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4.4.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

AMRAP x 9:00

10 KB Deadlifts → 10 Russian KB Swings*

8 Shoulder Swings → 8 Kipping Knee Raises

6 Ring Rows → 6 Up-Downs

Muscle-Up Transition Drills

Metcon (AMRAP – Reps)

EXTENDED WARM-UP

EMOM x 8 MINUTES

1 Strict MU or 3 Strict MU Transitions

WORKOUT

AMRAP x 15 MINUTES

60 KB Swings (53/35)

50 Cal Bike

40 Toe to Bar

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

20 Muscle-Ups*

*Athlete choice for Bar or Ring Muscle-Up

4.2.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Warm-up

EMOM x 8

Min 1: 10 Scap Pull-ups + 10 Hollow Rocks

Min 2: 8 Up Downs + 8 Step Overs

10 Kip Swings

8 Big Kip Swings

6 Kipping Pull-ups

4 Kipping Chest to Bar

Metcon (AMRAP – Reps)

WORKOUT

6 SETS – rest 1 min btn sets

AMRAP x 3 MINUTES

4 Burpee Box Jump Over (24/20)

4 C2B Pull-ups

*Pick-up where you left off at the end of each set. Score is total number of rounds

Metcon (No Measure)

CORE FINISHER

3 SETS

15 V-Ups

:30 L Side Plank

:30 R Side Plank

30 Russian Twist

:30 Hollow Hold

4.2.19 BUILD

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Crossfit Chowchilla – BUILD

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Warm-up (No Measure)

AMRAP 10

50′ bottoms up kb carry (l/r)

5/5 side plank rotations

10/side of half kneeling band protraction/retraction

Metcon (Weight)

MAIN:

3 sets

10 alt. single arm db bench press

-Rest as needed btn sets-

*Athlete will start w/ the dbs pressed out and then alternate bring one down, keeping the other one up

SECONDARY

3 sets

3-5 Pull-Ups

:30 Wall Facing Handstand Hold

ACCESSORY:

For Time

100 Hollow Rocks

4.1.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

3 ROUNDS

30 Singles → 30 Fast Singles → 20 Double Unders

5/5 Moose Antlers

10 Alt Lunge with PVC Pass Through

10 Overhead Squat

PVC Burgener Warm-Up:

Down and Up

Elbows High and Outside

Muscle Snatch

Snatch Land

High Hang Power Snatch

Barbell:

5 from Mid Thigh

5 from Above Knee

5 from Below Knee

Metcon (Weight)

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to 5 Rep TNG Power Snatch

Metcon (AMRAP – Rounds and Reps)

WORKOUT

AMRAP x 10 MINUTES

30 Double Unders (or 100m Sprint*)

10 Power Snatch (95/65)|(75/55)

*Athlete Choice

3.29.19 BUILD

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Crossfit Chowchilla – BUILD

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Warm-up (No Measure)

Warm-Up

5 min Run/Row/bike

3 rounds

10 air squats w/ band around knees

5/5 Cossack Squats

Hold weight in goblet

FS 1RM (Total Weight)

Front Squat (1 Rep Max)
15:00 running clock

Metcon (Weight)

3 sets

10 Alternating Box Step-Ups *KB in front rack (tough)

-rest 1 min btn sets-

MAX Plank Hold

No sagging hips, no elevated hips!

3.29.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Warm-up

3 Rounds (R1 → R2 → R3)

1:00 Row (EZ) → 1:00 Row (Mod) → 1:00 Row (Fast)

5 Air Squat → 5 Jumping Squats → 5 Empty BB Front Squats

5 Strict Presses → 5 Push Presses → 5 Push Jerks

5 Push-ups → 5 Tempo Push-ups → 5 Pike Push-ups

5 Hollow Rocks + 5 Supermans → 5 Kip Swings → 5 Kipping Pull-ups

5RM Thruster

STRENGTH

ON A 15:00 RUNNING CLOCK…

Establish a Moderate Heavy 5-Rep Thruster*

*Bar can not stop overhead or on the shoulders at any point.

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

3.28.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Warm-up

AMRAP x 7:00

10 KB Deadlift

8 KB Goblet Squats

6 Russian KB Swings

4 Burpees Over KB

Metcon (Time)

WORKOUT

7 ROUNDS FOR TIME

10 Deadlift (225/155)|(185/125)

20 Sit-ups*

:30 Double KB Front Rack Hold (70/53)|(53/35)

*GHD or Weighted Sit-up Optional

COOL DOWN

5:00 Banded Hamstring Stretch

5:00 Foam Rolling