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Thursday-CrossFit

CrossFit Slake – CrossFit

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Gymnastics

Take about 15 minutes to work on gymnastics if you don’t want to squat. Not for sure what movement could come up in the open but it could be chest to bar, muscle-ups, or burpees.

Back Squat

Today we will take about 15 min to build up to a moderately heavy single. This doesn’t have to be a 1 rep if you aren’t feeling it. I care more about positioning and depth.

Metcon

Metcon (Time)

Sprint 200 m

Rest 1 min.

100 Double-unders

Rest 1 min.

5 rounds
This is definitely a day to warm up the lower body before getting started. There are a lot of doubles so be sure to hit the shoulders also. If 100 double each rounds is too much, we can scale it back to 50-75 Doubles or 2 minutes of double attempts.

*200 singles per round*

Wednesday-CrossFit

CrossFit Slake – CrossFit

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Metcon

Metcon (Time)

1-k Row

50 Thrusters (75/55)

30 Chest To Bar
We will be staggering so that everyone starts on the rower. Faster rowers will go first.

Scaling Option:

750-1k

50 Thrusters 45/35

30 Pull Ups or Ring Rows

Metcon

Monday-CrossFit

CrossFit Slake – CrossFit

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Metcon

Metcon (Time)

20 Wall Balls (20/14 lb.)

25 OH Squats (115/85lb.)

25 Wall Balls

20 OH Squats

30 Wall Balls

15 OH Squats
Scale the weight on the overhead squats as needed. If you have zero overhead ability, then you will be doing front squats in replace. All squats will be from the floor.

Saturday-CrossFit

CrossFit Slake – CrossFit

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Metcon

Linda-ish (Weight)

5 Rounds Not For Time

5 Deadlifts (1.5BW)

10 Back Squat (BW)

15 Jerks (1/2 BW)

Rest 2-3 Minutes between rounds
Scaled:

5 Deadlifts

10 Back Squats

15 Jerks or Push Press

*The goal is to go unbroken on each movement since this workout is not for time. Make sure that your form is super sharp on all reps. This is an endurance workout so don’t underestimate this.

Scale the push jerks to push press to reduce the technical component of this..

Friday Night Lights Week 4 TBD

CrossFit Slake – CrossFit

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CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

Metcon

CrossFit Games Open 19.4 Beginner (AMRAP – Reps)

3 rounds of:

10 snatches 55lb/35lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 jumping pull ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

Thursday-CrossFit

CrossFit Slake – CrossFit

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Paused Front Squat

We are going to partner up and take 20 minute on this. Partners will count for eachother. It will be a 3 second hold in the bottom of the squat.

One One Thousand

Two One Thousand…..

You will be performing 1 set every 5 minutes so we want to make sure that we are going TRULY heavy because you will be using the same weight for all 4 sets…

You can scale back and take away the pause in the bottom but still go heavy.

Wednesday-CrossFIt

CrossFit Slake – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

24 Min AMRAP:

500m Row

21 Box Jumps 24/20

15 Hang Power Cleans 135/95
Scale it back if you need to keep intensity up there

15 Step Up

9 Hang Power Cleans

Tuesday-CrossFit

CrossFit Slake – CrossFit

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Metcon

Metcon (Time)

50 Slam Balls30-35, 20-25

50 Hug Squats with Ball

50 Slam Ball Over the Shoulder Tosses
Larger Classes can use a kettlebell for squats.

If you need to scale to

4 Rounds

10 Slam Balls

10 Hug Squats with ball

10 Slam Ball Tosses Over the Shoulder

*The over to shoulder tosses will be tough if done right. You should be in a clean set up.

Monday-CrossFit

CrossFit Slake – CrossFit

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Metcon

Metcon (Time)

10 Rounds

4 Over-Unders 24/20

6 Alt DB Snatches 50/35

8 Medball Sit Up Toss (against wall) 20/14
Scaled:

4 Over Unders any height

6 Alt DB Snatches any weight

8 Sit Ups