Monthly Archives: February 2016


02/20/2015 LIFTIN’ HEAVY!

CrossFit Sans Reproche – CrossFit

Warm-up

(No Measure)

Balance, Handstand, & Core Warmup:

1. 5×10 Second Handstand Hold (belly to wall) Scale to toes/knees on box.

2. 20 Tuck-ups

3. 30 Deficit Hand Release Push-ups

4. 40 Superman Pulses

Burgener Warmup:

1. Down & Up

2. Elbows High & Outside

3. Muscle Snatch

4. Snatch lands at 2″, 4″, 6″

5. Hang Squat Snatch

6. From below the knees, Squat Snatch

7. Sots Press

Metcon

1/4: Metcon (Weight)

EMOM 5 minutes

5 C&J (135/95)

~1 min. rest~

2/4: Metcon (Weight)

EMOM 5 minutes

3 C&J (185/135)

~1 min. rest~

3/4: Metcon (Weight)

Every 30 seconds for 5 minutes

1 C&J (225/155)

~1 min. rest~

4/4: Metcon (Weight)

EMOM 5 minutes

5 C&J (135/95)

EXTRA CREDIT

Pull-up work. Stay focused and get the work in.


02/15/2016

CrossFit Sans Reproche – CrossFit

Warm-up

()

Strength

Metcon (Weight)

Snatch Complex

increase weight each round

7 rounds

1 snatch pull

2 hang power snatch

3 over head squat

Metcon


02/13/2016

CrossFit Sans Reproche – CrossFit

Warm-up

(No Measure)

Do some self paced stretching and then:

Frisbee football

10 min

Strength

Back Squat (5 x 5 @ 75%)

Recommended warmup (8 min)

5@40%

4@50%

3@60%

2@70%

then

5 sets of 5 reps @ 75%

New set every 2 minutes

Metcon

Metcon (Time)

4 RFT

8 TGU 53/35 4 alternating each arm

8 shuttle runs


02/12/2016

CrossFit Sans Reproche – CrossFit

Warm-up

(No Measure)

crossover symetry

20 overhead PVC bar pass thrus

20 windmills fwd & back

forearm stretches/ wrist flossing

Gymnastics

Metcon (Distance)

handstand walks

work on handstand skills

free standing

wall walks

holds

Metcon

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71


02/10/2016

CrossFit Sans Reproche – CrossFit

Warm-up

(No Measure)

Knee Hugs down 10 yards

Quad Stretch heel to butt back

Toe Touches down 10 yards

Hand Kicks back

Butt Kickers down 20 yards

High Knees back

Carioca (left over) down 20 yards

Carioca (right over) back

Weightlifting

-All lifts are progressing weights

-Due to the volume these 5 rep sets may be less than your normal 5 rep sets

-We are not going for PRs

-Try to keep each lift to 15 min

Front Squat (5-5-5-5-5)

Score is heaviest 5 rep set lifted

Push Press (5-5-5-5-5)

Score is heaviest 5 rep set lifted

Deadlift (5-5-5-5-5)

Score is heaviest 5 rep set lifted


02/09/2016

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

Metcon (Weight)

EMOM Clean Complex

every minute for 10 min

1-Power Clean

1-Hang Clean

1-Jerk

as in any complex, complete each movement without letting go of the bar

increase weight each round

score is max load lifted for complex

Metcon

Metcon (Time)

4 rounds for time

21 box jumps 24/20

18 wall balls 20/14

15 KBS 53/35

12 burpees


02/08/16 TEENS

CrossFit Sans Reproche – CrossFit Teens

Warm-up

(No Measure)

row 5-10 cal (easy)

3-5 pull-ups

7-10 push-ups

10-15 air squats

row 5-10 cal (moderate)

3-5 pull-ups

7-10 push-ups

10-15 air squats

row 5-10 cal (hard)

3-5 pull-ups

7-10 push-ups

10-15 air squats

Gymnastics

Death By Pull-Ups (max reps completed in 1 min)

EMOM add 1 rep

0:00-1:00 1 pull up

1:00-2:00 2 pull ups

2:00-3:00 3 pull ups

continue until you can’t complete the reps in 1 min.

If you fail before 10:00 continue to do pull ups at a challenging number of reps, maybe 5.

If using bands, make it tougher than normal.

Metcon

Metcon (Time)

Row & Squat

Partner WOD

2 athletes

2 rounds

only 1 athlete working at a time

RD1 athlete A rows

athlete B squats

RD2 athlete B rows

athlete A squats

Row 30 calories

20 KB FS (2) 26/18

Row 20 calories

15 KB FS (2) 26/18

Row 10 calories

10 KB FS (2) 26/18

L1: 35/26 goblet squats (single KB)

L2: 26/18 goblet squats (single KB)


02/08/16

CrossFit Sans Reproche – CrossFit

Warm-up

(No Measure)

row 5-10 cal (easy)

3-5 pull-ups (ring rows)

7-10 push-ups

10-15 air squats

row 5-10 cal (moderate)

3-5 pull-ups (ring rows)

7-10 push-ups

10-15 air squats

row 5-10 cal (hard)

3-5 pull-ups (ring rows)

7-10 push-ups

10-15 air squats

Gymnastics

Death by pull-ups (AMRAP – Reps)

EMOM add 1 rep

0:00-1:00 1 pull up

1:00-2:00 2 pull ups

2:00-3:00 3 pull ups

continue until you can’t complete the reps in 1 min.

If you fail before 10:00 continue to do pull ups at a challenging number of reps, maybe 5.

If using bands, make it tougher than normal.

Metcon

Metcon (Time)

Row & Squat

Partner WOD

2 athletes

2 rounds

only 1 athlete working at a time

RD1 athlete A rows

athlete B squats

RD2 athlete B rows

athlete A squats

Row (30/21) calories

20 KB FS (2) (35/26)

Row (20/15) calories

15 KB FS (2) (35/26)

Row (10/9) calories

10 KB FS (2) (35/26)

RX+ (53/35) FS

L1: (26/18) FS

L2: (35/26) goblet squats (single KB)

L3: (26/18) goblet squats (single KB)

Round 1:

Athlete A Rows (30/21), B rest

Athlete B Squats 20, A rest

Athlete A Rows (20/15), B rest

Athlete B Squats 15, A rest

Athlete A Rows (10/9), B rest

Athlete B Squats 10, A rest

Round 2:

Athlete B Rows (30/21), A rest

Athlete A Squats 20, B rest

Athlete B Rows (20/15), A rest

Athlete A Squats 15, B rest

Athlete B Rows (10/9), A rest

Athlete A Squats 10, B rest