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06/23/2018

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Placerville CrossFit – CrossFit

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Warm-up

400m Jog

Group Dynamic Stretch

Metcon

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
15min Time Cap if doing solo. This can be done as a Team of 2 or for the competitive individual it can be done alone. Pace yourself, your must complete all 100 reps before moving on to the next movement

Mobility

Foam Roll and Skillz ball

06/22/2018

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Placerville CrossFit – CrossFit

Mobility

2min Cross Symmetry

1min/side “Couch”

Warm-up

500m Row

20m Bear Crawl

20m Stiff Leg Bear Crawl

20m 3x Air Squats + Broad Jump

Movement Review

3 Position Power Clean:

Position 1

Bar at Pockets

Soft Knee Bend

Chest Slightly Forward

-Establish 1st Position-

3 Hang Power Cleans

Position 2

Bar Just Above Knee

Shin Vertical

Chest Way Over Bar

-Establish 2nd Position-

3 Hang Power Cleans

Position 3

Bar on Floor

Bar Over Loops of Laces

Chest Over or Just In Front of Bar

Knees Slightly Forward of Vertical

-Establish 3rd Position-

3 Power Cleans

Weightlifting

3 Position Power Clean (1-1-1-1-1-1)

Building positioning on the power clean to start things off today. One complex is defined as: 1 power clean from the pockets, 1 power clean from just above the knee, and 1 power clean from the floor without putting the barbell down between repetitions. Athletes will build to a heavy set today, with the first clean from the pockets likely being the limiting factor.

WOD

HANGOVER (Time)

3 Rounds:

15 Hang Power Cleans (115/80)

15 Lateral Barbell Burpees
This workout is meant to be a burner. Picking a lighter weight may be better to allow athletes to move quickly through this one. Burpees are lateral over the barbell, with no need to stand up to full extension between each rep. Note that in the complex to start, there is a power clean from the floor. However, in the the metcon the cleans take place from the hang, meaning that athletes do not have to go below the top of the knee.

06/20/2018

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Placerville CrossFit – CrossFit

Warm-up

20/side Leg Swings

:20sec/side Calf Stretch

2 Rds NFT:

200m Run

20m Spiderman

10m Inchworm

5 Bootstraps

Weightlifting

Bench Press (5-5-5-5-5)

Build up to 75% of your 1 RM

WOD

SIT TIGHT (AMRAP – Reps)

AMRAP 4mins:

400/350m Row Buy-in:

21 – KB Swings (53/35)

21 – Abmat Situps

-REST 4mins-

AMRAP 4mins:

400/350m Row Buy-in:

15 – KB Swings (53/35)

15 – Abmat Situps

-REST 4mins-

AMRAP 4mins:

400/350m Row Buy-in:

9 – KB Swings (53/35)

9 – Abmat Situps
*Quality vs Quantity!!!

Mobility

2min/side:

– Skillz Ball on each side of the T-Spine, Don’t forget to give yourself a BIG hug here!

– Skillz Ball on your glutes…it’s MAGICAL!

– Foam Roll your inner thigh rolling into the groin w/ your knee bent at 90%, Enjoy trying to square your hips to the floor!

– Foam Roll your Quads out to your IT Bands, try not to drool…and if you do, it’s OKAY…just clean it up please!!!

06/19/2018

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Placerville CrossFit – CrossFit

Warm-up

3rds NFT:

10/8 Cal. Air Bike

10 PVC Pass Throughs

10 Controlled Kipping Swings

10 Pushup to Down Dog

Movement Review

-Progressions for Handstand Walking, Wall Walks, Kick Ups, Single Foot Holds, Shoulder Taps

Gymnastics

Handstand Walk (10mins Skill Work)

Spend 10 minutes working on progressions or finding your max distance

WOD

FLAPJACK (AMRAP – Reps)

AMRAP 15mins:

75 Wallballs (20/14)

50 Burpee Box Jumps (24/20)

25 C2B Pullups

Accessory

4 Rds:

200m Build up Sprints (Jog out to the 200m mark and sprint back)

06/15/2018

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Placerville CrossFit – CrossFit

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Warm-up

2min/side Couch Stretch

2min/side Banded Shoulder Distraction

then…

2 Steady Rds w/ an Empty Barbell:

5 Good Mornings

5 Back Squat

5 Thrusters

5 Stiff Leg Deadlifts

Strength

Deadlift (2 x 5, 2 x 5, 1 x5)

Metcon

Metcon (Time)

For Time:

1K Row – Buy-In…then,

10.9.8.7.6.5.4.3.2.1 reps of:

– Kettlebell Swings (53/35)

– T2B

Gymnastics

Pick one from each section and do 3 Rds NFT:

HS Work: 2 Wall Walks, 4 Deficit HSPU, 6 Strict HSPU, 8 Kipping HSPU

Conditioning Work: 20 DU’s Unbroken, 20 Cal Air Bike, 200m Build up Sprint, 20 Burpees

6/15/18

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Placerville CrossFit – Barbell

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Warm-up

General Barbell (No Measure)

2 Rds:

5 Back Squat

5 Good Mornings

5 Behind the neck Press

Weightlifting

Power Snatch + OHS (2+2×5)

Snatch (3×3, 4×2)

Back Squat (7×4)

*3 sec decent/stand up fast

Snatch Extension (6×2)

This should be at least 100% of your 1RM if not more

Single leg calf raises (4×25/25)

Bodyweight

4 Way dead bugs (4×10)

06/14/2018

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Placerville CrossFit – CrossFit

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Warm-up

200m Jog, then…

20m Spidermans

20m Soldier Kicks

10m Alt. Air Squat

10m Cradle Stretch

then…

2 Rds NFT:

10 PVC Pass Throughs

5/side Figure 8’s

20m Bear Crawl

5 Pushups

Strength

Overhead Squat (2 x 5, 2 x 5, 1 x 5)

Metcon

MYSTERY SAUCE (Time)

5 Rounds:

100m DB Farmer’s Carry (70/50)

5 Squat Cleans (155/105)

15 Pullups
Athletes sholud be finishing this between 12-15mins

Mobility

3min/side Banded Shoulder Distraction

3min Myofascial Foam Roll on Quads and IT Band

3min Dimple/Skillz ball on Anterior Deltoid