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NOVEMBER 2016


11/30/2016

20161201

THURSDAY

OLY: CLEAN & JERK (WEEK 3) "SHANKLE COMPLEX" 1 DEADLIFT + 3 CLEAN PULLS + 1 SQUAT CLEAN + 2 JERKS EVERY 2:00 X7 *ATHLETE CHOOSES LOAD(S) **WORK UP TO HEAVIEST LOAD POSSIBLE ***PULLS AND CLEAN PERFORMED FROM THE HANG POSITION

METCON: 50 BENCH PRESS (95#/65#) M=1000M / F=850M ROW 50 POWER CLEANS (95#/65#) *15:00 TIME CAP **ATHLETES MUST USE 1 BAR

Posted on 11/30/2016 at 10:14 PM | Permalink | Comments (0)

11/29/2016

20161130

WEDNESDAY

SKILL: HANDSTAND PUSH UPS 14:00 EMOM ATHLETE CHOOSES REPS AND PERFORMS EVERY MINUTE ON THE MINUTE

METCON: 15:00 AMRAP 6 BURPEES 9 PULL UPS 12 SIT UPS

Posted on 11/29/2016 at 10:17 PM | Permalink | Comments (0)

11/28/2016

20161129

TUESDAY

STRENGTH: FRONT SQUATS (WEEK 4) *PERCENTAGES ARE BASED ON 3RM OR 90% OF 1RM

5 FRONT SQUATS @ 65% + 10#

REST 2:00

5 FRONT SQUATS @ 75% + 10#

REST 2:00

5+ FRONT SQUATS @ 85% + 10#

METCON: 21-15-9 BACK SQUATS (225#/155#) PUSH PRESS (135#/95#) *12:00 TIME CAP **RACK ALLOWED IF NEEDED

Posted on 11/28/2016 at 09:55 PM | Permalink | Comments (0)

11/27/2016

20161128

MONDAY

OLY: SNATCH (WEEK 6) EVERY 1:30 3 SNATCH DEADLIFTS @ 85% 1 HANG SQUAT SNATCHES @ 85% X5

IMMEDIATELY INTO

EVERY 1:30 2 FULL (SQUAT) SNATCHES @ 85% X5

METCON: 21 POWER SNATCHES (75#/55#) 63 DOUBLE UNDERS X3 *15:00 TIME CAP

Posted on 11/27/2016 at 09:54 PM | Permalink | Comments (0)

11/26/2016

20161125

FRIDAY

OLY: CLEAN & JERK (WEEK 2) "SHANKLE COMPLEX" 1 DEADLIFT + 3 CLEAN PULLS + 1 SQUAT CLEAN + 2 JERKS EVERY 2:00 X7 *ATHLETE CHOOSES LOAD(S)

METCON: 15 HANG CLEANS (135#/95#) 15 BURPEES X3 *10:00 TIME CAP

Posted on 11/26/2016 at 04:22 PM | Permalink | Comments (0)

11/22/2016

20161123

WEDNESDAY

SKILL: HANDSTAND PUSH UPS 14:00 EMOM ATHLETE CHOOSES REPS AND PERFORMS EVERY MINUTE ON THE MINUTE

METCON: 80 DOUBLE UNDERS 40 WALL BALLS (20#/14#) 20 HANDSTAND PUSH UPS 40 WALL BALLS 80 DOUBLE UNDERS *14:00 TIME CAP

Posted on 11/22/2016 at 09:52 PM | Permalink | Comments (0)

11/21/2016

20161122

TUESDAY

STRENGTH: FRONT SQUATS (WEEK 3) *PERCENTAGES ARE BASED ON 3RM OR 90% OF 1RM

5 FRONT SQUATS @ 75%

REST 2:00

3 FRONT SQUATS @ 85%

REST 2:00

1+ FRONT SQUATS @ 95%

METCON: 8:00 AMRAP 21 DEADLIFTS (275#/185#) 42 CALORIE ROW MAX REP TOES-2-BAR

Posted on 11/21/2016 at 08:40 PM | Permalink | Comments (0)

11/20/2016

20161121

MONDAY

OLY: SNATCH (WEEK 5) EVERY 1:30 3 SNATCH DEADLIFTS @ 80% 1 HANG SQUAT SNATCHES @ 80% X5

IMMEDIATELY INTO

EVERY 1:30 2 FULL (SQUAT) SNATCHES @ 80% X5

METCON: (COMPARE TO CFS WORKOUT "LIGHTS OUT") 10-9-8-7-6-5-4-3-2-1 OVERHEAD SQUATS (95#/65#) 1-2-3-4-5-6-7-8-9-10 CHEST-2-BAR PULL UPS *14:00 TIME CAP

Posted on 11/20/2016 at 03:31 PM | Permalink | Comments (0)

11/17/2016

20161118

FRIDAY

*ATHLETE'S CHOICE (CHOOSE EITHER "STRENGTH" OR "CONDITIONING METCON")

STRENGTH (WEEK 4): EVERY 2:00 6 ANCHORED GLUTE-HAM FALLS 6 STRICT SUPINATED (PALMS UP) PULL UPS 6 STRICT RING DIPS X10 *MODIFY OR ADD LOAD AS NEEDED

CONDITIONING: (COMPARE TO CFS WORKOUT "MOTHER BOOGER") "MCGHEE" 30:00 AMRAP: 5 DEADLIFTS (275#/185#) 13 PUSH UPS 9 BOX JUMPS (24"/20")

Posted on 11/17/2016 at 08:22 PM | Permalink | Comments (0)

11/16/2016

20161117

THURSDAY

OLY: CLEAN & JERK (WEEK 1) "SHANKLE COMPLEX" 1 DEADLIFT + 3 CLEAN PULLS + 1 SQUAT CLEAN + 2 JERKS EVERY 2:00 X7 *ATHLETE CHOOSES LOAD(S)

METCON: 10:00 AMRAP 25FT SINGLE ARM (RIGHT) OVERHEAD WALKING KETTLEBELL LUNGE (35#/25#) 8 GOBLET SQUATS 25FT SINGLE ARM (LEFT) OVERHEAD WALKING KETTLEBELL LUNGE 8 TOES-2-BAR *PROGRAMMED BY JEFF P

11/15/2016

20161116

WEDNESDAY

SKILL: RE-TEST 25:00 TO COMPLETE THE FOLLOWING: 100 DOUBLE UNDERS 50 PULL UPS 40 HANDSTAND PUSH UPS 30 TOES-2-BAR *COMPLETE DESIGNATED REPS OF EACH MOVEMENTS AS FAST AS POSSIBLE **REST AS NEEDED BETWEEN MOVEMENTS (MUST BE COMPLETED IN THE 25:00 TIME CAP) ***SCORE = TOTAL WORKING TIME

METCON: 30 BOX JUMPS (24"/20") 30 PULL UPS 30 AIR SQUATS X3 *15:00 TIME CAP

Posted on 11/15/2016 at 09:58 PM | Permalink | Comments (0)

11/14/2016

20161115

TUESDAY

STRENGTH: FRONT SQUATS (WEEK 2) *PERCENTAGES ARE BASED ON 3RM OR 90% OF 1RM

3 FRONT SQUATS @ 70%

REST 2:00

3 FRONT SQUATS @ 80%

REST 2:00

3+ FRONT SQUATS @ 90%%

METCON: "DEATH BY CALORIE ROW AND BURPEES" MINUTE 1 = 1 CALORIE ROW + 1 OVER THE ROWER BURPEE MINUTE 2 = 2 CALORIE ROW + 2 OVER THE ROWER BURPEES MINUTE 3 = 3 CALORIE ROW + 3 OVER THE ROWER BURPEES ...AND SO ON AND SO ON UNTIL THE ATHLETE IS UNABLE TO COMPLETE THE REQUIRED AMOUNT OF WORK IN THE GIVEN MINUTE. *PROGRAMMED BY JEFF P

Posted on 11/14/2016 at 09:40 PM | Permalink | Comments (0)

11/13/2016

20161114

MONDAY

OLY: SNATCH (WEEK 4) EVERY 1:30 3 SNATCH DEADLIFTS @ 75% 2 HANG SQUAT SNATCHES @ 75% X5

IMMEDIATELY INTO

EVERY 1:30 3 FULL (SQUAT) SNATCHES @ 75% X5

METCON: 16 KETTLEBELL SNATCHES (55#/35#) (8 RIGHT ARM + 8 LEFT ARM) 9 BURPEE PULL UPS 90FT BEAR CRAWL X5 *15:00 TIME CAP

Posted on 11/13/2016 at 08:58 PM | Permalink | Comments (0)

11/10/2016

20161111

FRIDAY

*ATHLETE'S CHOICE (CHOOSE EITHER "STRENGTH" OR "CONDITIONING METCON")

STRENGTH (WEEK 3): EVERY 2:00 5 ANCHORED GLUTE-HAM FALLS 5 STRICT SUPINATED (PALMS UP) PULL UPS 5 STRICT RING DIPS X10 *MODIFY OR ADD LOAD AS NEEDED

CONDITIONING: 2016 CROSSFIT LIFTOFF WOD 15:00 AMRAP 25 PULL UPS 50 CALORIE ROW 100 OVERHEAD SQUATS (45#/35#) 50 BOX JUMPS (24"/20") 25 PULL UPS

Posted on 11/10/2016 at 11:13 PM | Permalink | Comments (0)

11/09/2016

20161110

THURSDAY

METCON: 60 CLEAN & JERKS (95#/65#) *12 AIR SQUATS EVERY MINUTE ON THE MINUTE (START THE WORKOUT WITH AIR SQUATS) **20:00 TIME CAP

Posted on 11/09/2016 at 10:24 PM | Permalink | Comments (0)

11/08/2016

20161109

WEDNESDAY

SKILL: TEST 25:00 TO COMPLETE THE FOLLOWING: 100 DOUBLE UNDERS 50 PULL UPS 40 HANDSTAND PUSH UPS 30 TOES-2-BAR *COMPLETE DESIGNATED REPS OF EACH MOVEMENTS AS FAST AS POSSIBLE **REST AS NEEDED BETWEEN MOVEMENTS (MUST BE COMPLETED IN THE 25:00 TIME CAP) ***SCORE = TOTAL WORKING TIME

METCON: 25 KETTLEBELL SWINGS (55#/35#) 8 BURPEE BOX JUMPS (24"/20") X3 *10:00 TIME CAP

Posted on 11/08/2016 at 05:40 PM | Permalink | Comments (0)

11/07/2016

20161108

TUESDAY

STRENGTH: FRONT SQUATS (WEEK 1) *PERCENTAGES ARE BASED ON 3RM OR 90% OF 1RM

5 FRONT SQUATS @ 65%

REST 2:00

5 FRONT SQUATS @ 75%

REST 2:00

5+ FRONT SQUATS @ 85%

METCON: (COMPARE "KAREN" PORTION TO CFS WORKOUT "HORO") 10:00 AMRAP "KAREN" 150 WALL BALLS (20#/14#) MAX CALORIE ROW WITH REMAINING TIME (ASSAULT BIKE OPTION)

Posted on 11/07/2016 at 08:26 PM | Permalink | Comments (0)

11/06/2016

20161107

MONDAY

OLY: SNATCH (WEEK 3) EVERY 1:30 3 SNATCH DEADLIFTS @ 70% 2 HANG SQUAT SNATCHES @ 70% X5

IMMEDIATELY INTO

EVERY 1:30 3 FULL (SQUAT) SNATCHES @ 70% X5

METCON: CROSSFIT LINCHPIN WORKOUT FROM 10/28/2016 800M RUN 60FT HANDSTAND WALK (MODIFICATION = 90FT DOUBLE OVERHEAD KETTLEBELL CARRY 55#/35#) 40 HR PUSH UPS 20 OVERHEAD SQUATS (95#/65#) X2 *25:00 TIME CAP

Posted on 11/06/2016 at 08:10 PM | Permalink | Comments (0)

11/04/2016

20161104

FRIDAY

*ATHLETE'S CHOICE (CHOOSE EITHER "STRENGTH" OR "CONDITIONING METCON")

STRENGTH (WEEK 2): EVERY 2:00 5 ANCHORED GLUTE-HAM FALLS 5 STRICT SUPINATED (PALMS UP) PULL UPS 5 STRICT RING DIPS X10 *MODIFY OR ADD LOAD AS NEEDED

CONDITIONING: 21-18-15-12-9-6-3 DEADLIFTS (225#/155#) HANDSTAND PUSH UPS

CASH OUT: 100 DOUBLE UNDERS *14:00 TIME CAP

Posted on 11/04/2016 at 09:14 AM | Permalink | Comments (0)

11/02/2016

20161103

THURSDAY

OLY: 15:00 TO FIND 1RM HANG CLEAN

METCON: 50-40-30-20-10 DOUBLE UNDERS

25-20-25-10-5 DUMBELL HANG SQUAT CLEANS (40#/20#) *15:00 TIME CAP **PROGRAMMED BY ASA

11/01/2016

20161102

WEDNESDAY

SKILL: ATHLETE'S CHOICE (FINAL WEEK) 15:00 WEAKNESS DEVELOPMENT *ATHLETES WILL PICK A SKILL(S) TO IMPROVE ON OR PRACTICE FOR AN UPCOMING COMPETITION (PULL UPS, RING OR BAR MUSCLE UPS, TOES-2-BAR, PISTOLS, DOUBLE OR TRIPLE UNDERS, HANDSTAND STUFF, ETC.)

METCON: BUY IN: M=50 / F=45 CALORIE ROW

15 CHEST-2-BAR PULL UPS 30 SIT UPS X3 *12:00 TIME CAP


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