Week 8 Day 4

Posted: February 22, 2017 in Uncategorized


26.2 CrossFit – CrossFit

Warm-up (No Measure)

1x 400M Run

2x Through

Bear Crawl

:30s Hollow Hold

:30s Arch Hold

12 Shoulder taps (6ea)

Bench Press (5@40% 5@50% 5@60% of training max)

Weighted Pull-ups (3×5)

Focus is to be on the concentric pulling motion. Do NOT scale by doing negatives. Instead do another explosive concentric pulling motion, like ring rows w a vest on, or even a bent over barbell row

Metcon (No Measure)

15 Minute EMOM

Min 1) 15 Double Unders

Min 2) 3 Muscle Ups

Min 3) 8 Dumbbell Clusters 35/25
Should do each movement for 5 sets total

Week 8 Day 3

Posted: February 22, 2017 in Uncategorized


26.2 CrossFit – LBN

Shoulder Press (3×5)

Metcon (Time)

3 RFT

500M Run

35 Burpees

Week 8 Day 3

Posted: February 21, 2017 in Uncategorized


26.2 CrossFit – CrossFit

Warm-up (No Measure)

1x Row 500M

2x Through

10 PVC Pass Through

10 Band X Walks

Duck Walk

15 Dubs

Back Squat (5@40% 5@50% 5@60% of training max)

Good Mornings (3×8)

choose a moderate weight

Metcon (AMRAP – Reps)

3 Minute AMRAP

12 Hang Power Clean 75/55

20 Double Unders

Rest 2 Minutes

3 Minute AMRAP

12 Hang Power Clean

20 Double Unders

Rest 2 Minutes

3 Minute AMRAP

12 Hang Power Clean

20 Double Unders

Week 8 Day 3

Posted: February 21, 2017 in Uncategorized


26.2 CrossFit – LBN

Back Squat (3×5)

Metcon (Time)

3x through with a partner:

50 Air Squat

60 Box Jump

60 Dips

50 Ring Row

30 Pushups

100 Jump Rope

Only one partner can work at a time.

Partners can break up reps between them as desired.

Week 8 Day 2

Posted: February 20, 2017 in Uncategorized

26.2 CrossFit – CrossFit

Warm-up (No Measure)

Run 1 Lap around bldg

2x Through

10 Pass Throughs

5 HSPU or Shoulder Taps 5 e/a

2 Muscle Ups or 3 Pull Ups & 3 Dips

Single Arm OHS 5 e/a

Shoulder Press (5@40% 5@50% 5@60% of your training max)

Bent Over Row (3×8)

with traditional overhand grip

Metcon (Distance)

10 Min Run/Jog

10 Min Row
If you come 5x/week AND are doing the Open, the goal goal for todays conditioning set is to do easy aerobic work, mental focus and mindfulness… Can take your time transitioning from the run to the row. Just do 10 minutes of each… If you come 3x/week you can do the work at a more moderate to intense pace.

Week 8 Day 1

Posted: February 19, 2017 in Uncategorized


26.2 CrossFit – LBN

Deadlift (3×5)

Metcon (Time)

3 RFT:

200M Farmers Carry

20 Push Ups

30 Sit Ups

400M Run

Week 8 Day 1 (deload)

Posted: February 19, 2017 in Uncategorized


26.2 CrossFit – CrossFit

Warm-up (No Measure)

Run 1 lap around the building

2x through:

10x Muscle Up progression OR 3x Muscle Ups

10 GHD Sit Ups

20 Double Unders or 1:00 dub practice

Deadlift (5@40% 5@50% 5@60% of tr max)

Weighted Step-ups (3×8 e/l)

use DB in each hand

Metcon (AMRAP – Reps)

3 Minute AMRAP

10 Hang Power Snatch 75/55

8 Burpee Over Barbell

Rest 2 Minutes

3 Minute AMRAP

10 Hang Power Snatch 75/55

8 Burpee Over Barbell

Rest 2 Minutes

3 Minute AMRAP

10 Hang Power Snatch 75/55

8 Burpee Over Barbell
Goal is to pace. Ride whatever pace you could sustain for a 12-ish minute workout… But don’t sandbag, your goal is to still hit max performance