Sep
19
A. Back Squat: 3 x 3 @85%, 3 x 1 @90%. Rest 2:00 minutes B. Every Minute on the minute for twenty minutes of: Minute 1: 100 Ft. Front Rack Carry (53s/35s) Minute 2: 15 Russian Swings (70/53) Minute 3: 5 High Box Jumps (30/24) Minute 4: 15 Weighted situps...
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Sep
18
A. In a Thirty Minute Window with a partner: 400 Double Unders Remaining time: Max Distance on the Rower *Score = total distance completed L2: (Double Under Attempts) L1: (Single Unders) Alternate Options: Max Distance on Bike Max Distance Sled-pull Power-walk Max Distance Run
Sep
17
A. Gymnastics Endurance Week #1 Handstand Push-up: 3 x Sub-Max (any style). Rest :45 seconds Rx+:(Strict) Beginner: Box Push-ups Strict Pull-ups: 3 x Sub-Max: Rest :45 seconds Set #1: Wide Grip, Pronated Set #2: Shoulder width Grip, Supinated Grip Set #3: Close Grip Supinated Grip *Beginner: Partner Assisted B. As Many...
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Sep
16
A. With an empty barbell or PVC: 3 Rounds of: 2 Muscle Snatch + 2 Overhead Squats + 2 Squat Snatch 1 Squat Clean + 1 Jerk 5 RDLs 10 X-Band Walks Left/Right *Add light weight each set. Rest as needed between movements. This warm-up should take the full 12 ...
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Sep
14
A. In Teams of 3 5 Rounds of: Max Reps Station 1: Wallballs (20/14) x :60 seconds Station 2: Burpees x :60 seconds Station 3: Rope Climbs x :60 seconds Station 4: Rest Station L2: (14/10) (Half Rope Climbs, ground to standing) L1: (10/8) (Bike or Row for calories in...
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Sep
13
A. Warm Up: Toes to Bar Push-ups Air Squats B. “New Workout Plan” Two Rounds for Time of: 75 Air Squats 50 Push Ups 25 Toes to Bar 800 meter Run Rx+:(50 Alt. Pistols each round in place of Air Squats) L2: (50 Air Squats) (30 Box Push-ups) (Knee Lifts)...
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Sep
12
New 4-week gymnastics series coming to the gym in October! For more info and to enroll visit: www.crossfitsouthcobb.com/gymnastics A. Back Squats: 3 x 3 @80%, 3 x 2 @85%. Rest 2:00 Minutes Inverted Rows, Pronated Grip: 4 x 10 w. 1 count pause at the top of each rep....
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Sep
11
A. As Many Rounds as Possible in Thirty Minutes with a Partner of: Single Arm Farmer Carry x :60 seconds Max Bike or Row for Cals x :60 seconds Single Arm OH Carry x :30 seconds (:15 seconds each arm) Hollow Hold x :20 seconds *One athlete completes a full...
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Sep
10
A. Grab Barbells, Boxes, Set-up pull-up scaling, ect. *Perform 5 Reps of each movement and making sure your scaling is on point *Squat Clean Thruster: Build to desired MetCon Weight in 3 sets. Rest :60 seconds *In between sets set-up remaining equipment/scaling B. "9/11" For Time: 2001 meter Row 11 Squat...
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Sep
09
A. Touch n Go Power Snatch Skill Sets: 3 x 3-4, building in weight. Rest :60-:90 seconds Beginner: Deadlift (trap bar or straight bar): 3 x 8. Rest :60 seconds B. Every Minute on the Minute for 20 Minutes: Minute 1: 100 Meter Sprint Minute 2: 6 Touch n Go...
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