PPLAdmin, Author at Strongpoint CrossFit

Blog Archive


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Coaches Choice

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

40/30 cal Assault Bike Buy In

then…

7 Back Squat (135/95)

7 Push Ups
3 min rest before next AMRAP

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

400m Run Buy In

then…

7 Hang Cleans (185/115)

7 STOH (185/115)
3 min rest before next AMRAP

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

7/5 Rope Climb Buy In

then…

7 Deadlift (225/155)

7 Strict HSPu


Strongpoint CrossFit – New You

Warm Up and Mobility

Three minute row

*Start easy for first minute and increase pace each minute.

Two rounds:

5 Ring Rows

10 Pushups

10 Jumping Air Squats

Smash Party, Oly Wall Squat

Core

4 Tabata rounds each of:

Hollow Hold

Sit Up

Weightlifting

Thruster (5×3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

200m run

12 Dumbbell Thrusters

12 Ball Slams

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three rounds:

50 Single Unders

5 Clean Grip RDL

5 Hang Power Cleans

5 Front Squats

Smash Party, Squat Holds

Weightlifting

Clean (3×[email protected]% E3M)

Metcon

Metcon (Time)

Three rounds for time:

800m run

25 Pull Ups
24 minute cap.

Accessory Work

Overhead Squat (4×[email protected]%)

Deficit Snatch Pull (4×[email protected]% of Snatch 1 RM)

3-4″ Deficit

Russian Kettlebell Swing (3×10)

Superset with Toes to Bar

Weighted Toes to Bar (3×10)

Toes to Bar + Ankle Weights
Superset with Russian KBS

Extra Credit

Metcon (Weight)

EMOM 10

25m sled push


Strongpoint CrossFit – New You

Warm Up and Mobility

Three minute row

*Start easy for first minute and increase pace each minute.

Two rounds:

5 Ring Rows

10 Pushups

10 Jumping Air Squats

Smash Party, Oly Wall Squat

Core

4 Tabata rounds each of:

Hollow Hold

Sit Up

Weightlifting

Thruster (5×3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

200m run

12 Dumbbell Thrusters

12 Ball Slams


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Ring Swings

7 Push Press

9 Front Squats

*50″ bear crawl between each round

Smash Party, Banded OH

Weightlifting

Front Squat + Thruster (4×1(2+1)@60% of Front Squat Max)

Metcon

Framanda (Time)

21 Thrusters

9 Ring Muscle Ups

15 Thrusters

7 Ring Muscle Ups

9 Thrusters

5 Ring Muscle Ups

Frelizabeth (Time)

21-15-9

Thruster (95/65)

Ring Dip

Accessory Work

Halting Snatch (Build to a single at 80%)

3 second pause at knee

Power Snatch (Drop set of 5 TNG [email protected]% of halting snatch )

Power Snatch (AMRAP :30 drop set)

Drop 10# from first drop set

Dumbbell Overhead Walking Lunge (4×8 steps)

Dumbbell Row – Single Arm (3×10/arm)

Chin Up (3×10)

Extra Credit

Metcon (4 Rounds for time)

4x400m
Rest 2 minutes between efforts


Strongpoint CrossFit – New You

Warm Up and Mobility

Three minutes jump rope

Three rounds:

3 Ring Rows

6 Pushups

9 Air Squats

Smash Party, Posterior Chain Floss

Core

Three rounds:

:30 Front Plank

:30 Sit Ups

Skill

Medicine Ball Clean

Jumping Pull Up

Metcon

Metcon (3 Rounds for reps)

Three five-minute rounds of:

5 Jumping Pull Ups

10 Push Ups

15 Medicine Ball Cleans
Rest 1 minute between rounds


Strongpoint CrossFit – New You

Warm Up and Mobility

Three minutes jump rope

Three rounds:

3 Ring Rows

6 Pushups

9 Air Squats

Smash Party, Posterior Chain Floss

Core

Three rounds:

:30 Front Plank

:30 Sit Ups

Skill

Medicine Ball Clean

Jumping Pull Up

Metcon

Metcon (3 Rounds for reps)

Three five-minute rounds of:

5 Jumping Pull Ups

10 Push Ups

15 Medicine Ball Cleans
Rest 1 minute between rounds


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three rounds:

75 Single Unders

20 Double Unders

3 Inch Worms

10 KB Swings

Smash Party, Post Chain Floss

Weightlifting

Deadlift (4×[email protected]% E3M)

Metcon

Metcon (Time)

Five rounds for time:

5 Deadlift (315/215)

50 Double Unders

Accessory Work

Power Clean (Build to a single @80%)

Power Clean (2×3 Drop Set)

Decrease 35# if single was over 240+. Decrease 25# if single was 239-.

Split Jerk (4×[email protected]%)

Core

Three rounds:

:30 Bicycles

:30 Reverse Crunch

:30 Rolling Plank

:30 Break

Extra Credit

Metcon (2 Rounds for reps)

EMOM 12

Even: 15/12 Cal Assault Bike

Odd: 6 (Heavy) DB Snatches
Record calories as score 1 and weight of DB as score 2.

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

9-6-3

Calorie Row

Push Up

Strict Pull Up

Smash Party/Keg Drill, Oly Wall

Weightlifting

Hang Snatch (1 Rep EMOM [email protected]%)

Metcon

Metcon (AMRAP – Reps)

AMRAP 14

1,000m row

3 Burpee Box Overs (30/24)

3 Chest to Bar Pull Ups

6 Burpee Box Overs

6 Chest to Bar

9/9

12/12…

Continuing to add three reps per round until time expires.

Accessory Work

Front Squat (Build to a [email protected]%)

Front Squat (2×2 Drop Set)

Drop 25# if sinlge was 249-. Drop 35# if single was 250+.

Dumbbell Box Jump (4×5)

Superset with seated box jump.

*Land on your feet, not your shins.*

Seated Box Jump (4×5)

Start on a bench
Superset with Dumbbell Box Jump

Weighted Pistol (3×8/leg)

Superset with GH Raise

Glute-Ham Raises (3×10)

Superset with weighted pistol

Extra Credit

4x800m (4 Rounds for time)

4x800m

Rest 3 minutes between efforts.


Strongpoint CrossFit – New You

Warm Up and Mobility

Three minutes cardio

Three rounds:

3 Burpees

5 Push Press (PVC)

7 Jumping Air Squats

Smash Party, Banded Hip Extension

Core

Plank Circuit:

:30 High Plank

:30 Low Plank

:30 Side Plank

:30 Side Plank

:30 Glute Bridge

:30 Single Leg Glute Bridge

:30 Single Leg Glute Bridge

Skill

Push Jerk (5×3)

Metcon

Metcon (AMRAP – Reps)

18 minute AMRAP

15 cal row

12 Barbell Shoulder-to-Overhead

9 Burpees


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