Blog - Strongpoint CrossFit

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Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Burpee Broad Jumps

7 Wall Ball

Smash Party, Couch Stretch

Weightlifting

Front Squat (4×[email protected]%+ E3M)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

5 Front Squats (115/75)

5 Lateral Burpees

15 Front Squats/15 Lat. Burpees

25 Front Squats/25 Lat. Burpees

15 Front Squats/15 Lat. Burpees

5 Front Squats/5 Lat. Burpees
20 minute cap.

Accessory Work

Snatch (3×[email protected]%)

Target 5# increase from last week.

Barbell Step Up (4×8/Leg @50% of CJ Max)

12″ box

YTW (3×10)

Superset with Chin Up

Reverse Band Chin Up (3×8)

Superset with YTW

Seated Box Jump (3×5)

Start on a bench

Dumbbell Box Jump (3×5)

Extra Credit

Metcon (Time)

Three rounds for time:

15 Ski Erg Cal

15 GH Sit Ups


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Arch/Hollow

5 Shoulder Press

5 Push Press

5 Press in Split

Smash Party, Banded Hip Extension

Weightlifting

Split Jerk (4×[email protected]%+ E3M)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

Five rounds for time:

10 Shoulder to Overhead (135/95)

12 Chest to Bar Pull Ups

Metcon (Time)

Five rounds for time:

10 Shoulder to Overhead

5 Bar Muscle Ups

Accessory Work

Snatch Balance + Overhead Squat (4×1(1+2)@70%+ of Snatch 1RM)

Target 5# increase from last week.

Shoulder Press (4×[email protected]%+)

Target 5# increase from last week.

Barbell Row (4×8)

Glute-Ham Raises (3×10)

Superset with Bulgarian Split Squat

Bulgarian Split Squat (3×6/Leg)

Specify dumbbell or barbell
SS with GHR

Extra Credit

Metcon (12 Rounds for reps)

Alternating EMOM 12

Min 1: 8-10 KB Swings (124/88)

Min 2: :10-:20 L-Sit

Min 3: 8-10 Pistols


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Overhead Squats

5 Around the Worlds

5 Band Pass Throughs

10 Crossover Pull Aparts

10 Banded Face Pulls

Smash Party/Keg, Banded OH

Weightlifting

Power Snatch + Hang Snatch (4×1(1+2)@60% of Snatch 1 RM)

Metcon

Metcon (Time)

15-12-9

Power Snatch (95/65)

Box Jump

-Rest 3 minutes-

12-9-6

Power Snatch

Box Jump

-Rest 3 minutes-

9-6-3

Power Snatch

Box Jump

Accessory Work

Power Clean (5×[email protected]%+)

Target 5-10# increase from last week.

Front Squat (3×[email protected]%)

Target 5-10# increase from last week.

Reverse Dumbbell Fly (3×10)

SS with weighted dip

Weighted Dip (3×8)

SS with Reverse DB Fly

Ring Dips (1 max set)

*Take a good rest before this and give it hell!

Extra Credit

Metcon (12 Rounds for time)

Three rounds of:

600m run with 1:30 between rounds

Rest 3:00

Three rounds of:

200m run with 1:30 between rounds

Rest 3:00

Three rounds of:

600m run with 1:30 between rounds

Rest 3:00

Three rounds of:

200m run with 1:30 between rounds

Donezo.

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

10 KB Swings with mini band

10 Goblet Squats with mini band

10 Alternating Lunge Steps

Smash Party, Oly Wall

Weightlifting

Back Squat (Four sets to establish 5RM)

Metcon

Metcon (AMRAP – Reps)

AMRAP 15

25 Handstand Pushups

5 Rounds Cindy

-5 Pull Ups

-10 Pushups

-15 Air Squats

400m run

5 Rounds Cindy
400m run = 1 Rep

Accessory Work

No Hook Grip, No Feet Moving Snatch (4×[email protected]%+ of Snatch 1 RM)

Start with feet in receiving position.
Target 5-10# increase from last week

Clean from Blocks Above Knee (4×[email protected]%+ of CJ 1 RM)

Set blocks so bar rests just above knees
Target 5-10# increase from last week.

Stiff Leg Deadlift (3×[email protected]%+ of Deadlift 1 RM)

Target 10# increase from last week

Extra Credit

Metcon (Calories)

Assault Bike:

10 sec sprint, 50 sec rest

20 sec sprint, 40 sec rest

30 sec sprint, 30 sec rest

40 sec sprint, 20 sec rest

50 sec sprint, 10 sec rest

40 sec sprint, 20 sec rest

30 sec sprint, 30 sec rest

20 sec sprint, 40 sec rest

10 sec sprint, 50 sec rest
*Easy pedal during rest period


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

400m run

Three rounds:

5 Thrusters

7 Rope KTE

10 Step Ups

Metcon

31 Heroes (AMRAP – Reps)

31 Minute AMRAP of:

Partner 1:

8 Thrusters, 155# / 105#

6 Rope Climbs, 15 ft.

11 Box Jumps, 30″ / 24″

Partner 2:

400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

3 Snatch Grip RDL

3 Snatch Grip Push Press

3 Drop Snatch

3 Press in Snatch

Smash Party/Keg, Banded OH

Weightlifting

Power Snatch + Hang Snatch (4×1(1+2)@60% of Snatch 1 RM)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

21 Dumbbell Snatch (50/35)

21 Dumbbell Snatch (Opp Hand)

21 Pull Ups

15 DB Snatch

15 DB Snatch

15 Pull Ups

9 DB Snatch

9 DB Snatch

9 Pull Ups

Accessory Work

Power Clean (5×[email protected]%)

Target 5-10# increase from last week.

Front Squat (3×[email protected]%)

Target 5-10# increase from last week.

Reverse Dumbbell Fly (3×10)

SS with weighted dip

Weighted Dip (3×8)

SS with Reverse DB Fly

Extra Credit

Strict Handstand Push Ups (3×50% Max Set )

Add 1-3 reps/set from last week.

Metcon (Time)

10-1

Bar Facing Burpee

GH Sit Up

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Two rounds:

75 Single Unders

25 Double Unders

5 Kettlebell Taters

5 KB Push Press/Side

Smash Party, Post Chain Floss

Weightlifting

Clean and Jerk (5×[email protected]% E2:30)

Metcon

Metcon (Time)

10 Power Cleans (135/95)

50 Double Unders

8 Power Cleans

40 Double Unders

6 Power Cleans

30 Double Unders

4 Power Cleans

20 Double Unders

2 Power Cleans

10 Double Unders

Accessory Work

Snatch Grip Deadlift to Power Position + Low Hang Snatch (4×1(1+2)@80%)

Target 5-10# increase from last week.

Push Press (4×[email protected]% of Split Jerk Max)

Target 5-10# increase from last week.

Dumbbell Overhead Squat (3×6/arm)

Single-arm

Extra Credit

Muscle Up Complex (5×1(1+3+5))

1 Strict Muscle Up

3 Kipping Muscle Ups

5 Ring Dips

Metcon (5 Rounds for time)

Five rounds:

50m Sled Pull (90/60)

300m run

Rest 3:00 between sets

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

10 Tube Walk Steps

5 OH Squats

10 Tube Walk Steps

5 OH Squats

10 Pass Throughs

Smash Party, Oly Wall

Weightlifting

Back Squat (4×[email protected]% E3M)

Target 10-20# increase from last week.

Metcon

Metcon (Time)

1,000m row

50 Overhead Squats (95/65)

1,000m run

Accessory Work

No Hook Grip, No Feet Moving Snatch (4×[email protected]% of Snatch 1 RM)

Start with feet in receiving position.
Target 5-10# increase from last week.

Clean from Blocks Above Knee (4×[email protected]% of CJ 1 RM)

Set blocks so bar rests just above knees
Target 5-10# increase from last week.

Stiff Leg Deadlift (4×[email protected]% of Deadlift 1 RM)

Target 10# increase from last week.

Extra Credit

Metcon (No Measure)

15 minutes handstand walk practice

Handstand Walk (Max effort)

Score unbroken walk in feet

Announcements

Nutrition program enrollment is open through Thursday 8/3. Contact Ryan with any questions and to get started.

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Shoulder Press

5 Push Press

5 Press in Split

Smash Party, Banded Hip Extension

Weightlifting

Split Jerk (4×[email protected]% E2:30)

Target 5-10# increase from last week

Metcon

Metcon (AMRAP – Reps)

Three four-minute rounds for reps of:

3 Bar Muscle Ups

6 Handstand Pushups

9 Toes to Bar
Rest 1 minute between rounds.

Accessory Work

Snatch Balance + Overhead Squat (4×1(1+2)@60%)

Target 5-10# increase from last week.

Shoulder Press (4×[email protected]%+)

Target 5-10# increase from last week

Barbell Row (4×8)

Target 5-10# increase from last week

Glute-Ham Raises (3×10)

Superset with Bulgarian Split Squat

Bulgarian Split Squat (3×6/Leg)

Specify dumbbell or barbell
SS with GHR

Strict Ring Dips (1 max set)

Extra Credit

Metcon (Weight)

EMOM 12

40m Sled Push

Announcements

Nutrition program enrollment is open through Thursday 8/3. Contact Ryan with any questions and to get started.

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Arch/Hollow

10 Goblet Squats

10 Alt Lunge Steps with Kettlebell

Smash Party, Couch Stretch

Weightlifting

Front Squat (4×[email protected]%+ E3M)

Target 10-20# increase from last week.

Metcon

Metcon (Time)

Complete 30 reps of each of the following:

Assault Bike Cal

Dumbbell Lunge (50/35)

Chest to Bar Pull Up

Dumbbell Clean

Pistol

Pull Up

Wall Ball
20 minute cap.

Accessory Work

Snatch (4×[email protected]%+)

Target 5-10# increase from last week.

Barbell Step Up (4×8/Leg @50%+ of CJ Max)

12″ box
Target 5-10# increase from last week.

YTW (3×10)

Superset with Chin Up

Reverse Band Chin Up (3×8)

Superset with YTW

Seated Box Jump (3×5)

Start on a bench

Dumbbell Box Jump (3×5)

Extra Credit

Metcon (8 Rounds for reps)

Four rounds of:

700m run

Rest 1:15

300m run

Rest 3:00
Count seconds as reps. My bad…


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