Monthly Archives: October 2018


10/31/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

Banded shoulder warmup (10x):

– Pass throughs

– Pull aparts

– Pull downs

– Rows

– Front rack to overhead

Tabata 15/10:

– Jumping Jacks

– Planks

– Russian Baby Makers w/ T-spine twist

Weightlifting

Overhead Squat (5×2 moderate weight)

Tempo Overhead Squat

**Moderate Set of 2

(approx. 75%)

5-2-1

5 Second Down, 2 Second Pause, Fast ascend.

Metcon

Ground Breaking (Time)

For Time:

50/35 Calorie Row

35 Lateral Barbell Burpees

50 Overhead Squats (95/65)

RX+: (115/80)

L3: 80/55

L2: 65/45

L1: 45/35

Scale to Front/Back Squats


10/30/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

If you show up early enough, please work some Crossover Symmetry. This is something that can be done everyday before and/or after workouts (if time permits). Getting your shoulders warmed up, and building strength in them, is really important.

…Roxanne…

or

5X:

5 Push-ups

5 Sit-ups

5 Ring Rows

5 Squats

or

Coach’s choice!

Metcon

Metcon (3 Rounds for reps)

AMRAP 5:

Buy In: 400 Meter Run

Then, AMRAP:

15 Pull-ups

15/10 Calorie Assault Bike

RX+: 21 Reps, 21/15

Rest 5 Minutes

AMRAP 5:

Buy In: 400 Meter Run

Then, AMRAP:

10 Toes to Bar

10/7 Calorie Assault Bike

RX+: 15 Reps, 15/10

Rest 5 Minutes

AMRAP 5:

Buy In: 400 Meter Run

Then, AMRAP:

5 Pull-ups

5/3 Calorie Assault Bike

RX+: 9 Reps, 9/6

*Run 2 Heats if needed. 2nd Heat will start during Heat 1’s break.


10/29/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Crossover Symmetry or banded shoulder stretches.

Burgener Warm-up w/ PVC

– down & up

– down/up, elbows high & outside

– d/u, elbows high, muscle Snatch

– drop snatch 2″, 4″, 6″

– put it all together

Barbell warmup & get weights out

Weightlifting

Snatch (5×2 @ 70%)

(10 minutes)

Snatch Skill

On the Minute x 5:

– Power Snatch

– Hang Squat Snatch

(60-63-65×3)

Directly Into…

On the Minute x 5:

– 2 Squat Snatches (70)

Back Squat (1×5 @ 75%)

New set every 2:00

3×5 @ 70%

1×5 @ 75%

Metcon

Metcon (AMRAP – Reps)

AMRAP 15:

30 Double Unders

– 10 POWER Cleans

30 Double Unders

– 10 HANG SQUAT Cleans

30 Double Unders

– 10 PUSH Presses

30 Double Unders

– 10 REVERSE Lunges

30 Double Unders

– 10 THRUSTERS

RX: 95/65

RX+: Dumbbells (50’s/35’s)

200 reps to get completely through once.


10/27/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

8 min.

Weightlifting

Metcon

Metcon (Time)

Teams of 3

For Time (30 Minute Cap):

40-30-20-10:

Calorie Row

Burpee Box Jump (24/20)

Directly Into…

40-30-20-10:

Toes to Bar

Power Snatches

Round 1 Barbell: 65/45

Round 1 Barbell: 75/55

Round 2 Barbell: 95/65

Round 3 Barbell: 115/80

Round 4 Barbell: 135/95

*if teams of 2: 30-20-15-8

RX+:

Teams of 3

For Time (30 Minute Cap):

50-40-30-20-10:

Calorie Row

Burpee Box Jump (24/20)

Directly Into…

50-40-30-20-10:

Toes to Bar

Power Snatches

Round 1 Barbell: 75/55

Round 2 Barbell: 95/65

Round 3 Barbell: 115/80

Round 4 Barbell: 135/95

Round 5 Barbell: 155/105

*if teams of 2: 40-30-20-15-8


10/26/2018

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

Toe Walk

Heel Walk

High Knees

Butt Kickers

Karaoke

2:00 Banded Wrist Distractions

2:00 Banded Hip Distractions

Weightlifting

Clean (1RM)

Build to a new 1RM

Warm-up with a few sets of each before moving on to the next

– Clean Drops

– High Hang Clean

– Hang Clean

Metcon

Tiger Blood (Time)

3 Rounds For Time:

– 10 Clean and Jerks (135/95)

– 400 Meter Run

The clean and jerks within the metcon should be a weight that athletes could complete 10+ unbroken repetitions when fresh.

If unable to run, complete one of the following:

– 500 Meter Row

– 28/20 Calorie Assault Bike

– 1000m Assault Bike
Compare to 5/12/2018


10/24/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

3x:

5 Ball Slams

10 Yard Double-Leg Long Jump

:10 Monkey Hang (shoulder circles)

:10 Handstand Hold

Bird Dog (variations):

– 10 Basic (5/Side) Hold for 1-2 seconds

– 10 Zipper (Elbow to Knee) 5 on Right then 5 on Left

– 10 Push-up (same as Basic, but in a plank (push-up) position) 5/side, Hold for 1-2 seconds

Weightlifting

Split Jerk (1RM)

Build to a new 1RM

Start w/ empty bar work

– Presses

– Push Presses

– Push Jerks

– Split Jerks

Work some pauses and focus on feeling weight in the proper places.

Stay Super tight as you get the bar out of the rack and try not to relax.

Drive the bar up off the shoulders, not in the hands.

Think about throwing the bar up and back as you push your head through the “window”.

Metcon

Metcon (3 Rounds for reps)

AMRAP 4:

Buy In: 45 sec. Assault Bike

Directly Into…

12 Deadlifts (165/115)

12 Lateral Barbell Burpees

Rest 4 Minutes

AMRAP 4:

Buy In: 45 sec. Assault Bike

Directly Into…

9 Deadlifts (205/145)

9 Lateral Barbell Burpees

Rest 4 Minutes

AMRAP 4:

Buy In: 45 sec. Assault Bike

Directly Into…

6 Deadlifts (255/165)

6 Lateral Barbell Burpees

RX+:

(185/135)

(225/155)

(275/185)

Score is total reps + calories for each Round.

For Example:

Round 1: You get 14 Calories in 45 sec. of Assault Bike. Then, you are able to get through 3 Rounds of the 12 Deadlifts & 12 of the Burpees (that would be 72 reps). So, your total score for this round would be: 14 calorie reps + 72 workout reps = 86.


10/23/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

4 Rounds

– :30 Row

– :15 Transition

– :30 Jump Rope

– :15 Transition

Weightlifting

Back Squat (1×3 @ 85%)

5 @ 40%

4 @ 50%

3 @ 60%

3 @ 65%

3 @ 75%

3 @ 85%

Metcon

Metcon (Time)

For Time

(15 min. Time Cap)

20-16-12-8-4:

Wallballs (20/14)

Pull-Ups

200 Meter Run

RX+:

21-18-15-12-9:

Wallballs (20/14)

Pull-Ups

200 Meter Run


10/22/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

Tabata

1. Muscle Snatch

2. Snatch Grip Deadlift

3. Snatch Grip High Pull

4. Klokov Press

5. Good Mornings

6. Handstand Hold

7. Thrusters

8. Jump Squats

Weightlifting


Snatch (1RM)

Build to a new 1RM

Start light and build up in weight w/ appropriate breaks.

Your jumps do not have to be big and you can do more than 1 set at each weight.

Possible Weight Scheme:

2 @ 50%

2 @ 60%

2 @ 70%

1 @ 75%

1 @ 80%

1 @ 85%

1 @ 90%

1 @ 95%

1 @ NEW 1RM

Metcon


J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
Scale reps as:

15-10-5

Scaling movements options:

Push Press (115/80)

Box Dips

Knee Push-ups


10/20/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

6:00 Assault Bike

EMOM including 0:

– 5 Push-ups

– 5 Sit-ups

– 5 Squats

Weightlifting

Bench Press (3×3 @ 75%)

New set every 2 minutes:

5 @ 40%

4 @ 50%

3 @ 60%

2 @ 65%

1 @ 70%

then:

3×3 @ 75%

Metcon

Metcon (Time)

2-Athlete Team

For Time:

60 Box Jump Overs (24/20)

80 KBS (53/35)

100 DB Hang C&J (50/35)

80 KBS (53/35)

60 Box Jump Overs (24/20)

RX+:

60 Box Jump Overs (30/24)

80 KBS (70/53)

100 DB Hang C&J (70/50)

80 KBS (70/53)

60 Box Jump Overs (30/24)

Scale:

40 Box Jump Overs (20″)

60 KBS (44/26)

80 DB Hang C&J (35/20)

60 KBS (44/26)

40 Box Jump Overs (20″)

Divide & conquer!

No Burpees in the box jump overs. 2 feet takeoff and both feet touch the top of the box, unless jumping all the way over.

KBS: Ball is straight up at the top (w/ handle straight down). Elbows open and body in a straight line. NO DROPPING!!

DB Hang C&J: These are alternating and can switch hands anytime after the Jerk is made. 1st Rep from the floor can be power cleaned. DB must clearly pass through a clean, w/ DB touching the shoulder before going into the Jerk.


10/19/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

3 min. Row

&

3 min. Banded Shoulder warmup:

– Pass-throughs

– Pull-aparts

– Pull-downs

– Front Rack to Overhead

Weightlifting

Clean (3×1)

Minutes 1-2-3:

– 3 Squat Cleans

(68-72-74)

Minute 4: Rest

Minute 5-6-7:

– 2 Squat Cleans

(78-82-84)

Minute 8: Rest

Minutes 9-10-11:

– 1 Squat Clean

(88-90-92)

Minute 12: Rest

Not for Time:

– 3 Singles

(92-94-96)

Metcon

Metcon (AMRAP – Reps)

AMRAP 12:

3 Thrusters (95/65)

3 Toes to Bar

3 SDLHP

6 Thrusters (95/65)

6 Toes to Bar

6 SDLHP

9 Thrusters (95/65)

9 Toes to Bar

9 SDLHP

….

Continue to add (3) reps until finish
3 3 3 9

6 6 6 27

9 9 9 54

12 12 12 90

15 15 15 135

18 18 18 189

21 21 21 252

24 24 24 324

27 27 27 405

30 30 30 495