180907

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Power Jerk

Work to a heavy tripple

Metcon (AMRAP – Reps)

AMRAP 15

200m run

3-6-9-12-15-18-etc

TTB

Runs account for 1 rep

Accessory

FLEX FRIDAY

3 sets

15-20 barbell curls

15-20 dumbbell or banded tricep overhead extensions

180904

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Metcon (Time)

2 rounds For Time

10 Bar MU

30 Wall Balls

50 burpees

Performance- Bar MU and 20/14#

Fitness- CTB x2reps 20/14# ball

Hang Cluster

Hang Squat Clean into a thruster. Build to a heavy double. Do not drop between reps if you can help it

Accessory Work

Pendlay Row

4×10

**Between each set perform 10 banded pvc lat pull downs

5RPE- this is to work lats to help positional strength and endurance, not maximal strength

180903

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Metcon (Time)

3 rounds

300m run

30 DB Snatches

30 Weighted Sit Ups

*Fitness/Performance- 50/35

The Weighted sit ups will be taking a WB from behind head to an overhead position when you sit up. Use an abmat.

Men’s RX: 14-20

Women’s RX:10-14

**there is option of weight here. But, do not sell yourself short. Challenging but doable.

Skill & Strength

4 sets

1A). Front Rack Walking Lunge x20alt steps

*Pick a weight you can go for 20 steps with. 10 steps down, quick drop, bar facing burpee then 10 steps back.

1B). Eccentric Pausing Banded Face Pull x5

*Pull Band to face. Pause :02 then take :05-:08 to return the band to the starting position

180829

Graham Creek house, Gulf Shores CrossFit – CrossFit

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GS 18.1 (Time)

3 rounds

27 DU

9 DL

Into..

3 rounds

27 DU

9 Power Cleans

Into…

3 rounds

27 DU

9 Thrusters

Fitness and Performance

185/125

135/95

95/65

*the first of Gulf Shores testers. We will revisit and retest this to see improvement!!

Optimal loading strategy for ladies from inside out- 5s/10s/15s/15s

Or

All 15s

Accessory Work

3-5 sets

10 seated DB Z press

25 seated banded pull aparts

10 barbell bent rows

18/08/21

Graham Creek house, Gulf Shores CrossFit – CrossFit

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2 Push Jerk + 1 Split Jerk

EMOM10

1 complex @70%

**you may bump weight after min5 if form and technique allow. We are not building to a max here, just looking for enough weight to challenge but keep speed and technique high

Metcon (Time)

3 Rounds For Time:

600 meter run

21 Power Cleans 12 Bar Muscle-ups

Performance and Fitness- 115/85#

180820

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Banded Sumo DL

Build to a heavy double.

NOT TnG

Accessory

Arch Back Good Morning

3×8 reps

*target to warm and prep hamstrings and all of posterior chain

Metcon (Time)

3 rounds

21 cal row

15 bar facing burpees

9 squat cleans

**Performance- 185/125

Fitness- 135/95

18/08/16

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Metcon (Time)

Run 1mile

into…

2k row

*stagger start if needed. This should be a max effort mile followed by a solid effort 2k. Your goal is to PR your mile and see how well your 2k holds up. If done right, you should need a good bit to recover. Your score is your mile time.

Accessory

Swole and Flexy time!!!

https://www.youtube.com/watch?v=nFo5dOhlYUw

Metcon

180810

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Hatch Squat Complex (3+2)

3 front squats, rack bar and immediately begin back squats
Work to a heavy set then

2sets of 3+2 for time

Max Rep Thruster

3x 1min on 1 min off

*score is LOWEST set

Performance- 115/85#

Fitness- 95/65#

Metcon (Time)

5 rounds for time

500/425m row

12 Medball Zercher Hold Step ups

24 Wallball

180808

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Metcon (No Measure)

Functional Body Building/Prehab/Rehab
3 Sets (each set continuous 3 movements):

20 Seated Overhead DB Press

20 Seated DB Side Delt Raises

20 Seated Bent Over Rear Delt DB Flys

*Same DBs ( LIGHT) for all 3 movements

()

180807

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Hang Clean and Jerk Cycling

5 sets of 7 reps

You will work to a heavy set. Do not sacrifice form for weight. If you reach your maximum load before the final set- that is fine, simply finish out the final sets at -10 to -20lbs and focus on perfecting your cycling

Viola (AMRAP – Rounds)

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

11 power snatches, 95 lb.

17 pull-ups

13 power cleans, 95 lb.

Post rounds completed to comments.
U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

Viola is survived by his parents, Margaret and Frank; and his sister, Christina.
To learn more about Viola click here