Thursday, November 15th, 2018

South Landing CrossFit - CrossFit

Strength

A1: Squat Clean (3x2)

@ 80% of your 1RM from 11/5. You will perform 1 set every 60 seconds. Final week of squat clean work so make these nice!

A2: Squat Clean (3x1)

@ 85% of your 1RM from 11/5. You will perform 1 set every 60 seconds.

Metcon

B: Metcon (No Measure)

5 Rounds, not for time:

200 Meter Sledpush (medium weight)

200 Meter Farmer Carry

20 Minute Cap
Teams of two today. Split work in half. One person works at a time but rest when needed. Effort is 100% today when working.

Alternate Option for Sledpush:

30 Band Resisted Russian Swings (15 each athlete)

Accessory

C: Warm-up (No Measure)

Foam Roll
-Lats

-Quads

-Hamstings

-Back

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Thursday, November 15th, 2018

South Landing CrossFit - CrossFit

Strength

A1: Squat Clean (3x2)

@ 80% of your 1RM from 11/5. You will perform 1 set every 60 seconds. Final week of squat clean work so make these nice!

A2: Squat Clean (3x1)

@ 85% of your 1RM from 11/5. You will perform 1 set every 60 seconds.

Metcon

B: Metcon (No Measure)

5 Rounds, not for time:

200 Meter Sledpush (medium weight) -or- 30 Band Resisted KBS

200 Meter Farmer Carry

20 Minute Cap
Teams of two today. Split work in half. One person works at a time but rest when needed. Effort is 100% today when working.

Alternate Option for Sledpush:

30 Band Resisted Russian Swings (15 each athlete)

Accessory

C: Warm-up (No Measure)

Foam Roll
-Lats

-Quads

-Hamstings

-Back

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Wednesday, November 14th, 2018

South Landing CrossFit - CrossFit

Metcon

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 10:

20 Push Press

10 Lateral Burpees Over the Bar

200m Run

Rest 2:00

AMRAP 10:

20 Hang Power Cleans

10 Burpee Pull-ups

250m Row

Rx+:(Start each round w. 3/2 Bar Muscle-ups)

L4: (115, 75)

L3: (95, 65)

L2: (75, 55)

L1: (53, 35 Goblet Squat for Hang Squat Cleans) (Regular Burpees) (53, 35 Russian Swings for Hang Power Cleans)
Effort is 75% today. That is a challenging pace to hold for all 20 minutes but if you manage your pacing strategy well you can definitely make it happen. RX+ option can be used today but these should be quick and shouldn't drastically change your times.

Accessory

B: Metcon (No Measure)

2 Rounds of:

60 Double Leg Banded Leg Curls

60 Banded Pull-aparts, change hand position every 20 reps

– palms up, palms in, palms over

No rest between sets.

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Wednesday, November 14th, 2018

South Landing CrossFit - CrossFit

Metcon

A: Upstream Annie (Time)

For Time (15 Minute Time Cap):

100m Row

10 Double Unders (20 Single Unders)

10 Sit-Ups

200m Row

20 Double Unders (40 Single Unders)

20 Sit-Ups

300m Row

30 Double Unders (60 Single Unders)

30 Sit-Ups

400m Row

40 Double Unders (80 Single Unders)

40 Sit-Ups

500m Row

50 Double Unders (100 Single Unders)

50 Sit-Ups
Alt. Options - Bike .3 km, .6 km, .9 km, 1.2 km, 1.5 km

Accessory

B: Metcon (No Measure)

2 Rounds of:

60 Double Leg Banded Leg Curls

60 Banded Pull-aparts, change hand position every 20 reps

– palms up, palms in, palms over

No rest between sets.

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Tuesday, November 13th, 2018

South Landing CrossFit - CrossFit

Strength

A: Push-ups (Max Reps)

Max reps in 60 sec window. These should look great!

Beginner: Box Push Ups or Banded Push Ups.

B1: Dumbbell Bench Press (5x6-8)

Single Arm or Both Arms
Build in weight during all 5 sets. Rest 45 seconds between B1 and B2.

B2: Single Arm Kettlebell Row (5x10/Arm)

Same weight for all sets. Rest 45 seconds before starting bench press.

Metcon

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 10

50 Ft. OH DB Carry (Right)

20 Russian Twists w. plate (total)

50 Ft. OH DB Carry on (Left)

10 DB Hammer Curls
This will be performed at 75% effort today. While we are working at a steady pace you will notice a large amount of muscular shoulder fatigue so maintain a tight core through all sets.

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Monday, November 12th, 2018

South Landing CrossFit - CrossFit

Metcon

A: "Andy" (Time)

"Andy"

For time:

25 Thrusters

50 Box Jumps w. step down

75 Deadlifts

1.5 Mile Run

75 Deadlifts

50 Box Jumps

25 Thrusters

L4: (115, 75) (24, 20)

L3: (95, 65)

L2: (75, 55) (20, 14)

L1: (65, 35) (25 Deadlifts each set) (30, 20, 15 Step-ups each set) (800m Run)

*40 Min Time Cap
Hero workout today. While weights may be light they will become fatiguing quick so commit to perfect form and smart pacing.

Accessory

B: Metcon (No Measure)

2 Rounds

Pigeon Pose x 30 Sec/Side.

Spider-man Lunge x 30 Sec/Side.

Squat Hold x 30 Sec.

Puppy Dog x 30 Sec.
If you finish under the time cap then work through this mobility work to speed up recovery time.

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Monday, November 12th, 2018

South Landing CrossFit - CrossFit

Metcon

Metcon (Time)

"Andy" with a twist

10 Rounds as a team for time (30:00 cap)

Partner 1 completes one rounds of the following:

10 Thrusters

20 Box Jumps with step down

30 Deadlifts

Partner 2 rows or bikes for distance while Partner 1 is working through their round.

Once partner 1 completes one full round, partners will switch.

Score= time (or if you do not finish, add total reps as seconds remaining to your time).

L4: (115, 75) (24, 20)

L3: (95, 65)

L2: (75, 55) (20, 14)

L1: (65, 35) (cut reps in half)

Accessory

B: Metcon (No Measure)

2 Rounds

Pigeon Pose x 30 Sec/Side.

Spider-man Lunge x 30 Sec/Side.

Squat Hold x 30 Sec.

Puppy Dog x 30 Sec.
If you finish under the time cap then work through this mobility work to speed up recovery time.

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Saturday, November 10th, 2018

South Landing CrossFit - CrossFit

Metcon

A.: Metcon (Weight)

In 7 Min

Establish a 1RM Deadlift + Hang Power Clean + S2OH
Both partners will hit a 1RM in this in the 7 minute window. Score is total from both 1RMs. Ex. Partner A hits 200 lbs and Partner B hits 1,233 lbs. Total would be 1,433 lbs. And your partner is taking some major roids.

Metcon

B.: Metcon (AMRAP - Rounds and Reps)

AMRAP 15

30 Cal Row Buy In For Both Partners

INTO

50 Alt. DB Snatch

50 Burpees

50 T2B

50 Wall Balls

RX - (50, 35)(T2B)(20,14)

Scaled - (35, 20)(Hanging Knee Raises)(14,10)
1. 1 Partner Can Work At A Time

2. Workout Starts With Row Buy In But AMRAP Starts With DB Snatches.

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Friday, November 9th, 2018

South Landing CrossFit - CrossFit

Strength

A1: Close Grip Bench Press (1RM)

Build to a 1RM in 15 minutes.

A1: Close Grip Bench Press (Max Reps @ 75%)

One max set @ 75% of your 1RM from A1.

Metcon

B: 2014 Regionals Workout (Time)

10 Rounds for time:

5 Chin Ups (Bar or Rings)

200 Ft. Sprint
Rx+:(Rope Climbs)

L3: (5 Chin Ups)

L2: (5 Band Assisted Chin-ups per round)

L1: (5 Ring Rows per round)

11:00 Cap

This is a great day to practice rope climbs if you have them already.

Accessory

C: Dumbbell Shrugs (4x15)

Hold at the top for 1 second every rep. rest 60 sec between sets.

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Thursday, November 8th, 2018

South Landing CrossFit - CrossFit

Strength

A: Squat Clean (8x2 @ 75%)

75% is based off of Monday's 1RM. Rest 90 sec between sets.

Metcon

B: Timebomb (AMRAP - Reps)

In 12:00 minutes:

50 Wallballs

40 Lateral Burpee over the Bar

30 Deadlifts

Remaining Time AMRAP: Wallballs

Level 4: (275/185)

Level 3: (225/155)

Level 2: (14/10) (165/115)

Level 1: (10/8) (135/95)

Newer Athletes: Modify weights and reps appropriately

*Score = Total Wallballs Completed (Include initial 50 reps of wallballs)
Retest from 7/12.

Accessory

C: Banded Pallof Press Iso Hold (4x15 Sec/Side)

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