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Wednesday-CrossFit

CrossFit Slake – CrossFit

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Metcon

Metcon (Time)

Strict Handstand Push Ups

*10 sets x 30%
Today our hspu will be based off of your max strict attempts last week. If you missed it, you can max out today. Remember the 2 mat rule…

Metcon

Metcon (Weight)

EMOM x 8 minutes

Hang Power Clean

+

Hang Squat Clean

+

Front Squat

*Goal is to start with a mod load and build in first 4 sets. Hold same weight for last 5 sets.
The goal is to dial in the positions. You dont always have to go heavy. We are looking to refine the movements. Increase loading is going to come but you have to have good movment. If you are doing everything to get the weight up just so you have a higher score, you are always going to struggle and be at the same weight for long periods of time. Trust the process.

Metcon

Metcon (Time)

80 Double Unders

20 Burpee Over Bar

20 Hang Power Cleans

20 Front Squats

20 Hang Power Cleans

20 Burpees Over Bar

80 Double Unders

(105/65) (75/45)
Find a load that is going to allow your to move fast and maybe break up the sets once or twice. As far as the doubles go, I think the high jumps work well to get our heart rate up like a double under would.

Tuesday-CrossFit

CrossFit Slake – CrossFit

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Strength/Skill

5×5 Tempo Deadlift (3030)

Today, we are going to focus on time under tension. If you have never done these, they are a great way to incorporate strength without going super heavy.

Metcon

Metcon (Time)

4 Rounds For Time:

15 Chest to Bar Pull Ups

15 Deadlifts (185/125)|155/105)

400m Run
WOD GOAL:

Pull Up Variation: Looking to go unbroken or break up once so make sure you are scaling the movement appropriately.

(pull ups or jumping chest to bar)

Deadlifts:

Choose a weight to go unbroken or break once.

400m Run:

Use the run almost as a recovery to shake out the arms that way your are able to come in and get back to work.

We want to keep this up through the entire workout. Trust the process.

Monday-CrossFit

CrossFit Slake – CrossFit

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Strength/Skill

Metcon (No Measure)

EMOM x 8 Minutes

Minute 1: 1 Rope Climb

Minute 2: 3 KB Strict Press+ 3 KB Push Press
Choose the most challenging variation on your rope climbs.

*We are looking to go heavy on the KB Presses.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 Minutes

10 KB Push Press(53/35)|(35/26)

2 Rope Climbs

15/12 Cals
The goal for this amrap is to push yourself. Find a scaling option that keeps you moving the entire workout.

After your first round, I want you to look at the clock. If it took your 3 minutes to finish the first round, you now want to maintain that every round. Demand more of yourself on this workout.

Saturday-Team

CrossFit Slake – CrossFit

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Metcon

Metcon (Time)

Teams of 2

2 Rounds For Time

80 Russian Swings 70/53, 53,44

40 Deadlifts 225/155, 205/145

80 Burpee Over Bar

400m Run with KB
Both athletes will run at the same time so you can switch kb however. No resting kb on shoulder or back.

CrossFit -Friday

CrossFit Slake – CrossFit

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Push Jerk

All reps will be taken from the ground. Build in weight each set. If your form goes to crap, lower the load and focus on technique. If you are going light, then add about 4 more sets or until folks are finished.

Metcon

Metcon (Time)

3-6-9-12-9-6-3

Push Jerk (choose your weight)

15/12 calories after each set

*There is a 15 minute hard cap*

*Record your weight in the notes

CrossFit-Thursday

CrossFit Slake – CrossFit

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Metcon

Metcon (AMRAP – Reps)

“Tabata What”

T1: Bike or Row

T2: Lunge

T3: Toes To Bar

T4: Push Ups

T5: Pull Up

*Rest 1 minute before moving to next tabata
Athletes will complete one full tabata(4min) before moving on to the next. The goal with a tabata workout is to try and maintain the same reps each time.

Ex; If you hit 20 air squats in the first 20s, you number to hit is 20. If you hit 14 on your next 20s, your new score is 14.

Cash Out

Suns Out Guns Out

Alternating Tabata

T1: Banded Tri Cep Pull Down

T2: Double DB Bicep Curls (Light)