Author Archives: crossfitcphs

Day 52: Tuesday, April 24

Image may contain: sky, shoes, cloud and outdoor

Lauren and Jacob tackle the Prowler

PREPARATION:

  • Run 1 lap
  • 10 Goblet Squats
  • with an empty barbell:

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

STRENGTH:

Using 90% of your new Max:

  • 1 set of 8 reps of Cleans @ 50%
  • 1 set of 6 reps @ 60%
  • 1 set of 3 reps@ 80%  
  • 1 set of 3 reps @ 85% 
  • 1 set of 3+ reps @ 90%

Met-Con WOD:

  • Run around the outside of the school (400m) OR Row 400m together OR 250 Skips
  • 100 Medball Sit Ups (hand ball to each other)
  • 10 Clean and Jerks @ 105/65 (or scale to  75% of Max) (switch every 2 reps)
  • 80 Push ups (one partner works; the other holds a plank)
  • 60 KB Swings (switch every 10 reps)
  • 10 Clean and Jerks @ 105/65 (switch every 2 reps)
  • 40 Box Jump-overs (switch every 5 reps)
  • 20  2-for-1 Wall Balls
  • 10 Clean and Jerks @ 105/65 (switch every 2 reps)
  • Run around the outside of the school (400m) OR Row 400m together OR 250 Skips
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Day 51: Monday, April 23

 

paige

PREPARATION:

2 rounds of:

  • 10 DB Shoulder Press
  • 8 DB Front Raises
  • 6 DB Rows

STRENGTH:

Using 90% of your new Max:

  • 1 set of 8 reps of Bench Press @ 50%
  • 1 set of 6 reps @ 60%
  • 1 set of 3 reps@ 80%  
  • 1 set of 3 reps @ 85% 
  • 1 set of 3+ reps @ 90%

Perform 10 reps of 1-Arm DB Row in between each set

Met-Con WOD:

PART A> “let’s get outside”

As Fast as Possible complete the following:

  • 800m Run (St. Mary’s Loop)
  • 30 Strict Shoulder Press @ 65/35
  • 400m Run (Canoe Club Loop
  • 25 Push Press @ 75/45
  • 200m Run (Baseball Equipment Shed)
  • 20 Push Jerk @ 85/55

REST 5 minutes

PART B>

As fast As Possible complete the following:

  • 20 Sit Ups
  • 2 Prowler Pushes
  • 20 Mountain Climbers
  • 2 Prowler Pushes
  • 10 Burpees
  • 2 Prowler Pushes
  • 10 Pistols
  • 2 Prowler Pushes

Day 50: Friday, April 20

rowdeo

Rowdeo stars

PREPARATION:

  • 20 Air Squats
  • 10 Pull Ups
  • 5 Burpee Box Jumps
  • 5 reps of the “Clean Complex” for today with a bar (1 Hang Power Clean + 1 Push Press + 1 Power Clean + 1 Push Jerk)

STRENGTH:

Using 90% of your new Max:

  • 1 set of 8 reps of Deadlifts @ 50%
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps@ 75%  
  • 1 set of 5 reps @ 80% 
  • 1 set of 5+ reps @ 85%

Met-Con WOD:

Complete 1 round of the following (we will do this platoon style, in waves, to allow access to Rowers):

  • 27/21 Calorie Row
  • 21 Pull Ups
  • 15 Burpee Box Jumps
  • 9 Clean and Jerk @ 95/55 

REST 3 minutes

Complete 4 rounds:

  • 7 Hang Power Cleans @ 95/55 (elbows must finish in front of the bar)
  • 7 Goblet Squats
  • 7 Push Ups

REST 3 minutes

Complete 1 round of the following (same as above with respect to waves…)

  • 21/15 Calorie Row
  • 15 Pull Ups
  • 9 Burpee Box Jumps
  • 6 Clean and Jerk @ 95/55

Day 49: Thursday, April 19

 

hand

PREPARATION:

  • Eric and Paige Challenge

STRENGTH:

Using 90% of your new Max:

  • 1 set of 8 reps of Strict Shoulder Press @ 50%
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps@ 75%  
  • 1 set of 5 reps @ 80% 
  • 1 set of 5+ reps @ 85%

then:

  • spend 15:00 working up to a Heavy-ish 3 rep Snatch

Met-Con WOD:

Part A>

Against a 3:00 clock:

  • 500m/400m Row
  • AMRAP of Wall Balls in remainder of time

REST 3:00 while your partner goes

Against a 3:00 clock:

  • 450m/350m Row
  • AMRAP of D-Ball Over the Shoulder in remainder of time

REST 3:00 while your partner goes

PART B>

“Core Incinerator|
Complete the following:
  • 0:30 Plank
  • 30 Tuck Sits
  • 0:30 Plank
  • 30 bird dogs
  • 0:30 Plank
  • 30 sit-ups
  • 0:30 Plank
  • 30 back extensions
  • 0:30 Plank
  • 30 Russian Twists
  • 0:30 Plank

Day 48: Wednesday, April 18

 

abcd

PREPARATION:

  • Handstand Wall Tunnel challenge

STRENGTH:

Using 90% of your new Max:

  • 1 set of 8 reps of Squats @ 50%
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps@ 75%  
  • 1 set of 5 reps @ 80% 
  • 1 set of 5+ reps @ 85%

Met-Con WOD:

With a partner – you complete a round, then your partner completes a round

4 rounds of the following:

  • 20 Air Squats
  • 10 KB Swings (heavier than usual)
  • 8 Shoulder to Overhead*
  • 20 Double Unders or 60 Singles

*Round 1 – Strict Press @ 65/35

Round 2 – Push Press @ 85/45

Round 3 – Push Jerk @ 105/55

Round 4 – Split Jerk @ 115/65

 

Day 47: Tuesday, April 17

bc

Superb job on Friday by everyone!

PREPARATION:

3 rounds of:

  • 10 Push Ups
  • 8 Sit Ups
  • 6 Pistols

STRENGTH:

Using 90% of your new Max:

  • 1 set of 8 reps of Bench Press @ 50%
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps@ 75%  
  • 1 set of 5 reps @ 80% 
  • 1 set of 5+ reps @ 85%

then:

  • repeat for your Cleans

Met-Con WOD:

WOD#1:
 21-15-9 reps of:
  • Pull-ups
  • Push-ups
  • Sit-ups
  • Squats

REST 3:00

 WOD#2:
 
As many reps as possible (AMRAP) in 8 minutes:
  • 5 reps of Ground to overhead @ 115#/75#
  • 10 reps of Floor Wipers @ ^
  • 15 reps of Lateral hops over Barbell

Day 46: Monday, April 16 SNOW DAY!

Image result for snow day meme

Day 45: Friday, April 13

deadlift-ladder

PREPARATION:

  • Row 20 calories
  • 10 reps of 1 Arm KB Deadlift 
  • 10 Good Mornings
  • 10 T-Spine Rotations
  • 10 Downward Dog Toe touches

STRENGTH:

It is time for the good ‘ol Deadlift ladder:

  • we will start @ 95# and work our way up to 405#
  • you will be given instructions on where to start based on your current max
  • you have 1:00 at each bar to make a successful lift
  • once you fail at a bar, transform into a super cheerleader
  • when the last bar is lifted, you may go back and re-try the failed weight, or add 5# to your last successful lift to record a PR

 

Day 44: Thursday, April 12

Image may contain: one or more people, basketball court, shoes and outdoor

PREPARATION:

  • 10 OHS with PVC or light bar
  • Snatch Warm Up from CrossFit Invictus

STRENGTH:

with 20:00 on the clock:

  • establish a heavy Snatch 

Met-Con WOD:

This is done partner-style – Partner A does 1st exercise in pairing; then Partner B does; then A does 2nd exercise in pairing; and then B does… until 3 rounds are done by both partners

3 rounds of:

  • 15/12 Calorie Row
  • 15 Wall Ball

REST 2:00

3 rounds of:

  • 15 Plate Sit Ups
  • 15 Overhead Squats @ 45/35

REST 2:00

 2 rounds of:

  • 15 Burpees
  • 15 KB Swings @ 53/35

Day 43: Wednesday, April 11

aaa

PREPARATION:

  • 10 steps of X-Band Walks (Laterally)
  • 10 Cossack Squats with plate
  • 10 steps of X-Band Walks (Fwd/Bwd)
  • 10 Prisoner Squats
  • 10 Single-Leg Glute Bridge (5L/5R)
  • Pigeon Hip Opener (1 minute each side)

STRENGTH:

Today, we ware doing a new TOTAL – you will do the following lifts separately, and then add the totals together.

 Front Squat + Strict Press + Max Thruster
  • at the end of the 45 minutes you add together your three lifts
  • you will then divide your TOTAL by your Bodyweight

so:

Front Squat Max + Strict Press Max + Thruster Max divided by Bodyweight

 

Met-Con WOD:

This is done partner-style – Partner A does 1st exercise in pairing; then Partner B does; then A does 2nd exercise in pairing; and then B does… until 3 rounds are done by both partners

3 rounds of:

  • 15/12 Calorie Row
  • 15 Wall Ball

REST 2 minutes

3 rounds of:

  • 15 Plate Sit Ups
  • 15 Overhead Squats @ 45/35