Uncategorized

Tri-Modal Conditioning, Long-Duration

“Amigos”

AMRAP 7:
80/55 Calorie Bike

If athlete finishes, rest.

Rest 2 minutes

Weightlifting Strength Re-Test, Testing for Progress

Shoulder or Push Press

Find a 1-Rep Max

Rest as needed between lifts. Recommended rep scheme,
5-5-3-3-3-1-1-1-1

Weightlifting/Monostructural Conditioning, Long-Duration

“Jazz”

AMRAP 17:

60 Thrusters…

Gymnastics Strength Test

Two Max Sets:

A) Max set of Strict Pull-Ups
B) Max set of Kipping or Butterfly Pull-Ups

Athletes will complete sets in order. They can take as many attempts at each. 

Gymnastics/Weightlifting Conditioning, Long-Duration

“Crossroads of the West” – from Salt Lake City CrossFit

For Time,

3-2-1-2-3 rep sets of Wall-Walks

Between sets of wall walks…

Weightlifting Strength Re-Test, Testing for Progress

Shoulder or Push Press

Find a 1-Rep Max

Rest as needed between lifts. Recommended rep scheme,

5-5-3-3-3-1-1-1-1

Tri-Modal Conditioning, Long-Duration

“Slippery Slope”

AMRAP 20:

10 Deadlifts
20 Handstand Push-Ups
400-Meter Run

DL: SC=75-80% 1 RM, RX=245/165, RX+=315/205
HSPU: SC=<wall, RX/RX+=wall
Run: Scale if 400-m is over 3:00

Weightlifting Strength Re-Test, Testing for Progress

Back or Front Squat

Find a 1-Rep Max

Rest as needed between lifts. Recommended rep scheme.

5-5-3-3-3-1-1-1-1

Weightlifting Conditioning, Mid-Duration

“CFE 08/18/18”

5 Round for Time: In Teams of 2,
100-Meter KB Carry, single KB
50 KB Swings
25 KB Shoulder to Overhead (Single KB)

All work divided

Athletes choose load on kettlebell and barbell. Something they can do unbroken in first round for their dose to work!

Weightlifting/Gymnastics Strength/Stamina Development

EMOM 12:

Evens: 0:15 Power Cleans
Odds: 0:15 Strict Dips

Cleans: You choose load. TNG for stamina, singles for power. 
Dips: Athletes have options between any level of dips. They may advance to weighted dips.