The CC CrossFit Blog

STRENGTH 1) Close Grip Strict Chin-ups: 5 x 5. Rest 60s. Options: – Weighted – Bodyweight – Partner Assisted 2) Metcon Prep: 2 Rounds of: 5 Hang Power Cleans 10 Walking Lunges 5 Barbell Rows 10 Push-ups METCON ”MJ” For total time: 21 Hang Power Cleans (135, 95) 50...

STRENGTH 1) 1 1/4 Front Squat: 3RM. Rest 2:00 – Build in weight over the course of 5-6 sets. – Beginner: Work up to a moderate set of 5. 2) Metcon Prep 2 Sets of: 6 KBS 6 Goblet Squats 30 Double Unders Rest 60s. METCON ”Pavement” 4 RFT: 15 KBS (70, 53) 30 Double...

STRENGTH 1) Floor Press: 9 x 3 @65-70% of Tuesday, every 60s. – change grip every 3 sets ie. close, medium, wide. 2) Inverted Rows, Supinated Grip: 4 x 8-10. Rest 60s. METCON ”Quick & Dirty” For time: 21-18-15-12-9-6-3 SDHP (75, 55) Push Press (75, 55) 8:00 Cap...

STRENGTH 1) Power Clean + Front Squat + Jerk: 8 x 2 @75%, every 60s. 2) Metcon Prep: 2-3 Rounds of: 2 Squat Cleans 5 C2B Pull-ups Rest 60s. METCON ”Mr. Clean” For time: 21-15-9 C2B Pull-ups 9-7-5 Squat Cleans (155, 105) Rx+:(185, 125) L3: (Pull-ups) (135, 95) L2:...

SKILL T2B: 1 x Max UB Reps Intermediate: 2 x 10-15. Rest 90s. – this for people that can string together a few reps, but still not consistent. Beginner: 1 x 60s Max Reps Abmat Sit-ups METCON For time: Row 2k 100 Double Unders 100 Air Squats Row 1k 75 Double Unders 100...

STRENGTH/ACCESSORY 1a) Handstand Push-ups: 5 x 5-6. Rest 30s. Options: – Strict or Deficit – Kipping – 1 Abmat Kipping – Seated DB Shoulder Press, Neutral Grip: 4 x 5. Rest 60s. 1b) Banded Facepull-Aparts: 5 x 15 between sets of HSPU. Rest 60s. 2a) KB Hammer Curls: 3...

STRENGTH 1) Sumo Deadlift against a band: 1RM. Rest 2-3:00 – We performed 1RM off 2” plates on 4/30. – Take 8-10 sets to progressively build to a 1RM increasing rest between heavier set. – Beginner: 5 x 5, adding weight if form permits. Reset on each rep. Rest 2:00 2)...

STRENGTH 1) Floor Press: 9 x 3 @60-65% of Tuesday, every 60s. – change grip every 3 sets ie. close, medium, wide. 2) Strict Pull-up: 1 x Max Reps. Options – Band Assisted – Ring Rows x 1 max reps METCON EMOM 5: 10 T2B + 10 KBS (53, 35) Rest 2:00 EMOM 5: 10 Barbell...

STRENGTH 1) Power Clean + Front Squat + Jerk: 8 x 2 @70%, every 60s. 2) Touch n Go Deadlift: Work up to Metcon weight performing sets of 3 reps. Rest 90s. METCON ”Sandstorm” AMRAP 10: 10 Deadlifts (225, 155) 200 Meter Run L3: (185, 125) L2: (155, 105) L1: (135,...