Blog - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

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Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Push Press

10 Russian KB Swings

10 Goblet Squats

10 Walking Lunges

Smash party, Oly Wall

Weightlifting

Back Squat (20(ish) minutes to build to a max effort single)

Metcon

Metcon (AMRAP – Reps)

AMRAP 8

2 rounds of:

6 Dumbbell Thrusters (35/25)

6 Pull Ups

2 rounds of:

8 Dumbbell Thrusters

8 Pull Ups

2 rounds of:

10 Dumbbell Thrusters

10 Pull Ups

… continuing to add two reps per two rounds until time expires.

Accessory Work

Hang Power Snatch from High Hang (5×[email protected]% (of Snatch 1 RM))

Target 5-10# increase from last week.

Tall Jerk (5×[email protected]% of CJ 1RM)

Dip, drive, and pause with barbell at eye level, then Jerk.
Target 5-10# increase from last week.

Chest-To-Bar Pull-ups (3×10)

Superset with Wall Ball

Wall Ball (3×10)

Superset with CTB Pull Up

Extra Credit

Metcon (6 Rounds for time)

6x400m run
Rest 1:30 between efforts


Strongpoint CrossFit – CrossFit

Warm Up

Bring Sally Up!

then….

Roxanne!

Metcon

Metcon (Time)

Partner WOD! **WEAR TALL SOCKS AND PANTS!!!**

Teams of 2

60 KB Swings (2/1.5)/per partner (you go/I go)

800 m Run together

then…

6 Rope Climbs

60 GHD Sit Ups

60 T2B/per partner

60 GHD Sit Ups

6 Rope Climbs

(You go/I go Format/each person does all reps- partition as needed)

**Sub Medball Sit Ups for GHD 20/14**

then…

800m Row (200m at a time per partner)

60 KB Swings (2/1.5)/per partner (you go/I go)

**40 min cap**

(Modify reps to 3/30 and 400m for scaled)

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Burpee Broad Jumps

7 KB Swings

9 KB High Pulls

Smash Party, Posterior Chain Floss

Weightlifting

Deadlift (15 minutes to build to a single @90%+)

Target 10-20# increase from last week.

Deadlift (AMRAP at 80% of single)

Metcon

Metcon (Time)

21-18-15-12-9-6-3

Sumo Deadlift High Pull (95/65)

Lateral Burpee

Accessory Work

Cluster (Build to a single @75% of CJ max)

Squat Clean into Push Press from floor

Cluster (2×2 Drop Set @85% of single)

Squat Clean into Push Press from floor

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

Quick pause on box before standing up.
Target 5-10# increase from last week.

Barbell Step Up (4×8/leg)

12″ box

Extra Credit

Metcon (3 Rounds for time)

3x800m run
*These are all-out efforts. Rest 5 minutes between intervals.

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes jump rope

*Hang onto your rope

Two rounds:

5 Arch/Hollow

7 OHS

9 Sit Ups (hang onto your mat)

Smash party/keg drill, couch stretch

Weightlifting

Power Snatch + Snatch (E:90 x 12 rounds)

Start first round at 60% of Snatch 1RM and build to a heavy single set of 1+1

Metcon

Metcon (Time)

Two rounds for time:

15 Overhead Squats (115/80)

25 Pull Ups

50 Sit Ups

75 Double Unders

Accessory Work

Jerk Grip Isometric Holds (3x:[email protected]% of body weight)

SS with farmers carry

Farmer’s Carry (3x100m walk)

SS with Jerk Grip OH Hold

Extra Credit

Staggered Stance Good Morning (2×10)

SS with barbell retract & row

Barbell Retract & Row (2×10)

Protract & retract shoulders before completing row each rep
SS with staggered stance good morning

Metcon (Weight)

Alternating EMOM:

Even: 12 Heavy Kettlebell Swings

Odd: 8 Burpee Box Jump Overs

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Two rounds:

11 Push Ups

9 Calorie Row

7 Assault Bike Cal

Smash Party, Banded OH

Weightlifting

Shoulder Press (6×[email protected]% E2:30)

Metcon

Metcon (Time)

.5 mile Assault Bike

55 Handstand Pushups

500m row

55 Ring Dips

500m run

55 Hand Release Pushups

Accessory Work

Snatch Grip Deadlift to Power Position + Low Hang Snatch (5×[email protected]%+)

Target 5-10# increase from last week.

Clean with Pause at Knee (4×[email protected]%)

Pause 2 seconds at knee

3 Second Pause Back Squat ([email protected]%+)

*Pause 3 seconds on first rep of each set. Target 5-10# increase from last week.

Dumbbell Row – Single Arm (2×10)

Extra Credit

1K Ski Erg Time Trial (Time)

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Clean Grip RDL

5 Hang Power Clean

5 Front Squat

5 Push Press

Smash Party, Super Front Rack

Weightlifting

Power Clean + Hang Clean + Push Jerk (4×1(1+1+1)@70%+ of CJ 1RM)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

60 Pistols

50 Wall Ball Shots (20/14, 10’/9′)

40 Box Jumps (24/20)

30 Deadlift (185/125)

20 Power Cleans

10 Front Squats
Modify pistols with a “goblet” lunge.

Accessory Work

Romanian Deadlift (4×[email protected] 1RM)

Dumbbell Split Squat (2×8/leg)

SS with Seated Box Jump

Seated Box Jump (2×5)

Start on a bench
SS with DB Split Squat

Extra Credit

Metcon (6 Rounds for time)

6x400m run
Rest two minutes between intervals.


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

10 Russian KB Swings

10 Goblet Squats

10 Walking Lunges

Smash party, Oly Wall

Weightlifting

Back Squat (15 minutes to build to a [email protected]%+)

Back Squat (Max Effort [email protected]% of Single)

Metcon

Metcon (Time)

Three rounds for time:

6 Bar Muscle Ups

12 Toes to Bar

400m run
20 minute cap. Add 1 second/rep incomplete at the end of 20 minutes.

Accessory Work

Hang Power Snatch from High Hang (5×[email protected]% (of Snatch 1 RM))

Target 5-10# increase from last week.

Tall Jerk (5×[email protected]% of CJ 1RM)

Dip, drive, and pause with barbell at eye level, then Jerk.
Target 5-10# increase from last week.

Chest-To-Bar Pull-ups (3×10)

Superset with Wall Ball

Wall Ball (3×10)

Superset with CTB Pull Up

Extra Credit

Metcon (Weight)

EMOM 10

40m Sled Push

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Coach’s choice!

Metcon

Metcon (Time)

In teams of three, complete the following:

Karen

150 Wall Ball Shots (20/14, 10’/9′)

Fran

21-15-9

Thruster (95/65)

Pull Up

Grace

30 Clean & Jerks (135/95)

Accessory Work

5 Second Pause Bench Press (Build to a heavy triple)

Pause 5 seconds on chest
Pause 5 seconds on 1st rep only.

Bench Press (3×[email protected]% of heavy triple)

No pause.


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

2 Perfect Stretch

3 Inch Worms

10 KB Swings

:10 Ring Support (Top)

:10 Ring Support (Bottom)

Smash Party, Posterior Chain Floss

Weightlifting

Deadlift (15 minutes to build to a single @90%+)

Target 10-20# increase from last week.

Deadlift (AMRAP at 80% of single)

Metcon

Metcon (AMRAP – Reps)

AMRAP 18

10 Kettlebell Swings (2/1.5)

100m run

3 Ring Muscle Ups

100m run

15 KB Swings

200m run

6 Ring Muscle Ups

200m run

20 KB Swings

300m run

9 Ring Muscle Ups

300m run

25 KB Swings

400m run

12 Ring Muscle Ups

400m run
Runs = 1 rep

Metcon (AMRAP – Reps)

AMRAP 18

10 Kettlebell Swings (2/1.5)

100m run

10 Ring Dips

100m run

15 KB Swings

200m run

15 Ring Dips

200m run

20 KB Swings

300m run

20 Ring Dips

300m run

25 KB Swings

400m run

25 Ring Dips

400m run
Runs = 1 rep.

Accessory Work

Cluster (Build to a single @75% of CJ max)

Squat Clean into Push Press from floor

Cluster (2×2 Drop Set @85% of single)

Squat Clean into Push Press from floor

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

Quick pause on box before standing up.
Target 5-10# increase from last week.

Barbell Step Up (4×8/leg)

12″ box

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

3 Burpee Broad Jumps

5 Arch/Hollow

7 Hollow Rocks

Smash Party, Banded OH

Weightlifting

Shoulder Press (4×[email protected]% E3M)

Metcon

Metcon (Time)

30-20-10

Shoulder to Overhead (95/65)

Pull Up

Burpee

Accessory Work

Extra Credit

Snatch Grip Deadlift to Power Position + Low Hang Snatch (5×[email protected]%+)

Target 5-10# increase from last week.

Clean with Pause at Knee (4×[email protected]%)

Pause 2 seconds at knee

Dumbbell Row – Single Arm (2×10)

Metcon (3 Rounds for time)

3x1000m run
Rest three minutes between efforts.


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