Apr
17

"Bootlegger’s Turn"

003_yellow_april_kids crossfit pow-wow

Context: Practice

Strength: 8×1 back or box squat (8 sets of 1 rep, same weight across, approximately 90-100% or above max for back squat, 85-95% of your back squat max for box squats)

Super Set: 8×3 single arm ring row (8 sets of 3 reps, “across,” scale to the same challenge)

Metabolic Conditioning:Bootlegger’s Turn

For Time. 5 Rounds

12 deadlift (Health: 75#/105#, Athletic: 105#/155#, Performance: 155#/225#)

15 wall ball (Health: 8#-9ft/10#-10ft, Athletic: 10#-9ft/14#-10ft, Performance: 14#-9ft/20#-10ft)

12 Bootlegger Burpees – burpee + 20ft shuttle run, must face your lane (no laying down sideways) – 6 round tips

1 min rest

Scaling Guide: 16 – 22 minutes, Scale Up: 185#/275# deadlifts and put a 20″/24″ inch box in your lane to jump on and over every shuttle rep

Apr
15

"Here comes Helen!"

018_yellow_april_rowsjpg

Context: Practice

Mobility: Ankle and Wrist

Skill Practice Warm Up: Spend 12 minutes working up to a challenging squat snatch (90-90%) or do 2 reps on the minute for 7 minutes (at 50-60%)

Metabolic Conditioning: “Helen“ OR Team Helen

For time – 3 rounds

400m run

21 American kettlebell swings (Performance: 53lb, Athletic*: 35lb, Health: 26lb)

12 kipping pull-ups

Scaling Guide: 8 – 14 min, about 3-4 min per round, Scale Up: 53/70lb kettlebell and chest-to-bar pull-ups

OR

“Team Helen” 3 rounds for time.

400m run together

42 kettlebell swings (Performance: 53lb, Athletic*: 35lb, Health: 26lb) – split as desired

24 pull-ups – split as desired

Scaling Guide: 12 – 18 minutes, about 4 min per round.

 

Apr
14

"Wicked Sand"

023_yellow_april_celebrating prs

Context: Practice

Strength: 7×2 back or box squat (7 sets of 2 reps, same weight across, approximately 90 – 100% of max for back squat, 75 – 90% of your back squat max for box squats)

Super Set: 7×4 single arm ring row (7 sets of 4 reps, “across,” scale to the same challenge) basics video here.

Metabolic Conditioning: “Wicked Sand”

In 7 minutes

Row 40 calories

then max rounds

40′ bear crawl

12 single arm overhead squats (Health: 15lb / Athletic: 30lb* / Performance: 45lb)

12 box jumps (Health: 8″/12″, Athletic: 12″/20″, Performance: 20″/24”)

Scaling Guide: 3 – 6 rounds. Scale Up: 35/53lb kb, 24/30″ box

 

Optional ‘Cash Out’: 16 suitcase lunge steps, 25 cal row, 3 rounds

Apr
13

"Wake Up Little Suzie"

028_yellow_april_crossflex

Context: Practice

Skill Practice Warm Up: Spend 6 minutes working up to a max effort weighted pull up (strict).

Metabolic Conditioning: “Wake Up Little Suzie

15 minute AMRAP (as many reps as possible)

200m run with medicine ball (Health: 8#/10#, Athletic: 10#/14#, Performance: 14#/20#) or 20′ (6m) out and back ‘shuttle’ run (no line touch) x 10 with ball

6 db weighted pull-ups, kipping allowed (Health: ring row / Athletic: 5#/10#, Performance: 10#/30#)

12 push-ups

24 butterfly sit-ups

Scaling Guide: 4-7 rounds, about 3 min per round, Scale Up: 45lb/20lb weighted pull-ups and GHD sit-ups

Apr
12

"Atlas Rise"

005_yellow_april_kids crossfit

Context: Practice

Skill Practice Warm Up: Spend 6 minutes working on kipping drills geared toward pull ups, chest to bar pull ups, and bar muscle ups.

Strength: 7×1 Power Snatch – 1 of 14 (7 sets of 1 rep, same weight across, approximately 65 – 75% of max snatch)

Super Set: 7×3 Half Kneeling Single Arm DB Shoulder Press (7 sets of 3 reps, “across,” scale to the same challenge) Video here.

Metabolic Conditioning: “Atlas Rise

For time. 3 rounds

15 Hang Power Cleans (Health: 45#/65#, Athletic: 65#/95#, Performance: 95#/135#)

15 Burpees

Scaling Guide: 4 – 9 min, about 2 min per round

Optional ‘Cash Out’: 60s plank, 50 double unders, 4 rounds

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