Blog - Strongpoint CrossFit

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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


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Strict Press

5 Push Press

5 Broad Jumps

: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

Metcon (Time)

Three rounds for time:

800m run

25 Handstand Pushups

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 (10 Rounds for reps)

Alternating EMOM

Even: 2 Strict Ring Muscle Ups

Odd: 10 Russian Kettlebell Swings (124/88)

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

8 Goblet Squats

8 Walking Lunge Steps with KB

8 Step Ups

*Set up your own box

Smash Party, Couch Stretch

Weightlifting

Front Squat (4×[email protected]% E2:30)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

Two rounds for time:

*15 Box Hurdles (30/24)

30 Dumbbell OH Lunges (50/35)

15 Box Hurdles

30 Pistols
*You may put hands on top of box on the hurdle.

Accessory Work

Snatch High Pull + Low Hang Snatch High Pull (4×1(1+2)@75% of Snatch 1RM)

Target 5-10# increase from last week.

Behind The Neck Jerk (3×[email protected]% of Jerk 1RM)

Core

Three rounds:

:30 Med Ball Sit Up

:30 Flutter Kicks

:30 V-Up

60 second plank

Turkish Get Up (1×20)

Extra Credit

Metcon (Time)

Three rounds for time:

100m Sled Push

10 Tire Flips


Strongpoint CrossFit – New You

Warm Up and Mobility

Assault Bike 3 minutes

5 Inch Worms

6 Perfect Stretch

Static Squat Holds with support: 4x:20

Skill

Rowing

Air Squat

AbMat Sit Up

Hand Release Pushup

Ring Row

Metcon

New You Baseline (Time)

500m Row

40 Air Squats

30 Sit Ups

20 Pushups

10 Ring Rows

Strongpoint CrossFit – New You

Warm Up and Mobility

Assault Bike 3 minutes

5 Inch Worms

6 Perfect Stretch

Static Squat Holds with support: 4x:20

Skill

Rowing

Air Squat

AbMat Sit Up

Hand Release Pushup

Ring Row

Metcon

New You Baseline (Time)

500m Row

40 Air Squats

30 Sit Ups

20 Pushups

10 Ring Rows


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Ring Rows

5 Ring Dips

10 OHS

10 Pass Through

15 Pull Aparts

Smash Party/Keg, Bando Oly Wall

Weightlifting

Snatch (6×[email protected]% E2:30)

Metcon

Metcon (Time)

90 Double Unders

9 Power Snatch (115/75)

9 Bar Muscle Ups

70 Double Unders

7 Power Snatch

7 Bar Muscle Ups

50 Double Unders

5 Power Snatch

5 Bar Muscle Ups

Accessory Work

Clean from High Blocks (5×[email protected]%+)

Set blocks so that bar rests in the Power Position.
Target 5-10# increase from last week.

Seated Box Jump (3×5)

Start on a bench

Wide Grip Strict Pull Up (3×10)

Superset with Lateral Shoulder Raise.

Lateral Shoulder Raise (3×8)

Superset with wide grip pull up

Extra Credit

Metcon (8 Rounds for time)

Four rounds:

Run 700m

Rest 1:15

Run 300m

Rest 1:15

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

12-9-6

Cal Row

Step Up

Jumping Back Squat

*Get a box out for each team.

Shooter’s Choice!

Weightlifting

Back Squat (4×[email protected]% E3M)

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD! AMRAP 15

Partner A completes:

12 DB Snatch

15 Box Jumps

Metcon (Distance)

Partner B Completes AMRAP meters on the rower.
Switch when partner A completes round of 12 DB Snatch and 15 Box Jumps

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!

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Burpee Broad Jumps

10 KB Swings

10 Goblet 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

Metcon (Time)

Five rounds for time:

21 Kettlebell Swings (2/1.5)

15 Burpees to a Plate

9 Ring Dips

Accessory Work

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

Target 10-20# increase from last week.

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

Target 5-10# increase from last week.

Snatch Grip Upright Row (3x10Sup)

Superset with Jumping Back Squat

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

Superset with snatch grip upright row

Extra Credit

EMOM 10

50m sled push

What made you decide to start CrossFit?

Andres….. he would not stop talking about it…

What results have you seen or goals have you achieved?

I was never really the athletic type. I danced in college and “worked out” a little but nothing like what I do now. Pull ups, chest to bars, DUBS (before Andres – burn!), running a 5K, and handstand pushups are the things I am most proud of.

What do you like best about the gym?

The support I get from people. It is really exciting/motivating when people cheer you on as you are struggling to finish a workout.

What is your favorite exercise or WOD?

Handstand pushups J

What is your least favorite exercise or WOD?

Wall-balls – they are stupid and not intended for short people.

What motivates you to show up day after day?

I love carbs and don’t want to get fat… Also, I want to be healthy and I love hanging out with my hubs and friends at the gym.

What negative thoughts hold you back from being your best?

Not being confident enough and thinking I can’t do something. We are our worst enemy.

What has been your most memorable moment at Strongpoint CrossFit?

During the open 17.5 workout I got 35 unbroken DUBS for the first time ever… I was so excited I wanted to cry; unfortunately, it was only on my second round. Andres had to yell at me to keep it together and I was able to finish the other rounds unbroken which made it that much sweeter J.

What has been your least favorite moment at Strongpoint CrossFit?

My first ever CrossFit workout. It was a partner chipper and lucky for Andres he got paired up with me. He did like 80% of the work out and I still felt like I wanted to pass out and throw up the entire time.

What’s one thing that no one at the gym knows about you?

I crave chicken wings and fries ALL THE TIME

What is your favorite quote from Strongpoint CrossFit?

Kevin – “No, I am not going over there. I don’t want to be mommed!”

What do you want to accomplish with your training in the next year?

I want to improve my endurance, I want to continue to get stronger so that I can Rx more workouts, and I would love to learn how to walk on my hands.

What advice would you give to someone who just started out?

Be patient. It will take time before you understand the terminology and even more the actual movements.

Be proud of yourself. Joining CrossFit can be very intimidating and taking that first step is already an accomplishment on its own.

Enjoy the process!

What advice would give to someone who was on the fence about starting?

Just do it. You won’t regret it.

Coach’s comments: I still remember sitting down with Cata and Andres for her intro.  I asked, “So what brings you into CrossFit?”  And she replied something along the lines of, “I don’t want to die.”  I pulled the thread a bit and figured out that she was concerned about becoming unhealthier as she grew older, being too sedentary, not eating right, etc.  I still think about that conversation just about every time I see her and it still makes me laugh.  Cata was pretty timid when she started out and did not exhibit a lot of confidence in her abilities.  Since that time, she has progressively learned new skills, gotten much stronger, and most importantly, developed a much greater sense of self-confidence than she had before she walked in.  Cata has been able to learn and execute pull ups, handstand pushups, toes to bar, double unders, and chest to bar pull ups in the last six months alone in addition to seeing very steady progress on her lifting.  This is largely a result of her dedication to completing much of the extra work outside of classes since the beginning of this year.  She participated in her first CrossFit Open in 2017 and is registered to compete in her first Rep Your Box in July.  It has been exciting to be a part of her fitness journey to date and we look forward to continuing to work with her in the future!

PS: The wall balls in the workout today were a total coincidence.
PPS: Or were they?


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three rounds:

:60 row

10 Wall Ball

2 Inch Worms

2 Perfect Stretch

Smash Party, Couch Stretch

Weightlifting

Front Squat (4×[email protected]% E2:30)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

Four rounds for time:

30 Ball Slams (30/20)

20 Wall Ball (20/14, 10/9)

10 Dumbbell Thrusters (50/35)
20 minute cap.

Accessory Work

Snatch High Pull + Low Hang Snatch High Pull (4×1(1+2)@75% of Snatch 1RM)

Target 5-10# increase from last week.

Behind The Neck Jerk (3×[email protected]% of Jerk 1RM)

Strict & Kipping HSPU (3 Sets of 50% + 50%)

For instance, if max U/B strict set is 10 and kipping is 20, you would do three sets of 5 and 10. Rest as needed between sets (2-3 minutes)

Target 1 additional strict HSPU and 2 additional kipping HSPU from last week.

Extra Credit

Three rounds:

:30 Med Ball Sit Up

:30 Flutter Kicks

:30 V-Up

60 second plank


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