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Feb.21.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

AMRAP x 8 MINUTES

10 Lunges

5/5 SA Ring Rows

10 Mountain Climbers

10 V-ups or Tuck Ups

10 Slam Balls

5 Inchworms + Push-up

Metcon (No Measure)

PRE-OPEN WORKOUT

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 Box Jumps (24/20) + 4 Air Squats

MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 Kettlebell Swings (light) + 4 Up-Downs

MIN 2 — Row or Bike, Moderate Effort

**Followed by 5 min of stretching/roll out

Feb.21.19 Build

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Crossfit Chowchilla – BUILD

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Warm-up (No Measure)

Cycle 2/Week 4 of 10/Day 4

WARM-UP

5 Min Tabata Bike

3 Rounds

:30 Wall Sit*

5/5 Medball Pistols**

:30 Weighted Plank

*Band around knees

**Butt goes down and touches a medball. Can hold weight out in front as a counter balance.

Metcon (Weight)

MAIN

Front Squats; (11×1)

5-3-5-3-2

-Rest 2:00 btn sets-

*Build weight over each set.

SECONDARY

EMOM x 6 Min

Min1 – :20 Single Leg Wall-Sit Hold (L)

Min2 – :20 Single Leg Wall-Sit Hold (R)

Feb.20.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

AMRAP x 8 MINUTES

10 SA DB Bent Over Rows (each)

10 Alt. DB Step-ups

5/5 SA DB Push Press

10 Alt. DB Hammer Curls

:30 Hollow Hold

HSPU-options and set-up

Metcon (No Measure)

SKILL

10:00 Handstand Play – Walking, Holding or Building

Metcon (Time)

5 ROUNDS FOR TIME

400m Run

14 DB Step-Back Lunges (50/35)|(35/25)

14 HSPU

*22 min cap

Feb.19.19 CF

By: 0

Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Start with 3 min bike or row, building in intensity every 30 sec.

-5/5 wrist circles in tabletop position (clockwise and counterclockwise)

-10 elbow punches

-5 inch worms

-10 clean deadlifts

-20 mountain climbers

-5+5 hang high pull + muscle clean

-10 alt cossack squats

-5 power clean

-10 lateral jumps over BB

Metcon (Weight)

STRENGTH

EMOM x 10 MINUTES

3 Power Cleans

*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes

Metcon (Time)

FOR TIME

30-20-10

Burpee Over the Bar

Power Clean (135/95)|(95/65)

12 min cap

Metcon (No Measure)

CORE FINISHER

NOT FOR TIME

30 Barbell Roll-Outs

Feb.18.19 Build

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Crossfit Chowchilla – BUILD

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Warm-up (No Measure)

Cycle 2/Week 4 of 10/Day 1

Warm-Up

5 min Tabata bike

3 Rounds

:30 Wall Sit*

5/5 Med Ball Pistols**

:30 Weighted Plank

*With band around knees

**Butt goes down and touches a med ball . Can hold weight out in front as a counter balance.

Metcon (Weight)

Main

Every 3:00 X 6 sets

3 Back Squats (2111)*

*Increase 5-10lbs from last week.

Metcon (No Measure)

SECONDARY

3 sets

5/5 Single KB OH Reverse Lunges

-Rest 1:00 btn sets-

*Hold KB or DB in the opposite side that is doing the reverse lunge.

Feb.18.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Warm-up

EMOM x 8

Min 1 — 8/6 Cal Bike + Groiners

Min 2 — 10 Slam Balls + (Slam Ball Front Squat → Slamball Thruster)

Move on to teaching the Rope Climb. See notes for tips on cueing. Following the rope climb, have your class bring out barbells and jump ropes and take them through the progression below to build to the double under and thruster weight.

10 BB Push Press

20 Single Unders

8 BB Front Squats

20 Fast Singles

6 BB Thrusters

20 High Jump Singles (following this progression load barbell)

5 Thrusters with workout weight

:20 Double Under Practice

Warm-up (No Measure)

Skill

10:00 Skill Prep Session for Rope Climb

Metcon (AMRAP – Rounds and Reps)

WORKOUT

AMRAP x 15 MINUTES

15/10 Cal Bike

30 Double Unders

10 Thrusters (95/65)|(65/45)

2 Rope Climbs*

*Legless optional for one or both rope climbs.

FEB.15.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

AMRAP x 10 (focus on movement at EZ pace)

1:00 Bike

10 Divebomb Pushups

10 Hollow to Arch Kip swings

10 Tuck jumps

5/5 Half kneeling single arm DB press

…SKILL

10:00 Skill Prep Session for Toe to Bar and Box Jump*

Metcon (AMRAP – Reps)

SIMULATED OPEN WORKOUT

AMRAP x 12 MINUTES

12 Push Press (95/65)|(75/55)

12 Toes to Bar

12 Box Jump (24/20)

Metcon (No Measure)

FINISHER

CORE + POSTERIOR

2 SETS

Max Hollow Flutters in 1:00

Max Russian Twists in 1:00

Max Hip Thrusts in 1:00

-Rest as Needed-

FEB.14.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

GAME…

Warm-up movements/Set-up WOD

Metcon (AMRAP – Reps)

THE VALENTINES WOD—

14 Min AMRAP:

14 Burpees Over Your Partner – one will jump over partner holding a plank (switch as needed)

14 Partner Wallballs (20/14) (rainbow style)

14 Partner Abmat situps w/ WB (link feet and toss WB back and forth)

……Rest 2 Mins, then….

4 Mins Max Effort Lover’s Carries –
*Men carry women down and back length of gym (fireman style or piggy back or “just married” style) and women will guide men wheelbarrow style (holding their feet while they walk on their hands) . Down one length of the gym equals 1 rep. Try to accumulate as many reps as possible during 4 mins.

BUILD Feb.14.19

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Crossfit Chowchilla – BUILD

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Warm-up (No Measure)

Cycle 2 / Week 3 of 10 / Day 3

WARM-UP

AMRAP x 7 MINUTES

5 / 5 Box Step-ups Slow Lower

50′ Reverse Bear Crawl

:20 Filly Rack Hold (L/R)

Metcon (AMRAP – Rounds)

MAIN

ARMAP x 15 MINUTES

5 / 5 Filly Presses

50′ Box or Sled Push (heavy)

25′ Filly Rack Lunges (R/L)

10 High Box Jumps (30″+/24″+)

Metcon (No Measure)

SECONDARY

3 SETS

10 KB Curl to Presses

10 Deficit Push-ups

10 Strict Pull-ups

-Rest 1:30 b/t sets-

OPTIONAL ACCESSORY

2 Sets

1:00 Side Plank (L/R)

-Rest as needed b/t sets-

FEB.13.19 CF

By: 0

Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

AMRAP x 10:00

10 Plate Good Morning

20 Forward Plate Jumps

10 OH Plate Lunges

20 Lateral Plate Jumps

10 Plate Deadlifts

20 Speed Plate Jumps

10 Plate Press

Warm-up (No Measure)

EXTENDED WARM-UP

On a 10:00 Running Clock…

Build to Workout Weight for Deadlift

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 — 3 Deadlift (Athlete Choice, Heavy)

MIN 2 — 20 Wall Balls (20/14)

MIN 3 — 200m Run