The CC CrossFit Blog

Strength 1a) Power Clean: 4-5 x 3, up to a heavy 1.1.1 (5s). Rest 60s. - 1.1.1 (5s) = drop bar between reps and reset up. - Adv: Build to 85% of 1RM. - Int: Build to 75% of 1RM. - Beginner: Technique Work 1b) Wallballs: 4 x 5. Use a heavier medball than usual. Rest...

Merry Christmas! Strength/Skill 1a) Goblet Box Squat: 3 x 8. Rest 60s. *13-15 Box. Sit back + stay tight + explode up. 1b) DB Single Leg RDLs: 3 x 8 ea. Rest 60s. 1c) 1-Arm KB Row w. rotation: 3 x 8 ea. Rest 60s. *All work should be able to be done with one weight...

Strength 1) Wide Stance Box Squat: 6 x 3 @70%, every 60s. - Use a 15" Box (parallel) 2) Speed Pull Deadlifts: 6 x 1 @75%, every 30s. 3) Seated Dynamic Box Jumps: Accumulate 25 jumps to a challenging height. Rest 60s. Metcon For time: 60 Goblet Walking Lunges (53, 35)...

Metcon In a 10 minutes Window: 40 Row or 400 meter Run Remaining time AMRAP: 15 MedBall Situps 20/14 10 Alternating Weighted Step-ups (45, 25) 5 Strict Pull-ups Rest 2:00 + Repeat L2: (35, 20) (5 Strict Band Assisted Chin-ups) L1: (Unweighted Step-ups) (5 Super Strict...

Strength Hang Power Snatch: 6 x 3 @75%. Rest 90s. - This is 6 "work sets" - take 3-4 sets to build to a moderate weight. - Beginner: Light loads focusing on technique Metcon "Complex A" 4 Rounds of: 8 Hang Power Cleans (115, 75) 8 Front Squats 8 Push Press 8 Back...

Strength/Skill Rowing Technique *Group your athletes up and go through your favorite rowing drills. Metcon AMRAP 25: Row 500 Meters 40 Double Unders 20 Walking Lunges (BW) 10 Hollow Rocks L2: (60s of Double Under Attempts) L1: (50 Single Unders)

Strength 1) Zercher Box Squat: 2RM. Rest 2:00 - Use a 13-15" Box. - Build to a 2RM in 6-8 sets. - Beginner: Heavy-ish set of 2. 2) Overhead Squat: Work up to desired weight for metcon in 3-4 Sets. Metcon "Tunnel Vision" 4 RFT: 21 Wallballs (20, 14) 15 Lateral Burpees...

Strength 1) Wide Stance Box Squat: 8 x 3 @65%, every 60s. - Use a 15" Box (parallel) 2) Metcon DB Warm-up x 2 Rounds of: 5 DB Power Cleans 5 DB Thrusters 5 Burpees Rest 90s. These are done at game speed. Metcon In 4:00 Window: 20 DB Power Cleans (50, 30) 20 DB...