Friday, December 15th, 2017

South Landing CrossFit - CrossFit

Weightlifting

A: Thruster (In 10 minutes, find a 1 RM thruster from the rack.)

B: Thruster (2 Minute AMRAP of thrusters at 80% of A (ground))

Metcon

Metcon (Time)

For Time: 18 minute clock

30-50 wall balls

30-50 deadlifts

20-30 ring dips

30-50 deadlifts

30-50 wall balls

*deadlifts should be around 40% of your 1RM. You should be able to move this weight quickly.

*if done in 18:00, your time will be your score. If not completed, your score will be 18:00 and then put total reps completed in the comments.

Read More

Friday, December 15th, 2017

South Landing CrossFit - CrossFit

Weightlifting

A: Thruster (In 10 minutes, find a 1 RM thruster from the rack.)

B: Thruster (2 Minute AMRAP of thrusters at 80% of A (ground))

Metcon

Metcon (Time)

For Time: 18 minute clock

30-50 wall balls

30-50 deadlifts

15-25 ring dips

30-50 deadlifts

30-50 wall balls

*deadlifts should be around 40% of your 1RM. You should be able to move this weight quickly.

*if done in 18:00, your time will be your score. If not completed, your score will be 18:00 and then put total reps completed in the comments.

*may modify ring dips to box dips

Read More

Friday, December 15th, 2017

South Landing CrossFit - CrossFit

Weightlifting

A: Thruster (In 10 minutes, find a 1 RM thruster from the rack.)

B: Thruster (Max set from the rack at 80%)

cap at 10

Metcon

Metcon (Time)

For Time: 18 minute cap

30-50 wall balls

30-50 deadlifts

15-25 ring dips

30-50 deadlifts

30-50 wall balls

*deadlifts should be around 40% of your 1RM. You should be able to move this weight quickly.

*may modify ring dips to box dips

Read More

Thursday, December

South Landing CrossFit - CrossFit

Training

5 Minute Glute Cycle

Metcon

Metcon (Calories)

24 Minute "Goat EMOM”

1 st minute - 1 Movement List A

2 nd minute - 30 sec Bike for calories

3 rd minute - 1 Movement Athlete

Choice List B

4 th minute - 50-75ft Heavy Farmer

Carry

List A: gymnastics/skilled based movement

Double Unders

Pullups

Pushups

Toes to Bar

Rope Climbs

Box Jumps

Handstand positions or handstand pushups

etc.

List B: static/stabilizing movement

Plank

Overhead hold (barbell, kb, or db)

Overhead carry

Single arm or single leg work

Handstand hold

etc.

*focus today should be on improving. Do not choose a rep scheme that will be so challenging that you aren't able to focus on form.

Read More

Wednesday, December 13, 2017

South Landing CrossFit - CrossFit

Training

A: Back Squat (3.3.3 x 3 sets)

Goal is for Back Squat Cluster to be heavier than sets of 4 from 11/28/2017.

Perform 3 reps and rack the barbell, rest 30 seconds and do another 3 reps and rack barbell, rest 30 seconds and do another 3 reps.

This will be sets across so be sure to warm up before first set.

B: Metcon (4 Rounds for reps)

5 Minute AMRAP:

5 HSPU

10 Box Jump w/step down

15 Russian Kettlebell Swings

Rest 2 Minutes

5 Minute AMRAP:

10 Cals Row

15 Air Squats

Rest 2 Minutes

5 Minute AMRAP:

10 Bike Cals

10 Alt DB Snatch

Rest 2 Minutes

5 Minute AMRAP:

25 Double Under (50 Single Unders)

15 Thruster

10 T2B

Extra Credit

C: Metcon (No Measure)

3-4 sets

8-10 DB lateral lunges

4-5/side single leg jumping DB snatch

12-15 hip extension

Read More

Wednesday, December 13, 2017

South Landing CrossFit - CrossFit

Training

A: Back Squat (3.3.3 x 3 sets)

Goal is for Back Squat Cluster to be heavier than sets of 4 from 11/28/2017.

Perform 3 reps and rack the barbell, rest 30 seconds and do another 3 reps and rack barbell, rest 30 seconds and do another 3 reps.

This will be sets across so be sure to warm up before first set.

B: Metcon (4 Rounds for reps)

5 Minute AMRAP:

5 HSPU

10 Box Jump w/step down

15 Russian Kettlebell Swings

Rest 2 Minutes

5 Minute AMRAP:

10 Cals Row

15 Air Squats

Rest 2 Minutes

5 Minute AMRAP:

10 Bike Cals (or run 200)

10 Alt DB Snatch

Rest 2 Minutes

5 Minute AMRAP:

25 Double Under (50 Single Unders)

15 Thruster (empty bb)

10 T2B

Extra Credit

C: Metcon (No Measure)

3-4 sets

8-10 DB lateral lunges

4-5/side single leg jumping DB snatch

12-15 hip extension

Read More

Tuesday, December 12, 2017

South Landing CrossFit - CrossFit

Competition

Lynne (AMRAP - Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Floor Press will be substituted for Bench Press.

Minimum of 2-3 minutes rest between sets

Read More

Tuesday, December 12, 2017

South Landing CrossFit - CrossFit

Lynne (AMRAP - Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Floor Press will be substituted for Bench Press.

Minimum of 2-3 minutes rest between sets

Competition

Read More

Monday, December 11, 2017

South Landing CrossFit - CrossFit

Training

A: Power Clean (Heavy Single)

AA: Deadlift (Moderate to Heavy Single)

Modify Power Clean to Deadlift if needed. Athlete will ONLY perform the deadlift OR the power clean.

B: Power Clean (3x2 @ 80-85% of A)

Perform 3 sets of 2 reps at 80-85% of Heavy Singly from 'A'.

BB: Deadlift (3x2 @ 80-85% of AA)

Perform 3 sets of 2 reps at 80-85% of Heavy Single from 'AA'

C: Metcon (Time)

For Time:

20 power clean (135/95)

5 burpee over bar

10 power clean

10 burpee over bar

5 power clean

20 burpee over bar
If unable to perform power cleans, modify to Heavy Russian Kettlebell Swings or moderate deadlifts.

Extra Credit

D: Metcon (No Measure)

Bike intervals

2 min on 2 min off x 4-5 sets

+

3 rounds

12-15 banded tricep pressdown

ALAP DB/KB bent over batwing hold

Read More

Friday, December 08, 2017

South Landing CrossFit - CrossFit

Competition

A: Front Squat (Heavy Single - 1 1/4 Front Squat)

Find a heavy single for a 1 1/4 Front Squat for the day

B: Metcon (Time)

For Time:

50-80 Alternating Dumbbell Snatch

*Every Minute perform 3 Front Squats (135/95)
*Choose a moderate to light Front Squat

Read More