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

Three rounds:

5 Arch/Hollow

10 Goblet Squats

10 KB Swings

Smash Party, Couch Stretch

Weightlifting

Back Squat (Build to a triple at 80%)

Back Squat (1×5 Drop Set)

Drop 35# if single was above 330. Drop 25# if single was below 330.

Metcon

Metcon (Time)

30-20-10

Thruster (95/65)

Toes to Bar

Accessory Work

Clean (4×[email protected]%)

Behind The Neck Jerk (4×[email protected]%)

Bent Over Row (3×8)

Superset with Weighted Dip

Weighted Dip (3×6)

Supserset with bent over row

Extra Credit

Metcon (10 Rounds for time)

Five rounds of:

400m run

100m jog
*Time 400 & 100m intervals separately if possible.


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

500m row

Two rounds:

5 Arch/Hollow

10 Pushups

10 Kettlebell Swings

10 Goblet Squats

Shooter’s Choice!

Weightlifting

The CrossFit Total (Total Weight)

Metcon

Baseline (Time)

500m row

40 Air Squats

30 Sit Ups

20 Pushups

10 Pull Ups

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Pass Through

10 Tall Muscle Snatch

10 Pull Aparts

Two rounds:

5 Snatch Grip RDL

5 Snatch Grip Push Press

5 Overhead Squats

Smash Party/Keg, Banded Hip Ext.

Weightlifting

Torokhity Snatch Complex (5×1(1+1+1)@70% of 1RM E2M)

1 Snatch + 1 Snatch Balance + 1 Overhead Squat
Target 5-10# increase from last week.

Metcon

Metcon (Time)

7 Rounds for Time:

7 Power Snatch (95/65)

7 Overhead Squats

7 Snatch Balance

Accessory Work

High-Hang Clean (Build to a [email protected]%)

Target 5-10# increase from last week.

High-Hang Clean (2×2 Drop Set)

Decrease 5-10% from single.

Back Squat (3×[email protected]% of 1RM)

Target 5-10# increase from last week.

Single Leg RDL (3×8/leg)

Hold Kettlebell or Dumbbell in opposite hand of planted foot.
Superset with Iso back extension

Isometric Back Extension (3x:45)

Superset with RDL

Extra Credit

Metcon (Time)

2 rounds for time:

200m Sandbag Run (80/60)

12 Burpees Over Sandbag

15 Sandbag Cleans

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

200m run

50m Waiter Walk/side

15 Pull Aparts

10 Pass Throughs

10 Ring Rows

10 Pushups

Smash party, Banded OH

Skill

Bar Muscle Up

Metcon

Metcon (Time)

Three rounds for time:

7 Bar Muscle Ups

14 Handstand Pushups

21 Deadlift (185/125)

Accessory Work

Power Snatch + OHS + Snatch (5×1(1+1+1)@70%+ of Snatch 1RM)

*Target 5-10# increase from last week

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

*Target 5-10# increase from last week

Bench Press (7×[email protected]%+)

Extra Credit

Assault Bike :10 on/:20 off x 16 rounds (Calories)

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Pull Ups

10 Push Ups

15 Air Squats

:10 Sampson Stretch/Side

Smash Party, Standing calf stretches

Skill

Double Unders

Metcon

Flight Simulator (Time)

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Double Unders

*All sets must be unbroken
*20 minute cap

Metcon (Time)

Four rounds for time:

500m Row

50 Double Unders

Accessory Work

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

Target 5-10# increase from last week.

Front Squat (7×[email protected]%+)

Shoulder Press (7×[email protected]%+)

Deficit Handstand Push-ups (3 sets @4″/3″)

*Choose a rep scheme that challenges you, but you’re able to maintain across all work sets. Kipping is allowed. Target 1-3 rep increase/set from last week.

Extra Credit

Metcon (No Measure)

EMOM 10

40m Sled [email protected]% of body weight


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

3 Inch Worms

4 Perfect Stretch

Two rounds:

10 Tube Walks

5 Back Squats

10 Tube Walks

5 Back Squats

Smash Party, Couch Stretch

Weightlifting

Back Squat (20 minutes to build to a 3 RM)

Metcon

Metcon (AMRAP – Reps)

A. AMRAP 7

5 Toes to Bar

7 Thrusters (95/65)

9 Sit Ups
Rest 3 minutes between A & B

Metcon (AMRAP – Reps)

B. AMRAP 7

5 Box Jumps (30/24)

7 Ring Dips

9 Wall Ball (20/14, 10’/9′)

Accessory Work

Snatch from Blocks above knee (5×[email protected]% of Snatch 1 RM)

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

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

Target 5-10# increase from last week.

Pendlay Row ([email protected]#60% of Snatch 1RM)

Superset with weighted T2B

Weighted Toes to Bar (2×12)

Toes to Bar + Ankle Weights
Superset with Pendlay Row

Extra Credit

Metcon (4 Rounds for time)

Four rounds:

800m run
Rest 2 minutes between efforts.

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Five rounds bear complex:

1 Deadlift

1 Hang Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Smash party, post chain floss

Weightlifting

Clean and Jerk (20 minutes to est. ME Single)

Metcon

Metcon (Time)

1K Run

20 Clean & Jerk (155/105)

30 Chest to Bar Pull Ups
*20 minute cap. Each rep incomplete at cap = 1 second added to time.

Accessory Work

Plyometric Snatch (5×[email protected]%+ of Snatch 1RM)

Target 5-10# increase from last week.

Tempo Front Squat 33X1 (4×[email protected]%+)

3 second eccentric, 3 second hold at bottom, fast up, quick stop at top
Target 5-10# increase from last week.

Dumbbell Box Jump (2×8)

Depth Jump (2×4)

SS with DBBJ

Extra Credit

Metcon (5 Rounds for calories)

Five rounds:

:30 max calorie row

:90 rest

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Coach’s choice!

Metcon

Metcon (Time)

In teams of three, complete the following:

400m run

then…

Four rounds:

100m sled drag (70/45)

50 Dumbbell Thrusters (35/25)

15 Synchro Burpees
All team members will complete 400 run at one time. One will work at a time on sled drags and thrusters. All three team members will complete burpees together. Chests much touch the sand at the same time.

Reminder

This is the only show for classes tomorrow! Be at the Jax Beach Pier at 8:00 am to start. The gym will not be open until Open Gym at 10:00 am and will remain open until 12:00 pm.

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

3 Inch Worms

4 Perfect Stretch

5 Broad Jumps

10 Wall Ball

Smash Party, Couch Stretch

Weightlifting

Back Squat (5×[email protected]% of 1RM E2:30)

Target 5-10# increase from last week.

Metcon

Metcon (AMRAP – Reps)

With a 18 minute running clock, complete…

30 Calories Assault Bike

50 Calories Row

AMRAP

5 Pull Ups

10 Wall Ball Shots

30 Double Unders

10 Pull Ups

15 Wall Ball Shots

45 Double Unders

15 Pull Ups

20 Wall Ball Shots

60 Double Unders
If you complete first set of 60 double unders, return to the round of 5-10-30

Accessory Work

Snatch from Blocks above knee (5×[email protected]% of Snatch 1 RM)

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

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

Target 5-10# increase from last week.

Pendlay Row ([email protected]#60% of Snatch 1RM)

Superset with weighted T2B

Weighted Toes to Bar (2×12)

Toes to Bar + Ankle Weights
Superset with Pendlay Row

Extra Credit

800m Sled Drag (Time)

800m Sled Drag (135/90)

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Two rounds:

75 Single Unders

20 Double Unders

3 Rope Pulls (Sitting to standing)

5 Rope Knee to Elbow

:15 Handstand Hold

Smash party

Skill

Rope Climb

Metcon

Moore (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

1 Rope Climb, 15′

Run 400m

Max Rep Handstand Push-ups
In honor of Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011
To learn more about Moore click here

Accessory Work

Power Snatch + OHS + Snatch (5×1(1+1+1)@70%+ of Snatch 1RM)

*Target 5-10# increase from last week

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

*Target 5-10# increase from last week

Bench Press (5×[email protected]%)

Muscle-ups (3 Sets @60% of Max U/B Set)

Extra Credit

1K Ski Erg Time Trial (Time)


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