Monthly Archives: July 2018


07/31/2018

CrossFit Sans Reproche – Fit Kids!

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 min assault runner

then

down and back 2x:

bear crawls

butt kicks

crab walks

Weightlifting

Back Squat

3 rep

Metcon

Metcon (Time)

5 RFT

5 BS with PVC

5 med ball over box

5 burpee over pvc

Game

Plank Cone Catch


07/31/2018

CrossFit Sans Reproche – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

4X

:15 work

:10 transition

– Jumping Jacks

– Hollow Rock pulses

– Jump Rope

– Frog Stand hold

Weightlifting

Push Press (7×1)

Progressive Weights.

*be careful to not do a Push Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

As Many Rounds As Possible In 16 Minutes:

10 KBS (53/35)

10 Alternating Lunges w/ KB in Fr. R

2 Wall Climbs

RX+: 10yd Handstand Walk


07/30/2018

CrossFit Sans Reproche – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Warm-up:

3:00 Ride the bike, row, ski, or jump rope

Mobility:

Banded wrist distractions

Banded hip distractions

Barbell Warm-up:

4×2 Drop Clean

4×2 Muscle Clean

Weightlifting

Clean (below the knee) (5×2 @ 75%)

Clean (below the knee)
Warm-up & ramp-up in weights to get to your 75% of your 1RM Clean, then perform 5 sets of 2 reps at that weight.

Metcon

Khalipa’s 30 RFT (Time)

RX+:

30 RFT

– 1 C&J (185/125)

– 1 Muscle-up

RX:

30 RFT

– 1 C&J (65% of your 1RM)

– 1 C2B Pull-up

– 1 Ring Dip
20 min. Time Cap


07/28/2018

CrossFit Sans Reproche – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

5 Rounds

5 Air squats

5 Puh-ups

5 Sit-ups

25 Jump Ropes (dubs or singles)

Metcon

Metcon (Time)

5 RFT

– 10 Deadlifts (225/155)

– 200m Run

– 100′ Sled Push (3 bumpers/2 bumpers)

– 3 Rope Climbs

RX+:

Rope Climbs – Legless & NO Jumping

2-Person Teams

6 Rounds

A – 10 Deadlifts (225/155)

B – 200m Run

B – 100′ Sled Push

A – 3 Rope Climbs

3-Person Teams

6 Rounds

A – 10 Deadlifts (225/155)

B – 200m Run

C – 100′ Sled Push

A – 3 Rope Climbs


07/28/2018

CrossFit Sans Reproche – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

5 Rounds

EMOM

5 Air squats

5 Puh-ups

5 Sit-ups

Jump Rope w/ remaining time

Weightlifting

Metcon

Metcon (Time)

5 RFT

– 10 Deadlifts (225/155)

– 200m Run

– 100′ Sled Push (3 bumpers/2 bumpers)

– 3 Rope Climbs

RX+:

Rope Climbs – Legless & NO Jumping


07/27/2018

CrossFit Sans Reproche – CrossFit

View Public Whiteboard

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)

Progressive Weights.

3 Second Pause at the bottom of the squat, “1 Mississippi, 2 Mississippi, 3 Mississippi”…you get the idea 🙂

NO BOUNCING AT THE BOTTOM

**New set every 3 minutes.

Metcon

Metcon (4 Rounds for reps)

As Many Reps As Possible in 3 minutes:

– 400m Run

– 12 Burpees

– Max Pull-ups

Rest 2:00

As Many Reps As Possible in 3 minutes:

– 400m Run

– 10 Burpees

– Max Pull-ups

Rest 2:00

As Many Reps As Possible in 3 minutes:

– 400m Run

– 8 Burpees

– Max Pull-ups

Rest 2:00

As Many Reps As Possible in 3 minutes:

– 400m Run

– 6 Burpees

– Max Pull-ups

*Score total Pull-ups


07/26/2018

CrossFit Sans Reproche – Fit Kids!

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Warm Up

3x thru

bear crawls

crab walks

plank holds

then

shoulder mobility

wrist stretching

Weightlifting

Dumbbell Press (1 rep)

Dumbbell Press

Metcon

Metcon (Time)

5 RFT

3 shuttle runs

6 DB presses(3R/3L)

9 hop over DB

Game

Floor is lava


07/25/2018

CrossFit Sans Reproche – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Warm-up:

Burgener Warm-up

– Down/Up

– Elbows High & Outside

– Muscle Snatch

– Snatch Lands 2″, 4″, 6″

– Snatch Drops

Barbell Warm-up:

4×2 Tall Snatch

https://youtu.be/dCiugtIWFrU

https://youtu.be/dDVvsXfITyQ

*Optional additional barbell warm-ups:

4×2 Muscle Snatch

https://youtu.be/3jFC0AYXOnE

https://youtu.be/NFV2n_Didmc

Weightlifting

Snatch (4×1 @ 85%)

2 @ 50%

2 @ 60%

2 @ 70%

1 @ 75%

1 @ 80%

4×1 @ 85%

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min. AMRAP:

12 KB Hang Clean (53/35)

12 Wallballs (20/14)

RX+:

KB (70/53)

Wallball (30/20)

*12 kettlebell Cleans–all 6 reps with one arm then all 6 reps with the other arm.

Kettlebell Clean:

At the top, the kettlebell must come to rest on the shoulder with the hips & knees fully extended, and the kettlebell directly over the middle of the body.

The first rep of a set may be taken directly to the shoulder from the ground, but successive reps will be from the hang. All six repetitions must be completed on one arm before switching to the other arm. The kettlebell must be controlled to the ground and set in an upright position before the athlete lets go of it. If an athlete drops the kettlebell before it has settled on the ground, the last repetition will not count.


7/24/2018

CrossFit Sans Reproche – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Banded shoulder warm-up

2X

:15 work

:05 transition

– Pass-throughs

– Pull-aparts

– Pull-downs

– Front rack to overhead (right)

– Front rack to overhead (left)

EMOM 5 min.

5 Strict Pull-ups

w/ any remaining time stretch:

– back

– shoulders

– arms

– hips

– calves

*if you’ve been keeping up on this, try to do a little more than previous…

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)

25 calorie Assault Bike buy in

~then~

10-9-8-7-6-5-4-3-2-1

– Deadlifts (185/125)

– Push-ups

RX+: Ring Push-ups

Use a 45# Bumper to measure Rings off of ground. Must hit chest to the ground, so they are deficit.