The CC CrossFit Blog

Strength 1) Speed Deadlift against a band: 10 x 2 @50%, every 60s. 2) Seated Box Jumps: 5 x 4. Rest 60s. Conditioning “Down Range V2” 3 Rounds of: 5 Power Cleans (155, 105) 10 Front Squats (155, 105) 15 Bar Facing Burpees Rest 2:00 L3: (135, 95) L2: (115, 75) L1: (95,...

Skill Mixed Skill Work 5 Sets of: 1a) Squat Snatch 1b) Rope Climb •Perform 2-3 Squat Snatch not going higher than 60% of 1RM. These can be done touch n go style if able. Perform Rope Climb either as a skill or accumulating volume. These can be done legless if needed....

Strength *Spend 10:00 warming up to work-weight as well as going over scaling and set-up for pistols. EMOM 12: ODD Minutes: 3 Push Jerks @70-75% EVEN Minutes: Pistol Practice x 5 Reps each leg Conditioning 3 RFT: Run 400 Meters 30 Air Squats 15 S20H (135, 95)...

Conditioning AMRAP 26: Row 500 Meters 12 Burpees 12 T2B 12 Box Jumps (24, 20) L2: (Knee Lifts) (20, 15) L1: (Abmat Sit-ups) (20, 15 Step-ups) *Sub 400m run, or 60s Bike or Ski Erg for rowing if rowing is not a viable option. Finisher 1a) Russian Swings: 3 x 15, AHAP....

Strength 1) Back Squat: 5 x 3 @75%. Rest 2:00 – Use 1RM from Last month or a moderate weight for all 5 sets. – Begginer: 5 x 5 adding if form permits. 2a) Squat Clean Thruster: Warm-up for Metcon. Rest 60s. 2b) Pull-up Set-up/Warm-up. Rest 60s. Conditioning “Fran” For...

A) Warm-up 2 Sets of: 15 Russian Swings (squeeze glutes at top) X-Band Walk x 5 steps backward/5 forward Glute Hip Bridge Singe Leg x 5 ea (1 ct a top) B) Prep With an empty barbell, 2 sets of: 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 Goodmornings *Add light...

A) Warm-up Alternating Tabata: 1a) Hollow Rocks 1b) Air Squats Then grab all equipment for the metcon: – 10 Front Rack Reverse Lunges – 15 BB Rows (5 pronated grip/5 supinated grip/5 wide grip – 20 Russian Twists with a plate   B) Mobility Tissue Work Foam Roll x 10...

A) Warm-up With a barbell: – 5 Thrusters – 5 Push Press – 5 Rows *Add weight – 3 Push Jerk – 3 Split Jerk * Add some weight and put barbell in rack – 3 Jerk. Athlete choice of Style. B) Activation 2 Sets of: 15-20 Banded Pull-aparts 15-20 Banded Pushdowns 10s Foam...

A) Warm-up Kettlebell Warm up, 30s of work/20s of rest. Coach should call out the exercises/demo 2-3 reps during the rest intervals: -Single-arm KB Swing (both sides) -KB Windmill -Goblet Squat -KB Push Press (both) -KB Swing -Figure 8 (both directions) etc.. B)...