Done Three Ways

Equip: Heavy DBs, Barbell, 2 Matching Heavy KBs + 1 LIghter KB

WARM-UP:

*Active Stretch

-then:

On Each End Line: 5 x Hand-Release Push-Up

*10m there/ back x Walking Lunge

*10m there/ back x Broad Jump

*10m there/ back x Bear Crawl (Fwd. there/ Bkwd. back)

------------------------------------------

SET #1 (10 min. time limit):

10-8-6-4-2 x

*Thruster w/ barbell (85/65)(Rx+: 95/75)

*Thruster w/ DBs (palms face inward)(25s/15s)(Rx+: 30s/20s)

*Bottom-Up KB Thruster w/ 1 KB (1.25/1.0)

SET #2 (15 min. time limit):

10-8-6-4-2 x

*Barbell Burpee (85/65)(Rx+: 95/75)

*DB Burpee (25s/15s)(Rx+: 30s/20s)

*2KB Burpee-Deadlift (1.5)

SET #2 (15 min. time limit):

10-8-6-4-2 x

*Squat Clean w/ barbell DBs

*Squat Clean w/ DBs

*Squat Clean w/ 1 heavy KB (2.0/1.5)

FINISHER: 1600m Run + 40 x Sotts Press (45/33 (unloaded barbell))

-break the run/ Sotts reps in any manner you want

"Pick Up the Pace" - Take 2

NOTE: This class is a repeat of one we did at the Siskey Y back in October of 2012.  My dear friend, Tena, dug it up from the blog archives, I made a few changes, and voila!  This one HURT!!!  The one take-home message from this workout: Blame Tena! ;)

EQUIPMENT: Jump Rope, Heavy Dumbbells (20 lb. DBs), Mat

WARM-UP:

4 Min. AMRAP -

*40 x Jump Rope

*4 x Pass Through w/ jump rope

*8 x Overhead Squat w/ jump rope

WARM-UP/ SET #1:

10 Minute-Long Rounds -

Within 1 min., complete the following:

*10 x Air Squat

*10 x Push-Up (challenge: Hand-Release)

*10 x Sit-Up (arms crossed @ chest, elbows glued to chest & bum to mat, no momentum)

Whatever remains of your 1 min. = your rest ea. round

SET #2:

8 Minute-Long Rounds -

Within 1 min., complete the following:

*8 x DB Sumo Deadlift High Pull

*8 x DB Squat-Thrust (mod: unweighted)

*8 x Grasshopper (in plank: cross 1 leg beneath body, shin to inner forearm, hop switch)

Whatever remains of your 1 min. = your rest ea. round

SET #3:

6 Minute-Long Rounds -

Within 1 min., complete the following:

*6 x Donkey Kick to Push-Up (mod: donkey kick to plank)

*6 x Star Jump

*6 x OH Lunge Jump (R and L = 1?? (depends upon your ability))

Whatever remains of your 1 min. = your rest ea. round

SET #4:

4 Minute-Long Rounds -

Within 1 min., complete the following:

*4 x Around-the-World Deadlift

*4 x Surfer Get-Up (alt. lead leg ea. rep)

*4 x V-Up R/L/Together

Whatever remains of your 1 min. = your rest ea. round

SET #5:

8 Minute-Long Rounds - 

Within 1 min., complete the following:

*8 x DB Front Squat

*8 x DB Plank Row 

*8 x (Weighted) Butterfly Sit-Up

Whatever remains of your 1 min. = your rest ea. round

FINISHER:

*30 sec. x R Leg Lunge Hover Hold

*30 sec. x R Arm Single-Arm Plank Hold

*30 sec. x L Leg Lunge Hover Hold

*30 sec. x L Arm Single-Arm Plank Hold

*20 sec. x R Leg Lunge Hover Hold

*20 sec. x R Arm Single-Arm Plank Hold

*20 sec. x L Leg Lunge Hover Hold

*20 sec. x L Arm Single-Arm Plank Hold

*10 sec. x R Leg Lunge Hover Hold

*10 sec. x R Arm Single-Arm Plank Hold

*10 sec. x L Leg Lunge Hover Hold

*10 sec. x L Arm Single-Arm Plank Hold

“JACK, MEET JACKIE ON STEROIDS"

Above: SCARY STEROID DUDE (Erin does NOT promote use of steroids at all!  Besides, this is just nasty.)

EQUIPMENT: Rower, Barbell, Pull-Up Bar, Box, KB

WARM-UP:

*Active Stretch

-then:

2 Rounds -

*200m Row

*10 x Weightless OH Squat

*10 x Push-Up + Windmill

-------------------------------------------------------------

...below is the traditional benchmark XFit WOD:

“JACKIE:”

For Time -

*1000m Row

*50 x Thruster (45 lb.)

*30 x Pull-Up

...this is the beefed up Jackie we’re going to do, instead:

A) “JACKIE ON STEROIDS” 

For Time -

*1000m Row

*50 x Thruster (75/53)(Rx+: 85/65)

*30 x Burpee-Pull-Up

(Erin’s time: 13:58 Rx+)

--------------------------3 min. recovery

B) “JACK:” 

20 min AMRAP -

*10 x Push Press (95/75)(Rx+: 115/ 85)

*10 x KB Swing (1.5/ 1.0)

*10 x Box Jump (24/ 20)

(Erin’s score: 12 Rounds + 7 Push Press Rx+)

--------------------------5 min. recovery

C) FINISHER (if time):

AMRAP in remaining time:

*100m Run 

*10 x Romanian Deadlift

5-Rounder Round-Up

EQUIPMENT: Barbell (85/65) OR Dumbbells (30/20), Slam Ball (30/20), Rower

WARM-UP:

*Active Stretch w/ 100m (SB) Run b/w stretches

----------------------------

SET #1:

5 Rounds -

*10 x Power Snatch (85/65) (or, w/ DB: SDLHP to X (30/20))

*10 x Hand-Release Push-Up

SPEED:

5 Rounds -

*100m Run Sprint every :40

SET #2:

5 Rounds -

*10 x Toes-to-Bar

*10 x Burpee

SPEED:

5 Rounds -

*100m Row Sprint every :40

SET #3:

5 Rounds -

*10 x Slam Ball Wall Ball

*10 x Ball Slam

SPEED:

5 Rounds -

*100m Run Sprint every :40

SET #4:

5 Rounds -

*10 x Strict Press (85/65) (or, w/ DB (30/20))

*10 x Overhead Lunge in place (85/65) (or, w/ DB (30/20))

Erin's Schedule for Week of 2/25

• Monday (2/25); 9:45am - CrossFit WOD (CROSSFIT S3)
• Monday (2/25); 11am - S3 Conditioning
• Monday (2/25); 12pm - CrossFit WOD (CROSSFIT S3)
• Tuesday (2/26); 9:45am - CrossFit WOD (CROSSFIT S3)
• Tuesday (2/26); 11am - S3 Conditioning
• Tuesday (2/26); 12pm - CrossFit WOD (CROSSFIT S3)
• Wednesday (2/27); 9:20am - Cardio-Strength (Siskey Y - Room 2)
• Thursday (2/28); 9:45am - CrossFit WOD (CROSSFIT S3)
• Thursday (2/28); 11am - S3 Conditioning
• Thursday (2/28); 12pm - CrossFit WOD (CROSSFIT S3)
• Friday (3/1); 9:45am - CrossFit WOD (CROSSFIT S3)
• Friday (3/1); 11am - S3 Conditioning
• Friday (3/1); 12pm - CrossFit WOD (CROSSFIT S3)
• Saturday (3/2); 8am - Cardio-Strength - I just subbed this out (Janay Walker will be teaching for me)...so sorry!
• Saturday (3/2); 11am - S3 Conditioning

Add 'Em Up!!!

EQUIPMENT: Barbell (85/65) OR DBs, Jump Rope, Low Box (~16")

WARM-UP:

A) Active Stretch

B) 2 Rounds -

*20 x Power Jack

*20 x Windmill Plank (challenge: + Push-Up every other rep)

*200m Run/ Row

--------------------------NOTE: may do entire workout below w/ DBs instead of barbell!!!!

ADD-ON SET #1:

Round 1: 100m Sprint

Round 2: Rnd. 1 + 10 x Front Lunge

Round 3: Rnd. 2 + 10 x Barbell Burpee

Round 4: Rnd. 3 + 10 x Thruster + Behind-the-Neck Thruster

RETURN INTERVAL:

*10-8-6-4-2 x R Leg: Back Rack Bulgarian Split Squat (mod: no box; w/ DBs)

*10-8-6-4-2 x L Leg: Back Rack Bulgarian Split Squat

*100-80-60-40-20 x High-Knees Jump Rope OR Double-Under (sub: singles)

ADD-ON SET #2:

Round 1: 100m Sprint

Round 2: Rnd. 1 + 10 x Windshield Wiper (R and L = 1)

Round 3: Rnd. 2 + 10 ea. leg x Single-Leg Deadlift

Round 4: Rnd. 3 + 10 x Triple Evil Wheel Clean and Press (3x evil wheel + 1x c/p)

RETURN INTERVAL:

*10-8-6-4-2 x R Leg: Back Rack Bulgarian Split Squat (mod: no box; w/ DBs)

*10-8-6-4-2 x L Leg: Back Rack Bulgarian Split Squat

*100-80-60-40-20 x High-Knees Jump Rope OR Double-Under (sub: singles)

ADD-ON SET #3:

Round 1: 100m Sprint

Round 2: Rnd. 1 + 10 x Lunge Jump (R and L = 1)

Round 3: Rnd. 2 + 10 x Squat Jump

Round 4: Rnd. 3 + 10 x Wall Walk (sub: @ box)

Eight (Rounds) is GREAT

EQUIPMENT: KB (2.0/1.5), Box (24/20), Pull-Up Bar, Rings, Rower

WARM-UP:

*Active Stretch

-then,

2 Rounds -

*20 lengths x 10m Shuttle Run

*20 x Air Squat

*20 x Shoulder-Tapping Push-Up

-------------------------------------------------

SET #1:

8 Rounds -

*200m Row

*10 x KB Sumo Deadlift High Pull (2.0/1.5)

SET #2:

8 Rounds -

*20 x Box Jump (24/20)

*10 x Ring Dip

SET #3:

8 Rounds -

*20 x Jumping Pull-Up

*10 x KB Swing (2.0/1.5)

Weight On/ Weight Off

EQUIPMENT: Barbell (85/65), Slam Ball (30/20), Pull-Up Bar, Mat

WARM-UP:

*10 x PVC Pass Through

*100m Row

*10 x PVC Strict Press

*10 x Toe-Hold Squat Stretch

*100m Row

*10 x Samson Lunge

*100m Row

*10 x PVC Overhead Squat

*100m Row

---------------------------------------

SET #1:

5 x 1.5 min. Rounds -

-complete the below assignment within 1.5 minute; whatever time remains = rest

*4 x Behind-the-Neck Thruster (85/65)

*4 x Burpee + 3x Lateral Bar Hop

*4 x Behind-the-Neck Thruster

RETURN INTERVAL: “WEIGHT ON/ WEIGHT ON”

*200m Slam Ball (SB) Run (hold ball centered @ chest)(30/20)

*200m Sprint

*200m SB Run

SET #2:

5 x 1.5 min. Rounds -

-complete the below assignment within 1.5 minute; whatever time remains = rest

*4 x Hang Power Snatch (85/65)

*8 x Overhead Squat (85/65)

*4 x Hang Power Snatch

(*4 x Bar-Facing Burpee)

RETURN INTERVAL: “WEIGHT ON/ WEIGHT ON”

*200m Slam Ball (SB) Run (hold ball centered @ chest)(30/20)

*200m Sprint

*200m SB Run

SET #3:

5 x 1.5 min. Rounds -

-complete the below assignment within 1.5 minute; whatever time remains = rest

*4 x Ninja Get-Up

*8 x Toes-to-Bar

*4 x Ninja Get-Up

RETURN INTERVAL: “WEIGHT ON/ WEIGHT ON”

*200m Slam Ball (SB) Run (hold ball centered @ chest)(30/20)

*200m Sprint

*200m SB Run

3-2-1 Minutes to STRONG (Siskey Y Cardio Strength)

EQUIPMENT: Heavy DBs, Bench (2 Risers ea. side), Extra Stack of 4 Risers, Mat (optional)

ANNOUNCEMENT: my last class will be 3/12 (4 (including this one) to go!)

ACTIVE STRETCH: 10 x Toe Hold Squat; 10 x Down Dog Ankle Raise; 5 ea. x Mantis

WARM-UP (3 min.):

3 Rounds -

*30 sec. x Overhead Air Squat

*20 sec. x Push-Up

*10 sec. x Plank Windmill

------------------------------------------------------------------2 riser bench OK, but you may go higher; may also just raise bench (or stack of 4-8 risers) for modified pistols 

SET #1 (13 min.):

2 Rounds -

*3 min. AMRAP: Atomic Man Maker

*2 min. AMRAP: Squat Cleaning Thruster

*1 min. AMRAP: Squat-Touching Box Jump

-1 min. REST b/w rounds 

SET #2 (13 min.):

2 Rounds -

*3 min. AMRAP: Triple Burpee-Lateral Hop-Over (3 push-up - hop in and up + 3 lat. hop over)

*2 min. AMRAP: alt. Pistol (mod: 1-legged sit to box - stand; 2-legged sit to 1-legged stand)

*1 min. AMRAP: DB Power Jack

-1 min. REST b/w rounds 

SET #3 (13 min.):

2 Rounds -

*3 min. AMRAP: (DB Front Rack) Side Lunge R & L + Fwd. Lunge R & L

*2 min. AMRAP: alt. Hammer Curl Squat/ Stand OR DB Plank Walk Up/ Down Bench

*1 min. AMRAP: Knees-to-Elbows Tuck Jump (sub: torso twisting prisoner squat)

-1 min. REST b/w rounds 

SET #4/ FINISHER (6 min.):

6 Rounds (alt. sides ea. round) -

*30 sec. x Single-Arm Plank Hold (challenge: @ Decline)(mod: @ Incline)

*30 sec. x Lunge Hover Hold

------------------------------------------------------------------

TIMING CHEAT SHEET:  0-3-5-6-7-10-12-13 min. mark

KB Double Trouble

EQUIPMENT: 2 Kettlebells (0.75 pood each), Barbell (85/65)(later: 95/75), Rower

WARM-UP:

*Dynamic Warm-Up/ Active Stretch, then:

2 Rounds alt. w/ Partner -

*P1: 200m Row

*P2: Light Kettlebell Swing (0.75)

-switch, repeat!

-ea. person rows 2x and KB swings 2x

-------------------------------------------------------------

SET #1:

A) 2 Rounds -

*8 x 2KB Squat Cleaning Burpee (2KB Push-Up + 2KB Squat Clean + Press)

*8 x 2KB Behind-the-Neck Thruster

*8 x 2KB Bent-Over Row

*8 x 2KB Bottoms-Up Bicep Curl

B) 2 Rounds alt. w/ Partner -

*P1: 400m Row

*P2: Thruster (85/65) (every DROPPED BAR = 2 x Bar-Facing Burpee)

-switch, repeat!

-then:

*P1: 400m Run

*P2: Thruster (85/65) (every DROPPED BAR = 2 x Bar-Facing Burpee)

-switch, repeat!

-then:

-At End of Set: total up # of bar drops you had as a team throughout the entire set; multiply it by 2; then, each partner does that many Bar-Facing Burpees

SET #2:

A) 3 Rounds -

*6 x 2KB Cleaning Burpee 

*6 x 2KB Behind-the-Neck Thruster

*6 x 2KB Bent-Over Row

*6 x 2KB Bottoms-Up Bicep Curl

B) 2 Rounds alt. w/ Partner -

*P1: 400m Row

*P2: Power Clean + Jerk (95/75) (every DROPPED BAR = 2 x Bar-Facing Burpee)

-switch, repeat!

-then:

*P1: 400m Run

*P2: Power Clean + Jerk (95/75) (every DROPPED BAR = 2 x Bar-Facing Burpee)

-switch, repeat!

-then:

-At End of Set: total up # of bar drops you had as a team throughout the entire set; multiply it by 2; then, each partner does that many Bar-Facing Burpees

SET #3:

A) 4 Rounds -

*4 x 2KB Cleaning Burpee 

*4 x 2KB Behind-the-Neck Thruster

*4 x 2KB Bent-Over Row

*4 x 2KB Bottoms-Up Bicep Curl

B) 2 Rounds alt. w/ Partner -

*P1: 400m Row

*P2: Overhead Squat (85/65) (every DROPPED BAR = 2 x Bar-Facing Burpee)

-switch, repeat!

-then:

*P1: 400m Run

*P2: Overhead Squat (85/65) (every DROPPED BAR = 2 x Bar-Facing Burpee)

-switch, repeat!

-then:

-At End of Set: total up # of bar drops you had as a team throughout the entire set; multiply it by 2; then, each partner does that many Bar-Facing Burpees