The CC CrossFit Blog

Strength Hang Power Clean + Push Press + Push Jerk: EMOM 6: 1 + 1 + 1 @75-80% of Push Press. – 1 Hang Power Clean + 1 Push Press + 1 Push Jerk – Beginner: Push Press + Push Jerk: 6 x 2 + 2. Rest as needed. Conditioning AMRAP 12: Row 200 Meters 15 Air Squats 10 Hang...

Conditioning 5 Rounds with a partner: 100 Meter Sledpush (moderate weight) 20 Walking Lunges (BW) 30 2 Count Mountain Climbers 40 Double Unders *Rest as needed. Work is NOT split, both athletes will complete 5 rounds. Alternate Options – Sledpush: 200 Meter Shuttle...

Strength Sumo Deadlift: 1RM. Rest 3-4:00. – Take 8-10 sets and work up to a 1RM. – Beginners: 5 x 5. Adding weight if form permits. – We performed this on Month 1/Week 3 for a “heavy 1” so compare to previous results. This is a benchmark and will be repeated in 16...

Strength 1) Power Snatch: 8 x 2 @70-75% for all sets. Rest 90s. 2) Speed Back Squat: 5 x 5 @60%. Rest 90s. 3) RDLs: 4 x 8, adding weight each set. Rest 90s. 4a) Reverse DB Lunges: 3 x 8 ea. Rest 60s. 4b) Banded Ab Pulldowns: 3 x 20-25. Rest 60s. 5) Glute March: Max...

Conditioning Teams of 3: 30:00 Max Meters on the Rower *Split work however needed. *Score = total meters

Strength Floor Press: Work up a 1RM. Rest 2:00 Beginner: Heavy set of 5. *Compare to close grip bench press max from month 1 as these numbers should be close. If the numbers from close grip bench press max are lower, then your athletes need to reinforce proper leg...

Conditioning Every 5:00 x 5 Sets: 100 Meter Sledpush (empty) 10 C2B Pull-ups 10 Hang Power Cleans (135, 95) 10 S20H (135, 95) L3: (Regular Pull-ups) (115, 75) L2: (Band Assisted Pull-ups) (95, 65) L1: (Ring Rows) (35, 25 Russian Swing for HPC) (65, 35) *Alternate...

Strength Zercher Box Squat: 1RM. Rest 2:00 – Take 6-8 sets and build to a 1RM. – Use a 13-15″” Box – Same technique as speed box squats, but does not need to be wide stance Beg: Front Squat: 5 x 5. *Compare to Block 3/Week 1 Conditioning “Double Jump” 5 RFT: 50 Double...

Strength 1) Speed Deadlift against a band: 10 x 2 @55%, every 60s. 2) Seated Box Jumps: 4 x 3. Rest 60s. Conditioning “Rowing Grace” 3 RFT: 500 Meter Row 10 Clean and Jerks (135, 95) L3: (115, 75) L2: (95, 65) L1: (75, 55) 12:00 Cap Beginner Option: 3 RFT: Row 500m 15...