FunFor All

V3 CrossFit – CrossFit

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Fun Four All (Time)

in teams of four you will complete

100 wallballs 20/14

as 1 person is doing wall balls

team members will be doing synchronized squats

switch as needed

75 pullups

other team members will be holding plate over head 25/10

switch as needed

400 m wall ball run or plate

50 tire flips

25 synchronized push ups to end it

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“Pushed Around”

V3 CrossFit – CrossFit

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Warm-up (No Measure)

1:00 each

Easy Row

Active Spidermans

:45 Seconds each

Medium Row

Active Samson

:30 Seconds each

Fast Row

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Push Press 9m EMOM (5-4-3-2-1-2-3-4-5)

Athletes can build in weight across the five sets. The goal is to find something “heavy” at each repetition number. Want them to challenge themselves, but still prioritize efficient movement.Then decrease the weight as you go back up in reps

Metcon (4 Rounds for reps)

Every 3:00 x 4 Rounds

60 m run

10 Barbell Facing Burpees

Max Push Press (115/80)

No rest between rounds

We will be working within three minute windows during “Pushed Around”. Athletes will complete their run, and barbell facing burpees. With whatever time they have remaining in the three minute window, they will complete as many push presses as possible. When the clock hits 3:00, 6:00, and 9:00, athletes will immediately transition back to their run. There is no rest following the max push press. Looking for a weight here that athletes could complete 15+ repetitions unbroken when completely fresh. Score at the end of the workout is total push presses completed. If unable to row, complete one of the following:

“Team Nate”

V3 CrossFit – CrossFit

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A: Warm-up (No Measure)

Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Straight Leg Kicks

Cradle Stretch

Side Lunge

Walking Samson

Walkouts

Walking Spiderman

Bear Crawl

Side Shuffle

Straight Leg Bear Crawl

B.: Metcon (Time)

3 rnds

60 m sled push 3/1

60m sprints

C.: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings (70/53)

Athletes will complete a full round before switching

Athletes will team up, switching off after completing full rounds. Kettlebell weight should be something that could be completed for 20+ repetitions when fresh. For those will no goals of competing in the sport of CrossFit, we have provided a couple options below that will help them hit the appropriate stimulus for today’s workout. Switching off after full rounds so that those performing different movements are still able to partner up.

Option A:

4 Strict Pull-ups

8 Push-ups

12 Kettlebell Swings (70/53)

Option B:

4 Pull-ups

8 Push-ups

12 Kettlebell Swings (53/35)

“Weightlifting Wednesday”

V3 CrossFit – CrossFit

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A: Warm-up (No Measure)

:20 Seconds

Jumping Jacks

Air Squats

Single Unders

Knuckle Drags

Single Unders

Active Spidermans

Double Under Practice

Sit-ups

B: Warm-up (No Measure)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Press and Stretch

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

C: Pausing Front Squat: 7:MIN EMON

Build to Heavy Single: Add weight each round

minimum 3 sec Pause at the bottom of squat

D: Front Squat: 7 MIN EMON

ADD Weight each round to build to a heavy 1 rep

E: Metcon (AMRAP – Rounds and Reps)

“Doubled Over”

AMRAP 8:

15 Abmat Sit-Ups

30 Double Unders/60 singles

Another week of “Weightlifting Wednesday” followed by a simple conditioning piece in “Doubled Over”. There is a three second pause in the bottom of each repetition of the Pausing Front Squat. “Heavy Singles” means that athletes are working to a weight that is challenging, but a load that they are still moving exceptionally well. Looking for 8 minutes of consistent movement on the conditioning piece. If not performing double unders, complete 60 single unders as a substitution. We will prepare for the conditioning piece before weightlifting to allow for a seamless transition.

“Undertow”

V3 CrossFit – CrossFit

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Warm-up (No Measure)

Line Drills

Run 200 Meters

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Barbell Complex

Warm-up (No Measure)

BarBell WarmUp

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

3RFT: Metcon (Time)

400m run

12 deadlifts 225/155

21 box jumps 24/20

rest 3;00

Then

12 mim EMOM

5 Front squats :Odd 135/95 or 95/55

5 HSPU:Even