Blog Search

4.12.19 BUILD

By: 0

Crossfit Chowchilla – BUILD

View Public Whiteboard

Metcon (No Measure)

Cycle 3 / Week 1 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

12 DBL KB Front Squats @

2111

6/6 KB FR Reverse Lunges

12 KB RDLs @ 2111

-Rest 1:30 b/t Sets-

SECONDARY

3 – 5 SETS

12 KB Arnold Presses @ 2111

6/6 SA KB Bent Over Rows

12 Chin-ups

-Rest 1:30 b/t Sets-

ACCESSORY

3 SETS

10 Strict TTB

30 Sit-ups (or GHDs)

4.11.19 BUILD

By: 0

Crossfit Chowchilla – BUILD

View Public Whiteboard

Metcon (Weight)

Cycle 3 / Week 1 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 8 ; 2111; 65% of 1RM; rest

2:00

SECONDARY: 3 SETS

50′ Reverse Sled Walk

(HEAVY)

-Rest 1:30 b/t Sets-

OPTIONAL ACCESSORY

3 SETS

8/8 SL RDL

-Rest 1:00 b/t Sets-

4.11.19 CF

By: 0

Crossfit Chowchilla – CrossFit

View Public Whiteboard

Warm-up (No Measure)

WARM-UP

4 Rounds

200m Run

100ft Gun Walk

15 Plate G2OH

15 Shoulder Swings → 12 Knee Raises → 10 Kipping Knee Raises / Toes to Something → 7

Toe to Bar.

6/6 Single Arm DB Deadlifts –

4/4 Deadlift + Shrug

3/3 DB Snatch

Metcon (No Measure)

EMOM x 21 MINUTES

MIN 1 – 1, 2, or 3 Rope Climbs*

MIN 2 – 7 TTB + 100m Sprint

MIN 3 – 10 Alt. DB Snatch (Athlete Choice, Heavy)

*Athlete choice on number and style. Can be legless or with legs. Need to choose at start

of the workout and hold for entire EMOM

4.10.19 CF

By: 0

Crossfit Chowchilla – CrossFit

View Public Whiteboard

Warm-up (No Measure)

EMOM x 6

Min 1: 5 Up-Downs + MAX Air Squats

Min 2: 5-7 Push-ups + MAX Ring Rows

5/3 High Hang Muscle Cleans

5/3 Strict Press

5/3 Above Hang Power Cleans

4/2 Below the Knee Power Clean

4/2 Push Press

3/2 Below the Knee Power Clean

3/2 Push Jerk

3/2 Power Clean

3/2 Thrusters

Metcon (Weight)

EXTENDED WARM-UP

ON A 10:00 RUNNING CLOCK…

Build to “Heavier” Single Squat Clean and Jerk*

*Immediately before workout, build up quickly to 20-30% heavier than workout weight

California Love – NC Benchmark (Time)

“CALIFORNIA LOVE”

FOR TIME

30 Squat Clean & Jerk* (155/105)|(115/75)

*Athletes must perform 5 burpees after every 5 reps of C&J. Workout ends with 5 burpees

after the 30th rep.

4.9.19 BUILD

By: 0

Crossfit Chowchilla – BUILD

View Public Whiteboard

Metcon (Weight)

Cycle 3/ Week 1 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 8 ; 2111; 65% of 1RM; rest

2:00

SECONDARY

3 SETS

MAX DB Bench Presses

(50/35)

-Rest 2:00 b/t-

ACCESSORY

3 Sets

5/5 Single Arm Ring Rows @

2111

-Rest 1:00 b/t Sets-

4.8.19 BUILD

By: 0

Crossfit Chowchilla – BUILD

View Public Whiteboard

Metcon (Weight)

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 8 ; 2111; 65% of 1RM; rest

2:00

SECONDARY

5 Sets

50′ Sled Push (HEAVY)

-Rest 1:30 b/t Sets-

ACCESSORY

3 SETS

50′ Front Rack KB Walking

Lunges

-Rest 1:30 b/t Sets-