Category Archives: New Cycle

Tuesday the 22nd (NEW CYCLE)

I.
3 ROUNDS (NFT)
10 Lateral Raises
10 Hip-Circle Squats
100M ROW
 
II.
Back Squat
5×5 @70%
 
III.
Dumbbell Bench Press
Neutral Grip
5×10
 
IV.
Every 3 Minutes for 15 Minutes (5 Sets)
10 Chest to Bar
10 Box Jump Overs 24/20″
10 Clean and Jerk 145/100#
 
V.
5 Rounds
Row 500m
Rest :60
 
VI. Please choose ONE of the following based on perceived weaknesses.
 
A. Gymnastics
Strict Ring Dips
3×5
4×4
5×3
Rest as needed between all sets
 
B. Strength
5 Rounds
100′ Farmers Carry
Unbroken AHAP
 
VII.
3 Rounds (NFT)
10 GHD Sit-ups
30s 1st Clean Pull @ 70%
100m Jog
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Filed under 3 Rounds, accessory work, amrap, crossfit, fitness, interval training, New Cycle, Power Lifting, strength & conditioning, WOD

Tuesday the 13th

 

NEW CYCLE

I.
3 Rounds (NFT)
10 Scorpions
15 Banded Box Squats
10 GHD Hip Extensions

II.
Find “1RM” Box Squat
(Use spotters)

III.
75 Push Ups
50 Kettlebell Swings 70/53#
25 Sit Ups
10 Muscle Ups

IV.
Row 21 Calories
21 Thrusters 95/65#
Rest :60
Row 15 Calories
15 Thrusters
Rest :60
Row 9 Calories
9 Thrusters

V.
3 Rounds (NFT)
10 Hurdlers
100m Run
35s Superman Hold

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Tuesday the 24th

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Open Prep Cycle Starts Today!

I.
3 Rounds
Row 300m
7 Burpees

II.
Find A 5RM Deadlift in 3 attempts or less (warm up sets don’t count.)

III.
AMRAP (12)
9 Bar Facing Burpees
7 Hang Power Cleans 135/95#
3 Ring Muscle Ups

IV.
3 Rounds
15 Calorie Bike
20 Plate Overhead Lunges (45/25#)
Rest :60

V.

3 Rounds (NFT)

10 Hip Extensions

8 Scorpions

40s Weighted Plank

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Tuesday the 6th

15

Cycle 3 Starts TODAY!

I.
3 Rounds
10 Good Mornings
12 Back Extensions
10 Goblet Pause Squats

II.
Back Squat- 5×5 @ 90% of your 5RM.

III.
5 x 5 Pendley Rows (Medium)

IV.
7 Rounds
7 Toes to Bar
14 Wallballs 20/14#

V. 
5 Rounds
Row 200m
15 Push Press 115/75#
10 Chest to Bar Pull-Ups
Rest :60

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Monday the 26th

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Cycle 2 – Test Week Day 1

I.
3 Rounds
14 Calories on the Assault Bike
07 Tall Jerks
07 “Tall” Box Jumps, NO BOUNDING

II.
“OLY Total”
Three attempts at a 1RM Snatch
Then
Three attempts at a 1RM Clean and Jerk
*Treat this like an OLY competition. Warm up all you want beforehand in the background and in between but have a judge watch three reps and three reps only. Whatever you hit in practice is irrelevant. Your heaviest weight during the three attempts of each is what counts. Score is Snatch+C&J

III.
Row 800m
100 Double Unders
50 CTB Pull Ups

IV.
3 attempts at a max effort free-standing HS Hold (Supported as a MOD)

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Filed under crossfit, fitness, New Cycle, Olympic Weightlifting, strength & conditioning, Test Day, WOD