The CC CrossFit Blog

STRENGTH 1) Speed Close Grip Bench Press: 3 x 3 @50%, every 60s. Then, 3 x 3, up to a moderate weight of 3 Close Grip. Rest 2:00 between heavy sets. - Use chains or bands if possible and drop the load to 40%. - To see what type of speed we are looking for "speed sets"...

STRENGTH 1) Speed Front Squat: 3 x 3 @80%, every 60s. 2) Deadlift: 3 x 3 @80%, every 60s. - Reset on each rep. - Beginner: Focus on Technique - Make sure your athletes are gripping the bar correctly (hand touching the knurling). 3) 1 Round of: 8 Touch n go deadlifts...

SKILL Olympic Lifting Skill Work Squat Snatch *Spend 15 minutes working on skill with light loads performing sets of 2-3 reps per set resting 90s between sets. METCON Every 3:00 x 7 Sets: Row x 60s for Distance Unilateral Carry x 60s *Score = total distance on the...

STRENGTH 1a) Weighted Close Grip Chin-up: 5 x 3-4. Rest 60s. Adv: Added Weight Int: Bodyweight Beg: Partner Assisted 1b) Weighted Bar Dips: 5 x 4-5. Rest 60s. Adv: Added Weight Int: Bodyweight Beg: Partner Assisted (partner holds feet same way as they do for pull-ups)...

STRENGTH 1) Back Box Squat: 1RM. Rest 2:00 *Start by performing 3 sets of 3 adding weight each set then start your sets of 1. - Use a 13-15" Box - 8-10 Singles to Build to a Max - We performed a 2RM on 12/18/17 - Have spotters on both sides of the bar - Beginner: 5 x...

Strength 1) Speed Bench Press: 9 x 3 @50%, every 60s. - Change Grip every 3 sets ie. close, medium, and wide grip. - Use chains or bands if possible and drop the load to 40%. - To see what type of speed we are looking for "speed sets" click here 2) Metcon Warm-up/Prep...

Strength 1) Speed Front Squat: 4 x 3 @75%, every 60s. 2) Deadlift: 4 x 3 @75%, every 60s. - Reset on each rep. - Beginner: Focus on Technique - Make sure your athletes are gripping the bar correctly (hand touching the knurling). 3) 1 Round of: 8 Touch n go deadlifts...

Strength 1) Deadlift against a band: Heavy 1. Rest 2-3:00. - 8-10 sets building in weight - Shoot for 80% of current 1RM (no band) - Drape band over the bar - 400+# DL use your second heaviest band - 300+# DL use a next heaviest band - Less 300# DL use lighter band...

STRENGTH 1) Speed Bench Press: 9 x 3 @50%, every 60s. - Change Grip every 3 sets ie. close, medium, and wide grip. - Use chains or bands if possible and drop the load to 40%. 2) Banded Alphabet: 2 Sets on each side. Rest 60s. - Small letters with these + squeeze abs...