Monthly Archives: September 2018


09/29/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

Rowing Skills

– How to be the most efficient

– Different styles

– What should you setbthe damper to?

– Any additional advice

Rowling

Goal is to land exactly on 100 meters.

1 Burpee Penalty for each meter under or over.

Play 10 Frames.

Lowest Score Wins!

Metcon

Metcon (Time)

Teams of 3:

2 Rounds For Time (30 Minute Time Cap):

100/70 Calorie Row

100 Box Jump Overs (24/20)

100 Kettlebell Swings (53/35)

100 Wallballs (20/14)

100 Pull-ups

If Teams of 2 (RX+ the above 100 reps, or:

2 Rounds For Time (22 Minute Time Cap):

70/55 Calorie Row

70 Box Jump Overs (24/20)

70 Kettlebell Swings (53/35)

70 Wallballs (20/14)

70 Pull-ups


09/28/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

2x through

Tabata:

Clean Deadlift

Muscle Clean

Front Squat

S2OH

Good Mornings

Tall Clean

HS Hold

Weightlifting

Clean (1 @ 86%)

Minutes 1-2-3:

3 Squat Cleans

(62-65-68)

Minute 4: Rest

Minute 5-6-7:

2 Squat Cleans

(72-75-78)

Minute 8: Rest

Minutes 9-10-11:

1 Squat Clean

(82-84-86)

Minutes 12-13-14:

1 Squat Clean

(82-84-86)

Front Squat (2×2 @ 83%)

1×4 @ 73%

1×3 @ 78%

1×2 @ 83%

*New set every 2:15

**Only 1 set of each due to time

Metcon

Metcon (Time)

For Time:

10-8-6-4-2

Power Snatches

*200m Run to start each round.

*DO NOT DROP THE BARBELL FROM OVERHEAD! That will be a No-Rep!

Barbell:

L3: (75/55)

RX: (95/65)

RX+: (115/75)

*You should choose a weight that you could EASILY do unbroken when fresh. This workout isn’t about how much weight you use, it’s about moving safely and with good balance and mechanics. This workout is about finding that pace that will challenge you, but not leave you taking too long of breaks.


09/26/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

Knee Hugs

Quad Stretches

Inch Worm

Spider Walks

Hand Kicks

Floor Touch

Core Work: Plate Stacking

Grab:

– 1 Friend

– 2 Boxes

– 2 of every bumper

– Stack all the bumpers (neatly) on top of (1) of the boxes (mixed sizes or in order, it doesn’t matter)

– 1 person at a time, move the entire stack, 1 at a time to the opposite box, neatly, by twisting at the torso.

– And back to the starting box

Weightlifting

Deadlift (3×1 @ 92%)

3×3 @ 82%

3×2 @ 87%

3×1 @ 92%

2:15 Round Time

Metcon

Metcon (AMRAP – Reps)

(5 Rounds of each)

Tabata Sit-up

Rest 1/2 minute

Tabata Row for Calories

Rest 1/2 minute

Tabata Flutter Kicks (2 count)

Rest 1/2 minute

Tabata Handstand Hold (10 reps total/round)

Rest 1/2 minute

Tabata Russian Twists (15/10 bumper) 2-count

Rest 1/2 minute

Tabata Plank (10 reps total/round)


09/25/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Metcon (No Measure)

18/14 (15/12):

– Bike Calories (1 min. Hard)

– Sit-ups

– Handstand Hold

15/12 (12/9):

– Bike Calories (1 min. Med.)

– Sit-ups

– Handstand Hold

12/9 (9/7):

– Bike Calories (1 min. Easy)

– Sit-ups

– Handstand Hold

Weightlifting

Bench Press (4 @ 70%)

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

6 @ 60%

8 @ 50%

10 @ 40%

*Work 5 rounds of 10 Yard HS Walks in between Bench Press sets.

Metcon

Metcon (Time)

4 Rounds:

70 Double Unders

14 Sumo Deadlift High Pulls (95/65)

7 Burpee Box Jump Overs (24/20)

Scale:

Dubs to 2x Singles

SDLHP to (80/55) or less reps (maybe 10).

Burpee BJ Overs: Smaller box, step overs, or less reps

You can also scale the RX… If 70 dubs are too many for you at this point, maybe your number is 50.

SDLHP: This is a “posterior chain” movement…DO NOT SIMPLY BEND OVER AT THE HIPS AND LOAD UP YOUR BACK


09/24/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

Stretch each side 2-3 times

– Knee Hugs

– Quad Stretch

– Inch Worm

– Spider Walk

– Hand Kicks

– Floor Touch

– High Knees

– Butt Kickers

– Karaoke

Barbell Warm-up

– Deadlift

– Snatch Pulls

– Hang Snatch

– Snatch Drops

Weightlifting

Snatch (1 @ 86%)

On the Minute x 14:

Minutes 1-2-3:

Snatch Pull + Hang Sq. Snatch + Sq. Snatch

(62-65-68%)

Minute 4: Rest

Minutes 5-6-7:

2 Squat Snatches

(72-75-78%)

Minute 8: Rest

Minutes 9-10-11:

1 Squat Snatch

(82-84-86%)

Minutes 12-13-14:

1 Squat Snatch

(82-84-86%)

Back Squat (1×9 @ 75%)

3 Sets of 9 (67-71-75%)

*NEW SET EVERY 3 MINUTES

Metcon

Metcon (Time)

(10 MIN. TIME CAP)

4 Rounds for Time:

– 6 Pull-ups

– 6 Push-ups

– 6 Clusters (95/65)

RX+:

4 RFT

– 6 Bar Muscle-Ups

– 6 Dumbbell Clusters (50’s/35’s)

** DO NOT DROP BARBELLS OR DUMBBELLS FROM OVERHEAD!! **


09/22/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

Squat Potato

https://www.instagram.com/p/Bn7ggfjhUrd/?utm_source=ig_share_sheet&igshid=15riup27rheg5

Weightlifting

Metcon

Adderall (AMRAP – Reps)

“Adderall”

0:00 – 10:00

– 1 Mile Run

– Max Clean and Jerks (135/95)

10:00 – 13:00 – Rest

13:00 – 20:00

– 800 Meter Run

– Max Power Snatch (115/80)

20:00 – 23:00 – Rest

23:00 – 27:00

– 400 Meter Run

– Max Thrusters (95/65)

Scale weights

C&J: (115/80)

Snatch: (95/65)

Thruster: (80/55)

Scale Run in a way to allow approximately/at least 2 minutes to lift weights.


09/21/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

Tabata:

Clean Deadlift

Muscle Clean

Front Squat

S2OH

Good Mornings

Tall Clean

HS Hold

Weightlifting

Clean (1 @ 84%)

Squat Clean

Minutes 1-2-3:

3 Squat Cleans (60-63-66%)

Minute 4: Rest

Minute 5-6-7:

2 Squat Cleans (70-73-76%)

Minute 8: Rest

Minutes 9-10-11:

1 Squat Clean (80-82-84%)

Front Squat (2×2 @ 80%)

2×4 @ 70%

2×3 @ 75%

2×2 @ 80%

*New set every 2 minutes

Metcon

Metcon (Time)

3 RFT

15 Kettlebell Swings (53/35)

10 Box Jump Overs (24/20)

5 Handstand Push-ups

RX+:

3 RFT

21 Kettlebell Swings (53/35)

15 Box Jump Overs (24/20)

9 Handstand Push-ups

(9 minute time cap.)


09/19/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

200m jog

PVC Deadlifts

Kip Swings

Banded hamstring stretch

Weightlifting

Deadlift (3×1 @ 90%)

New Set Every 2 minutes

3×3 @ 80%

3×2 @ 85%

3×1 @ 90%

Metcon

Metcon (Time)

For Time (20 min. cap):

1200 Meter Run, 21 Push-ups & T2B

800 Meter Run, 15 Push-ups & T2B

400 Meter Run, 9 Push-ups & T2B

Scale runs to

800, 600, 400

EXTRA CREDIT

Metcon (No Measure)

Midline Conditioning

3 Rounds, Not for Time:

30 Calorie Ski Erg

30 Seconds Sandbag Hold (150/100)

100 Meter Shouldered Walk with sandbag (150/100)*

*Change shoulders after 50 Meters.


09/18/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

:15 Work

:05 Transition

– Jumping Jacks

– Push-ups (Planks)

– Russian Baby Makers

– Sit-ups

Barbell Warm-up

3 sets of 2 times through:

Bear Complex

*You can add a little bit of weight each time.

Weightlifting

2 Hang Power Cleans + 1 Push Jerk (5 sets x 1 time through the complex)

2 Hang Power Cleans + 1 Push Jerk
Power Clean and Jerk

Every 2 Minutes for 3 Rounds (6 minutes):

– 3 Hang Power Cleans

– 3 Push Jerks

Directly into…

Every Minute On the Minute for 5 minutes:

– 2 Hang Power Cleans

– 1 Push Jerk

2:00 3 Hang Pwr Cl. + 3 PJ

2:00 3 Hang Pwr Cl. + 3 PJ

2:00 3 Hang Pwr Cl. + 3 PJ

1:00: 2 Hang Pwr Cl. + 1 PJ

1:00: 2 Hang Pwr Cl. + 1 PJ

1:00: 2 Hang Pwr Cl. + 1 PJ

1:00: 2 Hang Pwr Cl. + 1 PJ

1:00: 2 Hang Pwr Cl. + 1 PJ

*Progressive weights.

*You can squat to catch, but don’t break parallel.

Metcon

Metcon (Time)

2000m Row

10 Bear Complexes (135/95)

*Bear Complex:

– Power Clean

– Front Squat

– Push Press

– Back Squat

– Push Press

RX+: (185/125)
The bar never touches the ground except to “touch and go”.

The Clean is a Power Clean to a standing tall position.

Squats go below parallel and presses finish locked out overhead.

Squats and Push Presses can be distinct or combined into Thrusters.

You CAN Squat Clean it, but then have to stand tall before the Push Press, can’t thruster after a squat clean.

Rest anywhere and at anytime, except on the ground.


09/17/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

3x

5 PVC Pass Throughs

5 Overhead Squats

5 Zots Presses

3x

Bumper Squat Hold:

– 5 Horizontal Press

– 5 Vertical Press

Bugener Warmup

– Down & up

– Elbows High & Outside

– Muscle Snatch

– Snatch Lands: 2″, 4″, 6″

– Snatch Drops

Barbell Warm-up:

3×2 Tall Snatches

Weightlifting

Snatch (1×1 @ 84%)

On the Minute x 11:

Minutes 1-2-3:

– Snatch Pull

– Hang Squat Snatch

– Squat Snatch

(60-63-66%)

Minute 4: Rest

Minutes 5-6-7:

– 2 Squat Snatches (70-73-76%)

Minute 8: Rest

Minutes 9-10-11:

– 1 Squat Snatch (80-82-84%)

So, if your 1RM Snatch is 150 pounds, these are the weights you’ll use:

Min. 1: 90

Min. 2: 95 (94.5)

Min. 3: 100 (99)

Min. 4: REST

Min. 5: 105

Min. 6: 110 (109.5)

Min. 7: 114

Min. 8: REST

Min. 9: 120

Min. 10: 123

Min. 11: 126

Metcon

Metcon (Time)

3 Rounds For Time:

100 Double Unders

20 Alt. Dumbbell Snatches (50/35)

20 Goblet Squats (50/35)

RX+:

3 RFT

100 Double Unders

20 Alt. DB Squat Snatches (50/35)