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BUILD JAN.25.19

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Crossfit Chowchilla – BUILD

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Warm-up (No Measure)

WARM-UP

AMRAP x 10 MINUTES (EZ)

200m Run

10 Box Step-ups

10 Yoga Push-ups

:30 Chin Over Bar Hold

Metcon (3 Rounds for reps)

MAIN

Upper Hypertrophy

3 Sets

Max Push-ups (1010)

Max Banded Tricep Pull-downs

-Rest as need b/t sets-

Metcon (No Measure)

SECONDARY

Lower Hypertrophy

3 Sets for speed :

30 Jumping Air Squats

30 Glute Bridges

——-

ACCESSORY

3 SETS

MAX Ring FLR

JAN.24.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

In 8:00 work through…

2 Rounds

40 Jumping Jacks

10 Barbell Deadlifts (focus on lat engagement)

30 Mountain Climbers

16 Elbow Punches

20 Alt. V-ups

10 Barbell Back Squats

Then quickly through:

7 Hang Muscle Clean

7 Hang Power Clean

5 Hang Power Clean + Back Rack Practice

See Notes for Barbell EMOM!

Metcon (AMRAP – Reps)

WORKOUT

AMRAP x 15 MINUTES

200m Run

10 Hang Power Cleans (155/105)|(135/95)

10 Back Squats
Each Round = 21 REPS

Metcon (No Measure)

CORE FINISHER

NOT FOR TIME

30 Barbell Roll-Outs*

*Slow and controlled, break up into as many sets as needed.

JAN.23.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

4 Rounds (12:00 Cap)

20 KB Weighted/ Unweighted Flutter Kicks

20 Knee-to-Elbow Mountain Climbers

20 Weighted/ Unweighted Lunges

100m Run

then… pacing drill outlined in the Notes.

Metcon (Weight)

WORKOUT

8 ROUNDS FOR QUALITY

2:00 Moderate Pace Bike*

1:00 DBL KB Front Rack Hold (53/35)|(35/26)

1:00 Bar Hang / Quality Ring Rows**
*RPM should be same every round.

**Alternate the Bar Hang and Ring Row movements every round.

JAN.22.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

AMRAP x 10 Minutes

1:00 Bike or Row

5 Inch Worms + Down Dog

10 Double DB RDL

5/5 SA Half Kneeling Strict Press (hold other DB in Front Rack)

*After the general warm-up, move into your teaching and scaling for the HSPU skill work.

Metcon (No Measure)

SKILL

EMOM x 10 MINUTES

Min 1 — 5-8 Reps of HSPU or HSPU Skill*

Min 2 — Moderate Pace Row or Bike

*Advanced athletes should practice HS Walk or Free Standing Hold

Metcon (Time)

WORKOUT

3 ROUNDS FOR TIME

60 Walking Lunges

40 Slam Ball (30/20)|(20/10)

20 HSPU

JAN.21.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

EMOM x 9 (progressing the row every round)

Movt 1 — AMRAP 3 Snatch DL / 3 Muscle Snatch (empty barbell, focus on form)

Movt 2 — AMRAP 3 Wall Balls / 3 Burpees (w/ a tall jump — full hip open!)

Movt 3 — Row (EZ) → Row (MOD) → Row (HARD)

Metcon (3 Rounds for reps)

WORKOUT

AMRAP x 5 MINUTES

Max Wall Ball (20/14)

-Rest 2:00-

AMRAP x 5 MINUTES

Max Calorie Row

-Rest 2:00-

AMRAP x 5 MINUTES

Max Power Snatch (135/95)|(95/65)

Metcon (No Measure)

POSTERIOR PUMP

3 SETS

10 Romanian Deadlifts*

40 Glute Bridges**

-Rest as Needed-

*Slow descent, performed w/ workout weight

**Fast and unbroken

JAN.18.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Partner Warm-up

EMOM x 8 Mins

Min 1 — Smooth Bike

Min 2 — Burpee + Broad Jump

Metcon (2 Rounds for reps)

PARTNER WORKOUT: TEAMS OF 2…

AMRAP x 8 MINUTES

8 DB Power Clean (50/40)|(40/30)

8 DB Farmer’s Lunge

-Rest 2:00-

AMRAP x 8 MINUTES

8 DB Power Clean (50/40)|(40/30)

8 DB Farmer’s Lunge
*Partner 1 completes a full round while Parter 2 holds plank.

Metcon (No Measure)

PARTNER FINISHER

60 Reps of Alternating Leg Lowers Holding Plate

*Both athletes perform reps at same time, both perform 60.