Monthly Archives: August 2017


08/30/2017

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

Crossover Symmetry

Banded shoulder and wrist stretches

Weightlifting

Shoulder Press (1 Rep. EMOM for 5 min.)

Progressive Weights

Push Press (1 Rep. EMOM for 5 min.)

Progressive Weights

Push Jerk (1 Rep. EMOM for 5 min.)

Progressive weights

Metcon

Metcon (AMRAP – Reps)

12 min. AMRAP

2 Rounds of:

30 Dubs

7 Snatches (75/55)

2 Rounds of:

30 Dubs

6 Snatches (95/65)

2 Rounds of:

30 Dubs

5 Snatches (115/80)

2 Rounds of:

30 Dubs

4 Snatches (135/95)

2 Rounds of:

30 Dubs

3 Snatches (165/115)

2 Rounds of:

30 Dubs

2 Snatches (185/135)

AMRAP w/ remaining time:

30 Dubs

1 Snatch (205/145)


08/29/2017

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

3X thru (9 min. max.):

6 TGU’s (3/side)

6 Goblet Squats

6 Get-Up Sit-Ups

12 Marching Glute Bridges

Weightlifting

Paused Front Squat (5×3)

Progressive Weights.

3 Second Pause at the bottom of the squat.

Metcon

Best Shape of Your Life Day #6 (Time)

50 pull-ups

60 ring push-ups

70 sit-ups

80 squats
20 min. Time Limit

View previous results:

02/19/2016

06/05/2015

11/24/2012


08/28/2017

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

200m run

3 Rounds of:

10 sit-ups

10 Box Step-ups

5 Push-ups

5 pull-ups (strict, or ring rows)

Weightlifting

Bench Press (4 reps @ 75%)

10 @ 45%

8 @ 55%

6 @ 65%

4 @ 75%

6 @ 65%

8 @ 55%

10 @ 45%

Metcon

Best Shape of Your Life Day #4 (Time)

4 RFT

400m Run

5 Box Jumps (24″/20″)

15 Wallballs (20#/14#) (10’/9′)


08/26/2017

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

Stretch:

Knee hugs

Quad stretch

Inch worm

Spider walks

Hand kicks

Straight leg Floor touch

Crossover symmetry

Rumble/foam roll lumbar

Gymnastics

Max. L-Sit (parallette) (Time)

Heels to be held up over top of (2) 45# Bumpers (approx. 8″)

Weightlifting

Turkish Get Up (3 Rep max.)

Max. Weight for 3 Reps

Progressive Weights.

Try on both sides.

Metcon

Flight Simulator (Double Unders) (Time)

For Time:

Unbroken Dubs in Sets of:

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Start with 5 dubs, and then stop. Then perform 10 dubs, and then stop. Do 15 dubs, and then stop. Continue to repeat this process by adding 5 reps to every round until you reach 50 unbroken dubs.

Then reverse the pattern—45, 40, 35, and so on—until you complete just 5 dubs.

1. You must come to a full stop between each round.

2. You must do every round unbroken.
Single Unders: Double

10-20-30-40-etc…up to 100, then back down.

20 min. max.

EXTRA CREDIT

1 mile (1600m) run for time (Time)

1 mile (1600m) run for time


08/25/2017

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

6 min

Weightlifting

Metcon

()

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups


08/23/2017

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

Warm-up

3:00 Row or Bike or Jog 550

3x:

– 8 Russian Babymakers

– Banded Hamstring & Hip Stretch

– banded ankle stretch

Barbell Quad Smash

Weightlifting

Back Squat (1RM for the day)

Progressive weights to a 1RM for today.

Metcon

CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″
Scaled:

95/65

135/95

185/115

225/135

275/155

315/185


08/22/2017

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

Roxanne…

Weightlifting

Bench Press (5 (or more) @ 85%)

5 @ 40%

4 @ 50%

3 @ 60%

5 @ 65%

5 @ 75%

5 (or more) @ 85%

Metcon

Metcon (3 Rounds for reps)

As many reps as possible in 4 minutes

Assault bike 1k (1000m)

* Max Sit-ups

Round #2 Row 500m

Round #3 Bike 1k

Rest 4:00 between each round

* Score total Sit-ups
If rowing is required, go 500m


08/21/2017 Liftin’ Heavy!

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

3-5 Reps each:

Oly Deadlift to power position

High Hang Clean (from Power Position)

Split Jerk

Full Squat Clean (from floor, or below knees)

*Progressive weights each round

Metcon

1of4: Metcon (Weight)

EMOM 5 minutes

5 C&J (135/95)

~1 min. rest~
45-50% of 1RM

2of4: Metcon (Weight)

EMOM 5 minutes

3 C&J (185/135)

~1 min. rest~
65-70% of 1RM

3of4: Metcon (Weight)

Every 30 seconds for 5 minutes

1 C&J (225/155)

~1 min. rest~
75-80% of 1RM

4of4: Metcon (Weight)

EMOM 5 minutes

5 C&J (135/95)

~1 min. rest~


08/19/2017

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

Stretch:

Knee hugs

Quad stretch

Inchworm

Spider walks

Hand kicks

Floor touch

High knees

Butt kickers

Karaoke

Gymnastics

2:00 AMRAP Pull-Ups (AMRAP – Reps)

2:00 AMRAP Pull-Ups

2:00 AMRAP Push-Ups (AMRAP – Reps)

2:00 AMRAP Push-Ups

Metcon

Bring a stopwatch or use your phone and set the 1 minute intervals.

Metcon (Distance)

20 minutes

1:00 Run

1:00 Walk


08/18/2017

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

550 m jog

Then:

4x

5 PVC Pass-throughs

5 PVC Good Mornings

5 PVC OHS

Weightlifting

Deadlift (5 Reps @ 65%)

5 @ 30%

5 @ 35%

5 @ 40%

5 @ 45%

5 @ 50%

5 @ 55%

5 @ 60%

5 @ 65%

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

6 Push Press (115/75)

9 OHS

12 Situps