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Tuesday-CrossFit

CrossFit Slake – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

30 Rock

20:00 AMRAP

30 Kettlebell Swings 53/35

30 Push Press 95/65

21/15 Cal Bike

30 Toes to Bar
* Going light and long on this chipper style workout.

* Looking to choose weights and variations that allow you to complete 2+ rounds.

*30/21 on rower

Monday-CrossFit

CrossFit Slake – CrossFit

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Stamina Squats

Alternating On The Minute x 12 (6 Rounds)

2 Front Squats

4 Back Squats

Stick with adding 5-10# this week from last. We are going to be doing this for the next 4 weeks so small increments are going to set you up in a big way.

Metcon

Metcon (Time)

Dirty Water

100 Double Unders

800 Meter Run

60/45 Cal Row
With larger classes, stagger start times with faster athletes going first.

Aim for a very strong effort on the rower since its going to be your last movement.

To Team or Not To Team? That is the question….

CrossFit Slake – CrossFit

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Metcon

Metcon (Time)

For Time:

30 Chest to Bar Pull-ups ( challenging variation)

400 Meter Run

15 Overhead Squats (115/75) or Front Squats(135/95)

800 Meter Run

15 Overhead Squats (115/75) or Front Squats(135/95)

400 Meter Run

30 Chest to Bar Pull-Ups (challenging variation)
This workout can be done indiv or team. If you plan on going with team, lets shoot for a 60/30/30/60 variation on the reps. Still make these challenging variation on pull ups.

Run the 400m together.

Thursday-CrossFit

CrossFit Slake – CrossFit

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Metcon

Metcon (Time)

“Slam Trek”

On the 10:00 x 3 Rounds

200m Run

15 Toes To Bar

200m Slam Ball Run

15 Wallballs (use a little heavier ball)

200m Run

* Each round should take somewhere between 5-7 minutes, leaving 3-5 minutes rest.

*Score is slowest of the 3 rounds.
The main focus is completing these rounds to allow rest. If you dont have atleast 2:00 of rest, scale back somewhere.

Ex:

*100m Slam Ball Run

*10 Toes To Bar or Variation

*20 Wallballs with regular weight.

Wednesday-CrossFit

CrossFit Slake – CrossFit

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Power Clean

Take 15:00 to build up to a 10 rep touch and go power clean.

Metcon

Metcon (AMRAP – Rounds and Reps)

Kelly Clarkson

15:00 AMRAP

60 Double Unders

30/24 Cal Row

15 Power Cleans(60% of 10R)
The goal is to complete 2-3+ Rounds so use a variation to accomplish this task.

*Be sure that you are able to cycle the barbell atleast 3-5 reps at a time.

Tuesday-CrossFit

CrossFit Slake – CrossFit

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Bench Press

Take about 15:00 to build up to a heavy set of 3 reps.

Everyone should be working for the 15:00. If you build to early, take off a little weight and perform sets of 3 until the 15:00 is up.

Metcon

Metcon (4 Rounds for reps)

Swole Cycle:

Tabata:

Strict Pull Ups

Bike

Push Ups

Hollow Holds

Tabata: 8 Rounds of 20s On, 10s off.

*Complete a full 8 rounds of one movement before moving on to the next.