The CC CrossFit Blog

STRENGTH 1) Sumo Deadlift off 2" plates: 1RM. Rest 2:00 - If you have chains, use them. - Plates are elevated 2" off the floor with either 25# plates or mats. - Beginners: 5 x 5, 2" off the floor adding weight if form permits. Rest 2:00 2) Squat Snatch: Warm-up...

STRENGTH 1a) Hang Power Clean + Push Jerk + Split Jerk: 5 x 1 + 1 + 1 @70%, every 90s. 1b) In between sets complete 10-15 Banded Pulldowns 2) Take 5 Minutes and Prepare for Metcon METCON 5 Rounds of 30s work/30s Rest: 1a) Russian KBS (70, 53) 1b) Walking Lunges (BW)...

STRENGTH 1) Speed Back Squat with 1 second pause at the bottom of each rep: 5 x 5 @50-60%, every 60s. 2) Metcon Prep: 3 sets at game speed of: 5 Thrusters 5 Pull-ups Rest 60-90s. METCON "Fran" For time: 21-15-9 Thrusters (95, 65) Pull-ups L3: (75, 55) L2: (65, 35) (BA...

GPP Unilateral Farmer Carry: 8 Minutes x Max 50 Meter Trips *Front Rack + By your side https://www.youtube.com/watch?v=4P2WBaJ0gc8&feature=youtu.be METCON 8 RFT 500m Row 1 minute rest between sets

STRENGTH 1) Push Press: 1RM. Rest 2:00 Beginner: 5 x 5, adding weight if form permits. 2) Metcon Prep + Set-up: Spend 5 minutes getting set-up and preparing for Metcon. METCON Every 4:00 x 5 sets: 7 Burpee Pull-ups 20 DB Renegade Rows (total) 30 Double Unders Single...

STRENGTH 1) Front Squat Wave: 3-2-1-3-2-1. Rest 2:00 after each set. *An example of this wave may look something like: 3@60%, 2@70%, 1@80%, 3@80%, 2@85%, 1@90%. *Just to be clear your athletes are resting 2:00 between each set. ie. 3 is one set, 2 is one set and so...

STRENGTH 1) Rope Climbs: Accumulate Volume. Full recovery between sets (1-2 minutes). - Adv: 10/8 Legless - Int: 10/8 w. legs - Beginner: Technique + 3-4 Half Climbs - Newbie: 5 x 8-10 Inverted or Ring Rows 2) Handstand Push-ups: 4 x 5-6. Rest 60s. - Strict or Deficit...

STRENGTH 1a) DB Neutral Grip Floor Press: 4 x 8. Rest 30s. 1b) Double DB Bent-over Rows: 4 x 10. Rest 30s. 1c) Banded Pulldowns: 4 x 12-15. Rest 30s. METCON AMRAP 18 w. a partner: 250 Meter Row 10 Burpees *One athlete completes a full round at a time