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

500m row

400m run

Two rounds:

5 Pull Ups

10 Push Ups

15 second HS hold

Mobility: smash party, banded OH

Maximum Effort

Push Press (20 minutes to establish 1 RM)

Metcon

Metcon (Time)

Five rounds for time:

3 Bar Muscle Ups

6 Toes to Bar

12 Handstand Push Ups

24 Double Unders
Modify BMU with 1:1 Banded or Jumping BMU or 2:1 Chest to Bar.

Accessory Work

Power Snatch + OHS + Snatch (10 rounds of 1 complex on 1:30)

Snatch (10 rounds @ 90% of complex on :30)

Shoulder Press (Axle Bar) (5 sets to est. 5 RM)

Weighted Toes to Bar (3x max reps. Rest 1:30)

Toes to Bar + Ankle Weights

Cash Out

Banded Crunches (1×100)

Note band size.

Extra Credit

1K row Time Trial (Time)


Strongpoint CrossFit – CrossFit

Warm-up

Three minutes cardio

Three rounds:

8 KB Swings

8 Goblet Squats

Mobility: smash party, posterior chain floss

Maximum Effort

Deadlift (20 minutes to est. 1 RM)

Metcon

Metcon (Time)

Four rounds for time:

30 Kettlebell Swing (1.5/1)

20 KB Lunges (1.5/1)

10 Deadlift (225/155)

Accessory Work

Camber Bar Back Squat (5 sets to work to 5 RM for day)

Glute Ham Raise (3×15 + band)

GHD Situps (3×25)

Cash Out

Banded Hamstring Curls (1×100)

Note band size.

Extra Credit

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP

7 Pull Ups

14 Push Ups

21 Air Squats

Strongpoint CrossFit – CrossFit

Warm-up

Three minutes cardio

5 inch worms

6 perfect stretch

Three rounds:

5 Hang Power Clean

5 Front Squat

5 Hang Clean

Mobility: shooter’s choice!

Skill

Squat Clean (Work up to WOD weight)

Metcon

Badger (Time)

Three Rounds for time of:

30 ‘Squat’ Cleans, 95#

30 Pull-ups

Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here
40 minute cap.

Cash Out

Banded Crunches (100)

Note band size.

Strongpoint CrossFit – CrossFit

Warm-up

Four rounds:

:15 Jumping Jacks

:15 Air Squats

:15 Mountain Climber

:15 Sit Up

Six rounds:

:15 McGill Crunch

Mobility: smash party, banded hip extension

Dynamic Effort

Speed Front Squat to Box + Band Tension (12×[email protected]% on :45)

300+ Green, 299- Red

Metcon

Metcon (Time)

Three rounds:

15 Calories

20 Pistols (alt.)

30 KB Snatch (15/arm, 1.5/1)

60 Double Unders
Modify pistols with front rack lunge (75/55)

Accessory Work

Speed Sumo Deadlift (8×[email protected]% + Band tension)

Reverse Hypers (4×10)

Glute-Ham Raises (4×12)

Superset with reverse hyper

Banded Hip Thrusts (100)

Note band size

Cash Out

L-Sit (3 max sets, rest :90)

Extra Credit

Metcon (3 Rounds for time)

3x500m row

Rest 3 minutes between efforts

Strongpoint CrossFit – CrossFit

Warm-up

Three minutes cardio

Three rounds:

10 Step Ups (alt.)

10 Rope KTE

15 Sec. Support on Rings

Mobility: smash party, banded OH complex

Skill

Rope Climb

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

15 Burpee Box Overs

1 Rope Climb

5 Ring Muscle Ups

1 Rope Climb
Modify muscle ups with 3:1 ring dips

Accessory Work

Bar Muscle-ups (5×3 EOMOM Even)

Strict Handstand Push Ups (5×5 EOMOM Odd)

Shoulder Taps (4 Rounds for reps)

Cash Out

Plank (3 minutes)

Extra Credit

Sandbag/Farmer/Run AMRAP 10 (AMRAP – Rounds and Reps)

10 minute AMRAP

100m Sandbag Run (80/60)

100m Farmer Walk (90/70)

100m Run

Strongpoint CrossFit – CrossFit

Warm-up

3 minutes cardio

Three rounds:

7 Clean Grip RDL

7 Hang Power Clean

7 Push Press

Mobility: Smash Party, Super Front Rack

Maximum Effort

Power Clean & Power Jerk (Max effort in 15 minutes)

Metcon

Metcon (Time)

1000m run

15-12-9-6-3

Hang Power Clean & Jerk (115/75)

Toes to Bar

Accessory Work

Clean (1 EMOM 10)

Clean (1 E:45 10 @80% of heaviest single)

Trap Bar Shrug (3×12)

Pendlay Row (5×5 )

Tempo 4121

Cash Out

5×10

Hollow Rock

Superman

Extra Credit

Metcon (Time)

Three rounds for time:

5 Tire Flips

10 Box Jumps (on tire)

Strongpoint CrossFit – CrossFit

Warm-up

Four rounds:

:15 jumping jacks

:15 lunges

:15 KB swing (light)

:15 goblet squat

Four rounds:

:15 bird dog

:15 bird dog

:15 side plank

:15 side plank

Mobility: smash party, Oly wall

Maximum Effort

Back Squat + Mini Bands (Max effort single in 20 minutes)

*Red bands

Metcon

Metcon (Time)

Five rounds for time:

5 Back Squat (185/125)

10 Deadlift

15 Wall Ball (20/14)

Accessory Work

Snatch (EMOM 10)

Snatch (1 rep every :45 x 10 reps)

Use 80% of heaviest load from 10 minute EMOM

Front Rack Log Bar Lunge (3×12 (alternating))

Russian Kettlebell Swing (5×10 EMOM (3/2))

Cash Out

GHD Situps (3×25)

Extra Credit

10 minute AMRAP OHL & Run (AMRAP – Rounds)

AMRAP 10

25′ Overhead Lunge (95/65)

100m run


Strongpoint CrossFit – CrossFit

Warm-up

Two rounds:

200m run

75 single unders

25 double unders

Mobility: shooter’s choice!

Metcon

Metcon (Time)

In pairs, complete the following:

1-10 Hand Release Pushups

400m run relay

1-10 Pull Ups

1000 meter row

2-20 Wall Ball (20/14, 10’/9′)

300 Double Unders

2-20 Slam Ball (30/20)
This workout will be completed in a you go/I go format. Each partner will complete 1 HR pushup, then 2 and 2, 3 and 3… until 10 and 10. The rep scheme will work the same way for the 2-20 with each partner completing 2 reps, then 4 reps, then 6 reps… until 20 and 20.

Extra Credit

10 min AMRAP Sled Push & Run (AMRAP – Reps)

10 minute AMRAP

50m sled push (135/95)

100m run


Strongpoint CrossFit – CrossFit

Warm-up

400m run

Butt Kicks (down and back)

High Knees (d&b)

Carioca (d&b)

High Skips (d&b)

Bear Crawl (d&b)

5 Inch Worms

6 Perfect Stretch

Mobility: smash party, posterior chain floss

Skill

Kettlebell Skillz!

1) Russian Swing

2) American Swing

3) Clean

4) Snatch

Metcon

Hansen (Time)

5 Rounds for time:

30 Kettlebell Swings, 70#

30 Burpees

30 GHD Sit-ups
In honor of Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan.
To learn more about Hansen click here
*AbMat Sit Ups

Accessory Work

Snatch (1 rep EMOM x 10 minutes)

Wall Walk (10 reps)

Shoulder Taps (4 Rounds for reps)

4 x 20 seconds on, 40 seconds off

https://www.youtube.com/watch?v=hEwlQdvTUy4&feature=youtu.be

Cash Out

Lateral Sled Drag (Time)

Drag the sled sideways
8×25 (4/side)

Relatively light weight

Strongpoint CrossFit – CrossFit

Warm-up

3 minutes cardio

20 Air Squats

20 Kettlebell Swings

20 Overhead Squats

Mobility: smash party, couch stretch

Dynamic Effort

Speed Front Squat to Box + Band Tension

300+ Green, 299- Red
12×[email protected]

% on :45

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Accessory Work

Speed Sumo Deadlift (8×[email protected]% + band tension)

Reverse Hypers (4×12)

Banded Hip Thrusts (1×75)

Note band size

Cash Out

Hollow Rocks (3×25)

Extra Credit

Metcon (2 Rounds for time)

2x750m row

Rest 3 minutes between efforts


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