9460_567801759915719_1210296385_n

SAMEDI 14/03/2020

WARM-UP
4 ROUNDS (progress the Row each round)
10 Rower Strokes (legs only- damper on 8-10)*
10 Scap Pull-Ups
10 Alt. Groiners
10 Cossack Squats
*1. Rower Strokes (legs only), 2. Rower Strokes (arms only), 3. Rower Strokes (legs, then arms, arms, then legs), 4. Full
speed Strokes
Progress to 5 Kipping Swings for Rounds 3 & 4

TEACHING

Today is a great day to review mechanics on the row when pushing the pace. The Warm-Up set athletes up with the basic
sequence of movements in the row, so now we can build on that.
(8:00 Cap)
10 Strokes: focusing on keeping the strokes/minute between 20-22
-breathe in on the way in, breathe out on the way out

10 Strokes: focusing on keeping the strokes/minute between 22-24
-maintain intentional breathing
10 Strokes: focusing on keeping the strokes/minute between 24-26
-as the speed increases, breathing intentionally may become harder- remind athletes to use their breath and time it with
the kickback- keeping the shoulders back and chest up as they exhale
10 Strokes: focusing on keeping strokes/minute between 26-28
-cue “Chest Up!” if you see any athletes start to round out their back/shoulders
As athletes build in speed, focusing on the strokes/minute allows them to keep control of the recovery and recoil before
pushing back for the next stroke.
Have athletes break out a barbell after this Extended Warm-Up with the rower to start warming up the Front Squat.
(5:00 Cap)

With the empty barbell, bring athletes through a quick Barbell WU:
1 Round:
5 Romanian DL
5 Hang Muscle Clean
10 Elbow Punches
5 Front Squats (2 second pause at bottom)
Athletes can add weight to their bar and go through 1 more round.
Then have athletes continue to add weight to prepare for the workout (5:00 cap).

PARTNER WORKOUT
IN TEAMS OF 2…
FOR TIME*
100 Cal Row
100 Pull-Ups
30 Front Squat (185/125)|(135/95)
50 Pull-Ups
50 Cal Row
30 Front Squat
*P1 works while P2 rests. Workout must be
completed in order. Split reps any way. Front Squat
comes from the ground. C2B is optional for teams.
Row can be split any way.
(Score is Time)

14 mars 2020
1417473597922

VENDREDI 13/03/2020

WARM-UP
JUNKYARD DOG WARM-UP

Grab a partner for this one and have some fun…
P1: L-Sit on the floor with arms extended to make the letter T.
P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump over the other arm)

After 10 reps, switch positions, after both have gone move on to part 2.

P1: Hold in the bottom of a push up on the floor until P2 jumps over, perform a push up and hold in plank as P2 crawls
under.
P2: Perform 10 Reps (1 Rep = Jump over, crawl under)
Once completed, have everyone get their barbells out and on your call, perform the age old Burgener Warm Up…

3 ROUNDS — 3 REPS OF EACH…
1. Down and Up (torso vertical and fast drive!)
2. Elbows High and Outside (bar speed and keep the bar close!)
3. Muscle Clean (bar speed and finish!)
4. Clean Drop (fast feet!)
5. Hang Power Clean (jump + pull under!)

EXTENDED WARM-UP
ON A 10:00 RUNNING CLOCK…
Build Quickly to Heavy Single Power Clean & Jerk*
*Building should take you up to or past your weight
in the workout.
(Score is Load)

NCFIT BENCHMARK WORKOUT
« THE CALI BEAR »
EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load
and perform 2-3 reps on the minute, resting as
needed to ensure proper mechanics.
*Last seen on 11/22/19
(Score is Load)

COOL DOWN
FOR RECOVERY

3:00 Slow Bike, Run or Walk
3:00 Foam Rolling Lats & Shoulders
(No Measure)

13 mars 2020
_jfl8409

JEUDI 12/03/2020

WARM-UP
1:00 Bike (Easy Pace)
3 ROUNDS…
10 Alt Box Step Ups (20”)
10 KB Deadlifts
10 Sit Ups
1:00 Bike (Hard Pace)

WORKOUT
5 SETS
20/15 Cal Bike
25 Russian KB Swing (70/53)|(53/35)
20 Box Step-Ups (24/20)*
-Rest 2:00 b/t Sets-
*No jump. Fast as possible step-up and down with
full extension at the top. Vest or plate optional.
(Score is Each Set for Time)

FINISHER
3 SETS
30 Weighted Sit-Ups*
*Hold single DB across chest. Do not let the DB roll
down the body. Feet can be anchored if desired.
(Score is Load)

12 mars 2020
games2012_tracktriplet_froningleverich_muscleup_0

MERCREDI 11/03/2020

WARM-UP
3 ROUNDS:
100m Run (increasing pace)
10 Up Downs
10 Scap Pull Ups

2 ROUNDS:
10 Arm Haulers
10 DB Tempo Strict Press (31X1)
10 Scap Push Ups

SKILL
ON A 10:00 RUNNING CLOCK…
Practice Strict Ring Muscle-Up Skill or Strict False
Grip Ring Row
(No Measure)

WORKOUT
E2MOM x 20 MINUTES
MIN 1 & 2 – 400m Run
MIN 3 & 4 – 15 Burpees Then Max Muscle-Ups or
Strict Pull-ups*
*Muscle-Ups can be ring or bar & strict or kipping.
For Pull-Ups, focus on strict pull development.

11 mars 2020
deadlift

MARDI 10/03/2020

WARM-UP
1:00 Alt. Groiners
1:00 Bootstraps
Into…(8:00 Cap)
2 Quick Rounds
10 Air Squats Narrow Stance
10 Elbow Punches
2 Quick Rounds
10 Air Squats Wide Stance
10 RDLs

2 Quick Rounds
10 Empty Barbell Back Squats
10 Empty Barbell Hang Muscle Cleans

STRENGTH
FOR LOAD
10RM Back Squat
(Score is Load)

WORKOUT
4 ROUNDS FOR TIME
75 Double Unders
15 Hang Squat Clean (95/65)|(65/45)
-11:00 Hard Cap-

10 mars 2020
XW_CrossFit-Auckland-061

LUNDI 09/03/2020

WARM-UP
2 SETS…
20 Arm Circles Forward
20 Arm Circles Back
:30 Doorway Stretch (L/R)
AMRAP x 8 MINUTES
20 Shoulder Taps
5 Push Up to Pike
:20 Pike Hold
7/5 Cal Row
20 Mountain Climbers
5/5 Single Arm Bent Over Row–Rows in the top of the Push Up*

WORKOUT
« DOUBLE AMRAP »
AMRAP x 8 MINUTES
12/10 Cal Row
10 HSPU
10 Renegade Rows (35/20)|(20/10)*
-Rest 2:00-
AMRAP x 8 MINUTES
12/10 Cal Row
10 HSPU
10 Renegade Rows (35/20)|(20/10)*
*Renegade Row = Row L + Row R + Push-Up
(Score is Rounds + Reps)

COOL DOWN
FOR RECOVERY
1:00 Child’s Pose
1:00 Saddle + Arm Cross (R)
1:00 Saddle + Arm Cross (L)
1:00 Child’s Pose
1:00 Rebound Recovery

10 mars 2020
stage haltérophilie clean jerk box crossfit rouen

SAMEDI 11/03/2019

WARM-UP
Grab a partner and a Barbell!
1 ROUND EACH…
P1: AMRAP of…
5 Push-Up to Pike
10 Alt. V-Ups
15 Air Squats
P2: Run 400m
When P2 returns from Run, switch!

Into…
2 ROUNDS EACH…(need a barbell!)

P1: AMRAP of…
5 Romanian DL
5 Hang Muscle Clean
5/5 Elbow Punches
P2: 15 Burpees
When P2 finishes Burpees, switch!

 

PARTNER WORKOUT
IN TEAMS OF 2…
18 ROUNDS FOR TIME
4 Burpees Over the Bar
6 Hang Power Clean (165/115)|(115/75)
100m Run
*P1 works while P2 rests. P1 completes a full
round then athletes switch. Each athlete completes
9 rounds.
(Score is Time)

FINISHER
FOR TIME
100 Sit-Ups*
*Feet flat on ground, glutes must stay pinned to
ground. Shoulders pass hips at the top of the
sit-up.
(Score is Time)

10 mars 2020
crossfit-grunge

VENDREDI 10/03/2020

WARM-UP
1:00 Bike (Easy Pace)
3 ROUNDS…
10 Alt Box Step Ups (20”)
10 KB Deadlifts
10 Sit Ups
1:00 Bike (Hard Pace)

TEACHING
A common misconception is that there is no such thing as technique on the assault bike. Wrong! Use today’s teaching to
help athletes succeed on the Bike with these pointers. This will also double as a drill in proper pacing to help everyone
identify an aggressive pace.

:30 Moderate Pace – Focus on maintaining a vertical torso. This will allow the athlete to breath properly and get as much
oxygen into the bloodstream as possible.
:45 Moderate-Hard Pace – Focus on driving down hard on the pedals with the legs. Ensure that athlete’s knees are in line
with their toes, to allow for maximum leg drive and proper body mechanics.
1:00 Aggressive Pace – Focus on maintaining tension in the handles and pedals. Often times when athletes are going
hard, tension is lost. When tension is lost, power is also lost. Make sure everyone is staying smooth on the pedals and
handles so no power is lost!

WORKOUT
5 SETS
20/15 Cal Bike
25 Russian KB Swing (70/53)|(53/35)
20 Box Step-Ups (24/20)*
-Rest 2:00 b/t Sets-
*No jump. Fast as possible step-up and down with
full extension at the top. Vest or plate optional.

FINISHER
3 SETS
30 Weighted Sit-Ups*
*Hold single DB across chest. Do not let the DB roll
down the body. Feet can be anchored if desired.

10 mars 2020
84797560_828472844293890_8965525358866595840_n

Jeudi 06/03/2020

WARM-UP
EMOM x 12 MINUTES*
1: Row
2: SA KB Work
3: Jump Rope Work + BW Movement
*Each round will progress in intensity and complexity. Below is a suggested progression for each movement

Round 1
1: Easy Row
2: 8/8 SA Sumo Deadlifts
3: 30 Single Unders + Samson Lunges
Round 2
1: Moderate Pace Row
2: 8/8 SA Suitcase Deadlifts
3: 30 Alternating Leg Single Unders + Groiners
Round 3
1: Mod-Hard Row
2: 8/8 Single Leg RDL
3: 30 Big Jump Single Unders + Inch Worms
Round 4
1: 30s Workout Pace Row (Hard)
2: 25’/25’ SA Suitcase Carry
3: 30 Double Unders + Bent Over Row
From here, transition into some pre workout prep including weight selection and scaling.

WORKOUT
3 SETS*
ON 2:00 CLOCK…500/400m Row (rest remainder)
ON 2:00 CLOCK…Double KB or DB Suitcase Carry
(AHAP)
ON 2:00 CLOCK…AMRAP of 20 Double Unders +
10 Push-Ups
-1:00 Rest b/t Sets-

*No additional time b/t Sets. Transition
immediately to the next 2:00 station once the 2:00
clock expires.
(Score is Slowest Time on Row)

FINISHER
TABATA, 8 SETS :20 ON / :10 OFF*
MOVT 1 — DB Hammer Curl
MOVT 2 — DB Bent Over Row
*Choose a weight that you can hold onto for all
4:00. Try to go unbroken.

10 mars 2020
19761806_133610820553601_4864760377864355840_n

MERCREDI 05/03/20

WARM-UP
BARBELL WARM-UP*
3-4 Rounds
5 Romanian Deadlifts
5 Hang Muscle Cleans
5 Elbow Punches

5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Push Press

TEACHING
5 High Hang Power Clean + Front Squat
5 Hang Power Clean + Front Squat
5 Power Clean + Front Squat

5 Push Jerks
5 Split Stance Strict Presses
5 Split Jerks

PRE WORKOUT PREP
5 High Hang Power Clean & Jerks
5 Hang Power Clean & Jerks
5 Power Clean & Jerks

STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to 3RM Clean & Jerk*
*Power or Full, Athlete Choice

WORKOUT
AMRAP x 7 MINUTES*
Clean & Jerks (135/95)|(95/65)
*Every minute including 3,2,1 go…perform 15 Air
Squats

5 mars 2020
Pushups+on+Plates

MARDI 03/03

WARM-UP
ON A 12:00 RUNNING CLOCK…
2 ROUNDS
1:00 Bike
10 Tempo Push-ups (31×1)
10/10 Single Arm Tempo DB Floor Press (3331)
10/10 Single Arm DB Arnold Press
2 ROUNDS
:30 HS Hold
:30 Inch Worms
:30 Burpees
1:00 Bike

TEACHING

DB BENCH PRESS – WALL WALK

WORKOUT
AMRAP x 20 MINUTES
15/12 Cal Bike
15 DB Bench Press (50/35)|(35/20)*
3 Wall Walks

4 mars 2020
samdancer-ranchdeadliftladder-e1469111215610

LUNDI 02/03

WARM-UP
2-3 ROUNDS (10 MIN CAP)
:30 High Knees
:30 Butt Kicks
10 Scap Pull Ups
5 Cat/Cows
10 Good Mornings
5 Tempo DL (3/3/3/1)

TEACHING
DEADLIFT – CHEST TO BAR

STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to Heavy 1-Rep Deadlift

NCFIT CLASSIC WORKOUT
« RIPCORD »
4 ROUNDS FOR TIME
15 Chest to Bar Pull-ups
15 Deadlift (185/125)|(155/105)
400m Run

2 mars 2020
wall-balls-fi-800×419

SAMEDI 29/02

WARM-UP
PARTNER WARM-UP…IN TEAMS OF 2:
JUNKYARD DOG WARM-UP
5X EACH PARTNER
P1: Sit with legs straight in front of the body, arms out like a T
P2: Jump over 1 arm + legs + 1 arm x 5 reps

Then…
5X EACH PARTNER
P1 starts at the bottom of a Push-Up while P2 jumps (two-foot takeoff) over their body
P1 comes to the top of a Push-Up while P2 army crawls under their body
Switch after 5 reps

TEACHING

:40 light pace, :20 rest/slow paddle
:30 moderate pace (70-75% effort), :30 rest/slow paddle
:15 hard pace (80-85% effort), :45 rest/slow paddle
:15 sprint (90-95%), :45 rest/slow paddle

PARTNER WORKOUT
IN TEAMS OF 2…
3 ROUNDS FOR TIME*
1000m Row
80 Wall Balls
60 Burpees

PARTNER FINISHER
IN TEAM OF 2…
3 SETS FOR MAX REPS*
:45 Russian Twist
:15 Transition / Rest
:45 Plank Hold
:15 Transition / Rest
P1 performs Russian Twists while P2 holds Plank.
Once :45 expires then transition and switch roles.

29 février 2020
2013-CrossFit-Games-Camille-Leblanc-Bazinet-CrossFit-Equator-Jakarta-Indonesia

VENDREDI 28/02

WARM-UP
GENERAL WARM-UP

INTO…
2 SETS
10 PVC Passes (straight arms and controlled)
10 PVC Snatch Balance (to 1⁄2 Squat Power)
10 PVC Back Back Squats (:02 pause in the bottom)
10 PVC Behind the Neck Presses (from the bottom of the last squat!)
20 PVC Hops (jump from side to side)

TEACHING
3RM TEACHING — Progression to Full Snatch

PART 1…From hang position / set-up at midthigh / with PVC
5 Reps – mid-thigh to pockets (slow and est. position)
5 Reps – mid-thigh to pockets (pause) then into power snatch
5 Reps – hang power snatch (no pauses…focus on position and speed)

PART 2…PVC or Barbell
3 Reps – hang power snatch (pause) take into OHS
3 Reps – heaving snatch balance into OHS (fast feet!!!)

PART 3… Full Snatch or Power Snatch
3 Reps – Below knee to hang position (pause) then snatch
3 Reps – Below knee power snatch (pause) then OHS
3-5 Reps – Full movement (speed!)

STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to 3RM Snatch*
*Power or Full, Athlete Choice

BENCHMARK WORKOUT
« ISABEL »
FOR TIME
30 Power Snatch (135/95)|(95/65)

28 février 2020
How-to-REALLY-do-a-Kettlebell-Swing

JEUDI 27/02

WARM-UP
PIZZA GAME

Then…
3 Rounds of…
5/5 SA KB Sumo Deadlift
5/5 SA RKBS
10 Plank Transitions
10 Scap Pull Ups

TEACHING

1 SET…
:20 Tabletop Quadruped Hold
10 Shoulder Taps while holding quadruped position
10 Alt. Sit Throughs (w/hips to the floor each rep)
10 Alt. Sit Throughs (no hips touching)

WORKOUT
EMOM x 18 MINUTES
MIN 1 — :50 Max Reps of « KB Flow »
(53/35)|(35/26)*
MIN 2 — :50 Max Reps of « BW Flow »**
MIN 3 — :50 Max Reps of Rope Climb

*1 Rep of « KB Flow » is…
1 SA Russian Swing (L)
1 SA KB Hang Clean (L)
1 SA Russian Swing (R)
1 SA KB Hang Clean (R)

**1 Rep of « BW Flow » is…
1 Air Squat
1 Step-Back to Plank
1 Sit-Thru (L)
1 Sit-Thru (R)
(Score is Reps)

FINISHER
3 SETS
1:00 Max Cals on Bike
1:00 KB Plank Taps
1:00 Alt. V-Ups
-Rest 1:00 b/t Sets-

27 février 2020
Simon-Martirosyan3

MERCREDI 26/02

WARM-UP

3 ROUNDS (w/ a light DB)…

6 SA Standing DB High Pull (L)
6 SA DB Strict Press (L)
‘25 SA DB OH Walk (L)
6 SA Standing DB High Pull (R)
6 SA DB Strict Press (R)
25′ SA DB OH Walk (R)

-Break out PVC or Barbell Into-
10 Barbell Elbow Punches
10 Strict Presses
10 Push Presses

 

TEACHING

SPLIT JERK PRACTICE…
Perform the following movements as a crew using the PVC pipe first and then have them repeat the drills with a barbell.
5 Split Stance Strict Presses
5 Tall Drop Jerks
5 Split Jerks

 

STRENGTH
5 SETS
1 Push Press + 2 Push Jerk + 3 Split Jerks

 

WORKOUT
AMRAP x 10 MINUTES
6 Push Jerk (155/105)|(115/75)
15/12 Cal Row

26 février 2020
samdancer-ranchdeadliftladder-e1469111215610

MARDI 25/02/2020

WARM UP

FOR QUALITY @ MODERATE EFFORT (9 MIN CAP)
500m Row or 1500m Bike
2 ROUNDS
5 Bootstrappers
5 PVC Good Mornings
5 Inch Worms + Push-Up

2 ROUNDS
8 Barbell Good Mornings
8 Scap Push-Ups
8 Scap Pull-Ups
8 Tuck Ups

2 ROUNDS
10 RDLs w/ Barbell
10 Perfect Push-Ups
10 Kip Swings or Kip Swing + Knees-Up

STRENGTH

ON A 15:00 RUNNING CLOCK…
Build to Heavy 3-Rep Deadlift

WORKOUT

FOR TIME
30-20-10*
Deadlift (245/165)|(165/110)
Toes to Bar
*50 Double Unders after each full set
(Score is Time)

25 février 2020
18-2_A_3586-uehdw673bsvdDFcdQed

LUNDI 24/02/2020

WARM-UP
ON A 10:00 RUNNING CLOCK…3-4 ROUNDS
100m Run
10 Reverse Lunges w/ Twist
10 Push Up to Pike
8 Box Step Ups
8 Up Downs (:01 Pause in Perfect Plank)

TEACHING

BOX JUMP + STEP-DOWN —

1. Opening of the hip at the finishing position of the Box Jump
2. Stepping down with one foot and as soon as the other foot touches the ground perform another jump to improve cycle
time

DBL KB FRONT RACK LUNGES —

1. A solid front rack position by keeping the elbows high and core braced
2. Keeping the knees from tracking over the toes when stepping into the Lunge

HAND RELEASE PUSH-UPS —

1. Elbows close to the body to prevent from putting unnecessary tension on the shoulder
2. Chest all the way to the ground and quickly release the hand and return them to the ground to perform the next rep

UP DOWNS —

1. Sprawl back and keep the body from sagging to the floor
2. Go with a wider stance to create a faster cycle time

WORKOUT

FOR TIME
400m Run
50 Box Jump + Step-Down (24/20)
40 DBL KB Front Rack Lunges (35/25)
30 Hand Release Push-ups
50 Up-Downs
30 Hand Release Push-ups
40 DBL KB FR Lunges
50 Box Jump + Step-Down
400m Run
*Weight Vest Optional
(Score is Time)

 

24 février 2020
CsVGQgjVYAA0Zgi

Vendredi 21 Février

**WARM-UP**
3:00 PROGRESSIVE WARM-UP ON BIKE
1:00 – Conversational Pace
1:00 – Moderate Pace
:30 – Workout Pace
:30 – Cool Off Pace

Into…
3-4 SETS (7:00 Time Cap)
10 Alt. Samson Stretches
5 Strict Pull-Ups
10 DB Sumo DL (light w/ perfect positions)
10 DB Bent Over Row
25’ Quadruped Crawl

SKILL
ON A 10:00 RUNNING CLOCK…
Practice Your Handstand Push-Ups*
*Different Drills Depending on Level:
Intro – Box HS Push-Up, HS Hold, or HS Negs
Intermediate – Strict or Kipping in Small Sets
Advanced – Deficit Strict or Kipping for Reps
(No Measure)

NCFIT CLASSIC WORKOUT*
« LOVE LOSS »
EVERY 4:00 FOR 6 SETS
7 Up-Down Devil’s Press (35/20)|(20/15)
14 DB Front Squat
16/13 Cal Bike
-Rest Remainder of the Time-
*New NCFIT Classic Workout – Happy Valentine’s
Day!
(Score is Time for Each Set)

21 février 2020
crossfit-run-2

jeudi 20 Février

**WARM-UP**
GUIDED WARM UP – Use this time to prep for movements in the workout. Easy paced and focused on form here.
Row 1:00
100m Run
Bike 1:00
:30s Hollow Hold/Wall Sit/Glute Bridge
10 Push Up to Pike
10 Lunges

WORKOUT
AMRAP x 35 MINUTES
400m Run
500m Row
1500m Bike
20 Perfect Push-Ups
30 Sit-Ups
40 Walking Lunges

1:00 Athlete Choice*

*Athlete Choice (can pick
one or mix it up!)…
Hollow Hold or Rocks
Plank Hold or Plank
Shoulder Taps
Deadbugs
Quad Heel Touches
Sit-Thrus
(Score is Rounds + Reps)

COOL DOWN
FOR RECOVERY
5:00 Flow Stretching & Calm
Breathing
(No Measure)

20 février 2020
_LAN1930

Mercredi 19 Février

**WARM-UP**
PARTNER AMRAP – 4 MIN
P1: Row (Moderate Pace, Nasal Breathing)
P2: Completes (then athletes switch!)
8 Groiners
8 Scap Push Ups
8 Scap Pull Ups

-Rest 1:00-
PARTNER AMRAP – 4 MIN

P1: Row (Moderate to Fast Pace)
P2: Completes (then athletes switch!
8 BB RDL’s
8 BB Hang Muscle Cleans
8 BB Hang Power Cleans
From here, go into a brief 2:00 foam rolling session for the lats and upper back from yesterday’s work. Then, transition to
the teaching session which will focus on the bar muscle ups.

WORKOUT
AMRAP x 7 MINUTES
1-2-3-4…and so on
Bar Muscle-Ups
2-4-6-8..and so on
Hang Power Clean (155/105)|(115/75)
-Rest 3:00-
AMRAP x 5 MINUTES
Pick-Up Where You Left Off!
(Score is Rounds + Reps)

FINISHER
3 SETS
30 MB Russian Twists or 15/15 Side Throws
20 Weighted Glute Bridge-Ups (MB or DB)
(No Measure)

19 février 2020
overheadpress

Mardi 18 Février

**WARM-UP**
:30 Single Unders
:30 Single Leg Single Unders (Left)
:30 Single Leg Single Unders (Right)
:30 Backwards Single Unders*
:30 Double Under/ Double Under attempts
*Rope rotates in the opposite direction

-THEN-

AMRAP x 4 MINUTES
5/5 BB Single Leg RDL
5 BB Strict Press
5 BB Push Press
5 BB Push Jerk
10 Lunges
*After warm-up quick water break then proceed with the teaching of pressing movements

STRENGTH
5 SETS*
2 Push Press
+
1 Push Jerk
+
1 Split Jerk
*Start moderate-light and build to moderate-heavy
set with perfect mechanics. Bar can come from
the rack or the floor.
(Score is Load)

WORKOUT
EMOM x 12 MINUTES
MIN 1 – MIN 1 – 7 Push Press then Max Push Jerks
Until :50 (115/75)|(75/55)
MIN 2 – 5 Burpees then Double Unders Task
Priority*
*Intro – 75 Fast Single Unders
Intermediate – 40 Double Unders
Advanced – 40 Unbroken Double Unders
(Score is Reps)

18 février 2020
c2018080114314438-daa-a62i2190-1-1534192659

Lundi 17 Février

**WARM-UP**
EMOM X 10 MINUTES:

MIN 1 – Row (EZ then Moderate)
MIN 2 – SLOW Bootstrappers Squats
MIN 3 – Tempo Barbell Good Mornings (3111)
MIN 4 – Cycle thru…3 Barbell RDL + 3 Bent Over Row
MIN 5 – Barbell Back Rack Box Step Ups
*After Warm-up have athletes grab a quick drink of water and meet back up to go over the teaching of the Deadlift

STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to Heavy 5-Rep Deadlift
(Score is Load)

WORKOUT
« CHRISTINE »
3 ROUNDS FOR TIME
500m Row
12 Deadlifts (Bodyweight)*
21 Box Jumps (20″)
*BW DL should be considered relatively light and
done unbroken.
**Last Seen 1/25/19

18 février 2020
e38ce216219067ad1f1cc0b220f43dfe

Samedi 15/02/2020

**WARM-UP**
3:00 Bike – :20 Work/:40 Recovery*
*Every round of :20 Work, increase the pace!
Then…
3 ROUNDS
5 Bootstrappers
10 Cossack Squats
10 Scap Pull-Ups
5 Kipping Swings

**TEACHING**
Back Squat comes from the ground today- this is a higher skill movement than the Back Squat from the rack, so today is
time to review.

Athletes perform with empty barbell:
5 Power Cleans
5 Power Cleans + Push Press
5 Power Cleans + Push Press + Lower onto Back Rack – FOCUS on squeezing the shoulders back to create the shelf for
the bar to rest on- No dropping on your neck!!
5 Back Squats

PARTNER WORKOUT
IN TEAMS OF 3…
2 SETS x 3 MINUTES @ EACH STATION*
STATION 1 — Back Squat (185/125)|(135/95)**
STATION 2 — Cal Bike
STATION 3 — Toe to Bar
STATION 4 — Rest
*Fight Gone Bad Style. P1 starts on Station 1 / P2
on S2 / P3 on S3 and rotates down. Teammates
rotate between stations 1,2,3 and all partners rest
at same time for the final station. No additional
rest b/t stations.
**Back Squat comes from ground.
(Score is Reps in Each Set)

FINISHER
4 SETS FOR QUALITY
10 DB Manmakers
10 DBL DB Hammer Curls
10 DBL DB Bicep Curls
10 DBL DB Bent Over Row
-Rest as Needed b/t Sets-

 

15 février 2020
maxresdefault

Vendredi 14/02/2020

WOD ST VALENTIN

SKILL

ON A 10:00 RUNNING CLOCK… Practice Your Handstand Push-Ups*

*Different Drills Depending on Level:
Intro – Box HS Push-Up, HS Hold, or HS Negs Intermediate – Strict or Kipping in Small Sets Advanced – Deficit Strict or Kipping for Reps

(No Measure)

ACFIT CLASSIC WORKOUT*

« LOVE LOSS » EVERY 4:00

FOR 6 SETS 

7 Up-Down Devil’s Press (35/20)|(20/15)
14 DB Front Squat 16/13 Cal Bike

-Rest Remainder of the Time-

*New ACFIT Classic Workout – Happy Valentine’s Day!

(Score is Time for Each Set)

14 février 2020
BtU6ha2CcAECS2v

Jeudi 13/02/2020

**WARM-UP**

PARTNER WARM-UP
1 ROUND
P1: Bike (Mod Pace)
P2: 30 Single Unders + 10 Up Downs

P1: Bike (Mod Pace)
P2: 30 Fast Single Unders + 10 Up Downs
P1: Bike (Mod Pace)
P2: 30 Big Jump Single Unders + 10 Up Downs

Into…

3 ROUNDS
10 PVC Pass Through Lunges
10 Scap Pull Ups
10 Hanging Knee Raises
From here, use the PVC Pipes to go through some of the Burgener Warm Up we have highlighted in today’s TEACHING
section.

WORKOUT
AMRAP x 15 MINUTES
2 Rope Climb
25 Hang Muscle Snatch (75/55)|(45/35)
75 Double Under
(Score is Rounds + Reps)

FINISHER
3 SETS*
20 Banded Face Pulls
20 Banded Tricep Pull Down
20 Alt. V-Ups
*All sets should be performed with a light or
moderate band.
(No Measure)

13 février 2020
369425119

MERCREDI 12/02/2020

GENERAL WARM UP

2 Min Bike
Into…
1:00 Groiner Stretch (Left)
1:00 Groiner Stretch (Right)

1:00 Couch Stretch (Left)
1:00 Couch Stretch (Right)
Into…

AMRAP x 4 MINUTES
20 Mountain Climbers
10 BB Back Rack Elbow Punches
5 BB Kang Squats

PRE WORKOUT PREP
25’ Heel Walking
25’ Toe Walking
25’ High Kicks
25’ Lunges
25’ High Knees
25’ Butt Kickers

From here, load BB to workout weight and have athletes do a quick set of:
200m Run
7 Front Squats

STRENGTH

1-1-1-1-1 Back Squat

WORKOUT

3 ROUNDS FOR TIME
400m Run
15 Front Squat (135/95)|(95/65)

-12:00 Hard Cap-
(Score is Time)

OPTIONAL COOL DOWN

FOR RECOVERY
3:00 Recovery Pace Bike
3:00 Foam Rolling Upper Back / Shoulders

12 février 2020
crossfit-grunge

Mardi 11/02/2020

**WARM-UP**
ON A 10:00 RUNNING CLOCK…
4:00 Bike/Row

-THEN-
AMRAP WITH REMAINING TIME LEFT

10 Bootstraps
10 KB DL
10 Alt Step Ups
10 Up-Downs
10 Scap Pull-Ups

**TEACHING**
RUSSIAN KETTLEBELL SWINGS…

WORKOUT
DEATH BY (7:00 CAP)….

6 Russian KB Swings (70/53)|(53/35)
Reps increase by 6 every minute. 6-12-18…and so
on
-Rest 3:00-
DEATH BY (7:00 CAP)…
5 Up-Down Box Jump Over (20)
Reps increase by 5 every minute. 5-10-15…and so
on
-Rest 3:00-
DEATH BY (7:00 CAP)…
4 Kipping Pull-Ups (C2B Optional)
Reps increase by 4 every minute. 4-8-12…and so
on
*7:00 Cap on all « Death By » Rounds. If fail before 7
completed rounds, drop down at least 2 levels
from where you failed and then continue.
(No Measure)

OPTIONAL FINISHER
FOR TIME
400m Walking Lunge
(Score is Time)

11 février 2020
kara-snapchat-sneak-peek

Lundi 10/02/2020

WARM-UP

2 ROUNDS (12 MIN CAP)

1:00 Bike (Increasing Pace Each Round)
5/5 Single Arm DB Strict Press
:30 Bar Hang
5 Inchworms

-THEN –

2 ROUNDS

1:00 Bike (Increasing Pace Each Round)
10 Plank Pike-ups
:30 DB Overhead Hold
15 Sit-ups
*After the Warm-up have your athletes grab a barbell to go over the Strict Press

STRENGTH

1-1-1-1-1
Strict Press*
*Start moderate-heavy and build to heaviest single
rep.
(Score is Weight)

WORKOUT
FOR TIME

40-30-20
Cal Bike
12-12-12
DB Strict Press (Athlete Choice, Heavy)
30-30-30
Sit-Ups
(Score is Time)

10 février 2020
samdancer-ranchdeadliftladder-e1469111215610

Samedi 08/02/2020

WARM-UP
Partner Warm-Up! Partner up and grab a rower and a Barbell!

1 Round:
P1: Row *
P2: 5 Inch Worms + Push Up
5 Bootstraps
20 Single Unders
*P1 Rows until P2 completes their work, then they switch

2 Rounds:
P1: Row*
P2: 10 BB Goodmornings
10 Scap Pull-Ups
20 Single Unders (High Jumps)

*P1 Rows until P2 completes their work, then they switch

TEACHING
DU EXTENDED WARM-UP

–10 Single Under Jumps with both handles of Jump Rope in one hand- focus on timing of the rope and the jump- then
switch hands
–10 Double Under Jumps with both handles in one hand- practice the timing of the double wrist flick with the rope on the
side of the body- then switch hands
–10-20 Double Unders or Double Under attempts- once athletes get the feel for the rope on the side of the body, hold each
handle in one hand and have athletes work on DU attempts (1-2 Singles + 1 DU) or 20 DU
DEADLIFT WARM-UP
(On your call)
–5 reps: Tempo DL with the Empty Bar @ 3131- focus on keeping the bar close, belly tight and weight in the heels
–5 reps: Tempo DL with a light weight on the bar @ 3111- focus on the set-up, getting tension in the bar before standing
with the weight
*Athletes make another weight jump and perform on their own*
–5 reps: Tempo DL with a slightly heavier weight @ 3111.
*From here athletes can work together to warm their bars up to the workout weight*

PARTNER WORKOUT
IN TEAMS OF 2…
FOR TIME

60 Cal Row
60 Pull-Ups
40 Deadlift (275/185)|(185/125)
200 Double Unders
60 Cal Row
200 Double Unders
40 Deadlift
60 Pull-Ups
60 Cal Row
*P1 works while P2 rests. Switch every 10 or 15 cal
on the rows. Workout must be complete in order.
Split up reps of Pull-Ups, DL, and DU any way
between partners.
(Score is Time)

8 février 2020
overheadpress

Vendredi 07/02/2020

WARM-UP
GENERAL WARM-UP

2 ROUNDS

1:00 — :30 Slow Air Squats / :30 Fast Air Squats
1:00 — :30 Alternating Sit-Thrus / :30 Plank Shoulder Taps
1:00 — Plate Ground to Overhead (:01 Pause OH)
1:00 — Box Step-Ups

SHOULDER FOCUSED

2 SETS

:20 Bar Hang
:20 Big Shoulder Rolls Back
:20 Big Arm Circles Forward
:20 Big Arm Circles Backward
:20 Arms Up & Back

-Rest as Needed b/t Sets-
2 SETS

8/8 Barbell Elbow Punches
8 Double Elbow Rolls Forward (from back rack)
8 Behind the Neck Press (elbows pointing straight down)

-Rest as Needed b/t Sets-

STRENGTH

3-3-3-3-3
Strict Press*
*Start moderate and build to heaviest set of 3.
(Score is Weight)

WORKOUT
2 ROUNDS FOR TIME

15 Push Press (115/75)|(75/55)
25 Box Jump (24/20)
-Rest 1:00-
FOR TIME
30 Push Press (115/75)|(75/55)
50 Box Jumps (24/20)
(Score is Total Time)

 

8 février 2020