Bench Press 6-6-6
Bench Press 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Pre Workout / Skill
Overhead Squat 5-5-5 & 7 RFT: Overhead Squats and Burpees
Overhead Squat 5-5-5
Overhead Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* New weekly cycle begins (5/4/3/2/1)
7 RFT: Overhead Squats and Burpees
7 rounds for time of:
7 Overhead Squats (95#/65#)
10 Burpees
* This should be a fast WOD. Goal should be all sets of OHS are Unbroken so scale load accordingly.
Photo by @robcwilson
New strength series for OHS starts today. Each week we will decrease the reps by one. We are also in the middle of our latest Bench Press series as well which will be later this week.
The Overhead Squat
New strength series for OHS starts today. Each week we will decrease the reps by one. We are also in the middle of our latest Bench Press series as well which will be later this week.
The Overhead Squat
Overhead Squat 5-5-5
Overhead Squat 5-5-5
Overhead Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* New weekly cycle begins (5/4/3/2/1). Use mats for misses.
Lifting: Weighted Chest-to-bar Pull-ups and Weighted Ring Dips & AMRAP 20 mins: Bar Muscle-ups, Hand Release Push-Ups, Air Squats and Row Calories
Lifting: Weighted Chest-to-bar Pull-ups and Weighted Ring Dips
Weighted Chest-to-bar Pull-up 3-3-3-3-3, using heaviest weight per set
Weighted Ring Dip 3-3-3-3-3, using heaviest weight per set
* Alternate sets. Movements should be strict. Scale to strict BW or to weighted/BW strict pull-ups, scale to BW dips
AMRAP 20 mins: Bar Muscle-ups, Hand Release Push-Ups, Air Squats and Row Calories
Complete as many rounds as possible in 20 mins of:
5 Bar Muscle-ups
10 Hand Release Push-Ups
15 Air Squats
20 Row Calories
* Sub C2B pull-ups or Supine Ring Rows for Bar MU
Photo by @robcwilson
Lifting: Weighted Chest-to-bar Pull-ups and Weighted Ring Dips
Lifting: Weighted Chest-to-bar Pull-ups and Weighted Ring Dips
Weighted Chest-to-bar Pull-up 3-3-3-3-3, using heaviest weight per set
Weighted Ring Dip 3-3-3-3-3, using heaviest weight per set
* Alternate sets. Scale C2B to strict BW or to weighted/BW strict pull-ups, scale to BW dips
Front Squat 4-4-4-4 & AMRAP 15 mins: Curtis P, Box Jumps and Sit-ups
Front Squat 4-4-4-4
Front Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Curtis P, Box Jumps and Sit-ups
Complete as many rounds as possible in 15 mins of:
5 Curtis P’s (95#/65#)
10 Box Jumps (24″/20″)
15 AbMat Sit-ups
* Curtis P = 1 Power Clean + 1 Right Leg static lunge + 1 Left Leg static lunge + 1 Push Press unbroken (lunges are in place)
Photo by @robcwilson
This complex of power clean, front rack alternating lunge on each leg and a push press is a combination of multiple functional movements that adds fatigue as you go and hits the entire body. Expect some sore glutes! Video demo linked above of the Curtis P.
This complex of power clean, front rack alternating lunge on each leg and a push press is a combination of multiple functional movements that adds fatigue as you go and hits the entire body. Expect some sore glutes! Video demo linked above of the Curtis P.
Advanced RX: Lifting: Squat Clean + Front Squat + Push Jerk
Advanced RX: Lifting: Squat Clean + Front Squat + Push Jerk
Squat Clean 1-1-1, using heaviest weight per set
Front Squat 1-1-1, using heaviest weight per set
Push Jerk 1-1-1, using heaviest weight per set
* Complex. Use mats.
Advanced RX: Lifting: Squat Clean + Front Squat + Push Jerk & Chipper: Muscle-ups, Front Squats, Row, KB Swings, and Wall Balls & AMRAP 6 mins: Rows and Hollow Rocks
Advanced RX: Lifting: Squat Clean + Front Squat + Push Jerk
Squat Clean 1-1-1, using heaviest weight per set
Front Squat 1-1-1, using heaviest weight per set
Push Jerk 1-1-1, using heaviest weight per set
* Complex.
Chipper: Muscle-ups, Front Squats, Row, KB Swings, and Wall Balls
For time:
10 Muscle-ups
20 Front Squats (205#/145#)
30 Row Calories
40 Kettlebell Swings (70#/53#)
50 Wall Balls (20#/14#)
AMRAP 6 mins: Rows and Hollow Rocks
Complete as many rounds as possible in 6 mins of:
Row 200m
20 Hollow Rocks
Photo by @robcwilson
2018 Reebok CrossFit Games Season Schedule
2018 Reebok CrossFit Games Season Schedule
THE OPEN IS COMING!
FIVE WEEKS – FEB. 22-MARCH 26
- 18.1- Feb. 22-26
- 18.2- March 1-5
- 18.3- March 8-12
- 18.4- March 15-19
- 18.5- March 22-26
Registration for the Open begins Thursday, Jan. 11, 2018.
The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition.
Anyone aged 14 or older can compete. All you have to do is sign up at Games.CrossFit.com and log your score each week. Workouts are released on Thursdays at 5 p.m. PT, and all SRCF athletes will be able to complete the workout for the week each Friday and submit their score. Scores are due before 5 p.m. PT the following Monday. You must complete the workouts at a CrossFit affiliate with a judge.
The Open offers two versions of each workout, scaled and Rx’d. The scaled option makes the event all-inclusive. All athletes can compare their results to others worldwide, regionally, by age or within their own gyms. An official CrossFit Games app will be available in late January, which will focus on your own personal performance in the Open.
At the end of five weeks, the fittest in the world move on to the next stages of competition: the Regionals and the Online Qualifier.
Shoulder Press 5-5-5 & 3 RFT: Toes-to-bars, Dumbbell Hang Squat Cleans and Double Unders
Shoulder Press 5-5-5
Shoulder Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Toes-to-bars, Dumbbell Hang Squat Cleans and Double Unders
3 rounds for time of:
21 Toes-to-bars
12 Dumbbell Hang Squat Cleans (50#/35#)
75 Double Unders
Photo by @robcwilson
Skill Work & Alt EMOM 15 mins: Rows, Deadlifts and Rope Climbs
Skill Work
Skill practice:
* Handstand Push-ups or Walk
* Rope Climb
* Muscle-up
* Bar Muscle Up
* You an also work on strict pull-ups, dips, progressions, or foot lock practice. Practice skills you need to work on. If you can kind of do the skill, focus on progressions, form & technique.
Alt EMOM 15 mins: Rows, Deadlifts and Rope Climbs
Every 1 min for 15 mins, alternating between:
Row 150m (M)/125m (F)
10 Deadlifts (225#/155#)
2 Rope Climbs 15 ft
Photo by @robcwilson
71 year old man runs a record 5 1/2 minute mile by running once every three days and lifting on the other days. There’s hope for me yet.
“71-Year-Old Sets Blazing Fast Mile World Record—on Low Mileage,” Runner’s World.
71 year old man runs a record 5 1/2 minute mile by running once every three days and lifting on the other days. There’s hope for me yet.
“71-Year-Old Sets Blazing Fast Mile World Record—on Low Mileage,” Runner’s World.