Viewing entries tagged
ballastcrossfit

FRIDAY 15APRIL16  Warm up 2RNFT 200m run 2-3 TGU each side 3 single leg box jump each side 30” front rack stretch 7 goblet squats  Strength 5x2 power clean @75%-85%  4 sets max effort wide grip pull ups **partner or banded if needed  Conditioning 18’ EMOM 5 shuttle run(outside) 7 burpees+1 legless rope climb 12 alt. KB or DB snatch each arm  scales rope climb- L1: regular rope climb L2: 1 climb from the back

FRIDAY 15APRIL16

Warm up
2RNFT
200m run
2-3 TGU each side
3 single leg box jump each side
30” front rack stretch
7 goblet squats

Strength
5x2 power clean @75%-85%

4 sets max effort wide grip pull ups
**partner or banded if needed

Conditioning
18’ EMOM
5 shuttle run(outside)
7 burpees+1 legless rope climb
12 alt. KB or DB snatch each arm

scales
rope climb- L1: regular rope climb L2: 1 climb from the back

THURSDAY 14APRIL16 STRETCHING FOR STRENGTH @5:15 and then OPEN GYM at 6:30pm

THURSDAY 14APRIL16 STRETCHING FOR STRENGTH @5:15 and then OPEN GYM at 6:30pm

WEDNESDAY 13APRIL16  Warm up 800m group run  3RNFT 200m row 5 each SLRDL with weight 5 TNG tuck jump 8 PVC pass throughs 5 Planche push ups  conditioning  Teams of two 75 cals row 75 Deadlift @185/125 75 box jump over 24/20 75 wall balls 75 burpees 75 wall balls  75 box jump over 24/20 75 deadlift @185/1257 75 cal row  scales-  deadlift  L1: 165/115 L2: 155/105  L3: 135/95  L4: 115/85  box jumps or box step ups 24/20  mobility after if time permits

WEDNESDAY 13APRIL16

Warm up
800m group run

3RNFT
200m row
5 each SLRDL with weight
5 TNG tuck jump
8 PVC pass throughs
5 Planche push ups

conditioning
Teams of two
75 cals row
75 Deadlift @185/125
75 box jump over 24/20
75 wall balls
75 burpees
75 wall balls
75 box jump over 24/20
75 deadlift @185/1257
75 cal row

scales-
deadlift
L1: 165/115
L2: 155/105
L3: 135/95
L4: 115/85

box jumps or box step ups 24/20

mobility after if time permits

SATURDAY 09APRIL16  OPEN gym:  Complete a missed workout from earlier in the week or work on some skills

SATURDAY 09APRIL16

OPEN gym:

Complete a missed workout from earlier in the week or work on some skills

FRIDAY 08APRIL16  Warm up 250m row + 400m run x2  2RNFT 50ft monster walk 5 wall squats 5 planche push ups 3 strict T2B + 3 Strict pull up  Strength 20’ 3rm Bench press with chains 2 per side/1 per side  Conditioning 15-12-9-6-3 SDHP 115/85 S2OH 115/85 C2B  SDHP: L1 105/75 L2 95/65 L3 75/55 L4 45/35  S2OH: L1 105/75 L2 95/65 L3 75/55 L4 45/35 (Bar)  C2B: L1 regular pull up L2 Banded C2B/Pull ups L3 Jumping C2B/pull up L4 ring row

FRIDAY 08APRIL16

Warm up
250m row + 400m run x2

2RNFT
50ft monster walk
5 wall squats
5 planche push ups
3 strict T2B + 3 Strict pull up

Strength 20’
3rm Bench press with chains 2 per side/1 per side

Conditioning
15-12-9-6-3
SDHP 115/85
S2OH 115/85
C2B

SDHP: L1 105/75 L2 95/65 L3 75/55 L4 45/35

S2OH: L1 105/75 L2 95/65 L3 75/55 L4 45/35 (Bar)

C2B: L1 regular pull up L2 Banded C2B/Pull ups L3 Jumping C2B/pull up L4 ring row

THURSDAY 07APRIL16 OPEN GYM from 5:00-7:00pm, use this time to complete a missed workout, work on skills or join Coach Zach in a #romwod for #mobility gainz!

THURSDAY 07APRIL16 OPEN GYM from 5:00-7:00pm, use this time to complete a missed workout, work on skills or join Coach Zach in a #romwod for #mobility gainz!

WEDNESDAY 06APRIL16  Warm up 5’ Jump rope  Slow 7 min AMRAP 100m run 10 Goblet squats 10 Ab mat sit ups  Strength 25’ 4x6 sumo deadlift with good from NO ROUNDED BACKS  3x8 barbell good mornings  Conditioning 12’ AMRAP 10 front squat 155/105 200m med ball sprint

WEDNESDAY 06APRIL16

Warm up
5’ Jump rope

Slow 7 min AMRAP
100m run
10 Goblet squats
10 Ab mat sit ups

Strength 25’
4x6 sumo deadlift with good from NO ROUNDED BACKS

3x8 barbell good mornings

Conditioning
12’ AMRAP
10 front squat 155/105
200m med ball sprint

TUESDAY 05APRIL16  Warm up 800m group jog  Warm up 30” on 30” off for 12 minutes jumping jacks mountain climbers push ups jump squats  Teams of 2 75 wall ball 60 cal row  45 burpee box jump 30/24 20 ring muscle ups 45 power clean 135/95 60 cal row 75 KBS 53/35  rest 5’-10’  4x3 BtN push press (keep good form)  Scales:  Muscle up:  L1: Bar muscle up  L2: 3 strict ring pull up + 3 ring dip(may use small red band only) x7  L3: 3 strict pull up + 3 Push up x7  L4: 3 ring row + 3 Box push up x7  Power clean: L1: 115/85 L2: 95/65 L3: 75/55 L4: 45/35  Weightlifting   Coaches Warm up  2 Clean pull+squat clean+split jerk  4x2 front squat from rack @90  4 sets of 8-10 renegade row  4 sets ME ring pull ups  scale-partner pull ups

TUESDAY 05APRIL16

Warm up
800m group jog

Warm up
30” on 30” off for 12 minutes
jumping jacks
mountain climbers
push ups
jump squats

Teams of 2
75 wall ball
60 cal row
45 burpee box jump 30/24
20 ring muscle ups
45 power clean 135/95
60 cal row
75 KBS 53/35

rest 5’-10’

4x3 BtN push press (keep good form)

Scales:

Muscle up:
L1: Bar muscle up
L2: 3 strict ring pull up + 3 ring dip(may use small red band only) x7
L3: 3 strict pull up + 3 Push up x7
L4: 3 ring row + 3 Box push up x7

Power clean: L1: 115/85 L2: 95/65 L3: 75/55 L4: 45/35

Weightlifting

Coaches Warm up

2 Clean pull+squat clean+split jerk

4x2 front squat from rack @90

4 sets of 8-10 renegade row

4 sets ME ring pull ups

scale-partner pull ups

MONDAY 04APRIL16  Warm up 5’ jump rope  2 RNFT low dragon with a twist down inch worm with a push up back partner banded squats(5 above the knee + 5 around the ankle) 30” front rack stretch  strength 25’ 5x2 anderson front squat  4 sets of 8 each leg Bulgarian split squat with DB/KB   accumulate 3:00 of a static wall sit @ parallel(8’ time cap)  Conditioning(18’ time cap) “For time” 150 ft handstand walk 100 double unders 50 pistols  scales HS walk:  L1: 12 wall walks  L2: 50r ring push ups L3: 50 Hand release push ups  L4: 50 box push ups  Double under: 50 singles + 7 TNG tuck jump x3   pistols:  L1: Pistol with counter weight  L2: Pistol on a box  L3: Pistol with a band under your butt  L4: goblet squat

MONDAY 04APRIL16

Warm up
5’ jump rope

2 RNFT
low dragon with a twist down
inch worm with a push up back
partner banded squats(5 above the knee + 5 around the ankle)
30” front rack stretch

strength 25’
5x2 anderson front squat

4 sets of 8 each leg Bulgarian split squat with DB/KB

accumulate 3:00 of a static wall sit @ parallel(8’ time cap)

Conditioning(18’ time cap)
“For time”
150 ft handstand walk
100 double unders
50 pistols

scales
HS walk:
L1: 12 wall walks
L2: 50r ring push ups
L3: 50 Hand release push ups
L4: 50 box push ups

Double under: 50 singles + 7 TNG tuck jump x3

pistols:
L1: Pistol with counter weight
L2: Pistol on a box
L3: Pistol with a band under your butt
L4: goblet squat

WEDNESDAY 30MAR16  Warm up 800m group run  Skill Work 3 RNFT 5ea. windmill  30” wall sit with band above knee 5 Squats 30” Banded stretch  1:00 Handstand hold or max which ever comes first  Round air squat OHS with PVS OHS with barbell  Strength 20’  3 rep TNG power clean  Conditioning 12’ Time cap 5-4-3-2-1 OHS @ 185/115 rope climb  scales rope climb=L1 rope climbs from the back

WEDNESDAY 30MAR16

Warm up
800m group run

Skill Work
3 RNFT
5ea. windmill
30” wall sit with band above knee
5 Squats
30” Banded stretch

1:00 Handstand hold or max which ever comes first

Round
air squat
OHS with PVS
OHS with barbell

Strength
20’
3 rep TNG power clean

Conditioning
12’ Time cap
5-4-3-2-1
OHS @ 185/115
rope climb

scales
rope climb=L1 rope climbs from the back

MONDAY 28MAR16  Warm up 800m Group Run  Dynamic Warm up outside High knees Butt kicks Skip for distance/height karaoke  Backwards running Shuttle run  In Teams of two Run 3200 Total (200m at a time) Row 3000m Total (250m at a time)  Strength 5x5 Back squat  10’-15’ Mobility if time allows

MONDAY 28MAR16

Warm up
800m Group Run

Dynamic Warm up outside
High knees
Butt kicks
Skip for distance/height
karaoke
Backwards running
Shuttle run

In Teams of two
Run 3200 Total (200m at a time)
Row 3000m Total (250m at a time)

Strength
5x5 Back squat

10’-15’ Mobility if time allows

16.5!!!!  Friday during am classes and then 5pm-7pm or Saturday at 10:15am. Join us after the Saturday completion of the OPEN for a “YAY IT’s OVER” LUNCH!

16.5!!!!

Friday during am classes and then 5pm-7pm or Saturday at 10:15am. Join us after the Saturday completion of the OPEN for a “YAY IT’s OVER” LUNCH!

STRETCHING FOR STRENGTH at 5:15pm with Coach Laura  THURSDAY, 24MAR16 

STRETCHING FOR STRENGTH at 5:15pm with Coach Laura

THURSDAY, 24MAR16 

WEDNESDAY, 23MAR16  1. 5’ JR 2. 2 RNFT: 	10 banded GM 	10 snatch grip banded press (btn) 	10 goblet squat 3. hang power snatch + power snatch + OHS (18’) 4. 7-6-5-4-3-2-1 	power snatch 135/95 	OHS

WEDNESDAY, 23MAR16

1. 5’ JR
2. 2 RNFT:
10 banded GM
10 snatch grip banded press (btn)
10 goblet squat
3. hang power snatch + power snatch + OHS (18’)
4. 7-6-5-4-3-2-1
power snatch 135/95
OHS

TUESDAY, 22MAR16  1. every 2’ on the 2’ for 10’ 	0-2 - 200m run + 25 double under (40 singles) 	2-4 - bear crawl down crab walk back burpee broad jump down walking lunge back 	4-6 - 200m run + 25 double under 	6 - 8 - bear crawl down crab walk back burpee broad jump down walking lunge back 	8-10 - 200m run + 25 double under 2. bench press 15-10-8-6-4-2 2a. weighted chin up 3-3-3-3-3 3. for time: 	150 double under 	100 KBS 53/35 	50 walking lunge w/ 53/35

TUESDAY, 22MAR16

1. every 2’ on the 2’ for 10’
0-2 - 200m run + 25 double under (40 singles)
2-4 - bear crawl down crab walk back burpee broad jump down walking lunge back
4-6 - 200m run + 25 double under
6 - 8 - bear crawl down crab walk back burpee broad jump down walking lunge back
8-10 - 200m run + 25 double under
2. bench press 15-10-8-6-4-2
2a. weighted chin up 3-3-3-3-3
3. for time:
150 double under
100 KBS 53/35
50 walking lunge w/ 53/35

MONDAY 21MAR16  1. 2 RNFT: 250m row + 400m run 2. 5’ free flow 3. thruster 3RM from ground (15’) 4. 5’ amrap: 	800m run buy in 	AMAP thruster 95/65  	2’ rest  	5’ amrap: 		1k row buy in 		AMAP thruster 95/65  	2’ rest   	5’ amrap: 		35 bar facing burpee buy in 		AMAP thruster 95/65

MONDAY 21MAR16

1. 2 RNFT: 250m row + 400m run
2. 5’ free flow
3. thruster 3RM from ground (15’)
4. 5’ amrap:
800m run buy in
AMAP thruster 95/65

2’ rest

5’ amrap:
1k row buy in
AMAP thruster 95/65

2’ rest

5’ amrap:
35 bar facing burpee buy in
AMAP thruster 95/65

WEDNESDAY 16MAR16  1. group 400m run 2. 9’ EMOM 	1- 15/12 cal row 	2- 5 goblet squat + 4 squat jump + 3ea split jump + 2ea speed skater 	3- 10/7 push up (or pick appropriate amount)  3. back squat to 10RM (15’) 4. ME 30 cal row for time, 5’ rest, ME 30 cal row (score both rows)

WEDNESDAY 16MAR16

1. group 400m run
2. 9’ EMOM
1- 15/12 cal row
2- 5 goblet squat + 4 squat jump + 3ea split jump + 2ea speed skater
3- 10/7 push up (or pick appropriate amount)
3. back squat to 10RM (15’)
4. ME 30 cal row for time, 5’ rest, ME 30 cal row (score both rows)

TUESDAY 15MAR16  1. 800m run 2. 2 RNFT: 	20m HS walk 	20’’ ring/parlette L sit 	10 banded KBS 	3 TnG tuck jump 3. power snatch 2RM (20’) 4. 5 RFT:  	400m run 	12 HSPU 	12 deadlift 185/125  Weightlifting  1. coaches warm up 2. muscle clean + clean from pockets + push jerk (10’) 3. off blocks AK: clean (20’) 4. out of rack push jerk double (15’)

TUESDAY 15MAR16

1. 800m run
2. 2 RNFT:
20m HS walk
20’’ ring/parlette L sit
10 banded KBS
3 TnG tuck jump
3. power snatch 2RM (20’)
4. 5 RFT:
400m run
12 HSPU
12 deadlift 185/125

Weightlifting

1. coaches warm up
2. muscle clean + clean from pockets + push jerk (10’)
3. off blocks AK: clean (20’)
4. out of rack push jerk double (15’)

MONDAY 14MAR16  1. 5’ JR 2. 2 RNFT: 	2ea kb/db thruster + windmill + ohs 	10 ext 2 hollow 	3 strict pull ups: 3" eccentric + pause @ top ea rep 	5 band around knee squat  3. OHS 5-5-5-5-5 (18’) 4. 21-15-9 (10’ time cap) 	thruster 95/65 	pull up

MONDAY 14MAR16

1. 5’ JR
2. 2 RNFT:
2ea kb/db thruster + windmill + ohs
10 ext 2 hollow
3 strict pull ups: 3" eccentric + pause @ top ea rep
5 band around knee squat
3. OHS 5-5-5-5-5 (18’)
4. 21-15-9 (10’ time cap)
thruster 95/65
pull up

FRIDAY 11MAR16  16.3

FRIDAY 11MAR16

16.3