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Thursday-CrossFit

Announcements

Don’t forget about the Handstand Push Up Clinic this Saturday at 8am.. See you there!!!!

CrossFit Slake – CrossFit

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Gymnastics

We are going to focus about 15 minutes on gymnastics like we did last Thursday. If you were in my class, one of the Ice Breaker Questions was ” If you could master a movement that didn’t require work, what would it be?”

Most of the responses were gymnastic movements so this is a great opportunity to focus on that during this 15 minutes.

Metcon

Metcon (No Measure)

4 Rounds:

Min1: Max Reps Bench Press

Min2: 15/12 Cal Row

Min3: Max Russian Twist with Medball

Min4: REST
Shawn Frack, I definitely dont see these being in 19.2 LOL

On the bench press, shoot for a weight that you can only get about 6-8 reps with. If you have to stagger, it needs to be in this order, so just start 1 min behind.

Accessory Work

If you want to stay after class and get these in.

3×10 Wide Grip Strict Pull Ups

* If you are using bands, use a band that will be challenging at about the 6th reps each time.

* Rest 60s between sets

Wednesday-CrossFit

Announcements

Don’t forget about the Handstand Push Up Clinic this Saturday at 8am.. See you there!!!!

CrossFit Slake – CrossFit

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Weightlifting

Snatch

12 min EMOM:

Odd: 15 Burpees

Even: 3 Snatches(Climbing)

*This is Open Practice stuff… You will most likely have to do these tired so here you go.. Start with a mediumish effort weight and try to add something every round

*Scale your burpees down to allow for at least 15 sec rest.

Metcon

Metcon (AMRAP – Rounds and Reps)

REST 5 MIN..

15 minutes to get as heavy as possible

12 Pull Ups

9 Deadlifts

6 Hang Cleans

*Start with whatever weight you want and make either a 10/5lb jumps or 20/10lb jumps. Your goal is to never rest for more then about 10-20sec at any point. Until maybe your last round or 2 if its getting super heavy. This is a STRENGTH piece today mixed with some conditioning. Pick some weights your can move through but still challenge yourself. I would probably say the max weight should be 215/145. This weight might be your last round if anything..

RX+ is: Same weight details

3 Muscle Ups

6 Hang Cleans

9 Deadlifts

Tuesday-CrossFit

Announcements

Don’t forget about the Handstand Push Up Clinic this Saturday at 8am.. See you there!!!!

CrossFit Slake – CrossFit

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Weightlifting

Back Squats (Week 1 of 4)

5 x 65%

5 x 75%

Max Reps at 85%

SUPERSET with:

10 cossack squats (left+right=1 rep)

Metcon

Metcon (AMRAP – Rounds)

18 min EMOM:

Min1: 15/12 Cal Row

Min2: 15 American KBS 53/35

Min3: 15 Wallballs 20/14
*Some nasty nasty breathing for the open. Can you hang?

Monday-CrossFit

CrossFit Slake – CrossFit

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Weightlifting

Push Press (3)

5 Working Sets:

3 Push Press(off the ground)

immediately into;

3-5 weighted “CHIN UPS”

Rest 90seconds

Try for 65%+ for all your sets.These are not jerks so don’t re bend the knees.

Metcon

The BIg Short (Time)

For Time

25 HSPU

50 Toes to Bar

Run 800m loop

75 Push Press 75/55

150 Doubles
Time Cap: 22min

*Pleas dont drop bar from about head since there are going to be 10’s and 15’s on..

*Scale back to finish please.

Saturday We Team!!

CrossFit Slake – CrossFit

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Metcon

Metcon (Time)

35 Minutes to Finish

60-50-40-30-20-10

Assault Bike or Rower

Toes To Bar or Wt’d Sit Ups

Front Squats 115/95

HSPU

American KBS 70/53
Teams of 2. One person working at a time. I dont mind if you want to hit OHS in replace of Front Squats. If you are going to hit OHS, use 105/65 for RX. This should be a fun one.

Friday Night Lights Week 1 TBD

CrossFit Slake – CrossFit

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Weightlifting

Bench Press

Metcon

19.1 RX (AMRAP – Reps)

15 minute AMRAP

19 WallBalls 20/14

19 Calorie Row

19.1 Scaled (AMRAP – Reps)

15 minute AMRAP

19 WallBalls 14/10

19 Calorie Row

19.1 Beginner (AMRAP – Reps)

15 minute AMRAP

19 WallBalls (Any Weight)

19 Calorie Row

Friday Night Lights Prep

Metcon (Time)

Row

7-10x500m @moderate pace

1:00 rest b/t rounds

Metcon (No Measure)

30 minutes mobility of your choice

Thursday-CrossFit

CrossFit Slake – CrossFit

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Gymnastics

The focus is 15 minutes to work on a movement. There are a ton of movements in this category. Definitely more than 25 that Jillian Michaels claims.

handstand variation(walks, strict, kipping, progressions)

pistols

pull ups ( strict, kipping, butterfly) make sure you have control with the body. There is no reason to learn butterfly if you don’t have a solid kip or strict.

toes to bar, knee raises, ring dips,

Metcon

Metcon (AMRAP – Reps)

15 minute EMOM:

Min 1- Max Cal Assault Bike

Min 2- Max Cal Row

Min 3- Max Slam Balls

Min 4- Max Jump Squats

Min 5-Rest
This is the only thing that I know that will not be in the open tomorrow and won’t affect you so go ahead and SMASH it. There is no time between stations so be quick with your transitions.

Wednesday-CrossFit

CrossFit Slake – CrossFit

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Metcon

Metcon (Weight)

20 min EMOM:

Odd: 5 Jerks (CLIMBING)

Even: 10 Pull Ups
You will be cleaning the weight off the ground for this piece. This is a good time to practice your butterfly or kipping pull ups to get ready for the open. 10 pull ups in a minute should be easy. After the jerks start to build, it will get tough.

On the Jerks, we are looking for speed. Think about driving yourself under the bar. This is going to help you focus on the speed of this movement. If you find yourself not locking out quickly, you more than likely have too much weight on the bar or the split is too narrow so go back down in weight and correct this.

Metcon

Metcon (Calories)

Teams of 2: (3 for larger classes)

10 minutes to complete MAX calories on the Assault Bike or Rower.
Hit a good cadence between the group. 10 and 10 is usually a good set because the higher numbers catch up pretty quick. Ladies try for 6 to 7. Hit this piece HARD and this will be one of the hardest pieces you have done in awhile.

Tuesday-CrossFit

CrossFit Slake – CrossFit

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Metcon

Metcon (Time)

Run 800m (the loop)

15 Rounds:

5 Wall Balls 20/14

3 Burpees

1 Deadlift 315/225

Run 800m ( the loop)

15 Rounds:

5 Wall Balls 20/14

3 Burpees

1 Deadlift 315/225
Looking for something Long and Fun today. The time cap is going to be 35 minutes. Make sure that your deadlift is a weight that you can just walk up to and lift off the ground. this should not be max effort or even close.

Feel free to scale this back if needed especially if your are newer. You can scale the run to 400meters or 500meters on the rower.

We are looking to get constant movement here and hitting the points of performance on all movements.

Scale back to 10-12 Rounds per section to allow yourself to keep form and moving.

Monday-CrossFit

CrossFit Slake – CrossFit

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Metcon

Weightlifting

Front Squat

Take about 20 minutes to get this work in today. 4×6 climbing in weight each set or stick with the same weight to dial in form.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

8 Toes To Bar

10 DB Hang Clean and Jerks 50/35

14/12 Cal Row
This was 18.1 last year but 5 min shorter. Work on being better than last year. Faster Pace, more efficient reps. LEGIT reps also.

If you are new to these movements we are going to go with a lighter DB and workout on the knee raises. Focus on good technique and form.