CrossFit USU
Thursday, May 29, 2014
May 30, 2014
A.
1. 2 Minute AMRAP
-Rest 1 Minute
2. 4 Minute AMRAP
-Rest 2 Minutes
3. 6 Minute AMRAP
-Rest 3 Minutes
4. 10 Minute AMRAP
- 30 KB Swings
- 30 Sit-ups
- 30 Walking Lunges (Weighted)
- 30 Push-ups
- 400 M. Run
Score= Total Reps!
May 29, 2014
"Old Main"
A. 4 Rounds For Time of: (adv. 5)
1 Trail Run + Stairs
3 Burpees at every flat section
* must hit every stair on the way up.
Wednesday, May 28, 2014
May 28, 2014
A. 3 Rounds Of:
3 Minute AMRAP
5 DeadLift 225/155
5 HR Push-ups
5 T2B/ 10 Leg Lifts
* 1 Minute REST
+
2 Minute Rest after 3 Rounds
+
3 Rounds Of:
3 Minute AMRAP
10 Air Squats
10 Sit-ups
B. 4 Sets:
8-10 BN Strict Press
10-15 Floor Presses (Similar to bench press)
Tuesday, May 27, 2014
May 27, 2014
A.
3 Rounds
15 Hang Power Clean 135/95
400 M. Run
Rest 2 minutes after your third round
3 Rounds
15 Box Jumps
15 Pull-ups/Push-ups
B. Post:
Heavy Double Back Squat
Thursday, May 22, 2014
May 23, 2014
A. 6 Minute Running Clock
-800 Meter Run ()
In remaining time
-AMRAP Wall Balls
*Rest 3 Minutes
6 Minute Running Clock
-800 Meter Run ()
In remaining time
-AMRAP Burpee Box Jumps
*Rest 3 Minutes
6 Minute Running Clock
-800 Meter Run ()
In remaining time
AMRAP Pull-ups or Dips
Score= WB/BBJ/PUorD
B. 4 Sets of:
8-10 Strict Press
10-12 Bent of Rows
May 22, 2014
A. For Time:
800 m. Run
21 Hang Power Clean 135/95
25 Leg Lifts
400 m. Run
15
Hang Power Clean 135/95
25 Leg Lifts
200 m. Run
9
Hang Power Clean 135/95
25 Leg Lifts
B. OH Squat Tech and Loading
Or
Pull Up Progressions with Dips
Tuesday, May 20, 2014
May 21, 2014
A. 20 Minute Running Clock
- 20 Burpees
- 30 Walking Lunges
- 40 Sit-ups
- 50 Air Squats
- 400 m. Run
- 50 Air Squats
- 40 Sit-ups
- 30 Walking Lunges
- AMRAP Burpees
B. Power Clean Tech and Loading
Or
3 Sets of:
3 Way Plank
- 0:45 on
- 0:15 off
May 20, 2014
A. 6 Rounds For Time:
10 deadlifts 185/125
10 Box Jumps
*Run 400 m. After rounds 2,4,6
B. Skill Work
Or
Back Squat
1x10 @ 55%
5x5 @ 70 %
1x15 @ 60%
Sunday, May 18, 2014
May 19, 2014
A. 15 Minutes AMRAP (Ladder Style)
100 Meter Run
KB Snatch (increase by 2 reps each round). *Beginner= Clean and Press
Push-Ups (increase by 5 reps each round)
B. Build to heavy Complex (let technique decide load)
- 1 Squat Clean
- 2 Front Squats
Or
Skill Work
Thursday, May 15, 2014
May 16, 2014
A. 5 Rounds
- 20 KB Swings
- 20 Box Jumps (step down)
- 100 yard shuttle
B. 4 Sets
- 8-10 BTN Strict Press
- 10-12 Push-Ups (weighted)
Or
Skill Work
May 15, 2014
A. For Time (Teams of 2)
- 300 Wall Balls
- 1 Ladder
* Every 2 minutes perform 10 Burpees each
(1st timers 200 Wall Balls)
B. Hang Snatch Tech and Loading
Or
Skill Work
Or
50 Leg Lift Sit-ups
Wednesday, May 14, 2014
May 14, 2014
A. 4 Rounds For Time:
- 400 Meter Run
- 30 Plate Cleans 45/25#
- 30 Sit-ups
B. DeadLift
5x3 @ 70-80%
Or
Skill Work
Tuesday, May 13, 2014
May 13, 2014
A. Cache Valley Crippler
TABATA (8 rounds: 20 on; 10 off)
Box Jumps/ Burpees
Jumping Squats/ Push Press (45/35#)
Score= Lowest of each movement
B. Front Squat/ Back Squat @70-75% of FS
4 Sets
3 FS/7 BS
Or
Skill Work
Sunday, May 11, 2014
May 12, 2014
A. 5 Rounds
3 Minute AMRAP
-3 Power Cleans 85/155
-6 HR Push-ups
-9 Air Squats
*1 minute rest*=
Score= Total Rounds
Scaled Version is 3 Sprints
B. Build to heavy single of Power Clean
Or
Skill Work
Thursday, May 8, 2014
May 9, 2014
A. EMOM 30 Minutes
1. 15 Wall Balls (adv. 20)
2. 10 Burpees (adv. 15)
3. 30 Sec. Plank
B. Skill Work
Or
Mobilize
Wednesday, May 7, 2014
May 8, 2014
A. 20 Minute AMRAP
- 400 m. Run
- 10 Thrusters (w/ KB)
- 20 Sit-Ups
B. Back Squat
1x10 @ 60%
5x4 @ 75-80%
1x15-20 @ 50-60%
Or
Skill Work
Tuesday, May 6, 2014
May 7, 2014
A. TABATA (8 rounds 20 on; 10 off)
- Push-ups
- Bear Crawl
- Sit-Ups
- Shuttle Run
B. Strict Press
B1. 5 Attemps to find heavy Single
B2. 5x3 @ 70-75% of B1.
B3. 5x8 bent over rows @ B2 weight
May 6, 2014
A. One on One off
15 Rounds
- 10 Burpees
- AMRAP Walking Lunges
*score= Lunges
B. Skill Work (Handstands)
Sunday, May 4, 2014
May 5, 2014
A. 15 Minute AMRAP
- 10 HR Push-Ups
- 15 Wall Balls
- 20 KB Swings
B. Technique and Loading of:
2 Squat Cleans + 3 Front Squats
Or
Skill Movement
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