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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

Tuesday-CrossFit

CrossFit Slake – CrossFit

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Weightlifting

Power Clean Complex

Take 15:00 to build to a heavy complex.

1 Hang Clean Pull

1 Hang Power Clean

1 Clean Pull

1 Power Clean

*Complete this complex without dropping or re-gripping.

Metcon

Metcon (Time)

Nowhere Fast

For Time:

50 Power Cleans (155/105)Hvy Load

On the minute perform 5 Toes to Bar.

*Start with Toes to Bar*
Movement Subs for TTB:

Reduce Reps

Feet As High As Possible

Knee to Chest

Knee Raise

NEWER ATHLETES:

Go from the Hang Position of the Clean for a better set up if we need to.

STRATEGY:

We are looking for fast transitions to and from the barbell to give yourself time to accumulate reps.

You should allow for 40-45 seconds of barbell work each round. If you are only getting 30 seconds worth, its wise to reduce reps or movement.

Monday-CrossFit

CrossFit Slake – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

Hotsauce Part 1

AMRAP x 3:00

21/15 Calories

21 Lateral Bar Burpees

Max OVHS (75/55)

*Sub OVHS w/ Front Squats

Score is squats

Metcon

Metcon (AMRAP – Rounds and Reps)

Hotsauce Part 2

AMRAP x 3:00

18/13 Calories

18 Lateral Bar Burpees

Max OVHS (95/65)

*Sub OVHS w/ Front Squats

Score is squats

Metcon

Metcon (AMRAP – Rounds and Reps)

Hotsauce Part 3

AMRAP x 3:00

15/11 Calories

15 Lateral Bar Burpees

Max OVHS (115/85)

*Sub OVHS w/ Front Squats

Score is squats

Metcon

Metcon (AMRAP – Rounds and Reps)

Hotsauce Part 4

AMRAP x 3:00

12/9 Calories

12 Lateral Bar Burpees

Max OVHS (135/95)

*Sub OVHS w/ Front Squats

Score is squats
We are looking to sub the OVHS with Front Squats if the ROM is limited. OVHS are one thing when only doing them as a strength component but now when we mix with multiple movements that are fatiguing , its a different ball game so keep this in mind.

STRATEGY:

We are looking to move with a purpose on these short interval workouts so it would be wise to use the proper loading to allow for fast movement.

Fast Pace on Cals and Burpees matter more on the first 2 rounds as there will be less time to complete the OVHS/Front Squats.

NEWER ATHLETES will perform front squats or kettlebell squats.

Saturday-Team

CrossFit Slake – CrossFit

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Metcon

Metcon (Time)

“WeWork”

Teams of 3

4 Rounds for Time(30:00 Cap)

Buy In: 800m Weighted Run w Slam Ball

immediately into:

60-50-40-30

Deadlifts

Front Squats

Jerks

Barbell Weights:

Males: 95-115-135-155

Females: 65-75-85-105

*Just make sure that your team is increasing weight every round of rep change.

* Your choosing of weight will be based on the push jerk.

* Choose a heavy Slam Ball to to run because you can switch off as needed and it’s only 1 run..
RUN: Weighted run will be with a slamball. Run together and pass it off as often as you want.

Barbell: Try to push your pace on these since you will be getting twice the rest. Shoot for 5-10 reps when the bar is on the lighter side and then 3-5 reps if you need to when the weight gets heavier.

Friday-CrossFit

CrossFit Slake – CrossFit

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Power Snatch (Heavy Set of 5 Touch N Go)

Take 15 minutes to build up to 5 touch n go power snatches.

* As soon as you are not catching these in a great power snatch position, stay at that weight or go down to focus on a great catch position.

*Newer Athletes go from the hang position and stay lighter to dial in technique. Don’t worry about doing 5 in a row.

* If you have restrictions on the snatch, please stay light or sub for power cleans.

Metcon

Scarface (Time)

6 Rounds:

8 Power Snatches (95/75)

8 Bar Facing Burpees
Looking for a sub 12 minute workout on this benchmark which equates to 2 min max rounds.

*48 Snatches and Burpees total.

* Pick a strategy that you can vision maintaining in rounds 4, 5, and 6…..

Power Snatches: Quick Doubles may help.

Burpees: Find a steady pace that allows you to maintain barbell.

NEW ATHLETES:

Focus on just moving. Start with 8 reps of each with the loading a little on conservative side. To hit the right intensity, still focus on the 2 minutes rounds, but scale to 5-6 if not meeting the 2 minutes.