Monthly Archives: September 2016


09/30/2016

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

10 Yards:

Knee Hugs

Quad Stretch

Inch Worm

Spider Walks

Hand Kicks

Straight Legged Floor Touches

20 Yards:

High Knees

Butt Kickers

Karaoke x2

Bear Crawl

Crab Walk

Duck Walk

Frog Hop

Burgener Warmup:

5 reps each:

– Down & Up

– Elbows up

– Muscle Snatch

– Snatch Drops

– OHS

– Zots Press

Metcon

19 minute running clock

0:00-5:00 – Find a 1RM Snatch

5:00-14:00 – AMRAP (Snatch & Box Jumps; ascending ladder)

14:00-19:00 – Find a 1RM Snatch

PartA: Snatch (1RM)

5:00 min. to a 1RM

PartC: Snatch (1RM)

5:00 min. to a 1RM

PartB: Metcon (AMRAP – Reps)

9:00 minute AMRAP

Ascending Ladder of

3 Snatch (75/55)

3 Box Jumps (24/20)

*Add 3 Reps every round; 3/3, 6/6, 9/9, 12/12, 15/15, etc…

RX+: Must Jump on Box Jumps

RX: 75/35, 24″20″ (step-ups permitted)

L2: 55/35, 20″/16″ (step-ups permitted)



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


09/28/2016

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

1200m Run

30-45 seconds Banded Distracted Lat Stretch

10 Russian Baby Makers

30-45 seconds PVC Pipe T-Spine Opener

8-10 Psoas Pulse

Metcon

Metcon (AMRAP – Rounds)

EMOM for 20 min.

Odd Min.: 20 Double Unders

Even Min.: 5 Deadlift (275/190)

RX+:

30 Dubs

DL: (315/220)

L3 & Teen RX+: 225/155

L2 & Teen RX: 205/145

L1: 185/135

*Each round consists of 25 reps (35 for RX+). If you complete the workout without failure, your score is 10 Rounds.

RX+ use approx. 70% of 1RM

RX use approx. 60% of 1RM



09/27/2016

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

4 min. max. each Part

PART A:

3X:

10 Mountain Climbers

1 Suicide

PART B:

PVC Shoulder Stretches

PART C:

Crossover Symmetry

Weightlifting

Weighted Pull-ups (5×3)

15 minutes max.

Progressive Weights

Metcon

Metcon (Time)

3RFT

RX:

5/3 Muscle-ups

40/25 Push-ups

75 Abmat Situps

RX+:

7/5 Muscle-ups

50/35 Push-ups

100 Abmat Situps

Scaled:

15/10 Pull-ups

35/25 Push-ups

60 Abmat Situps


09/26/2016 Weightlifting Festivus Complex

CrossFit Sans Reproche – Open Gym

Weightlifting

Festivus Oct. 2016 Weightlifting Complex

3 Deadlifts

1 Hang Power Clean

2 Front Squats
Athletes will take turns performing 3 conventional deadlifts, 1 hang power clean and 2 front squats without letting go of the bar until the front squats are complete.

Athletes will start with a lighter weight they know they can successfully complete this complex with and with each turn they will increase the load as they choose in an effort to find the maximum load they can use to successfully complete the 3, 1, 2 sequence without letting go of the bar until the front squats are complete.


09/26/2016

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

5X:

5 Ring Rows

5 Push-ups

5 Med. Ball Cleans

5 Sit-ups

5 Jumping Jacks

Weightlifting

Festivus Complex Oct. 2016 (1RM)

– 3 Conventional Deadlifts,

– 1 Hang Power Clean,

– 2 Front Squats
Athletes will take turns performing 3 conventional deadlifts, 1 hang power clean and 2 front squats without letting go of the bar until the front squats are complete.

Athletes will start with a lighter weight they know they can successfully complete this complex with and with each turn they will increase the load as they choose in an effort to find the maximum load they can use to successfully complete the 3, 1, 2 sequence without letting go of the bar until the front squats are complete.

Metcon

Total WOD time: 16 minutes

Part A: 6 min. AMRAP

Part B: 10 min. to find heaviest OHS for 10 reps

PartA: Metcon (AMRAP – Rounds and Reps)

6 min. AMRAP

10 KBS (53/35)

10 Plate-Hop Burpees

Teens & Scaled: (35/26)

PartB: Overhead Squat (1×10)

Immediately following Part A, begin Part B:

10 minutes to find a 10 rep. max. (unbroken) set.

Each unbroken set will go up 10 pounds until failure or time expires.

RX must start at: 95/65

Teens & Scaled start at: 55/35



09/23/2016

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

3X:

10 PVC shoulder press

:20 second Planche

20 Yard High knees

20 Yard Butt kickers

Weightlifting

Shoulder Press (5×3 @ 75%)

6:00 Warmup

~then~

5×3 @ 75% every 2 minutes

Metcon

Metcon (5 Rounds for reps)

3:00 AMRAP

5 Hang Cleans

10 Sit-ups

20 Double Unders

1:00 Rest

Repeat 5 times.

RX+: 155/105

RX: 135/95

L3: 115/80

L2: 95/65

L1: 80/55

Scaled: 65/45


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


09/21/2016

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

Speed walking relay races

90 sec./side:

Hamstring smash with lacrosse ball

Hamstring stretch with band

Weightlifting

Deadlift (5×3 @ 75%)

New set every 2:00

75% Across

All singles no touch and go

Metcon

Metcon (Time)

10 Rounds for Time:

10 Russian Swings (70/53)

5 Chin ups

– Strict chin ups

– Use bands for assistanced strict chins (not ring rows)

EXTRA CREDIT