Monday, September 24th, 2018

South Landing CrossFit - CrossFit

Strength

A1: Front Squat Box Squat (1x2)

Find a 2RM. Rest 2:00 between sets.

– Use a 13-15" Box.

– Beginner: 5 x 5, adding weight if form permits

A2: Touch n Go Deadlift (3x3)

3 x 3. Rest 60s between sets.
Should be challenging but capable of being hit for 5 reps if needed.

Metcon

B: "Chuck Taylors (AMRAP - Rounds and Reps)

AMRAP 8:

10 Deadlifts

10 Burpees
L4: (225, 155)

L3: (185, 125)

L2: (155, 105)

L1: (135, 95)

Effort is 80-85% today. Weight should be challenging but capable of being done in sets of 5 across all sets.

SLCF Finisher

C: Double Leg Banded Curls (3x30-50)

3x30-50 w/ 30 sec rest between sets.

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Friday, September 21st, 2018

South Landing CrossFit - CrossFit

Strength

A.: Floor Press (1RM)

Find a 1RM in 6-7 sets. Look to hit a 5-10 lb PR.

Beginner: 5x5 focusing on technique.

Metcon

B: "Bobby Axelrod" (Time)

For time:

21-15-9

Push Press

T2B

*33 UB Wallballs after each set

*If you break during your wallballs Complete 10 Burpees on the spot
L4: (135, 95)

L3: (115, 75)

L2: (95, 65) (Knee Lifts) (25 Wall Balls @ 14, 10 not UB) (5 Burpees After Every FULL Set of Wall Balls)

L1: (75, 55) (Abmat Sit-ups) (20 Wall Balls @ 10, 8 not UB) (5 Burpees After Every FULL Set of Wall Balls)

15:00 Cap

Goal is to manage sets and heartrate well enough to keep you moving. Break up sets early.

SLCF Finisher

C: DB Rolling Tricep Extensions (3x15)

Will be performed from the floor.

Rest 60 seconds between sets.

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Thursday, September 20th, 2018

South Landing CrossFit - CrossFit

Strength

A: Back Squat (3 x 3 @85%, 3 x 1 @90%. Rest 2:00)

Final week of our squat cycle. Maintain perfect form through all sets.

Metcon

B: Metcon (AMRAP - Reps)

EMOM 20:

Minute 1: 100 Ft. Front Rack Carry (53s, 35s)

Minute 2: 15 Russian Swings (70, 53)

Minute 3: 5 High Box Jumps (30, 24)

Minute 4: 15 Ball Slams (30, 20)
L4: (53, 35) (70, 53) (30, 24) (30, 20)

L3: (53, 35) (24, 20)

L2: (45, 30) (20, 15)

L1: (35, 25) (20, 15 Alt. Step-ups)

*Alternate Options

– Ball Slams = Weighted Sit-ups

SLCF Finisher

C: Banded Pull Through (4 x 25. Rest 60s.)

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Wednesday, September 19th, 2018

South Landing CrossFit - CrossFit

Metcon

A: Metcon (Distance)

In a 30 Minute Window with a partner:

400 Double Unders

Remaining time: Max Distance on the Rower

*Score = total distance completed
L2: (Double Under Attempts)

L1: (Single Unders)

Alternate Options:

Max Distance on Bike or Ski Erg

Max Distance Sledpull Powerwalk

Max Distance Run

SLCF Finisher

B: Metcon (No Measure)

4 Rounds of 30s work/30s rest:

1a) Side Plank (15s each)

1b) Banded Pull-aparts x Max Reps

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Tuesday, September 18th, 2018

South Landing CrossFit - CrossFit

Gymnastics

A1: Handstand Push-ups (3 x Submax )

Can be done any style athletes choose. Aim for 1-2 reps short of max. Try to not reach failure.

Beginner: Box Push Ups

A2: Pull-ups (3 x Submax)

Will be performed strict. Aim for 1-2 reps short of max. Try to not reach failure.

Set #1: Wide Grip, Pronated

Set #2: Shd width Grip, Supinated Grip

Set #3: Close Grip Supinated Grip

*Beginner: Partner Assisted

Metcon

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12:

10 Alt. DB Snatch (total)

10 Burpees

200 Meter Run
L4: (50,30)

L3: (45, 25)

L2: (35, 20)

L1: (30, 15) (10 Squat Thrusts each round)

Work at 75%. Should be sustainable for all 12 minutes.

SLCF Finisher

C: Metcon (No Measure)

5 Min of Parasympathetic Breathing

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Tuesday, September 18th, 2018

South Landing CrossFit - CrossFit

Gymnastics

A1: Handstand Push-ups (3 x Submax )

Can be done any style athletes choose. Aim for 1-2 reps short of max.

Beginner: Box Push Ups

A2: Pull-ups (3 x Submax)

Will be performed strict. Aim for 1-2 reps short of max.

Set #1: Wide Grip, Pronated

Set #2: Shd width Grip, Supinated Grip

Set #3: Close Grip Supinated Grip

*Beginner: Partner Assisted

Metcon

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12:

10 Alt. DB Snatch (total)

10 Burpees

200 Meter Run
L4: (50,30)

L3: (45, 25)

L2: (35, 20)

L1: (30, 15) (10 Squat Thrusts each round)

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Monday, September 17th, 2018

South Landing CrossFit - CrossFit

Strength

A1: Squat Snatch (1 Rep Every Minute for 5 Minutes)

Add weight every minute. Building to a heavy single.

If needed use this as a time to improve technique and comfort in the movement.

A2: Clean and Jerk (1 Rep Every Minute for 5 Minutes)

Add weight every minute. Building to a heavy single.

If needed use this as a time to improve technique and comfort in the movement.

A3: Deadlift (3 Reps Every Minute for 5 Rounds.)

Add weight every minute. Building to a heavy 3.

Look to beat your score from 8/20 by 5-10 lbs.

SLCF Finisher

Arrested Supermans (3x15-20)

Rest 60 seconds between sets.

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Friday, September 14th, 2018

South Landing CrossFit - CrossFit

Metcon

A: New Workout Plan (Time)

2 RFT:

75 Air Squats

50 Push-ups

25 T2B

800m Run

L3: (75 Push Ups) (50 Push Ups) (25 T2B)

L2: (50 Air Squats) (30 Box Push-ups) (Knee Lifts)

L1: (35 Air Squats) (15 Box Push-ups) (Abmat Sit-ups) (400-600m Run)

25:00 Cap
80% Effort. Try to stay steady and not reach failure.

SLCF Finisher

B: Barbell Curls (3x10)

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Thursday, September 13th, 2018

South Landing CrossFit - CrossFit

Strength

A: Back Squat (3 x 3 @80%, 3 x 2 @85%. Rest 2:00)

Weights are heavier this week so it’s okay if your sets don’t look as "fast," but the execution needs to be your main focus today. We want perfect reps each set even as loading increases.

B: Inverted Rows (4 x 10 w. 1 count pause at the top )

Pronated Grip

Metcon

C: Unbroken (Time)

For time:

21-18-15-12-9-6-3

KBS

*All sets must be done UB.

8 Min Cap
L4: (70, 53)

L3: (53, 35)

L2: (45, 30)

L1: (Not UB 45, 30 Russian Swings)

You can rest as much as you need between sets but all sets must be unbroken. 100% effort today!

SLCF Finisher

D: Metcon (AMRAP - Reps)

Max Flutter Kicks in 5:00
1 Rep = 2 Kicks

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Wednesday, September 12th, 2018

South Landing CrossFit - CrossFit

Metcon

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 30:

In Teams of 2

Single Arm Farmer Carry x 60s

Light Sledpush Sprint x 60s

Single Arm OH Carry x 15s/Side

Hollow Hold x 20s

Rest as needed.

*One athlete completes a full round at a time.
For most 25-50 meters will work well for the time demands.

SLCF Finisher

B: Metcon (No Measure)

5 Min Light Jog or Row
Recovery work so let this be at a conversational pace.

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