Monthly Archives: April 2018


04/30/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

:30 per stretch (3 minutes):

– Knee Hugs

– Quad Stretch

– Inch Worm

– Spider Walks

– Hand Kicks

– Floor Touch

Run 3 Laps

3X Barbell Warm-up (3 minutes):

– 5 Good Mornings

– 5 Back Squats

– 5 Hang Cleans

– 5 Strict Press

– 5 Stiff-Legged Deadlifts

Weightlifting

New set every 1:45.

Weight stays the same for all 5 sets.

Back Squat (5×5 @ 50% plus 30#)

5 minutes to work up to your working weight.

Bench Press (5×5 @ 50% plus 15#)

3 minutes to work up to your working weight.

Bent Over Row (5×5 @ 50% plus 15#)

3 minutes to work up to your working weight.

Metcon

Metcon (AMRAP – Reps)

8 min. AMRAP:

2 SDLHP (95/65)

2 Push-ups

4 SDLHP

4 Push-ups

6 SDLHP

6 Push-ups

8 SDLHP

8 Pus-ups

etc…

*reps increase by 2 reps every round.

*score is total reps

*Scale to:

80/55, 65/45, 45/35

SDLHP:

https://youtu.be/o6QniJ9FaGA

Push-ups:

https://youtu.be/_l3ySVKYVJ8
2 2 4

4 4 12

6 6 24

8 8 40

10 10 60

12 12 84

14 14 112

16 16 144

18 18 180

20 20 220

22 22 264

24 24 312


04/28/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

3X

Jog 3 laps

10 Lunges (5/side)

10 Banded:

– Pass-throughs

– Pull-aparts

– Pull-downs

Gymnastics

Metcon (No Measure)

Skin the Cat
https://youtu.be/avlj56L_E-A

Metcon

Metcon (Time)

400m Run

21 Power Cleans (155/105)

21 Ring Push-ups

400m Run

15 Dumbbell Thrusters (50/35)

15 Pull-ups

400m Run

9 Cleans (155/105)

9 HSPU

400m Run

RX+: (185/120)

Scale to: 135/95
Rings are 4″ off the ground and your perform the push-up as normal, by hitting chest to the ground.


04/27/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

400 meter run

Weightlifting

New set every 1:30 (90 seconds).

Weight stays the same for all 5 sets.

Back Squat (5×5 @ 50% plus 25#)

Shoulder Press (5×5 @ 50% plus 10#)

Deadlift (1×5 @ 50% plus 20#)

Yes, just (1) set of (5) reps at 50% (plus 20#) of your 1RM

Metcon

Metcon (AMRAP – Reps)

As many reps as possible in 4 minutes

15-12-9

– Wallballs 20/14

– Pull-ups

*Max Calorie Row/Bike/Ski in time remaining

*****Rest 4 minutes*****

As many reps as possible in 4 minutes

12-9-6

– Atlas Stone Squat Shouldering (95/65)

– Toes to bar

*Max Calorie Row/Bike/Ski in time remaining

*****Rest 4 minutes*****

As many reps as possible in 4 minutes

9-6-3

– Bupree Box jump overs (24/20)

– Deadlift (205/145)

*Max Calorie Row/Bike/Ski in Time Remaining

Score total Reps + Calories

RX+:

Wallball (30/20)

Atlas Stone (115/95)

Box (30/24)

Deadlift (225/155)


04/25/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

Knee Hugs

Quad Stretch

Inch Worm

Spider Walks

Hand Kicks

Floor Touch

High Knees

Butt Kickers

Karaoke

Weightlifting

New set every 1:30 (90 seconds).

Weight stays the same for all 5 sets.

Back Squat (5×5 @ 50% plus 20#)

Bench Press (5×5 @ 50% plus 10#)

Bent Over Row (5×5 @ 50% plus 10#)


Metcon

Metcon (AMRAP – Reps)

12 Minutes

Every minute on the minute (3 Rounds)

:30 Work

:30 Transition

1.) Max Calorie Assault Bike

:30 transition

2.) Max rep dumbbell shoulder to overhead (50s/35s)

:30 transition

3.) Ball slams 30/20

:30 transition

4.) Burpee jump onto plate (45#)

:30 transition

Score is Total Reps.
Reset the bike every time. Stop, Stop, Start

Get full extension at the top with the ball.

Do not have to stand all the way up on the burpee plate hop, but must get both feet onto the bumper with a 2-footed take off and land. These are bumper facing.


04/24/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

7 min. max.

1-2-3-4-4-3-2-1

Med. Ball Cleans

10-20-30-40-40-30-20-10

Jump Rope


Weightlifting

New Set Every 2 minutes

Drop Clean (3×3)

Start at full extension, then quickly drop under the bar into a full squat, with fast elbows to get the bar onto the front rack.
Progressive Weights

https://youtu.be/gsq-cuOMPlo

High-Hang Clean (3×2 @ 55% of 1RM Clean)

2 High Hang Cleans

https://youtu.be/5S5KtynQwXw

Hang Clean (3×1 @ 65% of 1RM Clean)

1 High Hang

1 Low Hang

Clean (3×1 @ 75% of 1RM Clean)

1 High Pull

1 Clean

Metcon

Metcon (Time)

10 Power Cleans 135/95

50 Double Unders

10 Front Squats

50 Double Unders

10 Shoulder to overhead

50 Double Unders

10 Squat clean thrusters

50 Double Unders

RX+: 155/105, 70 dubs

Scale Double Unders to 100 singles OR 1 minute of Double Under attempts.
Additional Scaling Options:

115/80

95/65

80/55

65/45

If 2 bars are needed (and we have enough available), you could also scale it that way.

Power Clean: Can not perform a full squat on the catch (must stay above parallel). Elbows must pass all the way under the bar (and passed), and establish a proper “front rack” position, with knees and hips fully opened and locked out at the top.

Front Squats: 1st reps can be a squat clean. Hips must get lower than the knees for RX. At the top, the knees and hips need to be fully opened up.

S2OH: Bar starts at the shoulders. Bar can be Pressed, Push-Pressed, Push-Jerked, Split Jerked. Full control must be maintained at the top, with the bar locked out overhead (the middle of the body), and the knees, hips, and elbows fully locked out.

Sq. Clean Thruster: Every rep starts from the floor. Full Squat Clean is required with Front Squat and S2OH requirements (from above) in place. The Thruster is a smooth/fluid motion from the front squat into the overhead press. No Jerks allowed.


04/23/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds:

Jog 3 Laps

5 PVC Press

5 PVC OHS

5 PVC Good Mornings

Weightlifting

New set every 1:30 (90 seconds).

Weight stays the same for all 5 sets.

Back Squat (5×5 @ 50% plus 15#)

Shoulder Press (5×5 @ 50% plus 5#)

Deadlift (1×5 @ 50% plus 10#)

Yes, just (1) set of (5) reps at 50% (plus 10#) of your 1RM

Metcon

Metcon (Time)

4 RFT

200m Run

5 Push-ups

10 Kettlebell Swings (53/35)

15 Sit-ups

Scaled:

200m Run

3 Push-ups

6 Kettlebell Swings (35/26)

9 Sit-ups

RX+

10 Push-ups

15 KBS (70/53)

20 Sit-ups


04/21/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Drop Snatch (3×3 Progressive weights)

High-Hang Snatch (3×2 @ 55% of 1RM)

2 High Hang Snatches

Hang Snatch (3×1 @ 65% of 1RM)

1 High Hang

1 Low Hang

Snatch (3×1 @ 75% of 1RM)

1 Snatch High Pull

1 Snatch

Metcon

Metcon (Time)

For time (10 min. cap):

7-5-3

– Rope Climb

– Snatch

RX: (115/80)

RX 55+ and 15-: (80/55)

RX+: (135/95) Squat Snatch

RX+ 55+ and 15-: (95/65)

Scale the rope climbs to 4-3-2

or, Plank Lowers


04/20/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

Knee Hugs

Quad Stretch

Inch Worm

Spider Walks

Hand Kicks

Floor Touch

High Knees

Butt Kickers

Karaoke

Weightlifting

Rest 1:30 (90 seconds) between all sets.

Weight stays the same for all 5 sets.

Back Squat (5×5 @ 50% plus 10#)

Bench Press (5×5 @ 50% plus 5#)

Barbell Row (5×5 @ 50% plus 5#)


Metcon

Metcon (AMRAP – Reps)

12 minutes

Every minute on the minute for 4 rounds

:30 Work

:30 Rest/Transition

Minute 1: :30 Max rep box jump overs 24/20

Minute 2: :30 Max 20′ shuttle runs

Minute 3: :30 Max rep Deadlift (155/105)

Score = Total Reps

Scale Deadlift to:

RX+: 185/125

135/95

115/80

95/65

80/55
Box Jump Overs: You CAN jump all the way over. It IS a 2 foot take off. IF you jump onto the box, BOTH feet must touch the top of the box. NO hands can help. You do NOT have to stand all the way up on top of the box.

Shuttle Runs: 1 hand MUST touch the line on every change of direction. DO NOT start before the start signal (which is the last beep of the clock timer).

Deadlifts: Open hips and knees all the way up at the top with shoulders behind the bar. Bumpers Must touch the floor at the bottom.


MetaPWR

CrossFit Sans Reproche – Metafit

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Metcon

Snake Eyes (No Measure)

Rowing

Floor 2 Sky Box Jumps

Rope Snakes

Reverse Plank Circles

Rotating Kettle Press

Crab Walk

Sumo Squat Slam Balls

Bear Crawls

Med Ball Squat Clean and Press

Hot Knees


04/18/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds:

Jog 3 Laps

5 PVC Press

5 PVC OHS

5 PVC Good Mornings

Weightlifting

Rest 1:30 (90 seconds) between all sets.

Weight stays the same for all 5 sets.

Back Squat (5×5 @ 50% plus 5#)

Shoulder Press (5×5 @ 50%)

Deadlift (1×5 @ 50%)

Yes, just (1) set of (5) reps at 50% of your 1RM

Metcon

Metcon (Time)

Row/ski 1000m (Assault Bike 2000m)

18 Push-ups

18 Toes to bar

Row/ski 750m (Assault Bike 1500m)

12 Push-ups

12 Toes to bar

Row/ski 500m (Assault Bike 1000m)

6 Push-ups

6 Toes to bar

RX+

Row/ski 1000m (Assault Bike 2000m)

21 Push-ups

21 Toes to bar

Row/ski 750m (Assault Bike 1500m)

15 Push-ups

15 Toes to bar

Row/ski 500m (Assault Bike 1000m)

9 Push-ups

9 Toes to bar

Scaled:

Row 600m (Assault Bike 1200m)

15 Push-ups

15 Leg Raises (Sit-ups)

Row 400m (Assault Bike 800m)

10 Push-ups

10 Leg Raises (Sit-ups)

Row 200m (Assault Bike 400m)

5 Push-ups

5 Leg Raises (Sit-ups)