Monthly Archives: August 2016


08/29/2016 Teens

CrossFit Sans Reproche – CrossFit Teens

Warm-up

Warm-up (No Measure)

3X:

10 Donkey Kicks up to a box

5 Ring Rows

30 sec. Split Handstand Hold (Face the wall)

5 Air Squats

5 Negative HSPU @ 50A1

0″, 4″, or 8″ deficit

Weightlifting

Front Squat (1 @ 95% (or more))

5 @ 35%

4 @ 45%

3 @ 55%

2 @ 65%

5 @ 75%

3 @ 85%

1 (or more) @ 95%

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min. AMRAP

3 Ring Muscle ups

9 KB Thrusters (35/26)

Scale MU to:

1. Bar MU

2. Jumping MU (Rings or Bar)

Or,

3 Pull-ups

3 Ring Dips (3 Push-ups)

Scale KB Thrusters by using lighter KB’s or DB’s: 26, 18, 13, etc…


08/26/2016

CrossFit Sans Reproche – CrossFit

Warm-up

Klokov Tabata (No Measure)

1. Muscle Snatch

2. Snatch Grip Deadlift

3. Snatch Grip High Pull

4. Klokov Press

5. GHD Back Extensions (Good Mornings)

6. Deficit Strict HSPU’s

7. Thrusters

8. Jumping Squats

Weightlifting

Snatch (3×1 @ 85%)

2 @ 50%

2 @ 60%

1 @ 70%

1 @ 75%

1 @ 80%

3×1 @ 85%

Metcon

Male/Female Partner WOD

Metcon (Time)

For Time (15 min. time cap)

21-15-9

* ASSAULT BIKE or ROW calories

* DEADLIFT

* WALLBALL

RX+ DL: 285/190, WB 20/14

RX DL: 225/155, WB 20/14

Scaled DL: 200/140, WB 14/10

RX Masters DL: 255/170, WB 20/14

Wallball: 10 foot and 9 foot target

-Performed in a relay fashion.

-Athlete A starts the calories, while Athlete B waits.

-Once Athlete A finishes and moves on to DL, “B” can start the Calories.

-Once Athlete A is finished with DL, they will move on to WB. And, once “B” is finished with Cal, they will move on to DL.

-Continue in this “follow the leader” fashion, performing 21 of each, then 15 of each, and finally 9 of each.

-Both athletes cannot be at the same station doing the same work.


08/24/2016

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

4x through (10 min. Max)

10 Donkey kick-ups to HS Hold for 1-3 seconds then softly back to floor

(or 10 sec. Frog stand hold)

10 sec. Samson stretch L

10 sec. Samson stretch R

10 Sit-ups

10 PVC pass-Thru’s

Weightlifting

Overhead Squat (7×2 Progressive Wgt’s)

Metcon

Metcon (Time)

5 RFT (20 min. Max)

10 Hand-to-Hand Russian KBS (eye level)

10 Box Jumps

200m Run

*REST EXACTLY 1 MINUTE BETWEEN ROUNDS

RX+: 53/35, 30″/24″

RX: 35/26, 24/20

*Score is total time including rest


08/24/2016 Teens

CrossFit Sans Reproche – CrossFit Teens

Warm-up

Warm-up (No Measure)

4x through (10 min. Max)

10 Donkey kick-ups to HS Hold for 1-3 seconds then softly back to floor

(or 10 sec. Frog stand hold)

10 sec. Samson stretch L

10 sec. Samson stretch R

10 Sit-ups

10 PVC pass-Thru’s

Weightlifting

Overhead Squat (7×2 Progressive Wgt’s)

Metcon

Metcon (Time)

5 RFT (20 min. Max)

10 Hand-to-Hand Russian KBS (eye level)

10 Box Jumps

200m Run

*REST EXACTLY 1 MINUTE BETWEEN ROUNDS

RX+: 44/35, 30″/24″

RX: 35/26, 24/20

*Score is total time including rest


08/15/2016 Teens

CrossFit Sans Reproche – CrossFit Teens

Warm-up

Warm-up (No Measure)

3:00 Row or Bike

1:00 transition

3:00 Jump Rope

1:00 transition

3:00 Crossover symmetry

*divide up and rotate as needed

Weightlifting

Clean Complex #1

Power Clean

Hang Squat Clean

Jerk
Progressive weights

Metcon

Metcon (AMRAP – Reps)

8 min. AMRAP

8 Thrusters

8 Floor Wipers

RX+: 95/65

RX: 80/55

L2: 65/45


08/03/2016

CrossFit Sans Reproche – CrossFit Teens

Warm-up

Warm-up (No Measure)

Weightlifting

Shoulder Press (7×1)

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles


08/02/2016

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

800m run

Weightlifting

Bench Press (2 reps @ 90%)

12-10-8-6-4-2-12

12 @ 40%

10 @ 50%

8 @ 60%

6 @ 70%

4 @ 80%

2 @ 90%

12 @ 40%

Metcon

Metcon (AMRAP – Reps)

20 minute AMRAP

2-4-6-8-10-12-14-etc…

-Double Unders

-Sit-ups

RX+: Unbroken Dubs

Scale: same count for singles to make counting easier, but must be unbroken.