Monthly Archives: January 2019


01/30/2019

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

Run 3

Side shuffle 2

Karaoke 1

Hand Kick / Floor Touch

Knee Hug / Quad Stretch

Bear Crawl fwd/bkwd

Weightlifting

On the 2:00 x 5

2 Front Squats + 4 Back Squats

Round 1: 55%

Round 2: 60%

Rounds 3-5: 65%

*Based of 1RM Front Squat

Front Squat (5×2)

Back Squat (5×4)

Metcon

Metcon (Time)

4 RFT (12 min. Time Cap)

3 Forward Rolls

20 Yard Lunge

10 Handstand Hip-Taps

1 Rope Climb

*Hip-Taps: each tap counts as a rep, so 5 alternating on each side.

RX+:

3 Forward Rolls

20 Yard Lunge

10 Yard Handstand Walk

1 Legless Rope Climb


01/29/2019

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

4X (8 min. max.)

PVC work (5 reps each):

– pass-throughs

– Shoulder Press

– High Hang Power Snatches

– Overhead Squats

– Snatch Balance

Weightlifting

Push Press (5×3)

5 Sets of 3

1 Set at Each Percentage:

75 & 80%.

Final Three Sets to Build to a Heavy Set.

**********************

3 @ 75%

3 @ 80%

3 @ ??% (progressive)

3 @ ??% (progressive)

3 @ ??% (progressive)

Metcon

Metcon (Time)

For Time (15 min. Cap)

15-10-5:

– Toes to Bar

– Wallballs (20/14)

– Hang Power Snatches (75/55)

~then~

– 50 Double Unders

~then~

5-10-15:

– Toes to Bar

– Wallballs (20/14)

– Hang Power Snatches (75/55)

RX+:

Wallball (30/20)

Snatch (95/65)

75 Dubs

*******************

Scale Reps to:

12-8-4

4-8-12

or

9-7-5

5-7-9


01/28/2019

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

4X

Jog 2 Laps then:

– 5 Russian Kettlebell Swings

– 10 Mountain Climbers

– 5 Goblet Squats

Weightlifting

Deadlift (7×2)

7 sets of 2

1 Set at Each Percentage: 70-73-76%.

Final Four Sets to Build to a Heavy Set.

(20 minute time cap)

Metcon

Metcon (Time)

For Time (12 min. time cap):

Buy in: 100 Sit-ups

***Directly Into

(3) Rounds:

– 21 Deadlifts (135/95)

– 15 Push-ups

– 9 Push Jerks (135/95)

***********************

Scale as:

Buy in: 50 Sit-ups

***Directly Into

(3) Rounds:

– 15 Deadlifts

– 10 Push-ups

– 5 Push Jerks

**********************

L1: (115/80)

L2: (95/65)

L3: (75/55)

*********************

Reps should be able to be done unbroken.

The Deadlift weight is light compared to the same weight used for the Push Jerk. If you actually Jerk the bar, it shouldn’t be an issue.

If you have to breakup the Push-ups, try to go 10/5 or 8/7. The rep count you use shouldn’t make you have to breakup more than 2 times.


01/26/2019

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

Banded Shoulder Warmup

– [ ] Pass-throughs

– [ ] Pull-apart

– [ ] Pull-downs

– [ ] Front rack to overhead

:10/:07

– [ ] Plank hold

– [ ] Squat hold

– [ ] Bar hang

– [ ] Handstand hold

Weightlifting

Bench Press (5×3 @ 70%)

New set every 2:00

Metcon

Metcon (AMRAP – Reps)

Gymnastic Conditioning

Ascending Ladder for 2 x 2 minutes w/ 2 minute break:

1 Devils Press (50’s/35’s)

1 Chest to Bar Pull-Up

2 Devils Press (50’s/35’s)

2 Chest to Bar Pull-Up

3 Devils Press (50’s/35’s)

3 Chest to Bar Pull-Up

etc…

Strict Pull-ups will also be RX.

Scale to:

– Jumping Chest to Rings

– Banded across J-Hooks

– Ring Rows

RX+:

1 Devils Press (50’s/35’s)

1 Bar Muscle-Up

2 Devils Press (50’s/35’s)

2 Bar Muscle-Up

3 Devils Press (50’s/35’s)

3 Bar Muscle-Up

etc…

Metcon

Metcon (4 Rounds for time)

4 Rounds, On the 5:00

4 DB Hang C&J, Left Arm (50/35)

4 DB Hang C&J, Right Arm (50/35)

8 Alt. DB Power Snatches

8 Pull-Ups

12/9 Calorie Assault Bike

RX+:

5 DB Hang C&J, Left Arm (50/35)

5 DB Hang C&J, Right Arm (50/35)

10 Alt. DB Power Snatches

10 Pull-Ups

15/12 Calorie Assault Bike

EXTRA CREDIT

Metcon (Time)

For Time:

40/30 Calorie Ski Erg

5 Rope Climbs

20 Sandbag Cleans (150/100)


01/25/2019

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

8 min.

3 laps Jog

2 laps Side shuffle

1 lap karaoke

Knee hug

Quad stretch

Hand kick

Floor touch

Bear crawl fwd/bkwd

Side lunge

Squat

squat jumps

Weightlifting

2018 Clash Clean & Jerk Complex (Build to a heavy)

– Clean

– Hang Clean

– Jerk
*should try to perform as Squat Cleans.

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP:

– 15 Box Jump Overs (24/20)

– 35 Double Unders

RX+: Unbroken Dubs


01/23/2019

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

8 min.

Weightlifting

Back Squat (1×2 @ 83%)

1 Set of 2 reps at Each Percentage:

73-75-77-80-83%

Metcon

Frank the Tank (3 Rounds for reps)

AMRAP 5:

Buy-In: 50 Wallballs (20/14)

12 Deadlifts (135/95)

12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 35 Wallballs (20/14)

9 Deadlifts (185/135)

9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 20 Wallballs (20/14)

6 Deadlifts (225/155)

6 Lateral Barbell Burpees

RX+:

Round 1: (185/135)

Round 2: (225/155)

Round 3: (275/185)

Scale:

Round 1: (95/65)

Round 2: (135/95)

Round 3: (185/135)


01/22/2019

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

5 Rounds:

– :15 Toe Kick Med. Ball

– :15 Offset Push-ups w/ Med. Ball

– :15 Abmat Sit-ups w/ Med. Ball

– :15 Med. Ball Cleans

Weightlifting

You can combine the Bent Over Rows with the timed L-Sits.

L-Sit (timed) (Time)

Using parallel bars, extend legs straight out and off the ground, with little to no bend in knee.

RX+: Place Bumper under feet to force the feet to be elevated higher off the floor.

Bent Over Row (5×3)

Progressive Weights.

Metcon

Metcon (AMRAP – Rounds and Reps)

13 min. AMRAP

15 Sit-ups

10/7 Push-ups

5 10 yard Shuttle Runs


01/21/2019

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

3X

5 Pass-Throughs

5 Good Mornings

5 Overhead Squats

5 Klokov Presses

5 Jump Squats

10 second Handstand Hold

Weightlifting

Overhead Squat (5×3)

Progressive Weights

Metcon

Metcon (Time)

10 RFT

2/1 Muscle-ups

4/3 HSPU’s

10 Hang KB Snatches (53/35)

RX+: Strict MU & HSPU, KB (70/53)

Scale MU as:

– Banded MU

– Jumping MU

– 5/3 Ring Rows + 5/3 Dips or Ring Push-ups

Scale & Teens use (35/26) KB

HSPU: Rep starts with arms fully extended. Feet must make contact with the wall at the top of each rep. Hands cannot be any wider than 36″.

KB: 5 on each side. At the top, the kettlebell must come to full lockout overhead with the hips, knees and working arm fully extended, and the kettlebell directly over the middle of the body. The kettlebell must “turn over” to rest on the back of the forearm and must pass below the hips at the beginning of each rep. The first rep of a set may be taken directly overhead from the ground, but successive reps will be from the hang. All 5 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.

*Each round = 16 reps for Men and 14 reps for Women.

Every rep not completed will add 1 second to the total time


01/19/2019

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

Tall Cleans

Hang Cleans

Low Cleans

Jerk

Weightlifting

Clean and Jerk (3×1 @ 85%)

2 @ 50%

2 @ 60%

2 @ 70%

1 @ 75%

1 @ 80%

3×1 @ 85%

Metcon

Metcon (Time)

Teams of 3

For Time (30 Minute Time Cap):

2 Rounds:

20 Bar Facing Burpees

20 Hang Cleans (95/65)

20 Toes to Bar

20 Thrusters (95/65)

100/70 Calorie Assault Bike

2 Rounds:

20 Bar Facing Burpees

20 Hang Cleans (115/80)

20 Toes to Bar

20 Thrusters (115/80)

100/70 Calorie Assault Bike

2 Rounds:

20 Bar Facing Burpees

20 Hang Cleans (135/95)

20 Toes to Bar

20 Thrusters (135/95)


01/18/2019

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

8 reps (4/side)

KBS

KB C&J

KB Snatch

KB Goblet Squat

KB Get-up Sit-up

SPEED 🏎

WALL 🚧

KING 👑

Weightlifting

Deadlift (3 (or more) @ 90%)

5 @ 40%

4 @ 50%

3 @ 60%

3 @ 70%

3 @ 80%

3 (or more) @ 90%

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest