The CC CrossFit Blog

SKILL Double Under Practice: Spend 5:00 Working on Drills to improve double unders METCON For total time: 50-40-30-20-10 KBS (53, 35) Walking Lunges (BW) Abmat Sit-ups Double Unders Rest 60s after each completed round. L3: (Double Under Attempts) L2: (35, 25) (Double...

STRENGTH/SKILL 1) Front Squat 7 sets of 2 reps w/ 3 sec pause @ 75%. Rest 2:00. - Beginner #2: Front Squat: 5 x 5, adding weight each set. 2) Warm-up Deadlifts and Wallballs METCON "Dead Ball V2" AMRAP 10: 10 Deadlifts (225, 155) 20 Wallballs (20, 14) L3: (185, 125)...

STRENGTH 1) Sumo Deadlift: 5 x 2 for Speed @75%, every 60s then 4 x 1 @85% for Speed-Strength, every 60s. - Reset on each rep - Beginner: 5 x 5, focusing on perfect execution. Try to go heavier than last week. Rest 90s. 2) Hang Power Cleans: 3 x 3 building to Metcon...

METCON With a partner: Max Calories of Row or Assault Bike in 6 Minutes *Each athlete completes a full 3 minutes. METCON "100s with a partner" For time: 50 Calorie Row or bike 100 Russian Twists w. a plate (25, 15) 100 2 Count Mountain Climbers (both sides = 1 rep)...

STRENGTH Push Press 6 sets of 6 reps @70% 2 min rest between sets. METCON 4 Rounds for total time: 30 Double Unders 20 Walking Lunges (BW) (total reps) 10 Barbell Rows (135, 95) 2 Wall Climbs Rest 90s. Rx+:(Hang Power Snatch in Place of Barbell Rows 115, 75) (10/8...

STRENGTH 1) Front Squat 6 sets of 2 reps @ 70% 2) Pull-up Warm-up/Skill Work: Spend 5 Minutes warming up or working on your technique with whatever pull-up variation you use ie. butterfly, kipping, band assisted. Rest as needed. METCON "Fran" For time: 21-15-9...

STRENGTH 1) Sumo Deadlift: 6 x 2 for Speed @70%, every 60s then 3 x 2 @80% for Speed-Strength, every 60s. - Reset on each rep. - Beginner: 5 x 5, focusing on perfect execution. Rest 90s. 2) Power Snatch + Overhead Squat: Work up to EMOM weight in 3-4 sets. Rest 60s....

SKILL Gymnastics Skill Work EMOM 6: ODD Minutes: 20s Handstand Hold EVEN Minutes: 10 Pistols (total) (alternating or one side at a time). *This session includes 10 minutes of Skill work prior to starting the clock. METCON AMRAP 20 w. a partner: 60s Row for Max...

STRENGTH 1) Push Press: 1RM. Rest 2:00 - Take 8-10 sets and build to a 1RM. Sets may look like 3-3-2-2-1-1-1... - Beginner: 5 x 4-5 adding weight if form permits. - OR DB Neutral Grip Push Press: 4 x 6-8. Rest as needed. 2) Spend 10 minutes warming up power clean +...