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Womp Womp Wednesday

CrossFit Slake – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

Ninja Turtle

Every 4:00 x 5 Rounds:

3 Chest to Bar Pull Ups

6 Toes To Bar

9 Deadlifts (225/155)

12/9 Cal Bike

* Look to have somewhere between 1:30-2:00 of rest before starting next round.

*SCORE IS THE SLOWEST ROUND OF 5….
WE ARE LOOKING TO CHOOSE A CHEST TO BAR, TOEST TO BAR AND DEADLIFT VARIATION WE CAN GO UNBROKEN ON TODAY..

Tuesday-CrossFit

CrossFit Slake – CrossFit

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Metcon

Metcon (Time)

Kelly Rowland

50/35 Cal Row(Buy In)

immediately into:

3 Rounds of “Kelly”

immediately into:

50/35 Cal Row(Cash Out)

1 Round of Kelly:

400 Meter Run

30 Box Jumps 24/20

30 Wallballs 20/14
Full Extension on the box jumps.

Choose a wallball weight that you can complete in 3 sets per round.

Row 500m if you cant run or 28/20 cal bike in replace of run.

This is going to be about a 35:00 max workout..

Monday-CrossFit

CrossFit Slake – CrossFit

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Push Jerk (Heavy Set of 3)

Take 15:00 to build to a heavy 3.. You are able to re-dip on these. Last week we did push press for 3 so you should be heavier in loading on today.

If you finish early, go down in weight and keep working on the movment.

Metcon

Metcon (AMRAP – Rounds and Reps)

Beef Jerky

12:00 AMRAP

21 American Swings 53/35

14 Kettlebell Reverse Lunges

7 Push Jerk 165/115

* We are looking to finish 3-4 rounds in this metcon(3-4 minutes per round.

* Break once per movement if you need to.. It will probably make it more mentally manageable…

Solo Saturday

CrossFit Slake – CrossFit

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Metcon

Metcon (Time)

For Time:

1 Mile Run

10 Rounds of “Bergeron Beep Test” (75/55)

1 Round of “Bergeron Beep Test”:

7 Thrusters (75/55) ( 65/45)

7 Pull-ups

7 Burpees
* Thruster and pull-up weight and variation should be something that athletes can complete unbroken each round

* Standard burpees, requiring full extension and small clap overhead

* 1 Round of the Bergeron Beep Test should take no more than 1:30 per round (30 seconds per movement)

Run Subs: Everything should be done in under 10:00

2k Row

100/75 Cal Bike

Friday-CrossFit

CrossFit Slake – CrossFit

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Weightlifting

3 Postion Power Snatch

Position 1: High Hang (Pockets)

Position 2: Just above the knee

Position 3: Floor

Think of these positions as your check points.

This is to prime us for the power snatches in the workout so attest build heavier than the weight you plan on using in the conditioning.

Metcon

Metcon (Time)

Hop Scotch

5 Rounds:

10 Power Snatches (95/65)

10 Box Jump Overs (24/20)
The Power Snatches are at the same weight as last Friday except ladies will go 65#. Use a weight that you can complete under 1 minute each round.

NEWER ATHLETES:

Focus on the movement and not the weight. You can go from the hang if this feels more comfortable but the position snatches should help out.

STRATEGY:

Minimize Rest between pwr snatches, as that is the only station we’d stop moving on.

Break Up Ideas:

6/4, 5/5 Bigger chunks, but can come with bigger breaks.

4/3/2/1 (this can be easier to tackle mentally and physically)

1/2/3/4 (Can be helpful coming off the box jump overs, as it will get you started on your set

Find a rhythm on the box jump overs that allows you to move for all 10 reps..

Thursday-CrossFit

CrossFit Slake – CrossFit

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Deadlift

Take 20:00 to get in your 5×8 Deads. You can build in weight every set or build in weight the first 3 sets and then stay the same on the last 2 sets. The goal is to get up to a heavy loading. In total we are looking for 10 sets total including warm ups.

Metcon

Metcon (AMRAP – Reps)

Air BnB

5 Rounds:

1:00 Abmat Sit Ups

1:00 Bike

1:00 Air Squats

1:00 Rest

*Score it total reps across the five rounds.

*Intensity levels need to be HIGH HIGH HIGH.
STRATEGY:

* With rest built in, we want to work hard and minimize the amount of time spent not moving during out “work” period

* In round 1, establish the target reps you want to try to replicate in rounds 2-5

* For example, your goals might be 25 sit-ups, 15 calories on the bike, and 25 air squats

* Pick goals numbers that you see yourself able to stay consistent on

* Push the bike and find your groove on the sit-ups and squats

* While pushing the bike won’t give you the most bang for our buck in reps, it gives you the most bang for our buck as far as stimulus goes

HUMP DAYYYYY!!!!

CrossFit Slake – CrossFit

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Push Press

Take 15 minutes to build up to a heavy set of 3.. Get after it becuase this is where you are going to see the GAINZZZ!!!

Metcon

Metcon (Time)

Mike Jones

3 Rounds for Time

800 Meter Run

80 Double Unders

21 Push Press (65% of 3rep)
160 Single or 80 Hops in replace of doubles. Choose a variation to complete in under 2 minutes even on doubles.

Choose a run distance you can complete in under 4 minutes (400/600)

Run Sub: 1k Row or 56/40 Assault Bike

Be sure that you are not going with push jerks on this workout. This usually happens when we get in a hurry on the movement.

STRATEGY:

Pace your runs so you can thrive on the movements that will likely be broken up during the workout which are the double and push press.

Shoot for 2-3 planned sets.

EX:

40/40, 30/25/25 Dubs

12/9, 8/7/6 Push Press