Friday 2.14.14

Strength:

15min to establish a 2RM Front Squat
*Use rep sequence 5-4-3-2-2-2 and so on until a 2RM is established

Conditioning:

“12.4”

As many reps as possible in 12min of:

150 Wall Balls
90 Double Unders
30 Muscle-ups (or pull-ups)

*Workout from the last 2 CrossFit Games

Thursday 2.13.14

Workout #1:

Suicides: 1 to 5 to 1

1 Suicide
:30sec Rest

2 Suicide
:30sec Rest

3 Suicide
:30sec Rest

4 Suicide
:30sec Rest

5 Suicide
:30sec Rest

Then back down to 1 with same rest intervals. Rest will start when last person finishes their suicide.

Workout #2

5 Rounds

45sec Burpees-Box Jump
15sec Rest

45sec L-sit, parallettes or boxes
15sec Rest

45sec DB Push-press
15sec Rest

1:00min Rest after each round

*Score will be the combined reps of BBJ and DB PP.

Wednesday 2.12.14

Strength:

1a) Bench Press 3×5, @80-85%
*Take 1-3 warm-up sets of 3-4 reps before starting super set

1b) Kettle Bell Romanian Dead Lifts 3×10-15 reps

Conditioning:

500m Row
21 KB Swings
21HSPU

500m Row
15 KB Swings
15HSPU

500m Row
9 KB Swings
9HSPU

*25min time cap

Tuesday 2.11.14

Strength:

1) Back Squat 3×8, AHAP
*Take 1-3 warm-up sets of 5-6 reps

2) Clean and Jerk (power clean to push jerk) warm-up, 3×3

Conditioning:

“13.4”

As many reps as possible in 7min of:

3 Clean and Jerks, 135#(95#)
3 Toes to Bar

6 Clean and Jerks,
6 Toes to Bar

9, 12, 15, an so on…

Core:

5 Rounds

20sec Hollow Hold
10sec Rest

20sec Arch Hold
10sec Rest

Monday 2.10.14

Strength:

1) 3×10 Overhead Lunge, increase from last week
*Take 1-2 warm-up sets

2) Power Snatch warm-up, 3×3

Conditioning:

7 Rounds (20.5min total)

30sec Max Rep Power Snatch, 135#(95#)
30sec Rest

30sec Max Cal Airdyne or Row
30sec Rest

30sec Max Rep Pull-ups (muscle-ups if you got them)
30sec Rest

*Score will be total reps and cals.

Saturday 2.8.14

Today at 11:30am CrossFit Lakewood will be hosting guest speaker Dr. Scott Sheil-Brown from Cherry Creek Sport and Spine Clinic. He will be giving a hands on lecture about how athletes and members can be proactive in their CrossFit routines to prevent and decrease the chances of being injured, and how coaches can help guide people in the right direction. Because of the potential for injury that can be seen with CrossFit movements and the preventable nature of a lot of them, this as a FREE lecture.

9am: CrossFit Class

Strength:

1) 12min to establish a 2RM Thruster

Conditioning:

AMRAP

– 20 Alternating DB or KB Snatches

– 20 Waiter Step-ups

– 4 Indoor Laps

10am: OLY/STR

1) EMOM 5min 3 T&G Snatches, @60%

2) EMOM 5min 3 T&G Clean and Push-jerk, @60%

3) 12min to establish a 2RM OHS

11:30am: Injury prevention in CrossFit Seminar

Come check it out!

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