bench Press
45% 1×8
55% 1×8
65% 1×8
60% 1×8
50% 1×8

Sling Shot Bench Press
80% 1×1
85% 1×1
90% 1×1

Weighted Dip
5(0) 5(L) 5(M) 3×5(MH)

Hammer Curl
8(L) 8(M) 8(MH) 8(H)

Skull Crusher
8(L) 8(M) 8(MH) 8(H)

“I can’t understand why people are frightened of new ideas. I’m frightened of the old ones.”
~John Cage

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

Upper Body
Chest Press 8×8 (M)
(rest :30 between sets)

Front Pulldown 8×8 (M)
(rest :30 between sets)

Shoulder Press 8×8 (M)
(rest :30 between sets)

Seated Row 8×8 (M)
(rest :30 between sets)

Seated Dip 8×8 (M)
(rest :30 between sets)

Upright Row 8×8 (M)
(rest :30 between sets)
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Sleds
5 rounds:
20yd Sled Push Shuttle 180/135
(alternate shuttles with a partner)

4 rounds:
40yd Sled Push Shuttle 135/90
(alternate shuttles with a partner)

3 rounds:
60yd Sled Push Shuttle 90/45
(alternate shuttles with a partner)

2 rounds:
80yd Sled Push Shuttle 45/0
(alternate shuttles with a partner)
________________________

Weightlifting
At a constant load:
Every 1:00 for 10:00
1 Snatch at 80%
(decrease load by 5% if you miss)

For load:
Every 1:00 for 10:00
1 Clean + 1 Front Squat + 1 Jerk
(make consistent increases)

Tempo Front Squat (:04 ecc)
80% 4×2

Weighted Plank Hold 3x :20
(add weight as able)
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Cycle 4 / Deload Week
Twisting Bent Dumbbell Row
8(L) 3×8(M)

Front Pulldown
8(L) 3×8(M)

Seated Row
8(L) 3×8(M)

Deadlift
35% 1×8
45% 1×5
55% 1×3
65% 3×3

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

Back Extension
3×10 (0)

“It is not living that matters, but living rightly.”
~Socrates

Gym Closed for Christmas

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

Upper Body
3 rounds:
No rest between exercises.
8-12 Incline Press
8-12 Pec Deck
8-12 Chest Press
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Rear Delt Fly
8-12 Seated Row
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
8-12 Front Plate Raise
8-12 Shoulder Press
8-12 Rear Delt Fly
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
8-12 Biceps Curl
8-12 Triceps Pushdown
20-30 Gripper
(alternate rounds with a partner)
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Sleds
5 rounds:
20yd Sled Push Shuttle 180/135
(alternate shuttles with a partner)

4 rounds:
40yd Sled Push Shuttle 135/90
(alternate shuttles with a partner)

3 rounds:
60yd Sled Push Shuttle 90/45
(alternate shuttles with a partner)

2 rounds:
80yd Sled Push Shuttle 45/0
(alternate shuttles with a partner)
___________________________________

Weightlifting
Power Snatch
70% 2×3
80% 3×2

Push Press
75% 2×3
85% 3×2

Bent Dumbbell Row
8(M) 10(H) 8(MH)

Weighted Chin-up
4(0) 4(L) 4(M) 4(MH) 4(H)

Weighted Back Extension
3×8 (M)
_________________________________

Strength & Hypertrophy
Cycle 4 / Deload Week
Arnold Press
8(L) 3×8(M)

Close Grip Bench Press
35% 1×8
45% 1×5
50% 1×3
55% 3×3

Standing Shoulder Press
40% 1×8
50% 1×5
60% 1×3
65% 3×3

Dumbbell Lateral Raise
4×12 (M)

Triceps Extension (you pick)
4×12 (M)

“Good actions give strength to ourselves and inspire good actions in others.”
~Samuel Smiles