Benchmark Month


Bench-MBallCLn/PUp

Warm up/Foam Roll

Foam Roll each area for at least 10 seconds:

Lower Legs

Glutes/Hips

Quads/Hip Flexors

Mid-Upper Back (hug yourself)

Thoracic Mobility (hands behind head, roller mid back, bend back and over roller, hold 3-5 sec. x 5-7)

Lats/Rear Shoulder

Triceps

Then Jump rope for a full 2 minutes..

Begin the Strength no later than 10 minutes after class.

Weightlifting

For the next 4 weeks all %'s will be based on 90% of your 1RM.
i.e. if my 1RM is 100lbs I will base all %'s off of 90 lbs. Final set is Max Effort. If you can do more than 5 reps get after it.


20 minutes to work through

Bench Press (WU-5x40% 5x50% 3x60% Working-5x75% 5x80% 5+x85%)


Metcon (Time)

21-15-9

Rx

Medball Cleans 20/14

Pullups

Rx+

Medball Cleans 60# DBall/30

C2B Pullups

*14 min time cap


Cool Down/ Foam Roll

4x60ft shuttle Max Effort

4x60ft shuttle 85% effort

4x60ft shuttle 50% effort

4x60ft shuttle Jog

4x60ft shuttle walking

Then..

Foam Roll each area for at least 10 seconds:

Lower Legs

Glutes/Hips

Quads/Hip Flexors

Mid-Upper Back (hug yourself)

Thoracic Mobility (hands behind head, roller mid back, bend back and over roller, hold 3-5 sec. x 5-7)

Lats/Rear Shoulder

Triceps


BSquat-T2B/Row/PU

Warm up for long strength days

-Row/Run 500m

-Do personal mobility

-Begin Strength Warmup sets no later than 10 mins after class begins

Weightlifting

For the next 4 weeks all %'s will be based on 90% of your 1RM.

i.e. if my 1RM is 100lbs I will base all %'s off of 90 lbs.
Final set is Max Effort. If you can do more than 5 reps get after it.

Back Squat (WU-5x40% 5x50% 3x60% Working-5x75% 5x80% 5+x85%)

Metcon

Every minute, on the minute, for 9 minutes for max reps:

1: Toes-To-Bar (:40 Max Effort)

2:Row for Calories (:30 sec Max Effort)

3: CFP Pushups (:45 Max Effort)

Chest to deck, do not let the stomach or thighs touch the ground.

Cool Down

3 minute shuttle runs:

Begin at 85-90% effort

every 30 seconds decrease effort 10%, you should be at a brisk then casual walking pace towards the end.

Follow immediately by:

1 length walking knee to chest

1 length walking quad stretch

1 length soldier march

1/2 length spiderman lunge

1/2 length inchworm

15 sec thumbs up/ thumbs down

15 sec torso twist

15 sec folded arm torso twist

CLnPull+CLn-Jerk-GobletLunge/WallWalk/BearCrawl

Warm-up

General 2

3 rounds:

15 jumping jacks

15 sit ups

15 mountain climbers

15 air squat

Burgener Clean alt.

10 shrugs

10 elbow high/outside

10 high hang Clean (shrug, elbows high, fast elbows)

7 P Clean/mid shin

7 Front Squat

7 Squat Clean and Jerk

*do not drop bar for entire warmup

Weightlifting

Clean Pull+Clean (2-2-2-2-2-2 6 second descent on clean pull)

Split Jerk (2-2-2-2-2-2 Build to today's heavy double)

If athlete does not have split jerk do power jerk or push jerk.

Metcon

Metcon (Time)

3 Rounds For Time:

16 KB Goblet Lunge Steps (8R/8L)

5 Wall Climbs

200′ Bear Crawl


TurkishGU-DU/Burpee/KBSwing

Warm-up

3 Rounds NFT of:

12 Overhead Squats (pvc or appropriate barbell)

5-10 Push-Ups

8 Ring Rows

Strength

10 Mins to work through, build to a heavy 2 set. 1 left/1 right

Turkish Get Up (2-2-2)

Skill

Metcon (No Measure)

Every minute, on the minute, for 30 minutes:

Minute 1 – 30 Double-Unders -OR- 40 seconds of Double-Under technique work if you’re still perfecting your double-unders

Minute 2 – 10 Burpees

Minute 3 – 15 Kettlebell Swings

Cool Down

Row for 3 minutes

Build from 0-1 to 90% effort

from 1-1:30 hold max effort

1:30-3 decrease effort incrementally by 10% every 15 seconds

Follow immediately by:

15 sec walking knee to chest

15 sec walking quad stretch

15 sec soldier march

15 sec spiderman lunge

15 sec inchworm

15 sec thumbs up/ thumbs down

15 sec torso twist

15 sec folded arm torso twist

"Jackie"

Warm-up

Warm up 1

3 Rounds NFT of:

:20 Static or Rocking Hollow Hold

10 Alternating Reverse Lunges (optional to add a little load with DBs or Plate)

20 Russian KB Swing

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

With class time remaining
Skill

Metcon (AMRAP - Reps)

Two sets of:

1. 60 Seconds of Muscle-Ups

Rest 60 seconds

2. 60 Seconds of Alternating Pistols with Kettlebell (24/16 kg)

Rest 60 seconds

3. 60 Seconds of Strict Handstand Push-Ups (or L-Seated DB Press)

Rest 60 seconds

4. 60 Seconds of Strict Supinated-Grip Ring Rows

Rest 60 seconds

5. 60 Seconds of L-Sit Hold

(try to accumulate 30-40 seconds within the minute)

Rest 60 seconds

Record reps in comments:
Movement-Round 1/Round 2
1-3/2
2-12/11
3-7/8
4-9/5
5-30/36

 

Cool Down

5 minute shuttle runs:

Begin at 85-90% effort

every 30 seconds decrease effort 10%, you should be at a brisk then casual walking pace towards the end.

Follow immediately by:

15 sec walking knee to chest

15 sec walking quad stretch

15 sec soldier march

15 sec spiderman lunge

15 sec inchworm

15 sec thumbs up/ thumbs down

15 sec torso twist

15 sec folded arm torso twist

 

1RMSnatch/Karen

Warm-up

The Coach Boz OHS Warm-Up

-15 Pass Throughs

-10 PVC OHS

-With the same normal OHS grip and normal foot position, squat down into the “hole” and hold it for a count of five. Focus on driving the shoulders UP towards your ears (active shoulders), and maintaining as much of a vertical torso/arm position as possible. Remember to push your knees OUT – don’t let them drift in.

-Stand up, move your hands in (towards each other) on the bar a few inches, and move your feet in the same distance. With this narrower stance, drop into the hole and hold for a count of five. You may notice you are leaning forward more here, and your arms are coming forward more. Focus on driving the shoulders UP (more UP than BACK – think “active”) and keep your torso as upright as you can.

-Repeat three or four more times, moving hands and feet in for each rep. During your last rep, hands and feet should be almost together. You may not get down very far at this point, and you may be leaning crazy forward. That position should improve with time and practice.


You end up doing 4-5 static holds in the bottom position of the OHS, each with a more narrow hand and foot position than the last. When you are done, do a few more pass throughs, and see if you can move your arms in a bit closer now that you’re more stretched out.

Burgener Atl. Snatch

10 shrugs

10 elbow high/outside

10 high hang snatch (elbows, eyes, press)

7 P snatch/mid shin

7 OHS

*do not drop bar for entire warmup

Weightlifting

In 30 minutes work up to a new 1 rep max Snatch

Snatch (5-5-3-3-1-1-1)

Metcon

Karen (Time)

For Time:

150 Wall-Ball Shots, 20# / 14#

"Christine"

Warm-up

:15x4

Jumping Jacks

Squats

Mt. Climbers

Jump Squats

Weightlifting

Deadlift (5-5-5-5-5 up to 70% estimated 1RM)

Metcon

Christine (Time)

3 Rounds for time:

500m Row

12 Deadlifts, bodyweight

21 Box Jumps, 20"

Cool Down

Cool Down

5 minute shuttle runs:

Begin at 85-90% effort

every 30 seconds decrease effort 10%, you should be at a brisk then casual walking pace towards the end.

Follow immediately by:

15 sec walking knee to chest

15 sec walking quad stretch

15 sec soldier march

15 sec spiderman lunge

15 sec inchworm

15 sec thumbs up/ thumbs down

15 sec torso twist

15 sec folded arm torso twist

"Barbara"

Warm-up

The Coach Boz OHS Warm-Up

-15 Pass Throughs
-10 PVC OHS
-With the same normal OHS grip and normal foot position, squat down into the “hole” and hold it for a count of five. Focus on driving the shoulders UP towards your ears (active shoulders), and maintaining as much of a vertical torso/arm position as possible. Remember to push your knees OUT – don’t let them drift in.
-Stand up, move your hands in (towards each other) on the bar a few inches, and move your feet in the same distance. With this narrower stance, drop into the hole and hold for a count of five. You may notice you are leaning forward more here, and your arms are coming forward more. Focus on driving the shoulders UP (more UP than BACK – think “active”) and keep your torso as upright as you can.
-Repeat three or four more times, moving hands and feet in for each rep. During your last rep, hands and feet should be almost together. You may not get down very far at this point, and you may be leaning crazy forward. That position should improve with time and practice.

You end up doing 4-5 static holds in the bottom position of the OHS, each with a more narrow hand and foot position than the last. When you are done, do a few more pass throughs, and see if you can move your arms in a bit closer now that you’re more stretched out.

General

-2-3 minutes of jump rope to get warm
-Quick Stretch of (10-20 sec hold): Quad, Toe Touch, Spiderman, Lower Back
-PVC Pass Throughs 15-20

Metcon

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

*3-minute rest after each round*


"Eva"

Warm-up

The Coach Boz OHS Warm-Up

-15 Pass Throughs

-10 PVC OHS

-With the same normal OHS grip and normal foot position, squat down into the “hole” and hold it for a count of five. Focus on driving the shoulders UP towards your ears (active shoulders), and maintaining as much of a vertical torso/arm position as possible. Remember to push your knees OUT – don’t let them drift in.

-Stand up, move your hands in (towards each other) on the bar a few inches, and move your feet in the same distance. With this narrower stance, drop into the hole and hold for a count of five. You may notice you are leaning forward more here, and your arms are coming forward more. Focus on driving the shoulders UP (more UP than BACK – think “active”) and keep your torso as upright as you can.

-Repeat three or four more times, moving hands and feet in for each rep. During your last rep, hands and feet should be almost together. You may not get down very far at this point, and you may be leaning crazy forward. That position should improve with time and practice.


You end up doing 4-5 static holds in the bottom position of the OHS, each with a more narrow hand and foot position than the last. When you are done, do a few more pass throughs, and see if you can move your arms in a bit closer now that you’re more stretched out.

General

-2-3 minutes of jump rope to get warm

-Quick Stretch of (10-20 sec hold): Quad, Toe Touch, Spiderman, Lower Back

-PVC Pass Throughs 15-20

Metcon

As always Scale when/where necessary.

Eva (Time)

5 rounds for time:

Run 800 meters

30 Kettlebell swing, 70# / 53#

30 Pull-ups

snatchBalance-"Isabel"-SnatchComplex

Warm-up

F.U.N.

6 min AMRAP w/ partner

-partner 1 will do 6 abmat situps then run 1 trip (2x60ft) of the gym while partner 2 holds the plank position.

-Upon return partner 1 will hold the plank while partner 2 does 6 abmat situps and runs 1 trip.

-repeat for 6 mins

Burgener Atl. Snatch

10 shrugs

10 elbow high/outside

10 high hang snatch (elbows, eyes, press)

7 P snatch/mid shin

7 OHS

*do not drop bar for entire warmup

Weightlifting

Snatch Balance (3-3-3-3)

Metcon

Isabel (Time)

For Time:  30 Snatches, 135# / 95#

Weightlifting

Power Snatch + Hang Squat Snatch + 2 Overhead Squats (1-1-1-1)

Ascending sets up to 155/115, complete 1 complex every minute on the minute for 4 minutes. Rest at least 5 minutes before starting the metcon. Mentally prepare and get after it.

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