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Sunday

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Crossfit Chowchilla – CrossFit

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Warm-up

Warm-up (No Measure)

1 ROUND…

:30 at each station, non-stop:

-Jumping Jacks

-Up Downs

-Sit Ups

-Mt. Climbers

Then in teams of 3…

AMRAP x 2 MIN

P1 – 2 Burpees + 1 Push-Up

P2 – KB Farmer’s Carry Hold

P3 – Rest

AMRAP x 2 MIN

P1 – 50m Jog Relay

P2 – KB Farmer’s Carry Hold

P3 – Rest

AMRAP x 2 MIN

P1 – 1 Lungester w/ Med Ball (Lunge, Lunge, Thruster then pass to partner)*

P2 – KB Farmer’s Carry Hold

P3 – Rest

Workout

Metcon (AMRAP – Reps)

PARTNER WORKOUT*

IN TEAMS OF 3…

AMRAP x 10 MINUTES

Max Bench Press (135/95)|(95/65)

-Rest 3:00-

AMRAP x 10 MINUTES

Max 100m Sprints

-Rest 3:00-

AMRAP x 10 MINUTES

Max DB “Lungesters” (40/30)|(30/20)**

**1 Rep Lungester = 1 FR Lunge Left + 1 FR Lunge Right + 1 Thruster

*Partner 1 works while Partners 2 & 3 rest. Partners alternate as needed. During each AMRAP, Kettlebells (70/53)|(53/35) must be held in farmers hold by one partner. Bells can not touch the ground and must be handed off between partners. If the bells go to ground during the AMRAP, all athletes must stop work and run a penalty 400m lap. In rest period, bells can go to the ground.

Saturday

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Crossfit Chowchilla – CrossFit

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Warm-up

Warm-up (No Measure)

Class 400m jog (or 2:00 bike/row if cannot run)!

Then…

4 ROUNDS

:20 Mt Climbers

:20 Bottom of Squat Hold

:20 Inch Worms

Workout

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
*Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

4:00 Calf & Ankle Work on KB or Bar

4:00 Dragon Stretch

*Each exercise is 2:00 on one side and 2:00 on opposite.

Wednesday

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Crossfit Chowchilla – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS Increasing Effort on Bike in Round 2…

1:30 Bike

14 Step Back Lunges

7 Bent Over Row (w/ empty barbell, :02 pause at chest)

7 Jump Squats (focus on powerful, not high jump)

7 Barbell Good Morning

Then into a more specific barbell warm-up…

2 ROUNDS

5 Slow Deadlifts (pausing at mid-thigh)

5/5 Full Grip Elbow Punches

10 Tall Muscle Cleans

Strength

Power Clean (5×3)

5×3

Power Clean*

*Today’s goal is to hit 5 moderate-heavy triples at the same weight across. No misses and perfect mechanics. This is not 3RM.

Workout

“ELIZA-PLUS” (Time)

FOR TIME

27-21-15-9

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

Ring Dip or HR Push-up

Optional Finisher

Warm-up (No Measure)

3 SETS

15 Barbell Bent Over Rows (Supinated Grip)

15 DB Strict Press (Light)

Tuesday

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Crossfit Chowchilla – CrossFit

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Warm-up

Warm-up (No Measure)

3-4 ROUNDS…

100m Row *Legs Only → 100m Row *Arms Only→ 200m Row *Arms + Legs

8/8 DB Filly Lunges

10 DB Bent Over Rows

10 DB Death March

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

400m Row*

15 Up-Downs

10 Strict Pull-ups

*Row increases 50m every round (400, 450, 500…). Reset the rower before the start of each round.

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

3:00 Lat Rolling

3:00 Banded Distraction

3:00 Pec Smash with Ball or Bell

*Each exercise is 1:30 on one side and 1:30 on opposite.

Monday

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Crossfit Chowchilla – CrossFit

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Warm-up

Warm-up (No Measure)

GENERAL WARM-UP…

3-4 Sets for QUALITY:

10 Groiners (hold 1-2 seconds on each side every rep)

5 Standard Stance Air Squats

5 Narrow Stance Air Squats

5 Wide Stance Air Squats

:30 Plank to Pike

After the GWU, partner up and get into the Specific Warm-Up for the 10RM Front Squat.

3 ROUNDS…

3 Partner Front Rack Stretch w/ PVC/ partner*

3 Partner Wall Squats (32×1)**

Strength

Front Squat (10RM)

ON A 15:00 RUNNING CLOCK…

Establish 10RM Front Squat*

*Max 2 attempts at 10RM

Workout

Metcon (Time)

FOR TIME

20 Front Squat (135/95)|(95/65)

40 Sit-ups*

40 Plate OH Step-Back Lunges (25/15)|(15/10)

15 Front Squat (155/105)|(115/75)

30 Sit-ups

30 Plate OH Step-Back Lunges

10 Front Squat (185/125)|(135/95)

20 Sit-ups

20 Plate OH Step-Back Lunges

10 Front Squat (185/125)|(135/95)

*GHD Sit-ups Optional

**For the Plate OH Lunges, Plate must be held OH at extension.

-16:00 Time Cap-

Sunday

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Crossfit Chowchilla – CrossFit

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Warm-up

Warm-up (No Measure)

4 ROUNDS*

100m Run

8 Sumo DB Deadlift

8 DB Bent Over Row

8 DB Arnold Press

50ft OH Carry*

-10min Cap-

*Increase pace each round

**Hold both DBs overhead as athletes walk the 50ft

Workout

Metcon (Time)

FOR TIME

800m Run

13 HSPU (or DB Push Press)

13 DB Muscle Clean (50/35)|(35/25)*

13 Box Jumps (30/24)

400m Run

13 HSPU (or DB Push Press)

13 DB Muscle Clean (50/35)|(35/25)*

13 Box Jumps (30/24)

200m Run

13 HSPU (or DB Push Press)

13 DB Muscle Clean (50/35)|(35/25)*

13 Box Jumps (30/24)

*Sumo stance for DB Muscle Clean

Cool Down

Warm-up (No Measure)

5:00 Foam Rolling Focus on Upper Back and Lower Legs

Saturday

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Crossfit Chowchilla – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

8 KB DL

16 Mountain Climbers

8 Scap Pull-ups

8 Lunges

-rest 1:00*-

AMRAP x 3 MINUTES

8 Russian KB Swings

8 Plank Jump Tucks**

8 Kip Swings

8 Step Ups

Workout

Metcon (3 Rounds for reps)

3 SETS FOR REPS

AMRAP x 3 MINUTES

Russian KB Swing (70/53)|(53/35)

into…

AMRAP x 3 MINUTES

Up-Down + Pull-Up*

*1 Up-Down + 1 Pull-up = 1 Rep

into…

AMRAP x 3 MINUTES

Single DB Box Step-Up (50/35)|(35/25)

-Rest 3:00 b/t Sets-

Cool Down

Warm-up (No Measure)

3:00 Slow Pedal on Bike

2:00 Walking Rest

1:00 Rebound Rest*

*Rebound = Lay & Breath Slow!

Friday

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Crossfit Chowchilla – CrossFit

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Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

AMRAP X 4 MINUTES

6 Push-ups

8 Kipping Swings

10 Air Squats

-THEN-

SPECIFIC WARM-UP

AMRAP X 6 MINUTES

:30 Barbell Press to Overhead Hold

:30 Slow Elbow Punches

:30 Squat Hold (No Barbell…focus on opening up the bottom of your squat)

Extended Warm-up

Thruster (1×3)

ON A 10:00 RUNNING CLOCK…

Build to a Moderate Set of 3 Thruster

Workout

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

Thursday

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Crossfit Chowchilla – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

1:30 Bike (Moderate Pace)

:30 Tuck Hold

:30 Arch Hold

8/8 Single Arm DB Thruster (Light/Moderate)

Workout

Metcon (4 Rounds for reps)

4 SETS NOT FOR TIME

3/3 DB Turkish Get-Up*

15 DB Bent Over Row (2121)

25 Weighted Sit-ups (Athlete Choice)**

Max Unbroken Strict Dips***

-Rest as Needed Between Sets-

*On TGU, perform 3 reps on L side then 3 reps on R side.

**For weighted sit-up, use single object across chest.

***Dips can be performed on rings, bars, or boxes…goal is at least 10 reps per set whether unbroken or not.

Finisher

Metcon (Calories)

IN TEAMS OF 3…

ON A 10:00 RUNNING CLOCK…

Max Cal Bike

*Partner 1 works while partners 2 & 3 rest. Alternate partners as needed.