The CC CrossFit Blog

STRENGTH 1) Wide Stance Box Squat: 8 x 3 @60-65% of your Back Squat, every 60s. – Use a 13-15” Box. 2) Power Clean + Front Squat: Work up to Metcon weight in 3-4 sets performing 1 PC + 1 FS. Rest 60s. METCON “Gameday” For total time: 30 Front Squats (155, 105) 30...

METCON 30 Minutes on the Clock: Sledpush x 100 ft. Farmer Carry x 100 Ft. Turkish Get-up x 2 each. Bike x 60s *Today’s work is not for time or score. Rest as needed. *Alternate Options: Sledpush = Weighted Step-ups x 60s Max Reps Bike = Row or Jog for 60s at an easy...

STRENGTH 1) Close Grip Floor Press: 5 x 5, adding weight each set. Rest 90s. 2) Barbell Curls: 3 x 10, one weight for all sets. Rest 60s. 3) Metcon Prep: T2B Skill Session x 5:00 METCON ”New Workout Plan” 2 RFT: 75 Air Squats 50 Push-ups 25 T2B 800m Run L2: (50 Air...

STRENGTH 1) Clean + Jerk: 1RM. Rest 2:00 – Any style permitted. 2) Back Squat: 1RM. Rest 2-3:00. – Build to a 1RM in 6-7 sets. – Sets of: 5,4,3,2,1,1,1… 3a) Single Leg DB RDLs: 4 x 5 ea. Rest 45s. 3b) Deadbug + Reverse Crunch: 3 x 10. Rest 45s. 4) Frog Pump: 2 x 30....

STRENGTH 1) Speed Close Grip Bench Press: 5 x 5 @50%, every 60s. 2) Pull-up Volume Accumulation. Rest 90s between sets. Change grip every other set ie. wide grip pull-up, shoulder width pull-up, regular grip chin-up, close grip chin-up. – Rx+:(35 Strict Reps) – Rx:...

STRENGTH 1) Wide Stance Box Squat: 8 x 3 @60% of last Monday 3RM, every 60s. – Use a 13-15” Box. If you did not perform 3RM from 5/7 use 50-55% of your Back Squat Max. 2a) Power Snatch: 3 x 3, touch n go preparing for metcon. Rest 30s. 2b) T2B: 3 x 3-5. Rest 30s. 2c)...

SKILL Gymnastics Skill Work 3 Rounds for Quality: 10s L-Sit Hold 10s Ring Support 10 Alternating Pistols METCON 25 Minutes of: 1a) Heavy Sledpush or Sledpull Powerwalk x 50 yards. Rest 60s. 1b) Single Arm Farmer Carry x 50 yards each. Rest 60s 1c) Double DB Rows x 10....

STRENGTH 1a) Strict Pull-up + Negative (3s): 4 x 5. Rest 45s. – 3 ONE-THOUSAND Negative 1b) Bar Dips: 4 x 8-10. Rest 45s. Options for both Pull-ups/Dips: – Partner Assisted – Add weight to bar dips if needed. 2) Metcon Warm-up: 2-3 Sets of: 5 OHS 5 KBS 5 Lateral...

STRENGTH 1) Touch n Go Deadlift: 5 x 5, up to a heavy set. Rest 2:00 – Beginner: 5 x 5, reset on each rep to dial in form. Rest 2:00 2) Metcon Prep: 2-3 Rounds of: 5 DB Power Cleans 5 DB Thrusters Building to Metcon weight. Rest 60s. METCON ”Freshmen” For time: 45 DB...