Monthly Archives: January 2018


01/31/2018

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

3X

:20 Work

:10 Transition

Assault bike

Push-ups

Sit-ups

Jumping Jacks

HS Hold

Weightlifting

Metcon (AMRAP – Reps)

PUSH PRESS!!

Warm-up – 15 min. max.

5 @ 35%

4 @ 45%

3 @ 55%

2 @ 65%

1 @ 70%

1 @ 75%

1 @ 80%

~then~

9 min. AMRAP

PUSH PRESS @ 75% of 1RM

*WITH GOOD FORM!

If form crumbles, STOP!!

Metcon

Metcon (Time)

For Time:

RX:

15 Front Squats (135/95)

25 Push-ups

12 Front Squats

20 Push-ups

9 Front Squats

15 Push-ups

RX+:

15 Front Squats (155/105)

30 Push-ups

12 Front Squats

25 Push-ups

9 Front Squats

20 Push-ups

EXTRA CREDIT

1:00 AMRAP Assault Bike (Calories)

1:00 AMRAP Assault Bike


01/30/2018

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds:

Bear Crawl

Crab Walk

Inch worm

Duck walk

Spider walk

Forward roll

Cart Wheel

Weightlifting

Metcon (AMRAP – Reps)

DEADLIFTS!!

Warm-up – 15 min. max.

5 @ 35%

4 @ 45%

3 @ 55%

2 @ 65%

1 @ 70%

1 @ 75%

1 @ 80%

~then~

9 min. AMRAP

DEADLIFTS @ 75% of 1RM

*WITH GOOD FORM!

If form crumbles, STOP!!

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min. AMRAP

4 Snatch (115/80)

8 Toes to Bar

RX+:

5 Snatch (135/95)

10 T2B

EXTRA CREDIT


01/29/2018

CrossFit Sans Reproche – CrossFit

Warm-up

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

Metcon (AMRAP – Reps)

BACK SQUATS!!

Warm-up – 15 min. max.

5 @ 35%

4 @ 45%

3 @ 55%

2 @ 65%

1 @ 70%

1 @ 75%

1 @ 80%

~then~

9 min. AMRAP

BACK SQUATS @ 75% of 1RM

*WITH GOOD FORM!

If form crumbles, STOP!!

Metcon

Metcon (Time)

4RFT

RX:

18 calorie Row

10 HSPU

RX+:

25 calorie Row

15 HSPU

Scale Calories to 15

Scale HS Push-ups to:

Toes on box, Knees on box, Piked, DB-Press, or:

Push Press: 135/95, 115/80, or 95/65

EXTRA CREDIT

1:00 AMRAP Parallette Pass-throughs (AMRAP – Reps)

1:00 AMRAP Parallette Pass-throughs

-Starts with toes behind the edge of a 6′ stall mat…

– 1 rep is when you extend your heels past the front edge of the 6′ mat and then return your toes behind the back edge of the mat.


01/27/2018

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

4X

20 Jump Rope

6 Push-ups

20 Jump Rope

8 Squats

20 Jump Rope

10 Sit-ups

Weightlifting

Weighted Pull-ups (1×3)

Work to a heavy triple.

Progressive weights.

Metcon (3 Rounds for reps)

Tabata each movement:

– Air Squats

– Kettelbell Swings (53/35)

– Box Jumps (24/20)

Tabata is 8 rounds of

:20 work

:10 rest

*score is total reps

EXTRA CREDIT

1:00 AMRAP Push-Ups (AMRAP – Reps)

1:00 AMRAP Push-Ups


01/26/2018

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

3X

:30 Jog

:15 Work

– Jumping Jacks

– Toe/Sky touch

– Plank (work wrists)

Weightlifting

Clean and Jerk (1×3)

Work to a heavy triple.

Progressive weights.

Squat or Power Clean

Push or Split Jerk

Metcon (Time)

For Time:

– 50 Thrusters (95/65)

RX+: (115/80)

L3: (80/55)

L2: (65/45)

*every time you break the Thrusters, complete 5 pull-ups

EXTRA CREDIT

1:00 AMRAP DB Snatches (AMRAP – Reps)

1:00 AMRAP DB Snatches (50/35)


01/24/2018

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

3X

:20 Work

:10 Transition

Assault bike

Push-ups

Sit-ups

Jumping Jacks

HS Hold

Weightlifting

Metcon (AMRAP – Reps)

PUSH PRESS!!

Warm-up – 15 min. max.

5 @ 35%

4 @ 45%

3 @ 55%

2 @ 65%

1 @ 70%

1 @ 75%

1 @ 80%

~then~

7 min. AMRAP

PUSH PRESS @ 75% of 1RM

*WITH GOOD FORM!

If form crumbles, STOP!!

Metcon

Metcon (Time)

For Time:

40 Power Snatches (75/55)

30 Burpees

20 Toes to Bar

EXTRA CREDIT

1:00 AMRAP Assault Bike (Calories)

1:00 AMRAP Assault Bike


01/23/2018

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds:

Bear Crawl

Crab Walk

Inch worm

Duck walk

Spider walk

Forward roll

Cart Wheel

Weightlifting

Metcon (AMRAP – Reps)

DEADLIFTS!!

Warm-up – 15 min. max.

5 @ 35%

4 @ 45%

3 @ 55%

2 @ 65%

1 @ 70%

1 @ 75%

1 @ 80%

~then~

7 min. AMRAP

DEADLIFTS @ 75% of 1RM

*WITH GOOD FORM!

If form crumbles, STOP!!

Metcon

Metcon (Time)

4 RFT

10 Pull-ups

10 Box Jumps (24/20)

10 Kettlebell Swings (53/35)

RX+:

15 Reps

EXTRA CREDIT

1 min. AMRAP Burpees (AMRAP – Reps)

Chest hits the ground at the bottom. At the top, jump up with the body straight up and clap your hands over top your body.

RX Plus: Both hands touch a target 6″ above max standing reach. (A hanging ring, KB, or bumper might work)


01/22/2018

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

6 min.

Weightlifting

Metcon (AMRAP – Reps)

BACK SQUATS!!

Warm-up – 15 min. max.

5 @ 35%

4 @ 45%

3 @ 55%

2 @ 65%

1 @ 70%

1 @ 75%

1 @ 80%

~then~

7 min. AMRAP

BACK SQUATS @ 75% of 1RM

*WITH GOOD FORM!

If form crumbles, STOP!!

Metcon

Metcon (AMRAP – Rounds and Reps)

11 min. AMRAP

RX:

– 5 Hang Power Snatches (75/55)

– 30 Double Unders

RX+:

– 5 Hang Power Snatches (95/65)

– 40 Double Unders

EXTRA CREDIT

Metcon (Weight)

Perform 5 Single Arm Overhead Squats with your Right and Left Hand.

Progressive Weights.

Work up to the heaviest set of 5 that you can successfully perform on both sides.

*Use Dumbbells and/or Kettlebells


01/20/2018

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

6 min.

Weightlifting

Weighted Pull-ups (6×5 AHAP)

6 sets of 5 reps As Heavy As Possible

Metcon

Metcon (AMRAP – Reps)

Death by Wallballs

– 1 Wallball the 1st minute

– 2 Wallballs the 2nd minute

– 3 Wallballs the 3rd minute

etc… continue in this fashion until you can not complete the reps within the minute

*Does not have to be Unbroken.

RX+: 30/20

RX: 20/14


01/19/2018

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

4X (8 minutes)

– 4 Shuttle Runs

– then alternate between:

– 4 Med. Ball Cleans

– 4 Med. Ball Sit-ups

– 4 Push-ups

Weightlifting

Clean (6×5 @ 70% of 1RM)

6 sets of 5 reps @ 70% of 1RM

*New set every 2:30

*DOES NOT have to be unbroken. Focus on form and technique.

Metcon

Metcon (Time)

300m Row for max effort

3 minute rest between intervals