181031

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Back Squat

10 @65%

8 @70%

7 @75%

7 @75%

Metcon

Metcon (AMRAP – Rounds and Reps)

8min amrap

4 DL

10 Russian KB swings

5 box jumps

Performance-275/205

70/53

30/24

Fitness-

225/155

70/53

24/20

Metcon (No Measure)

Rest 2:00 from the end of Metcon

Repeat the exact same metcon. Score entered for first workout is the LOWEST scoring attempt.

Accessory Work

Warm-up (No Measure)

3 sets

10 Weighted sit ups

1min plank hold

10ea side Russian twists

181030

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Metcon

Prehab/Rehab

3 sets

10 barbell kang squat (slow and easy)

10 total cossack squats

3 sets

10 Banded Knee TKE

90/90 breathing, 10 full breathes

https://www.youtube.com/watch?v=m2OFz37JHug

Metcon (Time)

5 rounds

45 DU

15 HSPU

DU scale- 70 single under

HSPU Scale- Pike HSPU

Accessory

3 sets

10 Yoga Push Ups

https://www.youtube.com/watch?v=DGYwtfFElR4

10 Serratus Wall Slides using Foam Roller

https://www.youtube.com/watch?v=hyfb9x7VJWE

3 sets

10 DB tate press

10 Front Raises

10 Side Raises

10 Rear Delt Raise

10 DB tate press

**One big set

181029

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Back Squat

4 @60%

3 @70%

3 @80%

3 @85-90%

Metcon

Metcon (Time)

9-12-15

cal Row

15-12-9

Hang Squat Snatch

3-2-1 Rope Climb

Performance-115/80

Fitness-

95/65

Scale- 3 rope repels per rope climb

*second scale down is 2 burpee pull ups per rope climb

Accessory

3×5 Snatch Grip DL @90+% of best snatch

3×20 Seated Good Morning @7RPE

3×8 Pausing Supermans (Holding 2.5-5lb plates in each hand if possible)

181026

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Back Squat

10 @65%

8 @70%

4 @75% (3 sets)

Accessory

3 sets

8 RDL (same weight as last week- if you weren’t here, 7RPE)

3 sets

12 Pendlay Rows (7 RPE)

Metcon

Hippy Helen (Time)

3 rounds

400m run

12 Hang Power Clean 115/80

21 TTB

181024

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Front Squat

Add 5-10#s from last week for max reps-

20 reps is the max AND your goal!

If you did not do this last week, start at 50% of your max.

Back Squat

Add 5-10#s from last week for max reps- 20rep is the max AND your goal!

If you did not do this last week, start at 50% of your max

Metcon

Snatch + Hang Snatch

Metcon (AMRAP – Rounds and Reps)

0:00-6:00

Find Max Snatch + Hang snatch (can be power)

6:00-18:00

2-4-6-8-10-12-14-etc

Hang Power Snatch

Chest To Bar Pull Ups

Performsnce-115/80

Fitness-95/65

Metcon (AMRAP – Rounds and Reps)

0:00-6:00

Find Max Snatch + Hang snatch (can be power)

6:00-18:00

2-4-6-8-10-12-14-etc

Hang Power Snatch

Chest To Bar Pull Ups

Performsnce-115/80

Fitness-95/65

181019

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Back Squat

65 x 8

70 x 6

75 x 5 (2 sets)

Accessory Work

4sets

5 RDL (7RPE)

3 sets

10 Weighted Sit Ups

10 Weighted Back Extensions

Metcon

Metcon (Time)

0:00-5:00

Find 1 RM Hang Snatch + OHS

5:00-18:00

4 rounds

16 Alternating Hang DB Snatch

4 Bar MU

16 Goblet Squats

8 CTB

**scale for bar mu is 2:1 burpee pull up

**scale for CTB is 12 pull ups or 12 ring rows as second scale

-For burpee pull up, complete all burpees then all pull ups if band is needed. Banded MU or jumping MU from box are allowed as scale

Hang Snatch + OHS

181018

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Prehab/Rehab

5 minutes

Foam Roll

IDO Squat Clinic 2.0

1x through this week. Elevate your heels if needed or shorten squat. We will build ROM during this cycle too

https://www.youtube.com/watch?v=lbozu0DPcYI&t=20s

Metcon

Metcon (Time)

3 rounds

500m row

15/12 HSPU

Directly into

3 rounds

10 Cleans

10/8 SHSPU

Performance:

165/105

Fitness:

135/95

**Fitness May use ambits if needed for SHSPU

181017

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Back Squat

50 % for max reps- 20reps max

Front Squat

50% for max reps- 20 reps max

Accessory

4 sets

10 Hip Thrusts

15 Dimel DL

(Looking for 6RPE here)

**Partner Up and Move Effeciently Here

Metcon

Metcon (AMRAP – Reps)

10min AMRAP

2-4-6-8-10-12-14-etc

Pull Ups

**Each round is 6 DB Hang Clean and Jerk-3 ea

Performance and Fitness RX- 50/35

181016

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Prehab/Rehab

2 sets

10 Banded Knee TKE (Front/Left/Right)

10 CARs ea of:

Ankle

Knee

Hips

10 Cossack Squats

Metcon

Metcon (Time)

4 rounds

100 DU

15 Strict Press

Performance:

95/65

Fitness:

75/45-55

**DU Scale= x1.5

Accessory

3 Sets:

20 Reverse DB Flys

20 Front Raise

181015

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Back Squat

60 x5

70 x4

80 x3

85×2

Accessory Work

3 Sets

20 Good Mornings

4 sets

10 Weighted Sit Ups (P:Weighted GHD)

10 Weighted Back Extensions (S: Pause Supermans)

Metcon

Metcon (Time)

5 rounds

3 Power Snatches @80% of best snatch max

6 bar facing Burpee