Split Jerk - Metcon

Friday, July 30, 2021

CFG - Lucas

1130 - 4 of us

Warm Up

2 rounds

20 star jumps

5 inch worm

10 pass through

10 strict press

10 prone press

10 curtsy squat

10 dead bug

with barbell

10 push press from split jerk

10 split jerk

Weightlifting

Every 2 minutes, for 6 minutes (3 sets):

Push Press in Split Jerk Position (2 reps)

*Build over the 3 sets

75-95-105#

Weightlifting

Every 2 minutes, for 6 minutes (3 sets):

Split Jerk 

2 reps @ 80-85% of 1-RM Split Jerk

Tried 125 and it was too heavy; next two sets done at 115#

Metcon

Five rounds for time of

30 Air Squats

20 Kettlebell Swings (24/16 kg)

10 Strict Handstand Push-Ups

13:57.  Scaled to 12 kg KBS and pike push-ups.  Rounds 1 and 2 were around 2:30 and then slowed down to about 3:00 per round.

Metcon - Row / Run

Thursday, July 29, 2021

CFG - Lacey

1230 - Marialaina and me

Warm Up

1 minute of each

jumping jacks

over and under the fence

leg swings

LCR strtch

down dog / cobra

glute bridges

calf stretch

pigeon stretch

couch stretch

Metcon

Every 7 minutes, for 35 minutes (5 sets) for times:

300/250 Meter Row

Rest until the clock reaches 2:00, and then…

400 Meter Run

Note times for both the rowing and running intervals.

I was pleasantly surprised with my performance

Round 1 - 1:09 / 2:17

Round 2 - 1:10 / 2:11

Round 3 - 1:09 / 2:10

Round 4 - 1:10 / 2:07

Round 5 - 1:09 / 2:00

I was challenged to make the last round my fastest and did my best to turn it up.

We had 15 minutes left in class so I finished with

3 x 1 rope climb

3 x 5 GHD sit-ups

Jackie - Bulgarian Split Squats

Wednesday, July 28, 2021

CFG - Lucas

1230 - 7 of us

Warm Up

1 min row

1 min figure four stretch

1 min couch stretch

then 2 rounds of

10 push up mtn climber

10 banded air squat

5 squat and thoracic rotation

5 reverse snow angels

5 banded plank walks

5 ring row negatives

with barbell

6 push press

6 front squat

6 thruster

Metcon

Jackie (Time)

For Time: 

1000m Row 

50 Thrusters, 45# 

30 Pull-ups

I did the row in 4:40; the thrusters at 8:40 (20, 12, 10, 8); jumping pull-ups (5/5/5/5/4/4/2), exactly matching my January 10, 2021 time.

Weightlifting

Three sets of:

Bulgarian Split Squat ( 8 reps @ 30X1)

immediately followed by…

Dynamic Jumping Bulgarian Split Squats (12 reps @ 10X0)

Rest 90 seconds between legs.

Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping Bulgarians without weight.

I did 8 split squats unweighted each round, but was fast on the tempo.  I only did 6 jumping each round and maintained reasonable tempo.

We had 15 minutes left at the end of class so I did 2x 30 second hang and some crossover symmetry.

Metcon

Tuesday, July 27, 2021

CFG - Greg

1130 - 4 of us

Warm Up

3 rounds of 

30 sec row

10 banded pull apart

10 banded strict press

10 banded pass through

10 cat cow

10 scap pull-up

1 minute of triceps stretch / lat stretch / calf stretch

Metcon (AMRAP - Reps)

Every 90 seconds, for 30 minutes (4 sets) for max reps of:

Station 1 – 60 seconds of Dumbbell Floor Press

Station 2 – 60 seconds of Banded Overhead Triceps Extensions

Station 3 – 60 seconds of Double-Unders

Station 4 – 60 seconds of Strict Pull-Ups (pronated, supinated or mixed)

Station 5 – 60 seconds of Rowing (calories)

(choose a weight that you can move throughout the 60 seconds)

DB Floor Press (25#) 26-24-23-23 reps (good pacing)

Banded OH Triceps 19-19-19-19 (broke to shake out arms)

DU 24-26-30-20 (these were rough and I never got a rhythm)

PU 6-6-5-5 (single every 10 seconds)

Row 12-12-12-13 (good pacing)

Metcon (No Measure)

OPTIONAL

Three Sets of:

30-second Hollow Hold

15-20 reps of V-Ups

30-second Superman Hold

15-20 reps of Superman Lifts

I skipped the core work and instead went on an 800m run followed by 20 abmat sit-ups

Deadlift - Metcon

Monday, July 26, 2021

CFG - Greg

1130 - 10 of us

Warm Up

2 minute row

then 2 rounds of

10 lunge twist

20 toy soldiers

15 banded good morning

10 dead bug

10 bird dog

with barbell 10 good morning and 10 deadlift

Weightlifting

In 10 minutes, build to:

Deadlift (2 reps @ 85% of 1-RM Deadlift)

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets):

Speed Deadlift x 3 reps @ 70%

I built up to 2x 255# and then did speed dealifts at 210#.  My speed was not as quick as it was last week at 195#.

Metcon

For time:

50/35 Calories of Rowing

50 Burpee Box Jump-Overs (24″/20″)

There was a 4 minute cap on the row and a 12 minute cap on the workout.  I finished the row in 3:50.  The BBJO were steady, but slow.  I scaled to 20" and got through 40 when time was called.

Bench Press - Metcon

Friday, July 23, 2021

CFG - Lucas

4 of us

Warm Up

60 sec plank hold

60 sec table top stretch

20 wrist circles

20 elbow circles

20 seal swings

20 over and backs

20 freestyle bounce

20 arm circles

20 trunk rotations

10 scorpions up/down

10 push-ups (normal, close grip, left arm our, right arm out)

Weightlifting

Take 20 minutes to build to today’s 1-RM Bench Press

Bench Press 

I made 185# and failed 195#

Metcon

Complete as many rounds and reps as possible in 10 minutes of:

5 Strict Handstand Push-Ups

10 Ring Dips

15 Push-Ups

30 Double-Unders

I scaled to box HSPU, bench dips, knee push-ups and 60 single unders.  I finished 3 rounds and 3 reps at the 10 minute mark.

There was 15 minutes left in class and after recovering, I did 3 rope climbs and 50 abmat sit-ups.

Deadlift - Metcon

Thursday, July 22, 2021

CFG - Lacey

1130 - 4 of us

Warm Up

1 min row

then 2 rounds of

10 lunge twist

20 toy soldier

10 banded good morning

10 dead bug

10 bird dog

Weightlifting

In 10 minutes, build to:

Deadlift (3 reps @ 75% of 1RM )

Immediately followed by…

Weightlifting

Every 2 minutes, for 10 minutes (5 sets):

Speed Deadlift  (3 reps @ 65% of 1RM )

I built up to 225# deadlifts over 10 minutes and then was able to hold good speed at 195# for the (5) sets of speed deadlifts.

Metcon

Two sets for times of:

Row 750/600 Meters

20 Chest-to-Bar Pull-Ups

40 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kg KBs)

Rest the same length of time the first set took you – 1:1 Work:Rest Ratio

I scaled to 600 meter row, 8 chin over bar pull-ups (started strict, but became kiping), and 8 kg kettlebells for the walking lunges.

Round 1 - 6:30

Rest - 6:30 (13:00)

Round 2 - 6:25 (19:25)

Metcon

Wednesday, July 21, 2021

CFG - Lucas

1130 - 6 of us

Warm Up

2 rounds of:

1 min high knee / butt kick

10 boot strappers

10 down facing scorpion

10 reverse snow angel

10 cat cow

banded bench 1-2-3

Metcon

Eleven rounds for time of:

400 Meter Run

11 Dumbbell Thrusters (50/35 lbs)

11 Burpees

Despite scaling, this was as tough as advertised and I did not finish.  I did 300 meter runs, 25# DB thrusters and plank jacks.  I finished Ten rounds in 48:26 and it was a big mental win for me.  The runs were around 2 min and the thrusters were around a minute, but I lost time on the plank jacks.  It was a really good old school Crossfit workout.

Split Jerk - EMOM

Tuesday, July 20, 2021

CFG - Lacey

1130 - 4 of us

Warm Up

2 rounds of

20 star jumps

10 pass throughs

10 strict press

10 prone raise

10 dead bug

10 curtsy lunge

then with barbell

5 press in split

5 split jerk

Weightlifting

Press in Split Position

Every 2 minutes, for 6 minutes (3 sets):

Press in Split (2 reps )

I worked up from 75, 95, 105#

Split Jerk

Every 2 minutes, for 6 minutes (3 sets):

Split Jerk (2 reps @ 75-80% of 1-RM Split Jerk)

Based off of an estimated 155# split jerk, I did all 3 sets at 115#

*This is Week 1/8 in this progression.

Metcon

Every minute, on the minute, for 20 minutes (4 sets of each):

Minute 1 – 15/10 Calories of Rowing

Minute 2 – 20 Kettlebell Swings (32/24 kg)

Minute 3 – 15 Box Jump-Overs (24″/20″)

Minute 4 – 10 Strict Handstand Push-Ups

Minute 5 – Rest

This was as tough as I expected.  I used a 20kg kettlebell and Russian KBS, 20 inch box and did box handstand push-ups.  Even scaled, I could not match the volume.

Round 1 - 13 cal, 20 kbs, 12 bjo, 9 hspu

Round 2 - 13 cal, 20 kbs, 12 bjo, 8 hspu

Round 3 - 13 cal, 18 kbs, 11 bjo, 7 hspu

Round 4 - 13 cal, 16 kbs, 11 bjo, 7 hspu

Back Squat - Metcon

Monday, July 19, 2021

CFG - Paige

1130 - 6 of us

Warm Up

1 minute row 

then 

2 rounds of:

10 banded clamshells

10 banded glute bridges

10 banded squats with pause at bottom

10 pvc trunk twists

10 lateral lunges

10 pvc back squats

10 ankle drivers

Weightlifting

Every 2:30, for 20 minutes (8 sets):

Back Squat 

*Set 1 = 2 reps @ 70%

*Set 2 = 2 reps @ 80%

*Set 3 = 1 rep @ 85%

*Set 4 = 1 rep @ 90%

*Set 5 = 1 rep @ 94%

*Set 6 = 1 rep @ 97%

*Sets 7-8 = 1 rep @ 101%+

The goal of today is to find a 1-RM.

I built up on the percentages:

2x155

2x175

1x185

1x200

1x215

1x225

1x235#

2x185

Metcon

Every 4 minutes, for 12 minutes (3 sets) for times of:

500 Meter Row

10 Hang Squat Cleans (135/95 lbs)

I scaled the cleans to 75# and finished in 3:20, 3:15 and 3:25.  I was finishing the row in just under 2:30 and the cleans cycled OK, unbroken rounds 1 and 2, 5/5 on round 3.

Clean Complex - Metcon

Friday, July 9, 2021

CFG - Lucas

1130 - 9 of us

Warm Up

Hip - Hammy

then 1 min each of

air squat + thoracic rotation

single leg glute bridge hold

tall clean and front squat

cuban press

then PVC warm up

set up review

clean lift off

shifting drill

high pull

slow turn over

front squat

then with barbell

clean lift offs

hang power clean

cleans

Weightlifting

Every 2 minutes, for 20 minutes (10 sets):

Hang Clean + Clean 

Athlete will execute one clean from the hang position, and then one from the floor

Loading per set (by %): 55, 60, 65, 70, 75, 80, 85, 85+, 85+, 85+

I worked up from 75-85-95-105-115-120-125-130-130-130 and felt pretty good about the movements.

Metcon

For time:

1000 Meter Row

50 Pull-Ups

25 Hang Squat Cleans (115/75 lbs)

I scaled to ring rows and 65# hang squat cleans and still barely squeaked under the 12 minute cap at 11:52.  This was tough.

Metcon

Wednesday, July 7, 2021

CFG - Coach Lucas

1130 - 2 of us + Lucas

Warm Up

3 rounds of

30 sec high knees

30 sec arm circles

30 sec butt kicks

30 sec throw down

30 sec banded glute bridge

30 sec banded air squat

then

1 min squat + thoracic twist

1 min triceps stretch puppy dog

1 min 90/90 sit throughs

Metcon (5 Rounds for time)

Every 8 minutes, for 40 minutes (5 sets) for times:

500 Meter Row

400 Meter Run

30 Wall Ball Shots (20/14 lbs)

Please note times for each of your five sets, and then total those times for your overall time. Your goal should be lowest overall time. Athletes should modify distances or repetitions to ensure at least 2 minutes of rest between sets.

I scaled this to 300 meter runs and 12# wall ball shots.  I was finishing the row between 2:15 and 2:30.  I was back from the run in 4:30 to 5:00 and finished the WBS under the 6:30 target per round.

R1 - 5:48

R2 - 6:10

R3 - 6:19

R4 - 6:25

R5 - 6:30

It was a rough workout.  Not sure if it was the heat or my lack of conditioning.  I definitely scaled it right and was doing the wall balls in 20/10.