The CC CrossFit Blog

Strength 1a) Shoulder Width Grip Pull-up Clusters: 4 x 2.2.2 (10s). Rest 90s. - Rest 10s between set of 2. - Adv: Use added weight - Int. Bodyweight - Beg: Partner Assisted. *All sets should be challenging. Similar to last week, but done with a pronated grip. 1b) DB...

Skill Gymnastics Skill + Gymnastics Static Hold EMOM 8: ODD Minutes: 20-30s Kipping. Adv: T2B, Butterfly Pull-up EVEN Minutes: 10-20s L-Sit or L-Hold Adv: HS Walking Metcon Every 5:00 x 4 Sets: Row 500 Meters 50 Double Unders 25 Russian KBS (70, 53) L3: (53, 35) L2:...

Strength 1) Clean Grip Deadlift: Work up to 80-85% for a touch n go set of 3. Rest 2:00 *Beginner: 5 x 5, only adding weight if form permits. 2) 1-Arm KB Row: 3 x 8 ea. Rest 60s. 3) Metcon Warm-up: 3 Rounds of 5 Power Clean/10 Walking Lunges BW. Rest 90s. These are...

Strength 1) Speed Front Squats: 8 x 2 @80%, every 60s. *If you have access to chains or bands use 60% *Beginner: 5 x 5 at a moderate load or Goblet Squat 4 x 8. Rest 90s. 2) Squat Clean Thruster: Work slightly above desired metcon weight. Rest as needed between sets....

Strength/Skill "Accessory EMOM" EMOM 8: ODD Minutes: *Athlete Choice EVEN Minutes: *Athlete Choice *Choose one accessory movement for a body-part that needs work. Coaches should give direction. This can relate to body-composition or be skill related Metcon AMRAP 20 w....

Strength 1a) Close Grip Chin-up Clusters: 4 x 2.2.2 (10s). Rest 90s. - Rest 10s between set of 2. - Adv: Use added weight - Int. Bodyweight - Beg: Partner Assisted. *All sets should be challenging 1b) Single Arm DB Neutral Grip Push Press: 4 x 5 ea. Rest 90s. - Work...

Strength/Skill 8 Minutes of Metcon Preparation: 3 Power Cleans (adding weight to Metcon weight) 3 Front Squats 3 Bar Facing Burpees 21 Double Unders or Attempts *Rest as needed between sets. Metcon "Monster Mash" With a partner for time: 60 Power Cleans (135, 95) 600...

Strength/Skill 1) Zercher Squat: 3RM. Rest 2-3:00. - 5-6 sets progressively adding weight each set. - Beginner: Perform sets of 5 adding weight if form permits. 2) Warm-up Deadlifts and Wallballs Metcon "Dead Ball V2" AMRAP 10: 10 Deadlifts (225, 155) 20 Wallballs...

Morning: Strength 1) Sumo Deadlift for Speed: 5 x 4 @65%, every 90s. – Reset on each rep. 2) Seated Box Jumps: 4 x 4. Rest 60s. – work up to a challenging height. Conditioning “Karen” For time: 150 Wallballs (20, 14) L2: (14, 10) L1: (100 Wallballs) (10, 8) 12:00 Cap...