Blog - Strongpoint CrossFit

Blog

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

5 Inch Worms

6 Perfect Stretch

10 Tube Walks

5 Air Squats

10 Tube Walks

5 Air Squats

10 Monster Walks (forward)

5 Air Squats

10 Monster Walks (backward)

5 Air Squats

Smash Party, Static Squat Holds

Weightlifting

Back Squat (20 minutes to build to a max triple)

Metcon

Metcon (AMRAP – Reps)

AMRAP 15

50 Calorie Row

50 Dumbbell Front Rack Lunges (50/35)

50 Box Jumps (24/20)

50 Toes to Bar

Accessory Work

Power Snatch (3×[email protected]%)

Single Leg RDL (3×8/leg)

Hold Kettlebell or Dumbbell in opposite hand of planted foot.
Superset with DB Walking Lunge

Dumbbell Walking Lunge (3×20 steps)

Superset with single leg RDL

Strict Toes-To-Bar (3×10)

Superset with weighted plank

Weighted Plank (3 x 1 minute)

Add a plate or two!

Extra Credit

Metcon (3 Rounds for time)

1200m run

Rest 3 minutes

1000m run

Rest 3 minutes

800m run


Strongpoint CrossFit – New You

Warm Up and Mobility

3 minute row

*Start easy and pick up pace each minute.

9-7-5

Air Squat

Pushup

Sit Up

Smash Party, Banded OH

Core

McGill Curl Up 6x:15

Side Plank 6x:15

Weightlifting

Shoulder Press + Push Press (3×1(2 Strict Press + 2 Push Press))

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

250m row

10 Dumbbell Push Press

20 Dumbbell Step Ups


Strongpoint CrossFit – New You

Warm Up and Mobility

3 minute row

*Start easy and pick up pace each minute.

9-7-5

Air Squat

Pushup

Sit Up

Smash Party, Banded OH

Core

McGill Curl Up 6x:15

Side Plank 6x:15

Weightlifting

Shoulder Press + Push Press (3×1(2 Strict Press + 2 Push Press))

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

250m row

10 Dumbbell Push Press

20 Dumbbell Step Ups


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Strict Press

5 Push Press

10 Pass Through

:15 Handstand Hold

Smash Party, Banded OH

Weightlifting

Push Press + Push Jerk (4×1(2+1)@70% of Max Jerk)

Target 5-10# increase from last week.

Metcon

Handstand Push Up Helen (Time)

Three rounds for time of:

400m run

21 Kettlebell Swings

12 Handstand Push Ups

Accessory Work

Chinese Snatch Pull + Hang Snatch (7×[email protected]% of Snatch 1RM)

Instructions: Floor to Knee – 3 sec concentric – 1 sec isometric at knee.

Perform a Chinese Style High Pull.

Lower the bar from the Power Position back to the knee – 5 sec eccentric. Hold for 1 sec isometric at knee, then perform a Hang Snatch

Target 5-10# increase from last week.

Bent Over Row (3×10)

Superset with Strict Ring Dips

Strict Ring Dips (3×10)

Superset with bent row

Extra Credit

Metcon (4 Rounds for time)

Four rounds of:

500m row
Rest 2 minutes between efforts.

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Ring Swings

10 Alternating Lunges

10 Air Squats

10 Pushups

Shooter’s choice!

Skill

Kipping Pull Up

Metcon

Metcon (Time)

Partner Workout! As a pair, complete the following:

100/80 Calories on the Assault Bike

100 Pull Ups

100 Wall Ball (25/20)

100/80 Calories on the Rower
*25 minute cap.

Accessory Work

Pull-ups (1 x max set)

Hit 2-3 easy warm up sets, rest three minutes and make max attempt.


Strongpoint CrossFit – New You

Warm Up and Mobility

Three minutes cardio

Two rounds:

3 Inch Worms

4 Perfect Stretch

10 Alt. Walking Lunges

10 Air Squats

Smash Party, Olympic Wall Squat

Core

:20 High Plank

:20 Low Plank

:20 Side Plank

:20 Side Plank

:20 Glute Bridge

:20 Single Leg Glute Bridge

:20 Single Leg Glute Bridge

:20 Glute Bridge

Weightlifting

Front Squat (Four sets to build to a moderate set of 5)

Metcon

Metcon (4 Rounds for reps)

Complete one Tabata Interval of each of the following:

OH Lunge (10#)

Med Ball Front Squat (14#)

Assault Bike (cal)

Sit Up


Strongpoint CrossFit – New You

Warm Up and Mobility

Three minutes cardio

Two rounds:

3 Inch Worms

4 Perfect Stretch

10 Alt. Walking Lunges

10 Air Squats

Smash Party, Olympic Wall Squat

Core

:20 High Plank

:20 Low Plank

:20 Side Plank

:20 Side Plank

:20 Glute Bridge

:20 Single Leg Glute Bridge

:20 Single Leg Glute Bridge

:20 Glute Bridge

Weightlifting

Front Squat (Four sets to build to a moderate set of 5)

Metcon

Metcon (4 Rounds for reps)

Complete one Tabata Interval of each of the following:

OH Lunge (10#)

Med Ball Front Squat (14#)

Assault Bike (cal)

Sit Up

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Deadlift

5 Hang Power Cleans

5 Front Squats

Smash Party, Posterior Chain Floss

Weightlifting

Power Clean + Hang Clean (4×1(1+1) @70% of CJ max E2M)

Complete one power clean from the floor, lower bar to above knee position and complete one hang squat clean.
Target 5-10# increase from last week.

Metcon

Donny (Time)

21-15-9-9-15-21

Deadlift, 225#

Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here

Accessory Work

Touch and Go Box Squat (4×[email protected]% of Back Squat 1 RM)

Target 5-10# increase from last week.

Clean High Pull (4×[email protected]% of CJ 1RM)

Target 5-10# increase from last week.

Snatch Grip Upright Row (3×10)

Superset with Jumping Back Squat

Jumping Back Squat (3×[email protected]% of bodyweight)

Superset with snatch grip upright row

Extra Credit

Metcon (Distance)

25 minute run
Run 25 minutes at an easy to moderate pace. Rest 5 minutes before sprint portion.

Metcon (Time)

6x40m

*Walk to start and rest 1 minute between efforts.


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

5 Inch Worms

6 Perfect Stretch

10 BB Front Squats

10 Arch/Hollow

10 BB Back Squats

Smash Party, Static Squat Holds

Weightlifting

Back Squat (4×[email protected]% E3M)

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Accessory Work

Power Snatch (3×[email protected]%)

Single Leg RDL (3×8/leg)

Hold Kettlebell or Dumbbell in opposite hand of planted foot.
Superset with DB Walking Lunge

Dumbbell Walking Lunge (3×20 steps)

Superset with single leg RDL

Strict Toes-To-Bar (3×10)

Superset with weighted plank

Weighted Plank (3 x 1 minute)

Add a plate or two!

Extra Credit

100 Calorie Assault Bike Test (Time)

Pedal 100 calories for time.


Strongpoint CrossFit – New You

Warm Up and Mobility

Three minutes jump rope

Three rounds:

3 Burpees

6 Pushups

9 Air Squats

Smash Party, Posterior Chain Floss

Core

Three rounds:

:15 Bird Dog/side

Three rounds:

:15 Side Plank/side

Skill

Kettlebell Deadlift

Russian Kettlebell Swing

Ball Slams

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

400m run

15 Kettlebell Swings

15 Ball Slams


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