Apr
11

"Max Effort Testing"

012_yellow_april_single leg deadlift

Context: Competition

Skill Practice Warm Up: Each minute on the minute for 5 minutes, perform 30s of double unders or attempts.

Metabolic Conditioning: “Year End Goals” (YEG) and ‘Max’ Effort Testing

Choose 2 – 3 to test. Try to do one Strength movement, one Gymnastic, and one small Met-Con. Test Front squat if you didn’t get a chance to earlier this month. Here are a some ideas on what to test (But don’t feel limited by this list)

Max effort 400m run

Max effort 200m run

Max effort 100m run

Max effort 800m run

Max effort 1 mile run

Max effort 100m row

Max effort 250m row

Max effort 500m row

Max effort 1000m row

Max push-ups in a minute

Max consecutive push-ups (no dropping off of toes)

Max sit-ups in a minute (abmat, feet unanchored)

Tabata Squats

Max consecutive kipping pull ups (not dropping off the bar, interrupted kipping is fine)

Max consecutive strict pull ups

Max weight from the floor to overhead (Clean and Jerk)

Max weight deadlift

Max weight overhead squat

Max consecutive double unders

Max height box jump

Max distance broad jump

Max weight bench press

Max weight Turkish get-up

Annie” 50-40-30-20-10 Double unders and sit ups (for time)

Baseline” 500m row, 40 squats, 30 sit-ups, 20 push-ups, 10 pull-ups (for time)

Grace” 30 clean and jerks for time (135/95/55)

Like a G6” (if you missed it last week)

Coaching Tips: This is not meant to be a haphazard open gym day – work together in groups so you can have people to do the tests with, and/or help you count reps. Be smart about the order of the movements (you don’t want to do something that will hurt the results of the next thing).  If you missed the front squat testing, I recommend doing that as one of the tests today.

Optional ‘Cash Out’: Baseline, Annie, or Grace

Apr
10

"Crimson Leaves"

014_yellow_april_kids crossfit

Context: Practice

Skill Practice Warm Up: Perform 3 sets of L-sits on the rings or paralettes. Use a variation that will get you 10-30s per set. Don’t forget to point your toes!

Strength: 8×1 back or box squat (8 sets of 1 rep, same weight across, approximately 90 – 100% of max for back squat, 75 – 90% 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) basics video here.

Metabolic Conditioning: “Crimson Leaves”

8 minute AMRAP (as many rounds as possible)

40′ oh plate lunge (Health: 10#/15#, Athletic: 15#/25#, Performance: 25#/45#)

20′ shuttle run with line touch, 8 reps (4 round trips, out and back = 2 reps)

10 kipping handstand push-ups (Health:10 dumbbell shoulder press at 15-30, Athletic: 10 kipping to one AbMat, / Performance: 10 head to floor)

Scaling Guide: 3 – 5 rounds, about 2 min per round. Scale Up: 2/4″ deficit on the kipping HSPU.

Optional ‘Cash Out’: 50m farmer carry, 15 wall ball, 4 min

Apr
8

"The Avengers"

010_yellow_april_mindflex

Context: Practice

Metabolic Conditioning: “The Avengers”

For time.Teams of 3.

2000m row (one person working at a time)

5 rope climbs 15’ (Health: 2 rope lay downs = 1 rope climb), one person at a time

400m sandbag carry (Health: 45lbs, Athletic*: 60lbs, Performance: 80lbs), or 2 plates shared between partners (15/25/45), all partners run together

20 ‘heavy’ front squats (Health: 55#/85#, Athletic: 85#/125#, Performance: 125#/185#), partners can help get the bar off the floor

40 kipping pull ups while one partner hangs (the other can rest)

60 push ups while partners both hold elbow or straight arm plank

80 American kb swings (Health: 18#/26#, Athletic: 26#/35#, Performance: 35#/53#), 2 kettlebells per team working (two people at once)

1000m row (one person at a time)

Scaling Guide: 25 – 33 min

Apr
7

"Red Meat"

013_yellow_april_goblet squats

Context: Practice

Skill Practice Warm Up: Spend 10 minutes working up to a challenging power clean and jerk (80-90%) or do 3 reps on the minute for 6 minutes at 50-60%.

Metabolic Conditioning: “Red Meat“

           For time. 4 rounds

10 clean and jerks (Health: 45#/65#, Athletic: 65#/85#, Performance: 85#/135#)

12 ring dips (Health: 8 box/bench dips, Athletic: 8 box or bench dips/ 8 ring dips, Performance: 12 reps)

400m run or 2 rounds of 30 double unders, 5 burpees

1 minute rest

Scaling Guide:  17 – 23 min, about 5 min per round including the rest. Scale Up: 105#/155# bar and 3/6 muscle ups instead of ring dips, perform 30s of plank during each ‘rest’.

Apr
6

"Drumstick"

002_yellow_april_ single leg deadlift_edited-1

Context: Competition

Strength: 6×3 back or box squat (6 sets of 3 reps, same weight across, approximately 85 – 95% of max for back squat, 75 – 85% of your back squat max for box squats)

Super Set: 6×5 single arm ring row (6 sets of 5 reps, “across,” scale to the same challenge) basics video here.

Metabolic Conditioning: Drumstick“

6 minute AMRAP (As many rounds as possible)

8 dumbbell hang power cleans (Health: 15#/20#, Athletic: 20#/30#, Performance: 30#/45#)

8 dumbbell push press (same)

40ft walking lunge

Scaling Guide: 4-7 rounds, about 45s per round. Scale Up: Use 53/35lb kettlebells instead of dumbbells

 

Optional ‘Cash Out’: 5 pull ups, 10 goblet squats, 4 minutes

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