Saturday 10.19.19

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CrossFit, Strength, and Endurance

Badass to Good Ass: Strength Week 4

 

CrossFit/Bootcamp
25:00 AMRAP
Relay Style with Teams of 3
15 Wallballs (Light**)
10 Jumping Lunges
5 Burpees

*Alternate Rounds with Teamates
**Light means something you could do at least 30 in a row with.

 

CrossFit Strength (Open Gym)
do class OR Open Gym


Bench Press
1 x 3 (90% 3 RM)
1 x 3 (95% 3 RM)
3 x 3 (100% of old 3 RM)

3 x Super Sets:
a. 12-ish DB Incline Chest Flys
b. (Max Reps - 2) Strict Rig Dips
c. 12-ish DB Reverse Flys
d. 20-ish GDH Sit-ups

Friday 10.18.19

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CrossFit, Strength, and Endurance

Badass to Good Ass: Strength Week 4

 

CrossFit/Bootcamp
Skills EMOM 10:00
Kipping C2B Pull-ups*
25 Double Unders

*
-Pre-requisite for Kipping = 3 Strict Pull-ups.
-Each Round, do 1/3rd of a Max Set Strict Pull-ups for your kipping pull-up number.
-If you do not yet have 3 strict pull-ups, do 3 jumping pull-up negatives each round lowering yourself as slowly as possible.
*

 

CrossFit/Bootcamp
TESTING
3 Rounds for Time
800m Run
20 KB Swings (Heavy)
10 Pull-ups

*Run Scaling:
If you have a:
Sub 7:30 Mile: 800s
7:30 - 10:00 Mile: 600s
10+ minute Mile: 400s

Thursday 10.17.19

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CrossFit Strength

Badass to Good Ass: Strength Week 4

 

CrossFit
Hip-hang Squat Snatch
8 x 1 (55%-90%+)


Bootcamp
Power Clean + Push Jerk
8 x 1 (55%-90%+)

 

CrossFit/Bootcamp
Back Squat
1x5(80% 5 RM),
1x5(90% 5 RM),
3x5(100% of Week 1 5 RM)

Wednesday 10.16.19

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CrossFit, Endurance

Badass to Good Ass: Strength Week 4

 

CrossFit/Bootcamp
3 Rounds For Intensity and Technique
1:30 Row for Calories
0:15 Transition
1:30 Double Unders
0:15 Transition
1:30 Burpees
0:15 Transition
1:30 to Complete 200m Run and Rest
0:15 Transition

 


Tuesday 10.15.19

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CrossFit, Strength, and Endurance

Badass to Good Ass: Strength Week 4

 

CrossFit/Bootcamp
5 Rounds
1 Max Set Floor Press (70% of Bench Press or 115% of Strict Press)
1 Max Set Strict Pull-ups*
~ 3:00 Rest

*Scale to get a minimum of 8 pull-ups in the first round.

 

CrossFit/Bootcamp
3 x Hard Super Sets
a. Perfect, Slow, Push-ups
b.Band Pull-aparts
c. Alternating L/R AbMat Sit-ups then Regular

Monday 10.14.19

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CrossFit, Strength, and Endurance

Badass to Good Ass: Strength Week 4

 

CrossFit
High-hang Squat Clean
8 x 2

Bootcamp
Power Clean (Pause at Hang)
8 x 2

 

CrossFit/Bootcamp
For Intensity and Technique
10-9-8-7-6-5-4-3-2-1
Front Squats (50%)
Lateral Burpees

Saturday 10.12.19

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CrossFit, Strength, and Endurance

Badass to Good Ass: Strength Week 3

 

CrossFit/Bootcamp
With One Continuous Clock and a Partner,
For Intensity and Technique:
(15:00 Cap)
40-35-30-25-20
Pull-ups
Air Squats
Push-ups
Air Squats

Then, Rest 3:00 and as an Individual,

3 Rounds for Intensity and Technique
400m Run
3:00 Rest

Run Scaling:
If you have a:
Sub 8:00 Mile: 400m per run
8:00 - 10:00 Mile: 400-200-400
10+ minute Mile: 200m per run

 

CrossFit Strength (Open Gym)
do class OR Open Gym

Same as Class
or
Open Gym Option:

Bench Press
1 x 3 (87.5% 3 RM)
1 x 3 (92.5% 3 RM)
3 x 3 (97.5% 3 RM)

3 x Super Sets:
a. 10-ish DB Incline Chest Flys
b. (Max Reps - 2) Strict Rig Dips
c. (Max Reps - 2) Ice Cream Makers
d. 20-ish GDH Sit-ups