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BUILD Feb.5.19

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Crossfit Chowchilla – BUILD

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Warm-up (No Measure)

Cycle 2 / Week 2 of 10 / Day 2

WARM-UP

EMOM x 12 MINUTES

Min 1 – :50 Ski or Row

Min 2 – 25′ Bottoms up KB Carry

Min 3 – 5/5 Single Arm Ring Rows

Metcon (Weight)

MAIN

Incline DB Bench Press; (2111)

5 x 10

– Rest 1:30 b/t sets-

Metcon (No Measure)

SECONDARY

3 SETS

12 KB Upright Rows

15 Rear Delt DB Flys

-Rest 1:00 b/t sets-

————————

ACCESSORY

With a Partner

60 Leg Throws (each)

BUILD Feb.4.19

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Crossfit Chowchilla – BUILD

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Warm-up (No Measure)

Cycle 2 / Week 2 of 10 / Day 1

WARM-UP

5 Minute Tabata Bike

3 ROUNDS

10 Jumping Air Squats

(:01 Pause at bottom of each rep)

:30 Side Plank Rotations

10 Monster Walks (R/L)

Back Squat (5×5)

MAIN

EVERY 2:30 x 5 SETS

5 Back Squats (2111)*

* Increase 5 – 10 pounds from last week

Metcon (Weight)

SECONDARY

3 SETS

8 Lunges Forward + 6 Reverse Lunges

-Rest 1:00 b/t sets-

*Start light and build each set

**BB on back

FEB.1.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

AMRAP x 4

20 Jumping Jacks (clap overhead and behind back)

:20 Dual KB Hollow Flutter Kicks

5 Dual KB Deadlift

5 Dual KB Hang Clean

*Light-Moderate weight KB

Grab out a barbell… perform a tabata with an empty barbell :

1. Clean Deadlift

2. Elbow Punches

3. and 4. Muscle Clean and Press

5. and 6. Power Clean and Push Press

7. and 8. Power Clean and Jerk

After the tabata, review barbell cycling for the clean and jerk.

Metcon (Weight)

STRENGTH

On a 12:00 Running Clock…

Build to a moderate-heavy set of

3 Power Clean & Jerk

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Mobility

COOL DOWN

5:00 Foam Rolling

Lats and T-Spine

BUILD FEB.1.19

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Crossfit Chowchilla – BUILD

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Warm-up (No Measure)

Cycle 2 / Week 1 of 10 / Day 4

WARM-UP

5 Minute Tabata Bike

3 ROUNDS

10 Jumping Air Squats

(:01 Pause at bottom of each rep)

:30 Side Plank Rotations

10 Monster Walks (R/L)

Front Squat (10×5)

MAIN

E2MOM x 10 MINUTES

5 Front Squats (2111)

Metcon (No Measure)

SECONDARY

3 SETS

:20 Single Leg Wall Sit Hold

-Rest as needed b/t sets-

JAN.31.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

AMRAP x 6:00

15 Jumping Jacks

10 Groiners

10 Arm Circles (Front/Back)

10 PVC OH Squats (Holding PVC on Palms)

5 Broad Jumps

… grab barbells and go over the full progression before starting the extended warm-up. (See notes)

Warm-up (No Measure)

EXTENDED WARM-UP

3 SETS

1 Snatch Deadlift

2 Hang Power Snatch + 1 OHS

1 Hang Squat Snatch

*Keep loading light and manageable for all 3 Sets, perfect mechanics. Add PVC dislocators after each set.

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 — 7 Hang Squat Snatch (athlete choice on loading)*

MIN 2 — 25 Sit-ups

MIN 3 — 15/12 Cal Row
*Athlete can choose anywhere between light to moderate loading for HSS. All reps should be crisp and unbroken regardless of loading.

JAN.30.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Extended General Warm-up

AMRAP x 10:00

50ft Shuttle Run

10 Slam Balls

25ft Inchworms

20 Mountain Climbers

25ft Toy Soldiers

20 Alt. Lunges

…grab out DBs and go over the Alt. SA Front Rack DB Lunges.

Metcon (2 Rounds for reps)

AMRAP x 8 MINUTES

200m Run

7 Up-Downs

14 Alt. Single Arm Front Rack DB Lunges* (50,35)|(35,25) *Switch arms at 7 reps

—–Rest 3:00—–

AMRAP x 8 MINUTES

200m Run

7 Up-Downs

14 Alt. Single Arm Front Rack DB Lunges* (50,35)|(35,25) *Switch arms at 7 reps

Metcon (No Measure)

FINISHER

3 SETS

1:00 Hollow Hold

1:00 Russian Twist

:30 L. Leg Glute Bridge Hold

:30 R. Leg Glute Bridge Hold

JAN.29.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Grab a single light-moderate KB and a rower.

AMRAP x 8:00

200m Row

10 V-Ups or Tuck Ups

8/8 Single Leg RDL

6/6 Single Arm KB Bent Over Row

Metcon (No Measure)

SKILL

15:00 Muscle-Up Progression and Scaling*

*Work on skills or skill transfer drills for the MU

Metcon (2 Rounds for reps)

AMRAP x 5 MINUTES

Max Muscle-Ups or Max Burpee Pull-up

Immediately into…

AMRAP x 10 MINUTES

12 Deadlifts (185,135)|(135,95)

12 Hand Release Push-ups
*Total workout time is 15:00. Log (2) scores, one for total reps of MU or BPU and one for total rounds of the DL and Push-up.

BUILD Jan.29.19

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Crossfit Chowchilla – BUILD

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Warm-up (No Measure)

Cycle 2 / Week 1 of 10 / Day 2

WARM-UP

EMOM x 12 MINUTES

Min 1 – :50 Ski or Row

Min 2 – 25′ Bottoms up KB Carry

Min 3 – 5/5 Single Arm Ring Rows

Shoulder Press (5×12)

Strict Press; TEMPO (2111)

-Rest 1:30 b/t sets-

Metcon (Weight)

SECONDARY

Supinated Grip Pendlay Rows

3 x 10

-Rest 1:00 b/t sets-

———Then————-

ACCESSORY

CORE

75 Weighted Sit-ups

JAN.28.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Roxanne Burpees (*1 Squat per Roxanne & 1 Burpee per “red light”)

then…

8 Min AMRAP

30’ Duck Walk

20 Groiners

10 High Box Step-Ups

then take your athletes through their initial loading before beginning the EMOM.

Metcon (Weight)

STRENGTH

EMOM x 10 MINUTES

3 Back Squats (moderate-heavy)

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

Metcon (Time)

3 ROUNDS FOR TIME

30 Wall Ball (20/14)

30/25 Cal Bike

30 Box Jumps (24/20)

BUILD Jan.28.19

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Crossfit Chowchilla – BUILD

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Warm-up (No Measure)

Cycle 2 / Week 1 of 10 / Day 1

WARM-UP

5 Minute Tabata Bike

—–

3 ROUNDS

10 Jumping Air Squats

(:01 Pause at bottom of each rep)

:30 Side Plank Rotations

10 Monster Walks (R/L)

Metcon (Weight)

MAIN

E2MOM x 10 MINUTES

5 Back Squats (2111)

Metcon (No Measure)

SECONDARY

EMOM x 6 MINUTES

Min 1 – 6 Reverse Lunges (L)

Min 2 – 6 Reverse Lunges (R)