Tuesday 9/5/17

31 Aug

CrossFit Showdown, Showdown Downtown – CrossFit

Snatch (6×2 75-85% (Set 6/14))

Strict Ring Dip (6 x 4)

Sheena is a Punk Rocker (AMRAP – Rounds and Reps)

10 Minute AMRAP

6 Supine Ring Rows

100m Plate Farmer Carry 45/25

15 RKBS 70/55
For the ring rows to be at the ‘Performance’ level, you must use a box that places your toes even with the bottom of the rings. Keep it strict because there is no such thing as a kipping ring row! For the bumper plate carries, you can hold the bottom of the plate or put your fingers through the hole in the middle. Just be careful when you set them down so they don’t go rolling into something or someone.

Metcon (No Measure)

Optional Cash Out: 12 ring dips or ring push ups, 200m run, 3 round

Monday 9/4/17

30 Aug

CrossFit Showdown, Showdown Downtown – CrossFit

Squat Clean (Work up to a heavy 1 rep)

Metcon (Time)

3 Rounds

12 Front Squats 135/95

12 Burpees

12 Pull-Ups

Metcon (No Measure)

Optional Cash out

50-40-30-20-10

Double Unders

Plank hold (seconds)

Sunday 9/3/17

29 Aug

CrossFit Showdown, Showdown Downtown – CrossFit

Metcon (Weight)

Spend 12 minutes working up to a challenging jerk (80-90%) out of the rack

Metcon (Time)

5 Rounds

6 Jerks 155/105

2 Rope Climbs

80′ Sled Push 180/90

1 Minute Rest

Saturday 9/2/17

28 Aug

CrossFit Showdown, Showdown Downtown – CrossFit

Team Filthy (Time)

Teams of 3 For time

150 Box jumps 24/20

150 pull-ups

150 Kettlebell swings 55/35

150 Walking Lunges

150 Toes to bar

150 Push press 45/35

150 Sit-Ups

150 Wall balls

150 Burpees

150 Double unders

Friday 9/1/17

27 Aug

CrossFit Showdown, Showdown Downtown – CrossFit

Metcon (No Measure)

Spend 8 minutes working on handstand and handstand push up progressions

Snatch (7 x 1 75-85% (Set 5/14))

Strict Ring Dip (7 x 3 )

Swordfish Stew (Calories)

2 Rounds – For calories

In 3 Minutes,

8 Hang Power Snatch 115/75

8 Overhead Squats

Max Calorie Row in remaining time

2 Minute Rest
Use a load that allows you to do both rounds unbroken. Be sure to finish the rep at the top for each snatch and overhead squat – no ‘kinked’ hips at the top! A slightly narrow grip may make the hang power snatches easier, but then you may have to adjust the hands wider for the overhead squats. Utilize a 1/4, 1/2, full pull to start the rower on the rows. Remember that calories are slightly different than meters and you will be rewarded for a faster pace rather than a steady one. 2 minutes is a long rest for this, so really sell out on the first row!

Metcon (No Measure)

Optional ‘Cash Out’: 100m farmer carry, 200m run, 3 rounds

Hypertrophy: 4 sets of 10 single arm db bench press super set with 10 glute ham raises

Thursday 8/31/17

26 Aug

CrossFit Showdown, Showdown Downtown – CrossFit

Teenage Dirtbag (Time)

1,000m Row Buy-in

then 3 Rounds

12 Thrusters 95/65

12 Toes to bar

*Rest 2 minutes after round 3, then repeat the 3 round cycle.
Pace the row to get your top 1000m row time, and then log it for later reference. Your first rounds of the couplet will be much harder after a tough row, but you will recover a bit as time goes on. Plan on doing smaller sets on the first round. Make sure the elbows stay high and away from the knees on the thrusters. Change up the grip on the toes to bar to avoid tearing your hands. Switch to 2x sit ups if you are worried about tearing. After the 2 min rest, be prepared to go hard. Change the thruster weight on the second set of rounds if needed.

Wednesday 8/30/17

25 Aug

CrossFit Showdown, Showdown Downtown – CrossFit

Metcon (No Measure)

Spend 8 minutes working muscle up progressions

Back Squat (6 x 3 Increasing to heaviest triple)

Strict Toes-To-Bar (4-10 Reps, superset with Back Squat)

Summer Shandy (Time)

5 Rounds

15 KBS 55/35

15 Sit-Ups

100m Sprint
Get through the first round at a good clip (unbroken). Make sure you aren’t rounding your back on bottom of the kettlebell swings, or hyperextending it at the top of the swings. Keep your chest up and do not bend the knees too much (it isn’t a squat). Use an abmat for sit-ups if you have them. Try to finish all the sit ups unbroken, and really sprint the runs. Break up the kb swings to moderate intensity and maintain quality form.

Metcon (No Measure)

Optional ‘Cash Out’: 10 db hang power cleans, 16 box step ups, 4 rounds

Hypertrophy: 3 sets of 10 single arm db bent over rows super set with 12 weighted step ups per leg

Tuesday 8/29/17

24 Aug

CrossFit Showdown, Showdown Downtown – CrossFit

Metcon (No Measure)

Spend 8 minutes working on snatch balance and snatch balance progressions.

Snatch (5×3 @70-80% (Set 4/14))

Ring Dips (5×5)

Bottoms Up (AMRAP – Rounds and Reps)

12 Minute AMRAP

10 Burpees

25 Double Unders
Get through the first couple rounds at a fast pace. Then settle in to a more sustainable pace by breaking up the double unders and going a bit slower on the burpees. Watch the clock to pace yourself so you don’t completely blow up. Try to do your burpees with as little ‘shoulder’ as possible to save them for the later rounds!

Metcon (No Measure)

Optional ‘Cash Out’: 30s plank, 30 cal row or airdyne, 4 rounds

Hypertrophy: 3 sets of 12 banded hamstring curls super set with 8-12 strict chin-ups (or progression)

Monday 8/28/17

23 Aug

CrossFit Showdown, Showdown Downtown – CrossFit

Mother of Dragons (Time)

5 Rounds

12 HSPU

12 Back Squats 135/95

12 Supine Ring Rows

12 Hang Power Cleans 135/95

18 Wall Balls

1 Minute Rest
Remember that the key to kipping HSPU is a good ‘kick’ of the legs! The back squats start with the barbell on the floor. For the ring rows, the variation is to have the feet on a box so that your toes are even with the bottom of the rings (scale down to feet on the floor, body at an easier angle if needed). Keep the ring rows strict! Use a hook grip for the hang power cleans if you can. Go for big sets on the wall ball because of the minute rest each round.

Friday 8/25/17

20 Aug

CrossFit Showdown, Showdown Downtown – CrossFit

Metcon (No Measure)

Spend 10 minutes working on handstand and handstand push up progressions

Look like Tarzan (Time)

3 rounds

400m run

21 Toes-to-bar

12 Ring dips

Metcon (No Measure)

Optional ‘Cash Out’: 60s plank, 15 wall ball, 3 round