Monthly Archives: December 2017


12/30/2017

CrossFit Sans Reproche – CrossFit

Warm-up

Kettlebell Warmup (No Measure)

5:00 minutes

3X:

6 Swings

3 Cleans (ea. side)

3 Clean & Presses (ea. side)

3 Snatches (ea. side)

3 Turkish Get-Up (ea. side)

Weightlifting

Metcon (Weight)

Every 1:30 for 5 Rounds:

– 1 Power clean

– 1 Hang squat clean

– 1 Squat clean

– Change Weights + Rest

Progressive

Rest 3 minutes

Clean (5×1)

Every Minute On The Minute For 5 Minutes:

1 Heavy SQUAT clean

Lock in at 1 heavy weight

Metcon

Metcon (Time)

For Time:

– 1000m Row

– 15 Squat clean thrusters

RX+: 155/105

RX: 135/95

L3: 115/80

L2: 95/65

L1: 8055


12/29/2017

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

Tabata Jog

– Push-ups

– Sit-ups

– Squats

– Jumping Jacks

4 Rounds

:20 jog

During the :10 “rest”, you’ll perform the “exercise”. Rotate through them each 4 times.

Weightlifting

Weighted Ring Dips (5×5)

Metcon

Metcon (Time)

21-15-9 Reps For Time:

Wallball 20/14

Kettlebell swings 53/35

(Scale Reps to 18-12-6)

Rest 5 minutes, then

3 Rounds For Time:

15 Wallball 20/14

15 Sumo Deadlift High-Pull 95/65

(Scale Reps to 10 each)

Rest 5 minutes, then

2 Rounds For Time:

50 Double-unders

25 Wallball 20/14

(Scale Wallball Reps to 18)


12/27/2017

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

6 min.:

Knee Hugs

Quad Stretch

Inch Worm

Spider Walk

Hand Kick

Straight-Leg Floor Touch

6 min.:

3:00 Row or Bike

3:00 Stretching with bands: wrists, shoulders, hips

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Weightlifting

Bench Press (7×5)

5 @ 35%

5 @ 45%

5 @ 50%

5 @ 55%

5 @ 60%

5 @ 65%

5 @ 70%


12/26/2017

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 Balance (1RM)

Work up to a new 1RM.

Metcon

Metcon (AMRAP – Reps)

12 min. AMRAP

1 Squat Snatch/10 Dubs

2 Squat Snatch/20 Dubs

3 Squat Snatch/30 Dubs

4 Squat Snatch/40 Dubs

5/50

6/60

7/70

etc…

RX+: (135/95)

RX: (115/80)

L3: (95/65)

L2: (80/55)

L1: (65/45)


12 Days of Outlaw!

CrossFit Sans Reproche – CrossFit

Metcon

12 Days of Outlaw (Time)

12 Days of Outlaw

After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.

RX+:

1 Clean & Jerk @ 225/150#

2 Muscle-Ups

3 Box Jumps 36/30″

4 Hang Squat Snatch @ 115/75#

5 Bar Facing Burpees

6 Push Press @ 115/75#

7 Pistols (alternating)

8 T2B

9 Wall Ball 20/14#

10 C2B Pullups

11 HSPU

12 Front Squats @ 225/150# (no racks)

RX:

1 Clean & Jerk @ 185/120#

2 Dips

3 Box Jumps 30/24″

4 Hang Squat Snatch @ 95/65#

5 Bar Facing Burpees

6 Push Press @ 95/65#

7 Box Top Pistols

8 T2B

9 Wall Ball 20/14#

10 Pullups

11 HSPU

12 Front Squats @ 185/120# (no racks)

Scale:

1 Clean & Jerk @ 135/95#

2 Push-Ups

3 Box Jumps 24/20″

4 Hang Snatch @ 65/45#

5 Bar Facing Burpees

6 Push Press @ 65/45#

7 Air Squats

8 Toes to Pole (feet above waist)

9 Wall Ball 14/10#

10 Ring Rows

11 Toes on Box HSPU

12 Front Squats @ 135/95# (no racks)

Notes: Clean & Jerk may be any style. HSPU are head to floor and kipping is allowed. Racks ARE NOT allowed for Front Squats.

My Christmas gift to you…


12/22/2017

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

Everyone is IT!

Cone off an area.

People must stay within the “coned” area.

At the start, everyone is trying to “tag” each other. If they are tagged, they must leave the nearest coned area, perform 3 burpees, then can come back in.

Or

Everyone is IT! The Zombie version!

Same as above except if you get tagged, you become a zombie…you must drop down and bear crawl around to tag any remaining athletes still “human”.

Weightlifting

Bench Press (1RM)

Work to find a new 1RM

Metcon

Metcon (AMRAP – Reps)

10 minutes total workout time

3 min. Max. Cal. Assault Bike

~then~

7 min. AMRAP

10 Yard HS Walk

20 Yard Lunge

Score is total calories plus total reps of HS Walking & Lunging.

Score for HS Walking & Lunging is 1 rep for every 5 yards.

1 Round = 6 reps.

Scale HS Walk to:

10 Hand-to-hand shifts (back to ball)

4 Wall Climbs

4 Inch Worms

Scale Lunges to: Air Squats


12/20/2017

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 (Time)

3 RFT (13 min. time cap.)

15 Power Cleans (115/80)

30 ABmat Sit-ups

3 Rope Climbs

RX+: (135/95)

Legless Rope Climbs & Descends

Scale weight to:

95/65, 80/55, 65/45

Scale Rope Climbs to:

1 Rope Climb

3 Plank Rope Climbs


12/19/2017

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

10 minutes

– Odd minutes Row/Bike for meters

– Even minutes 10x Deadlift

Metcon

Metcon (3 Rounds for reps)

3 5-minute rounds for max reps at each station:

From 0:00-2:00, run 400 meters then double-unders

From 2:00-3:00, DB Push Jerk (35/20)

From 3:00-4:00, Ring Rows

From 4:00-5:00, DB Hang Sq. Cleans (35/20)

RX+: (50/35)

Rest 5 minutes between rounds.

Score = total number of reps completed each round.
Dumbbell Push Jerk:

https://youtu.be/QhvxG1YWe_o

Ring Row: https://youtu.be/xhlReCpAE9k

Dumbbell Hang Sq. Clean:

https://youtu.be/loJGqTGkXEo


12/18/2017

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

6 min.

ZF (No Measure)

2:00 AMRAP

20 Double Unders (40S)

10 Kettlebell Swings

:60 Rest

2:00 AMRAP

5 Wall Balls

10 Overhead Lunges

Weightlifting

Zercher Squat (7×2)

Progressive weights

Metcon

Metcon (AMRAP – Reps)

Climb the ladder for 6 minutes of:

1 atomic sit-up, 1 pull-up

2 atomic sit-ups, 2 pull-ups

3 atomic sit-ups, 3 pull-ups

Continue adding 1 rep each round for 6 minutes.


12/16/2017

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

6 min.

Weightlifting

Metcon (Weight)

Every :90 Seconds x 5

On the 0:00 – 1 Snatch pull

On the 0:20 – 1 Power snatch

On the 0:40 – 1 Full snatch

From the 1:00 – 1:30 – Change Weights + Rest

Progressive

Rest from 7:00-9:00 then right into

Snatch (5×1)

5 Minutes:

On the Minute – 1 Heavy squat snatch

1 weight across all sets

Metcon

Metcon (AMRAP – Reps)

As Many Reps As Possible In 17 Minutes:

40 Burpees

30 Power cleans 75/55 (65/45)

30 Burpees

30 Power cleans 135/85 (95/65)

20 Burpees

30 Power cleans 165/105 (135/85)

10 Burpees

AMRAP 195/125 (165/105)