Monthly Archives: May 2015


05/30/2015

CrossFit Sans Reproche – CrossFit

Warm-up

ZF (No Measure)

2:00 AMRAP

20 Double Unders (40S)

10 Kettlebell Swings

:30 Rest

2:00 AMRAP

5 Wall Balls

10 Overhead Lunges

Metcon

Metcon (Time)

Team Linda

10-9-8-7-6-5-4-3-2-1:

Deadlift, 1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight

-All 3 athletes start at a different station. At 3, 2, 1, GO! each athlete will perform 10 reps of the station they are at. When they all finish their 10, they can rotate in the order shown. When they get back to where they started, they will each do 9 reps of each element. Continue doing this until you finish with 1 rep of each. There is a total of 55 reps for each element that each athlete will ultimately complete.

-The idea is to average everyone’s weight to calculate the weight needed for the team. I understand this can be tricky…Please use your best effort to choose safety over ego. Also, if there is enough equipment, then you might be able to use more than 3 bars amongst your team.


05/29/2015

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up #2 (No Measure)

4 rounds

:15 Low Jump onto 45# Bumpers

:15 Push-up

:15 Ab Mat Sit-ups

:15 Alt. Lunge

:30 Rest

4 rounds

:15 Plank

:15 Plank L

:15 Plank R

:15 Superman

Weightlifting

Back Squat JUMPS (5×3)

Explode out of a squat with enough power to get your feet to come off the ground, even if just a little. To develop plyometric power.
After a good warmup of light weights, work up to a heavy 3 rep set.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

3 Wall climbs

10 Up-downs

5 Parallette pass-throughs (forward + back = 1)

10 Grasshoppers (right + left = 1)


05/28/2015

CrossFit Sans Reproche – CrossFit Teens

Warm-up

(No Measure)

Dynamic Stretching

-then-

5:00 minutes

25 Jumping Jacks

20 yd. back pedal

20 yd. High Knee

20 Mountain Climbers

2 Forward Rolls

Weightlifting

*Review of the 3 Presses

Strict

Push Press

Push Jerk

Shoulder Press

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

Metcon

Metcon (Time)

5 RFT (Rounds For Time)

10 Push Press (60% of above max.)

15 Situps

*Don’t Drop the 10’s!! or empty bar.

*Time cap if needed.


05/27/2015

CrossFit Sans Reproche – CrossFit

Warm-up

(No Measure)

1. 5X :20 second Frog Stand Hold

(try straight arm, working balance on hands)

2. Accumulate 2:00 min Handstand Hold (Belly to Wall). (scale to toes on a box.)

3. 2X 30 shifts from Right to Left. Back to wall. Work slow and be sure to shift weight over dominant shoulder. (scale with 1 leg on a box and the other straight up)

4. Tabata – Hollow Rock Hold in straight hollow body position. 8 Rounds. (can scale to the tuck position)

Weightlifting

Bench Press

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

Max Reps @ 65%

*Do 10 Strict Ring Rows in between each set. Add weight as required (bumper, KB, Vest, etc…).

Metcon

Metcon (Time)

5 RFT

10-8-6-4-2

Burpee Box Jump Overs (30/24)

KB Alt. Snatch (53/35)


05/26/2015

CrossFit Sans Reproche – CrossFit Teens

Warm-up

(No Measure)

Stretch:

1. Knee Hugs

2. Quad Stretches

3. Inch Worm

4. Spider Walk

5. Hand Kicks

6. Straight Leg Floor Touches

Then,

4 Minutes:

Tabata: Alternating Jump Rope and Push-ups

Weightlifting

Front Squat (5×5)

Warmup with light weight, then do 5 sets of 5 reps to work up to a heavy 5 rep set.

Metcon

Metcon (AMRAP – Rounds)

Death by 10 yard sprints.

*Both hands touch past each line.

*Run 10 yards the 1st minute. 20 yards the 2nd minute. 30 yards the 3rd minute. Continue in this fashion until you fail to complete the run within the minute.


05/26/2015

CrossFit Sans Reproche – CrossFit

Warm-up

(No Measure)

3:00 Max rep double unders

EMOM 10 Supermans

Switch

3:00 Handstand Holds

EMOM 10 KBS

Weightlifting

Clean Deadlift (5×3)

Olympic Lifting setup and pulls.

1. Setup & Positioning

2. First Pull

3. Second Pull

4. Finishing in Power Position
New set every 2 Minutes.

3 @ 50%

3 @ 60%

3 @ 70%

3 @ 80%

3 @ 80%

1. Hook Grip.

2. Keep hips low & chest high.

3. Hips & shoulders rise together

4. Verticals shins when bar is at knees (start of 2nd pull)

5. Hit each pulling position and finish in the power position.

Metcon

Metcon (Time)

30 C&J (185/125)

EMOM 5 Sit-ups

*Situps: butterfly, bring shoulders up past hips.

*15 minute cap. Every rep not finished is a 1 second penalty.

Teens:

(115/80)


MURPH

CrossFit Sans Reproche – CrossFit

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here


05/23/2015

CrossFit Sans Reproche – CrossFit

Warm-up

()

Weightlifting

Turkish Get Up (1×1)

15-20 minutes to work up to a Heavy TGU.

Metcon

Metcon (Time)

6 RFT

Dubs

60-50-40-30-20-10

Atlas Stones (AHAP)

6-5-4-3-2-1


05/22/2015 OP22.6

CrossFit Sans Reproche – CrossFit

Warm-up

(No Measure)

1. 10x 10 second Handstand Hold (belly to wall). Or Toes on box with hips/torso high over hands.

2. 20 Tuck ups

3. 40 Supermans

*Rest as needed

Focus on these four things when doing handstand work:

1. Form matters! Pointed toes, tight core, and active shoulders are all important.

2. Keep the majority of your weight mid palm but use your fingers to “grip” the

floor to find balance.

3. Gaze your eyes in-between your thumbs (without moving your head too much).

This will help you find your balance.

4. Spread your fingers for more surface area.

*** Always ask for a spot when needed or scale the movement.

Weightlifting

Shoulder Press (5×5)

Warmup

-then-

New set every 2 minutes.

Metcon

22.6: Metcon (Time)

RX:

2000m Row

50 Alternating Pistols

30 Hang Power Cleans

Scale:

1500m Row

50 Air Squats

30 Hang Power Cleans

RX:

0-39: (165/115)

40-44: (155/105)

45-49: (145/95)

50-54: (135/85)

55-59: (125/75)

60+: (115/55)

Scale:

0-44: (115/65)

45-54: (105/55)

55-59: (95/45)

60+: (85/35)


Open Gym

CrossFit Sans Reproche – Open Gym

Come in and work on some trouble areas, make up a missed WOD, practice Oly lifting technique, have an “active” rest day, or just to hang out with some other really cool/fun people.

Metcon (Time)

Open Gym