Mt Shasta

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Wednesday 9/19

 

Strength

3 Stations, 18 min EOMOM (3 Rounds):

1) Back Squat x 10 Reps – 65-70% 1RM

2) Barbell Rows x 10 Reps

3) L Sit Hold – 45 sec accumulation

 

Metcon

For Time: 1,000m Row – immediately followed by…

3 RFT: 10 Alternating DB or KB Snatches (55/35), 20 Alternating DB or KB Reverse Lunges (55/35)

C: DB/KB 70/55

F: DB/KB 35/20

 


Thursday 9/20

 

Strength

Strict Pull-Ups: 3 x 10-15 – use band as needed to allow for reps

18 min EOMOM: 3 x 2 High Hang Squat Snatch, 3 x 2 Hang Squat Snatch, 3 x 2 Squat Snatch (TNG) – build load steadily throughout, up to ~85% by the end

 

Metcon

5 RFT: 10 Hang Power Snatches (95/65), 40 DU

C: 135/105

F: 55/45, 100 Singles

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Monday 9/17

Half the class starts with strength and half starts with the metcon, then switch.

 

Strength

Ring Pull-Ups: 3 x 10 – strict or kip, ring row scale

3 Sets w/60 Sec Rest Between: 8-10 Posted Single Leg Deadlift (slow lift), 6-8 Barbell Glute Bridges, 45 sec Side Plank Hold

 

Metcon

Christine, 3 RFT: 500m Row, 12 Deadlifts (bodyweight), 21 Box Jumps (24/20)

C: DL 125-140% bodyweight

F: DL 60-75% bodyweight, Box 20/16

 


Tuesday 9/18

 

Strength

16 min EOMOM, Strict Press:  5 @ 65%, 5 @ 70%, 2 sets of 3 @ 75-80%, 2 sets of 2 @ 80-83%, 2 sets of 2 @ 85-88%

 

Metcon

16 Min AMRAP: 3 DB Man-Makers (55/35), 6 Strict Pull-ups, 9 Burpees – rest 1 min; use bands as needed for unbroken sets of 6 in at least the first 2-3 rounds

C: DB 70/55, Strict C2B

F: DB 35/20, Pull-ups/Ring Rows

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Friday 9/14

 

Strength

Strict Pull-Ups: 3 x 10-15 – use band as needed to allow for reps

Deadlifts: 10 @ 50%, 10 @ 60%, 10 @ 65%, 8 @ 70%, 6 @ 80% – rest 2 min between sets

 

Metcon

5 RFT: 100m DB/KB Farmers Carry (50/35), 20 DB Push-ups, 10 DB/KB Push-Jerks

C: Deficit Push-ups w/45lb Plates, KB 70/53

F: Regular Push-ups, DB/KB 35/26

 


Saturday 9/15

 

5 RFT, Teams of 2: 60 Partner Med Ball Toss over Pull-up Bar (both squat on each rep, 20/14) 30 Syncro Burpees, 15 Syncro Goblet Alternating Lunges (70/53) – lunges should be heavy enough such that 2 sets are needed.

C: MB 30/20, Burpees to a 45lb Plate, Goblet Lunge 100/70

F: 4 RFT, MB 16/10, Goblet Lunge 53/35

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Wednesday 9/12

 

Strength

Ring Pull-Ups: 3 x 10 – strict or kip, ring row scale

20 min Continuous Clock:

6 min EOMOM: Sotts Press x 3 – strict press from bottom of a front squat

14 min EOMOM: Power Clean & Jerk x 2 – build to heaviest 2RM

 

Metcon

9 min AMRAP: 3 Lateral Burpees Over Bar, 3 Ground to Overhead (135/95), 6 Burpees, 6 G2OH, 9 Burpees, 9 G2OH…

C: 185/135

F: 105/55

 


Thursday 9/13

 

Skill Work (3 Stations)

1. Muscle-up – pause in receiving position and at top of dip

2. Handstand/Handstand Walk

3. L Sit Holds – 4 sets at 30-45 sec

 

Metcon

3 RFT: 30/20 Cal Row, 15 C2B, 15 Strict HSPU

C: 5 Bar MU (instead of C2B)

F: 15 Pull-ups (band such that 2-3 sets is needed), Handstand Hold (1 min cumulative time)

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Monday 9/10

 

Strength

Strict Pull-Ups: 3 x 10-15 – use band as needed to allow for reps

Every 3 Min for 15 Min (5 Sets): Bench Press x 5 – find a decently heavy starting point and try to maintain the weight or go up

 

Metcon

Every 6 Min for 18 Min(3 Rounds): 500m Row, 20 Alternating 1 Arm DB Snatch (55/35), 30 Push-ups

C: DB 70/55, HRPU

F: DB 35/20, 25 Push-ups

 


Tuesday 9/11

 

Strength

Strict Pull-Ups: 3 x 10-15 – use band as needed to allow for reps

Front Squat: find a new 1RM (20 minutes)

 

Metcon

3 RFT: 400m Run, 8 Front Squats – use 75-80% of just determined 1RM front squat

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Friday 9/7

 

Strength

Strict Pull-Ups: test max unbroken (note band if needed) – then – 3 x 5-10 – if you already tested your max set this week, do 4 sets x 5-10

14 min EOMOM: Front Squats x 3 @ 65-90% (7 Rounds) – build slowly through 7 rounds

 

Metcon

21-15-9: Thrusters (115/75), T2B, Box Jump Overs (24/20)

C: Thrusters 155/115

F: Thrusters 75/35, Knee Raises or V-ups, Box 20/16

 


Saturday 9/8

 

5 RFT, Teams of 2: 400m Run (partners must stay together), 50 KB Swings (25 each, 53/35), 20 Strict Pull-ups (at least 6 per partner) – partners must run together and may only start KB swings once both members are back at their station.

C: KB 70/53, Strict C2B

F: KB 44/26, Banded Strict Pull-ups

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Wednesday 9/5

 

Strength

Strict Pull-Ups: test max unbroken (note band if needed) – then – 3 x 5-10 – if you already tested your max set this week, do 4 sets x 5-10

 

Metcon

For time: 5k Run or Row

C: 25/15lb Weight Vest

F: 3k

 

Accessory

Stretch! Banded hamstring stretch, couch stretch etc.

 


Thursday 9/6

 

Strength

Strict Pull-Ups: test max unbroken (note band if needed) – then – 3 x 5-10 – if you already tested your max set this week, do 4 sets x 5-10

16 min EOMOM (8 Rounds): Strict Press x 4 – 4 Rounds AHAP and 4 Rounds @ 10-15% lower than previous

 

Metcon

For Time: 40/30 AB Cals, 40 Burpee Pull-ups – try to have bar 6-10″ above reach

C: Burpee C2B

F: Push-ups to Ring Row

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Skill of the Cycle: pull-ups (with a focus on strict pull-ups)!

 


Tuesday 9/4

 

Strength

Strict Pull-Ups: test max unbroken (note band if needed) – then – 3 x 5-10

Overhead Squat: 5 x 5 @ 60-70% – taken from the rack, rest 1.5 min between sets

 

Metcon

For time: 1K Row, 20 Squat Snatch (105/75), 15 Sumo DL High Pulls (105/75), 1K Row

C: 145/105

F: 65/35

 

Accessory

DB Rows: 3 x 10 – alternate sides, 3 sets each side; use benches to place one knee and one hand on for support

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Friday 8/31

Happy wedding day Caitlin and Erik!

 

Strength

Strict Press: take 15-20 minutes to find a new 1RM  – recommended warm-up 8 @ 40%, 5 @ 50%, 5 @ 60%, 3 @ 75%, 1 @ 85%, 1 @ 90%

 

Metcon

7 min AMRAP: 10 OHS (115/75), 10 Burpees Over the Bar – rest 3 min

7 min AMRAP: 10 Front Squats (115/75), 10 C2B – rest 3 min

7 min AMRAP: 10 Power Cleans (115/75), 20 Wallballs (20/14)

C: 135/95, WB 30/20

F: 95/55, Banded Pull-ups or Ring Rows, WB 16/12

 


Saturday 9/1

 

For Time, Teams of 2: 300 KB Swings, 200 Goblet Squats, 100 KB Push Press (Left Arm), 100 KB Push Press (Right Arm)

The KB cannot touch the floor at any point during the workout. The partner who hands off the KB must immediately run 400 meters before he or she may receive it back from his or her partner. One KB per pair so pick a weight both partners can do.

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Wednesday 8/29

 

Strength

Deadlift: take 15-20 minutes to find a new 1RM  – recommended warm-up 8 @ 40%, 5 @ 50%, 5 @ 60%, 3 @ 75%, 1 @ 85%, 1 @ 90%

 

Metcon

5 Rounds: 2 min of Burpee Box Jumps (24/20) – rest 1 min between rounds

C: Box 30/24

F: Box 20/16

 


Thursday 8/30

 

Warm-up

Lines: Calf Raises (done in place), Quick Job, High Knees, Butt Kickers, Walking Lunges, 3x Light Sprints

 

Strength

Snatch: take 15-20 minutes to find a new 1RM  – recommended warm-up 8 @ 40%, 5 @ 50%, 5 @ 60%, 3 @ 75%, 1 @ 85%, 1 @ 90%

 

Metcon

10 Rounds: 100m Sprint – rest 2 min between rounds

**IMPORTANT – Sprints should start off at 50% capacity, then up the intensity to 75%, then 90% before going all out at 100%. This is super important so that our body gets warmed up and we don’t strain anything.

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Stoneway Crossfit Co/Owner AKA “Ladyboss” KATIE
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