Monthly Archives: June 2018


06/30/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

Tabata Hollow Rock Hold

8X

:20 Hold a Hollow Rock

:10 Rest

~then~

Barbell Warmup

3X

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Weightlifting

Spend 5-10 minutes warming up C&J

Tears for Fears (AMRAP – Reps)

5-minute AMRAP

Squat Clean & Jerk (135/95)

RX+: (155/105)

L3: (115/80)

L2: (95/65)

L1: (80/55)

RX score requires a full Squat (Hips below Knees).

The Jerk can be any type of S2OH; Press, Push Press, Push Jerk, or Split Jerk. But, it cannot be a Thruster.

Full lockout of the Jerk must be established, with the feet in line and the knees, hips and elbows locked out and the bar over the mid-plane of the body.

Metcon

Metcon (Time)

4 RFT

400m Run

8 Push-ups

12 KBS (53/35)

16 ab-mat sit-ups

RX+:

400m Run

8 Dynamic Push-ups

12 KBS (70/53)

16 Strict ab-mat sit-ups (arms crossed over chest)

*Do not (EVER) drop KB’s! Or the rep doesn’t count!

*Dynamic Push-ups: position 2 45# bumpers beside each hand. Start at the top of the push-up, lower down to hit your chest, then explode back up to get your hands to land on the top of the bumpers (that equals 1). You can then walk hands back to the floor or “jump” them back to begin the next push-up.


06/29/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

400m Jog

~then~

3X:

3 Push-ups

4 Ring Rows

5 Squats

6 Hollow Rock Pulses

Weightlifting

Weighted Pull-ups (5×3)

Strict.

Progressive Weights.

Work to a heavy set of 3.

If you don’t have strict, work to a smaller/skinnier band, or set of bands to make a very hard set of 3.

Metcon

**3 Separate 4-min. AMRAP’s w/ 4-min. breaks between.

**Score rounds plus additional reps after buy-in.

**Score each round separately.

**Dumbbell and Barbell lifts are from the ground.

**Kettlebell is from the hang.

WOD 1: Metcon (AMRAP – Rounds and Reps)

As Many Rounds As Possible in 4 Minutes

Buy in: 15/12 Calorie Row

– 12- Alternating Dumbbell snatch 50/35

– 4- Burpee Box jumps 24/20″

Rest 4 minutes

DO NOT DROP THE DUMBBELLS FROM OVERHEAD!

WOD 2: Metcon (AMRAP – Rounds and Reps)

As Many Rounds As Possible in 4 Minutes

Buy in: 18/14 Calorie Row

– 8- Kettlebell snatch 53/35 (4R/4L)

– 4- Burpee Box Jumps 24/20″

Rest 4 minutes

DO NOT DROP THE KETTLEBELLS FROM OVERHEAD!

WOD 3: Metcon (AMRAP – Rounds and Reps)

As Many Rounds As Possible in 4 Minutes

Buy in: 21/16 Calorie Row

– 4- Power snatch 95/65

– 4- Burpee Box jumps 24/20″


06/27/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

4X

5 Push-ups

Squat Jump down

5 Sit-ups

Crab walk back

Weightlifting

Deadlift (5 (or more) @ 85%)

5 @ 40%

4 @ 50%

3 @ 60%

5 @ 65%

5 @ 75%

5 (or more) @ 85%

Metcon

Metcon (Time)

21-18-15-12-9-6-3 reps for time of:

Ring dips

Overhead squats (95/65)

RX+: (115/75)

Scale Ring Dips by using a band, using 2 Plyo. Boxes, or doing Push-ups.

Scale Overhead Squats by using less weight, doing Front Squats, PVC, or Air Squats.


06/26/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

Banded (5) Reps:

– Pass-thrus

– Pull-aparts

– Pull-downs

– Front Rack to Overhead

~Then~

:20 Run

:15 Work:

– Plank

– Squats

– Scap Pull-ups

– Touch Toes/sky

Weightlifting

Shoulder Press (5×5)

5 @ 40%

4 @ 50%

3 @ 60%

5 @ 65%

5 @ 75%

5 (or more) @ 85%

Metcon

Metcon (Time)

For time (20 min. Cap):

800m-600m-400m-200m

Run

20-15-10-5:

Knees to elbows

10-8-6-4-2:

Hang Clean (135/95)

RX+:

800m-600m-400m-200m

Run

25-20-15-10:

Knees to elbows

10-8-6-4-2:

Hang Clean (155/105)

Scale weights:

L3: (115/80)

L2: (95/65)

Scale runs to rowing or biking

Scale K2E to feet above waist or Toes to pole


06/25/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

8 min.

2:30 AMRAP

20 Jump Rope

8 KBS

2:30

5 Wallballs

8 Straight Legged WB Deadlifts

Weightlifting

Front Squat (5×5)

Progressive Weights.

Work to a Heavy 5RM for the day.

Metcon

Metcon (Time)

For Time:

60 Burpees

50 Ab mat sit-ups

40 Kettlebell swings 53/35

30 Pull-ups

20 Handstand push-ups

RX+

70 Burpees

60 Ab mat sit-ups

50 Kettlebell swings 53/35

40 Pull-ups

30 Handstand push-ups

L3:

50 Burpees

40 Ab mat sit-ups

30 Kettlebell swings 53/35

20 Pull-ups

10 Handstand push-ups

Scale options:

– Burpees: stepping down/up

– Sit-ups: not full range, hook toes under dumbbell

– KBS: Russian

– Pull-ups: banded

– HSPU: Piked, Push Press, 2 Ab mats


06/23/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

Farmers and Lumerjacks

Weightlifting

Farmer’s Carry, 10 Yards (1 set x 10 Yards)

10 Yards Farmers Carry
Progressive Weights

Each Reps = 1 Yard with the goal (and the max.) being 10 Yards

Metcon

Metcon (AMRAP – Rounds and Reps)

4 min. AMRAP

10 Front Rack Lunges (115/80)

10 Wipers

4 min. Rest

4 min. AMRAP

10 Front Rack Lunges (115/80)

10 Wipers

4 min. Rest

4 min. AMRAP

10 Front Rack Lunges (115/80)

10 Wipers

*Pickup where you left off for a total Rounds and Reps score.

*Every Knee tap on the Lunges are a Rep (Touch right then touch left = 2 reps)

*Wipers are a 2 count (over and back = 1)

*Scale to: 95/65, 80/55, 65/45


06/22/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

3X

5 – Med. Ball Clean & Thruster

4 – Pull-ups (strict), (or ring rows)

3 – Forward Rolls

1 – Bear Crawl (full length of wood)

1 – Duck Walk (full length of wood)

Weightlifting

Clean and Jerk (1 @ 75%)

2 @ 40%

2 @ 50%

2 @ 60%

1 @ 70%

1 @ 75%

Metcon

Metcon (Time)

5 rounds for time of:

3 Clean & Jerks (205/125)

5 C2B Pull-ups

5 Ring Dips

10 HS Shoulder Taps

RX+:

5 rounds for time of:

3 Clean & Jerks (225/150)

5 bar muscle-ups

30-ft. handstand walk

Scale options for C&J weight:

RX+: (225/150)

RX: (205/135)

L3: (185/125)

L2: (155/105)

L1: (135/95)

Scale options for Bar MU:

– 5 C2B Pull-ups w/ 5 Ring Dips

– 5 Banded Bar MU

– Jumping Bar MU

– 5 Ring Rows w/ 5 Push-ups

Scale options for HS Walk:

– 20 Hand-to-hand shifts in HS Hold

– Accumulate 1:00 min. HS Hold

– 3 Wall-climbs

– HS walk around box w/ toes on top


Breaking Point

CrossFit Sans Reproche – Metafit

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Metcon (No Measure)

Power Bag Squat Pulse

Out Hop In Sprint

Traveling Ball Slam

Inchworm Press-Ups

Battle Rope Lunges

Single-Arm Burpee Box Jumps

Rotating Bridge Kicks

Alternate Single-Arm KB Swing

MB Russian Twists

MB Sit-Ups

MB Crab Walk