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DEC.13.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

3 Rounds (or 7:00)

50’ Up-Down Broad Jumps

50’ Shuttle Run

10 Shoulder Swings

8/8 SA KB Push Press

Grab workout weight… T2B and KB Swing as follows below:

3 Rounds (progressing)

10 Knee to Chest or V-ups → 7 T2B attempts → 5 T2B or Knee to Chest

10 Russian KB Deadlifts → 10 Russian KB Swings → 10 KB Swings

Metcon (Weight)

EVERY 4:00 x 5 SETS

15 Kettlebell Swing (53/35)|(35/26)

15 Burpee

15 T2B

Metcon (No Measure)

FINISHER

3 SETS

10 DB Chest Press

10 DB Chest Fly

10 DB Pull-Overs

10 DB Close Grip Chest Press

-Rest as Needed-

*Use 1 Weight and do all 40 reps unbroken.

DEC.11.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

3 Rounds

10 Banded Squats (band or hip circle above knees)

:30 Goblet Squat Hold

5 Cat/Cows

5 Hip Circles Each leg

Front Squat (5-3-1-1-1)

*5 moderate

*3 moderate-heavy

*1s build to heavy

Metcon (Weight)

EMOM x 20 MINUTES

Minute 1 – 18/14 Calorie Row

Minute 2 – 15 DB Front Squats (50/35)|(35/20)

Minute 3 – 10 Up-Down + Box Jump Over

Minute 4 – Rest

DEC.10.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

WARM-UP

EMOM x 9 Minutes

Min 1 – Try Both! Running Unders + High Knee Unders

Min 2 – 1 TGU each arm

Min 3 – 10 Push-ups + :30 plank in top of push-up

Split Jerk ( 5-3-1-1-1 )

*5 moderate

*3 moderate-heavy

*1s build to heavy

Metcon (AMRAP – Rounds)

AMRAP x 10 MINUTES

200m Run

8 Shoulder to OH (155/105)|(115/75)

DEC.5.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

4 Rounds on the 2:00…

1:00 Shuttle Run (short distance 20m)

4 Up-Downs

4 Push-ups

4 Tuck-Ups

*Rest Remainder of 2:00

Metcon (No Measure)

SKILL

10:00 Rope Climb Review

Metcon (Time)

FOR TIME

400m Run

40 Slam Balls (30/20)

20 Burpees

400m Run

10 Rope Climbs

400m Run

20 Burpees

40 Slam Balls

400m Run
20 Min CAP

Metcon (No Measure)

CORE FINISHER

Accumulate 5:00 in any Plank position

DEC.3.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Warm-up

AMRAP x 8 MINUTES

30 Single Unders

5 Burpees with tall jump

5 Scap Pull-ups

– Shake out and rest-

3-5 Strict Pull-ups

:10 Chin Over Bar Hold

25’ Low Butt Bear Crawl Down and Back



Handstand walking drills.

Then..

MU Progression Warm-up:

5 kip swings

5 big kip swings

5 hips to bar

1-3 muscle ups.

Metcon (No Measure)

SKILL

5-10MIN Practice

Handstand Walking

Metcon (2 Rounds for time)

WORKOUT

3 SETS

50 Double Unders

20 DB Push Press (45/35)|(35/25)

50 Double Unders

:30 HS Hold (wall)

-Rest 1:00-

3 SETS

10/8 Calorie Row

20 Ring Rows

10/8 Calorie Row

10 Bar Muscle-Up

-Rest 1:00-
*Complete all three sets THEN on the final set, rest 1:00 and move into the second three sets

NOV.29.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Athletes grab out a rower and a moderate set of dumbbells…

AMRAP x 10:00

200m Row

10 DB Bent Over Row

5 Inchworms with 2 Push-ups

10 Straight Leg Sit-ups

5/5 Single Arm DB Strict Press

From here grab out barbells

Coach call:

7 Deadlifts

5 Dip, Drive, High Pull (Focus on keeping the BB close with elbows high)

5 High Hang Power Clean

5 Above the Knee Power Cleans

5 Power Cleans

Metcon (4 Rounds for reps)

4 SETS

AMRAP x 4 MINUTES

3 Power Clean (205/145)|(135/95)

6 T2B

9 Push-ups

-Rest 1:00 between sets-

Metcon (No Measure)

COOL DOWN

5:00 of Flow Stretching

Nov.28.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

GENERAL WARM UP

3 Rounds:

5/5 Windmills w/ light DB

5 Kang Squats w/ PVC

5 OH Squats

30’ OH Duck Walk

From here grab out barbells and briefly go over Power Snatches / OH Squats

OHS x5 Heavy (4×5)

STRENGTH

OH SQUAT

5-5-5-5

Metcon (Weight)

EMOM x 14 MINUTES

7 OHS or Front Squat (75/55) | Empty Barbell

7 C2B Pull-ups