Uncategorized

Gymnast/Monostr Conditioning Long-Duration (Intervals)  “Triple Twos” AMRAP 25, In Teams of 3:200 calorie row or bike*200 burpee box jump-overs200 ring rows, single-ring All work divided. 1 works, 2 rest. *Teams of 3 women: 170 cals*Co-ed teams: 185 calories BBJO: SC=light & fast, RX=24/20, RX+=30/24RR: RX/RX+=feet straight down from static ring hang, hip-high

Weightlifting/Monostructural Conditioning, Long Duration

In Teams of 3, 

AMRAP 9:
10 Front Squats
50 Single Unders

Rest 2 Minutes

AMRAP 9: 
10 Overhead Squats 
50 Single Unders

Teammates take turns completing full rounds. 

FS: SC=40% 1RM, RX=115/75, RX+=135/95
OHS: SC=40% 1RM, RX=95/65, RX+=115/75
SU:RX+=40 single-leg singles, 20/leg 

Weightlifting Strength Development, Wk. 1 of 4

Bench Press:

5-5-5-5-5

Athletes should perform this 5×5 at 80% of 1RM.

Rest as needed between sets. 

“CFE 09/05/18”

AMRAP 22: 
50 Pull-ups
20 Toes-to-Bar
50 Air Squats
20 Toes-to-Bar

“Booty Work”

E2MOM 16:

Evens: 16 DB Step-ups, 8/leg
Odds: 16 DB Glute Bridges 

Athletes may use 2 dumbbells for step-ups and 1 for glute bridges. 

“Cluster-Up” – Repeat

3 Rounds for Time:
7 Clusters 
7 Muscle-ups 

Weightlifting/Gymnastics Conditioning, Long Duration

For Time: Teams of 2,

Buy-In: 60 Burpee Pull-up

Then, 
50 Hang Power Snatches
50 Overhead Squats
100 Parallette Shoot Throughs
100 Wall-ball Sit-up Passes

HSS: SC=40-50% 1RM, RX+95/65, RX+=115/75
PAR: SC=on box, RX/RX+=para.

Athletes choose hardest pull-up option for today.

Weightlifting Strength Re-Test, Testing for Progress

Conventional or Sumo Deadlift

Find a 1-Rep Max

Recommended rep scheme,
5-5-3-3-3-1-1-1-1

Rest as needed between lifts.

Gymnastics/Monostructural Conditioning, Long-Dura. 

“Sunday 180819” – CrossFit Mainsite Workout

For Max Reps:

5 x 2 Minute Rounds
10 Burpees
200-Meter Sprint
Max Reps of Burpees*

Weightlifting Strength Re-Test, Testing for Progress

Back or Front Squat

Find a 1-Rep Max

Recommended rep scheme,
5-5-3-3-3-1-1-1-1

Rest as needed between lifts.