WORKOUT for Saturday 4/9/2022
max snatch
max clean & jerk
Post results to whiteboard!
WATCH:
Tag Archive for: cj 1RM
Jordan
Today’s workout involves multiple versions of the bodyweight pull in the classic CrossFit benchmark. If you can’t go Rx because you don’t have a muscle-up you can easily scale it down and modify your exercises. Examples:
jumping muscle-up + chest-to-bar pullup + pullup
chest-to-bar pullup + pullup + jumping pullup
pullup + jumping pullup + ring row
jumping chest-to-bar pullup + strict ring row + kipping ring row
etc.
ARTICLES
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CrossFit WOD for Monday 8/20
COMPLEX FRAN
for time:
7 bar muscle-ups
7 chest-to-bar pullups
7 pullups
21 thrusters, 43/29kg
5 bar muscle-ups
5 chest-to-bar pullups
5 pullups
15 thrusters, 43/29kg
3 bar muscle-ups
3 chest-to-bar pullups
3 pullups
9 thrusters, 43/29kg
Post time to whiteboard! Compare here.
Olympic Weightlifting WOD – Week 4/4, Day 1/3
1x/week, 3x/week athletes: snatch, clean & jerk max
2x/week athletes: snatch max only
Powerlifting WOD – Week 4/4, Day 1/3
back squat max
sumo deadlift max
Kettlebell WOD
##Warmup
– Joint prep
– Sandbag drags
##Strengh
– 5:00 min double bell rack hold
##Workout
**10 min Snatch test**
Max snatches for time. Unlimited hand switches.
**5 rounds for time:**
– 30 KB swings
– 15 cal row
– 30 KB racked lunges
##Accessory work
– Odd object TGU!!!
Box jump overs are a tad more difficult than your normal run-of-the-mill box jump due to moving your body through more space
ARTICLES
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Part 2 (see Monday’s post for Part 1):
CrossFit WOD for Friday 7/20
KELLY
5 rounds for time:
400m run
30 box jumps, 24/20″
30 wall ball, 20/14lbs
Performance does
5 rounds for time:
400m run
30 box jump overs, 24/20″
30 wall ball, 30/20lbs
Post time to whiteboard!
Olympic Weightlifting WOD – Week 4/4, Day 3/3
NEXT WEEK IS DELOAD WEEK. THERE ARE NO BARBELL CLASSES. Take other classes, active rests, mobility, etc.
front squat 65/5 (5)
clean + 2 jerks up to 70%
then seven sets to establish a heavy clean & jerk
midline, 200 reps
strength, using the orange sheet in the back
Powerlifting WOD – Week 4/4, Day 3/3
NEXT WEEK IS DELOAD WEEK. THERE ARE NO BARBELL CLASSES. Take other classes, active rests, mobility, etc.
box jump 6 sets of 3 jumps at 75% of max box jump
press 85/5+
deadlift 70/5 (6)
Dimel deadlift 4×15
sumo RDL 4×15
Romanian deadlift 4×15
20 squats between each deadlift accessory
CrossFit WOD for Saturday 7/21
3 rounds for max reps. 1:30 on, :30 off:
– running jump rope
– burpees
– calorie row
– knuckle drag sandbag
– bear crawl
CrossFit WOD for Sunday 7/22
CINDY
as many rounds as possible in 20 minutes:
5 pullups
10 pushups
15 squats
OR
MARY
as many rounds as possible in 20 minutes:
5 handstand pushups
10 pistols, alternating
15 pullups
then
establish a heavy deadlift in 10:00
Herberto
This week in our still rings work we’ll see the introduction of transitions into half-hangs: both tucks and L-hangs.
ARTICLES
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CrossFit WOD for Wednesday 5/9
establish a heavy CLEAN & JERK for the day within 15 minutes, then
5 rounds:
max kettlebell swings
3 deadlifts, starting with 60/40kg, adding 10kg per round
Post 1.) CJ max, 2.) max kbs, and 3.) heaviest deadlift to whiteboard!
Olympic Weightlifting WOD – Week 1/3, Day 2/3
hang cleans 75/3 (3)
3 front squat + 2 jerks 75/2 (2)
clean pull 100/3 (3)
good morning 3×8
side bend 3×12/side
dips 3×15
Powerlifting WOD – Week 1/3, Day 2/3
BENCH 20kg/5, 55/5, 65/5, 75/5, 85/5+
good morning 5×12
toes-to-bar 5×15
tricep opener complex 5×5
Kettlebell WOD
A)
10 kb swings
10 monster walks: forward, backward, left, right
10 hip extensions
10 single leg extensions, left
10 single leg extensions, right
5 windmills, left
5 windmills, right
repeat for 4x
B)
snatch test, 5 minutes
C)
abs/mobility
Andrew S
ARTICLES
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CrossFit WOD for Friday 4/20
establish a clean & jerk 1RM
Post max to whiteboard!
Olympic Weightlifting WOD – Week 7/7, Day 3/3
clean & jerk
Powerlifting WOD – Week 7/7, Day 3/3
Athlete’s Choice!
No Gymnastics Strength class as Andrew and Adrian will be in Ogden, UT coaching Bri as she competes at the USA Weightlifting University Nationals!
ARTICLES
+ 18.1 Workout Description and Scorecard – CrossFit Games
+ CGO 18.1 Tips w/ Matt Chan – TrainFTW
CrossFit WOD for Friday 2/23
CGO 18.1 – Rx
AMRAP in 20 minutes:
8 toes-to-bar
10 hang clean + shoulder to overhead, 50/35lbs dumbbell
14/12 calorie row
CGO 18.1 – Scaled
AMRAP in 20 minutes:
8 hanging knee raise
10 hang clean + shoulder-to-overhead, 35/20lbs dumbbell
14/12 calorie row
Post score to http://games.crossfit.com/ and the whiteboard!
Olympic Weightlifting WOD – Week 7/7, Day 3/3 (Max Week)
snatch max, clean & jerk max
Powerlifting WOD – Week 7/7, Day 3/3 (Max Week)
Lower MAX (back squat, front squat, OHS, deadlift, etc)
Gymnastics Strength WOD
handstand pushup development!
Kettlebell WOD
Foundation CrossFit NEWS
+ The next Olympic Weightlifting and Powerlifting cycles begin next week! If you want to participate, you must be registered for the programs beforehand. Hit the link and fill it out!
+ This Saturday is an EVERYONE-IS-WELCOME Community CrossFit class. Bring your friends/co-workers/loved ones/frenemies/neighbors and try a workout with us.
+ Our next Foundations On-Ramp Course begins Tuesday, January 16th. More details at the link!
CrossFit WOD for Thursday 1/4
establish a 1RM clean & jerk in 20 minutes, then
“ANNIE”
50-40-30-20-10 reps for time:
double unders
situps
Or another simple variation of the workout. Post results to whiteboard!
HIIT WOD – 12pm
Tempo / Time Trial
20 Air Squats/Push Ups
15 Air Squats/Push Ups 31×1
10 Air Squats/Push Ups 4222
5 Air Squats/Push Ups 5333
– then –
20 Hanging Knee Raises/Ring Row
15 Hanging Knee Raises/Ring Row 2121
10 Hanging Knee Raises/Ring Row 3232
5 Hanging Knee Raises/Ring Row 4343
for time:
150 double dumbbell walking lunge steps
*EMOM 5 burpees
HIIT WOD – 5:30pm
Tempo / Time Trial
Death by 10m…. starting at 5!
rest
150 plate facing burpees for time
rest
WE WILL ROCK YOU wall sit + a surprise!
ARTICLES
+ Bar None: Deal With It – the CrossFit Journal
CrossFit WOD for Wednesday 5/17
for time:
1000m run
100 burpee box jump overs, 24/20″
100 alternating dumbbell snatches, 50/35#
Performance uses 24/16kg kettlebell dead snatches.
Post time to whiteboard!
Olympic Weightlifting WOD
long warmup then clean & jerk max attempts
Kettlebell WOD
– Primal mobility
– Weighted carries
– Work with Get Ups. Focus on the leg sweep and trunk stability
– Squats, push presses and swings to finish class
CrossFit Links
