The CC CrossFit Blog

STRENGTH/SKILL 1a) Speed Close Grip Bench Press: 5 x 5 @50-60%, every 30s. 1b) Banded Pulldowns: 5 x 10. Rest 30s. METCON "Jack" AMRAP 20: 10 Push Press (115, 75) 10 KBS (53, 35) 10 Box Jumps (24, 20) L3: (95, 65) (45, 25) L2: (75, 55) (35, 25) (20, 15) L1: (65, 35)...

STRENGTH 1) Speed Back Squat with 1-second pause at the bottom of each rep: 5 x 4 @65-70%, every 60s. 2) Seated Dynamic Box Jumps: 5 Jumps, every 60s x 3 sets. 3) Squat Cleans: Work up to a Metcon weight in 3-4 sets performing singles. Between sets perform 30 Double...

SKILL Gymnastics Skill Work 3 Rounds for Quality: 10s L-Sit Hold 10s Ring Support 20s Handstand Hold or Walk METCON 5 Rounds of: Run 400 Meters 20 Ground to Overhead with a plate (45, 25) 12 Burpees to your Plate L3: (35, 15) L2: (25, 10) L1: (4 Rounds) (200-400m Run)...

STRENGTH 1a) Strict C2B Chin-ups: 4 x 5-8. Rest 60s. – Rx+: Side to Side Pull-ups – Chin-ups are "supinated grip" – These are intended to be done BW – Partner Assisted if needed Chin over bar Chin-ups. 1b) DB Single Arm Bench Press: 4 x 6-8 each. Rest 60s. – neutral...

STRENGTH 1) Regular Stance High Box Squat: 3RM. Rest 2:00 *Use at 15-18” Box *Spotters on both sides of the bar* *Beginner: 5 x 5 adding weight each set if possible. 2) Metcon Prep 2-3 Rounds of: 4 Deadlifts 4 HSPU 10 Wallballs Rest 60-90s between sets. METCON ”Blue...

STRENGTH 1) Hang Power Clean + Push Jerk + Split Jerk: 5 x 1 + 1 + 1 @75%, every 60s. 2) Metcon Prep 2-3 Rounds of: 3 Clean and Jerk 5 Lateral Burpees @Game speed. Rest 90s. METCON "Grace" For time: 30 Clean + Jerks (135, 95) L3: (115, 75) L2: (95, 65) L1: (75, 55)...

STRENGTH 1) Speed Back Squat with 1 second pause at the bottom of each rep: 5 x 5 @55-63%, every 60s. 2) Seated Dynamic Box Jumps: 15 Jumps working up to a challenging height. Rest as needed. 3) Front Rack Reverse Lunges: 4 x 6 ea. Rest 90s. METCON 4 Rounds. Rest as...

METCON For time with a partner: 2k Row 100 Wallballs (20, 14) 1k Row 100 Wallballs 2k Row L2: (14, 10) L1: (10, 8) 31:00 Cap *Alternate Scaling: - 8:00 Bike for each 2k Row and 4:00 Bike for 1k Row - 1 Mile Run/800m Run/1 Mile Run

STRENGTH 1) Bench Press: 1RM. Rest 2:00 Beginner: 5 x 5, adding weight each. Rest 2:00 2) Metcon Prep: 2-3 Sets of: 1 Rope Climb (or 5 Strict Pull-ups) Ring Muscle-up or Ring Dip Practice x 2-3 reps per set. METCON AMRAP 10: 2/1 Rope Climbs 6/3 Ring Muscle-ups 200...