Monthly Archives: December 2018


12/31/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

4X

2 Laps w/ Med. Ball

5 Med. Ball Cleans

10 Russian Twists w/ Med. Ball

Banded Wrist Distractions

Banded Hip Distractions

*1:00/Side

Weightlifting

Clean (1RM)

Progressive weights.

*You can work the Gymnastics in between sets, if needed/wanted

Gymnastics

Push-ups, Continuous (1 Set of Max. Reps.)

Perform as many Push-ups as possible without stopping. Can rest in any plank position.

Pull-ups (Strict) (1 Set of Max. Reps.)

Strict Pull-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

5 min. AMRAP

– 6 Power Cleans

– 6 S2OH

– 12 Bar-Hops

2 min. Rest

—————-

4 min. AMRAP

– 6 Hang Squat Clean

– 6 S2OH

– 12 Bar-Hops

2 min. Rest

—————

3 min. AMRAP

– 6 Clusters

– 12 Bar-Hops

*Always pick-up where you left off*

RX+: (115/80)

RX: (95/65)

L3: (75/55)

L2: (65/45)

*DO NOT DROP THE BAR FROM OVERHEAD! Lower the bar in a controlled manner.

*Use the biggest bumpers possible when loading your bar.

Cluster = Squat Clean Thruster

*All Cleans: Must show fully front racked barbell, with elbows pushed through and knees/hips fully open and locked out at the top.

*Shoulder to Overhead: Complete the lift with the bar directly over the center of the body, with elbows, hips, knees fully open and locked out.

*Bar-Hops: 2 feet jump and land. Each jump over the bar equals 1 rep.

*This workout/MetCon (metabolic conditioning), as with most, is about CONDITIONING your metabolic capacity. The barbell weight chosen should not be an issue for you. Choose a weight that you can do the reps unbroken.


12/29/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

8 min.

Weightlifting

Back Squat (3RM)

Progressive weights.

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of 2

AMRAP 20:

8 Dumbbell Hang Clean and Jerks (50/35)

10 Slam-Balls

12/8 Calorie Bike/Row

*Switch After Completing Full Rounds. Dumbbell Changes Arms After 4 Reps.

*Alternate between Bike and Row

* every time both of the athletes gets all the way through all of the reps, that counts as 1 full Round. i.e, they both have to complete for it to count as a Round.


12/28/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

8 min.

Weightlifting

Deadlift (3 (or more) @ 90%)

5 @ 40%

4 @ 50%

3 @ 60%

3 @ 70%

3 @ 80%

3 (or more) @ 90%

Metcon (Weight)

10 min. EMOM

1 Push Jerk + 1 Split Jerk

Build to a heavy.

Every set does not have to go up in weight. If you get to a pretty good weight and you want to just stay there and not add more weight, do that!

Use this time as practice to get better, not necessarily to build muscle.

Focus on the mechanics and getting under the bar FAST to lockout the arms quick. Your goal is to drive out of your heels with your legs and hips, launch the bar up off your shoulders while pushing yourself down under it, and catch with arms fully extended. There should not be a finishing press to lock it out.

Metcon

Metcon (Time)

***10 minute time cap***

Complete in any way, order, or rep scheme that you want:

– 100 Double Unders

– 100/75 Push-ups

RX+:

– 150 Double Unders

– 150/100 Push-ups

*Every minute on the minute, stop and perform 2 Deadlifts at 60% of todays max. deadlift.

Scale Dubs to 200-300 singles.

Scale Push-ups by reducing the reps or using knees.

If you can get 35, or more, push-ups unbroken (when fresh), then you could go for RX+.

If you can get 20, or more, push-ups unbroken (when fresh), then you could go for RX.

If you struggle with Push-ups, reduce the reps to 50 or 60, or perform from your knees.

Focus on performing with a good plank and full range of motion.


12/26/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

8 min.

5 Push-ups

– 3 Shuttle Runs

5 Sit-ups

– 3 Shuttle Runs

5 Air Squats

– 3 Shuttle Runs

Banded Shoulder stretches

– Pass Throughs

– Pull-Aparts

– Pull-Downs

– Front Rack to Overhead

Weightlifting

Bench Press (1RM)

Warm-up:

5 @ 40%

4 @ 50%

3 @ 60%

2 @ 70%

1 @ 80%

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min. AMRAP

5 Ring Rows

15 Sit-ups

RX Ring Row is a plank (dead hang) directly under the bar, and with shoulders 4-6″ off the ground. The starts from the hang, while staying in a plank, pull the rings to the chest, then fall back to full extension.

Scale movement by having a steeper leaning angle.


12/24/2018

CrossFit Sans Reproche – CrossFit

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12 Days of Outlaw (Time)

12 Days of Outlaw

After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.

RX+:

1 Clean & Jerk @ 225/150#

2 Muscle-Ups

3 Box Jumps 36/30″

4 Hang Squat Snatch @ 115/75#

5 Bar Facing Burpees

6 Push Press @ 115/75#

7 Pistols (alternating)

8 T2B

9 Wall Ball 20/14#

10 C2B Pullups

11 HSPU

12 Front Squats @ 225/150# (no racks)

RX:

1 Clean & Jerk @ 185/120#

2 Dips

3 Box Jumps 30/24″

4 Hang Squat Snatch @ 95/65#

5 Bar Facing Burpees

6 Push Press @ 95/65#

7 Box Top Pistols

8 T2B

9 Wall Ball 20/14#

10 Pullups

11 HSPU

12 Front Squats @ 185/120# (no racks)

Scale:

1 Clean & Jerk @ 135/95#

2 Push-Ups

3 Box Jumps 24/20″

4 Hang Snatch @ 65/45#

5 Bar Facing Burpees

6 Push Press @ 65/45#

7 Air Squats

8 Toes to Pole (feet above waist)

9 Wall Ball 14/10#

10 Ring Rows

11 Toes on Box HSPU

12 Front Squats @ 135/95# (no racks)

Notes: Clean & Jerk may be any style. HSPU are head to floor and kipping is allowed. Racks ARE NOT allowed for Front Squats.

My Christmas gift to you…


12/21/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

Banded shoulder warm-up

2X

– Pass-throughs

– Pull-aparts

– Pull-downs

– Front rack to overhead (right)

– Front rack to overhead (left)

3X Through:

:10 work

:05 rest

– Jumping Jacks

– Planks

– PVC Good Mornings

– PVC Shoulder to OH

EMOM 5 min.

3-5 Strict Pull-ups or Ring Rows

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

15 minute running clock.

7/24/2018

12/20/2017

8/30/2017

8/27/2016

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

Joker (Time)

1-2-3-4-5-6-7-8-9-10: Toes to Bar

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

RX+: (225/155)

RX: (185/135)

Scaling Options:

Weights: 165/115, 135/95, 115/80

Reps: 1-9 and 9-1

T2B: Feet above hips, Toes to pole, Sit-ups, etc…


12/19/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

2 minutes:

Run, Row, Bike, Ski, or Jump rope

3 Rounds:

4 Deadlifts

4 High Hang Power Cleans

4 Front Squats

4 Push Jerks

Weightlifting

Metcon (Time)

3 Rounds:

– 10 Power Cleans

– 10 Front Squats

– 10 Push Jerks

Barbell weight:

Round 1: 155/105

Round 2: 135/95

Round 3: 115/80

RX+:

Round 1: 185/135

Round 2: 155/105

Round 3: 135/95

Scaled:

Round 1: 115/80

Round 2: 95/65

Round 3: 75/55

*Do not drop the skinny flimsy weights please.

Metcon

Metcon (Time)

3 Rounds:

15 Kettlebell Swings (53/35)

20 Box Jump Overs (24/20)

25 Wallballs (20/14)

RX+:

KBS (70/53)

Box (30/24)

Wallball (30/20)


12/17/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

8 min.

Jog 2x

Jog forward and backward

Jog sideways

Bear crawl forward and backward

Hand kicks

Floor touch

Squats

Lunges

Side lunges

Wrist circles

Arm circles

Ankle circles

Weightlifting

0-5: Overhead Squat (1×2)

Minutes 0-5:

Heavy Double Overhead Squat

5-10: Snatch Balance (1×2)

Minutes 5-10:

Heavy Double Snatch Balance

10-15: High-Hang Snatch (1×2)

Minutes 10-15: Moderate:

– 1 Pausing Snatch Pull

– 2 High Hang Squat Snatch

15-20: Snatch (1×1 (85% max))

Minutes 15-20:

Moderate Squat Snatch

(Not to Exceed 85%)

Metcon

Dumbbell Freddy Krueger (Time)

21-15-9:

Dumbbell Power Snatch (50/35)

Burpees

RX+: (70/50)

*DO NOT DROP DB’S FROM OVERHEAD!
This workout should feel like Fran! You should choose a weight that you coud easily do unbroken, when fresh.

Scale reps to 18-12-6 so you can move non-stop and to achieve the same CNS workout that others will receive who don’t stop.