The CC CrossFit Blog

SKILL Gymnastics Skill (Week 2) 1a) Toes to Bar: 4 x 60s of Practice or Volume Accumulation. Rest 60s. 1b) Handstand Hold or Walking: 4 x 60s of Practice of Distance Accumulation. Rest 60s. METCON 5 Rounds of 40s Work/20s Rest: 1a) Unilateral Farmer Carry x 50 ft....

STRENGTH 1a) Floor Press: 1RM. Rest 60s. – Build to a max in 6-8 sets. – Beginner: 5 x 5, adding weight if form permits. Rest 90s. 1b) Banded Face Pull-apart: Complete 10-15 Reps between sets of Floor Press. *Last done 2/14 METCON ”Rolling Stone V2” 4 RFT: 21/18...

STRENGTH 1) Box Front Squat: 2RM. Rest 2:00 – Use a 13-15” Box. – Beginner: 5 x 5, adding weight if form permits. 2) Review Metcon Movements x 5-10 reps each. METCON 4 Rounds for quality, but at a fast pace. 1a) Double Kettlebell Front Rack Walking Lunges x 20 Reps....

STRENGTH/SKILL 1) Speed Push Press: 5 x 3 @75-80%, every 60s. 2) Metcon Prep: 2 Sets of: Rest 60s. 1 Wall Climb 5 T2B 10 Wallballs 10 Alt. DB Snatch METCON For time: 30-20-10 DB Alternating DB Snatch (50, 35) Wallballs (20, 14) Then, 800m run Then, 9-15-21 T2B *3 Wall...

STRENGTH/SKILL 1) Wide Stance Box Squat: 6 x 3 @68-70% of your Back Squat, every 60s. – Use a 13-15” Box. 2) Deadlift, touch n go: 3 x 3, adding weight each set and working above Metcon weight. Rest 90s. METCON For total time: 21 Deadlifts (225, 155) 30 Goblet Squats...

SKILL Gymnastics Skill 1a) Toes to Bar: 4 x 60s of Practice or Volume Accumulate. Rest 60s. 1b) Handstand Hold or Walking: 4 x 60s of Practice of Distance Accumulation. Rest 60s. METCON EMOM 24: Minute 1: 2 TGU each side Minute 2: 12 DB Thrusters Minute 3: 20 Renegade...

STRENGTH 1a) 1-Arm KB Rows: 3 x 8-10 ea. Rest 30s. 1b) DB Seated Cleans: 3 x 12-15. Rest 30s. 1c) Side Plank: 3 x 10s ea. Rest 30s. METCON Every 3:00 x 9 Sets: Row 250 Meters (or Bike x 60s) *Score = Slowest Split *Alternate Option Every 3:00 x 9 set: Run 200 Meters...

METCON "Murph" For time: 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run Rx+:(Wear a 20/10# Weighted Vest) L2 Metcon: For time: 1 Mile Run 5 Rounds of: 10 Pull-ups 12 Push-ups 15 Air Squats Then, 1 Mile Run L1 Metcon: For time: 800m Run 5 Rounds of: 10...

STRENGTH 1) Speed Push Press: 6 x 3 @70-75%, every 60s. – use 1RM from 4/24 – Reset on each rep 2a) L-Sit Hold: 3 x 10-15s. Rest 30s. 2b) Handstand Hold: 3 x 10-20s. Rest 30s. METCON AMRAP 15: 12 S20H (155, 105) 21/18 Calorie Bike 50 Double Unders L2: (115, 75) (60s...