Blog Search

4.20.19 CF

By: 0

Crossfit Chowchilla – CrossFit

View Public Whiteboard

Metcon (Time)

PARTNER WORKOUT

TEAMS OF 2…

FOR TIME

1000m Row

60 Single KB Goblet Squat

(70/53)|(53/35)

600m Farmers Carry (70/53)|(53/35)

60 Strict Chin-ups

600m Farmers Carry

60 Single KB Goblet Squat

1000m Row

*Partner 1 works while Partner 2 rests.

*Partners alternate every 250m on the

row.

*Partners walk together during the

farmer carries and may switch as

needed.

35:00 Hard Cap. Get as far as possible.

4.19.19 CF

By: 0

Crossfit Chowchilla – CrossFit

View Public Whiteboard

Warm-up (No Measure)

AMRAP x 7 MINUTES

30 Single Unders

10 PVC Pass Throughs

10 Plate Ground to Overhead

10 Plate Strict Press

10 OH Plate Lunges

Barbell Warm-Up

Metcon (Weight)

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 2-Rep Split Jerk

Metcon (AMRAP – Reps)

WORKOUT

AMRAP x 10 MINUTES

2,4,6,8…

Jerk (135/95)|(95/65)

5,10,15,20…

Double Unders

4.19.19 BUILD

By: 0

Crossfit Chowchilla – BUILD

View Public Whiteboard

Metcon (No Measure)

CYCLE 3/WEEK 2 OF 10/DAY 4

WARM-UP

AMRAP x 10 MINUTES (EZ)

200m Run

10 Box Step-ups

10 Yoga Push-ups

:30 Chin Over Bar Hold

LOWER BODY

3 – 5 SETS

9/9 Reverse Lunges (DBs @

sides)

15 Goblet Squats (AHAP)

100m Sprint

-Rest 2:30 b/t Sets

SECONDARY

3 – 5 SETS

10 Barbell Strict Presses @

2111

15 Clapping Push-ups

10 Dips @ 2111

-Rest 1:30 b/t Sets

ACCESSORY

For Time

25 TTB

50 GHDS

25 TTB

4.18.19 CF

By: 0

Crossfit Chowchilla – CrossFit

View Public Whiteboard

Warm-up (No Measure)

WARM-UP

EMOM x 9

Min 1 – :20 Hard Row + :20 EZ Row

Min 2 – 10 BB Deadlifts + 10 Elbow Punches

Min 3 – 10 Alt Cossack Squats + 10 Glute Bridges

5 High Hang Shrugs

5 High Hang High Pull

5 High Hang Muscle Clean

5 High Hang Power Clean

5 Above Knee Power clean

Metcon (AMRAP – Reps)

EXTENDED WARM-UP

Build to Heavy Set of 3 Hang Power

Clean

WORKOUT

7 SETS ON A 3:00 CLOCK…

25/20 Cal Row

Max Hang Power Clean

-Rest 1:00 b/t

Sets R1 & R2 – 185/125 | 155/105

R3 & R4 – 155/105 | 135/95

R5 & R6 – 135/95 | 95/65

R7 – 95/65 | 65/45

4.19.19 BUILD

By: 0

Crossfit Chowchilla – BUILD

View Public Whiteboard

Metcon (Weight)

CYCLE 3/WEEK 2 OF 10/DAY 3

WARM-UP

ARMAP x 5 MINUTES

100m Run

100m Row

into..

2 ROUNDS

50′ Front Rack KB Carry

into..

2 ROUNDS

2-3 Power Cleans (moderate)

MAIN

Deadlift

4 x 6 – 7 @ 2111

60 – 70% of 1RM

Rest 2:00

SECONDARY

3 SETS

100′ Yoke Carry (HEAVY)

10 DBall Over Yoke

-Rest 1:30 b/t Sets

OPTIONAL ACCESSORY

3 SETS

8/8 SL Goodmorning

-Rest 1:00 b/t Sets

4.17.19 CF

By: 0

Crossfit Chowchilla – CrossFit

View Public Whiteboard

Warm-up (No Measure)

WARM-UP

AMRAP x 7 MINUTES (LIGHT DB)

5 Half Kneeling DB Press (Right arm)

5 SA FR Split Squat (Right arm)

5 Half Kneeling DB Press (Left arm)

5 SA FR Split Squat (Left arm)

:20 Hollow Hold

25ft High Bear Crawl (arms and legs straight)

Metcon (Time)

WORKOUT

4 ROUNDS FOR TIME

600m Run

16 Single Arm DB Burpee

16 Single Arm DB OH Lunge

16 Single Arm DB Snatch

*All DB movements are non-alternating. Perform 8 on one side then 8 on the

opposite side.

OPTIONAL GUNS & GUTS FINISHER

3 SETS TO FAILURE

Max Hammer Curls

Max Strict Press

Max Hollow Rocks

Max Plank

-Rest as Needed b/t Sets

4.16.19 CF

By: 0

Crossfit Chowchilla – CrossFit

View Public Whiteboard

Warm-up (No Measure)

WARM-UP

AMRAP x 8 MINUTES

10 V-Ups

8 Air Squats

6 Push Press w/ empty barbell

4 Sumo Squats w/ empty barbell

TTB Progression

12 Tuck ups

10 Kipping knees to waist

8 Knees to chest

6 Knees to elbow

4 Simulated TTB

4 TTB

Metcon (Weight)

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to Heavy 2-Rep Back Squat

Metcon (AMRAP – Reps)

“GIVE”

AMRAP x 10 MINUTES

3,6,9,12…

Toe to Bar

Thruster (95/65)|(65/45)

Box Jump (24/20)

4.16.19 BUILD

By: 0

Crossfit Chowchilla – BUILD

View Public Whiteboard

Metcon (Weight)

CYCLE 3/ WEEK 2 OF 10/DAY 2

WARM-UP

EMOM x 6 (EZ)

Min 1 – :50 Bear Crawl

Min 2- :50 Row

2 ROUNDS

:30 L/R Star Plank

3/3 SA DB Push Presses

(moderate/tough)

MAIN

Bench Press

4 x 6 – 7 @ 2111

60 – 70% of 1RM

Rest 2:00

SECONDARY

For Time

40-30-20-10

Push-ups

20-15-10-5

Strict Pull-ups

ACCESSORY

3 Sets

5/5 Single Arm Ring Rows

@ 2111

-Rest 1:00 b/t Sets

4.15.19 CF

By: 0

Crossfit Chowchilla – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 ROUNDS FOR QUALITY

10 Barbell Jefferson Curls

10 T-Push Ups

10 Barbell Good Mornings

10 Push Up to Down Dog

10 Barbell RDL

Build to workout weight – deadlift

Metcon (AMRAP – Reps)

WORKOUT

5 ROUNDS FOR MAX REPS

1:00 Deadlift

(275/185)|(185/125)

1:00 Max Cal Bike

1:00 Ring Dip

COOL DOWN

8:00-10:00 GROUP

MOBILITY

4.15.19 BUILD

By: 0

Crossfit Chowchilla – BUILD

View Public Whiteboard

Metcon (Weight)

CYCLE 3/WEEK 2 OF 10/DAY 1

WARM-UP

4:00 Tabata Bike

2 ROUNDS

8/8 SL Glute Bridges

5/5 High Box Step-ups

Then…

3 Sets

50m Sprint (Run)

*Build each set. Start Mod.

End 90%.

-Rest as needed b/t

MAIN

Back Squat

4 x 6 – 7 @ 2111

60 – 70% of 1RM

Rest 2:00

SECONDARY

3 Sets

50′ Reverse Sled Drag

(HEAVY)

-Rest 1:30 b/t Sets

ACCESSORY

3 SETS

8/8 Rear Foot Elevated Split

Squats 2111

-Rest 1:30 b/t Sets