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WORKOUT   OF   THE   DAY

191101

31/10/2019

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Picture
CrossFit (Performance)
A.
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as possible
Rest 2 minutes between sets.

B.
“Karen”
For time:
150 Wall Ball Shots (20/14 lbs)

Compare results to August 16, 2019.


CrossFit (Fitness)
A.
Every 90 seconds, for 18 minutes (3 sets each) of:
Station 1 – Left Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1
(place front foot on a platform approximately 2-4″ higher than back foot)
Station 2 – Right Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1
Station 3 – Ab Wheel or Barbell Roll-Outs x 8-10 reps @ 3010
Station 4 – Reverse Snow Angels x 15 reps @ 2020

B.
For time:
500 Meter Row
50 Wall Ball Shots
500 Meter Row

Compare results to August 16, 2019.



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191031

30/10/2019

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CrossFit (Performance)
A.
Three sets of:
Pause Deadlift x 6 reps
(pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60% of 1-RM and build by feel)
Rest 60 seconds
50-Foot Handstand Walk (or 20-30 Handstand Shoulder Taps)
Rest 60 seconds

B.
Two rounds for time of:
800 Meter Run
42 Kettlebell Swings (24/16 kg)
24 Pull-Ups


CrossFit (Fitness)
A.
Three sets of:
Pause Deadlift x 6 reps @ 1241
(pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60% of 1-RM and build by feel)
Rest 60 seconds
Handstand Hold x 45-60 seconds
(progress from back to wall to nose to wall, and eventually freestanding – choose based on what you can maintain)
Rest 60 seconds

B.
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings
12 Strict Pull-Ups

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191030

29/10/2019

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CrossFit (Performance)
A.
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

Every minute, on the minute, for 5 minutes:
High Hang Clean x 1 rep @ 50-65% of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean

Rest 60 seconds, and then…

Every 2mins, for 6 minutes (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean

B.
Three rounds for time of:
10 Hang Squat Cleans (155/105 lbs)
10 Burpee Box Jumps (24″/20″)


CrossFit (Fitness)
A.
Four sets of:
Russian Step-Ups x 10 reps each leg
Rest 30 seconds
Side Plank x 45 seconds each side
Rest 30 seconds
100-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)
Rest 30 seconds

B.
Three rounds for time of:
10 Burpees
15 Goblet Squats
20 Jumping Lunges

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191029

28/10/2019

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CrossFit (Performance)
A.
Take 20 minutes to build to today’s heavy Push Press

Compare results to June 25, 2019.

B.
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups
8 Strict Pull-Ups
12 Alternating Pistols


CrossFit (Fitness)
A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Landmine Press (Left) x 8-10 reps @ 21X1
Station 2 – Landmine Press (Right) x 8-10 reps @ 21X1
Station 3 – Supine Ring Rows x 8-10 reps @ 2111
Station 4 – Prone Plank x 45-60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
8 Strict Pull-Ups
12 Lateral Box Step-Ups

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191028

27/10/2019

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CrossFit (Performance)
​
The Three Wise Men Tribute
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch
10 Burpees Over the Barbell

(RX+ = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans
20 Pull-Ups

(
RX+ = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots

(
RX+ & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
(
RX+ & RX = 20/14 lbs; Scaled – 14/8 lbs)

CrossFit (Fitness)

“Jeremy Scaled”
Complete as many rounds and reps as possible in 4 minutes of:
5 DB Snatch
10 Burpees Over the Dumbbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 KB Cleans
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots

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191026

25/10/2019

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Picture
CrossFit (Performance)

For time:

100 Wall Ball 20/14 lbs
90 Sit Ups
80 Box Jumps
70 Burpees
60 Overhead Walking Lunge With Plates, 45/25 lbs
50 Hang Clean & Jerks (95/65 lbs)
40 Back Squats (95/65 lbs)
30 Pull-ups
20 Toes to Bar
10 Wall Walks

CrossFit (Fitness)
For time:

100 Wall Balls
90 Sit Ups
80 Step Ups
70 Burpees
60 Overhead Walking Lunge With Plates
50 Alternating Hang DB Clean & Jerks
40 Goblet Squats
30 Ring Rows
20 Hanging Knee Raises
10 Wall Walks

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191025

24/10/2019

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Picture
CrossFit (Performance)
A.
Every 90 seconds, for 24 minutes (4 sets):
Station 1 – Single-Leg Squat (“Pistols”) x 6 reps each leg @ 2111
Station 2 – Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Station 3 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010
Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

B.
For max reps:
4 Minutes of Dumbbell Burpee Box Step-Overs (55/35 lb DBs over 20″ box)

Rest 60 seconds, and then…

C.
For max calories:
4 Minutes of Rowing


CrossFit (Fitness)
A.
Every 90 seconds, for 24 minutes (4 sets):
Station 1 – Single-Leg Squat (“Pistols”) x 6 reps each leg @ 2111
Station 2 – Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Station 3 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010
Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

B.
For max reps:
4 Minutes of Dumbbell Burpee Box Step-Overs (55/35 lb DBs over 20″ box)

Rest 60 seconds, and then…

C.
For max calories:
4 Minutes of Rowing

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191024

23/10/2019

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Picture
CrossFit (Performance)
A.
Five sets for max reps of:
45 seconds of Strict Handstand Push-Ups
Rest 45 seconds
45 seconds of Double-Unders
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 15 minutes of:
10 Left-Arm Dumbbell Push Presses (55/35 lb DB)
10 Right-Arm Dumbbell Push Presses (55/35 lb DB)
15 Dumbbell Goblet Squats (55/35 lb DB)
20 V-Ups


CrossFit (Fitness)
A.
Five sets for max reps of:
45 seconds of L-Seated Dumbbell Presses
Rest 45 seconds
45 seconds of Jump Rope Practice
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 15 minutes of:
10 Left-Arm Dumbbell Push Presses
10 Right-Arm Dumbbell Push Presses
15 Dumbbell Goblet Squats
20 V-Ups

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191023

22/10/2019

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Picture
CrossFit (Performance)
A.
Every 2:30, for 15 minutes (6 sets) of:
3-Position Snatch
(high hang, mid-thigh, from the floor)
Rest as needed

Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics.

B.
For time:
40/30 Calories of Assault Bike (or Rowing)
30 Power Snatches (115/75 lbs)
20 Toes to Bar


CrossFit (Fitness)
A.
Every minute, on the minute, for 15 minutes (3 sets of each):
Station 1 – Double-Kettlebell Overhead Carry x 45 seconds
Station 2 – Landmine Row x 8 reps @ 2111 (Left)
Station 3 – Landmine Row x 8 reps @ 2111 (Right)
Station 4 – Hollow Hold/Rock x 45 seconds
Station 5 – Farmer’s Carry x 45 seconds (heavy!)

B.
For time:
40/30 Calories of Assault Bike (or Rowing)
40 Alternating Dumbbell Snatches

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191022

21/10/2019

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Picture
CrossFit (Performance)
A.
Every 3 minutes, for 18 minutes (6 sets) of:
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 10 reps @ 70-80%

B.
Every 3 minutes, for 15 minutes (5 sets) of:
12 Burpee Box Jump-Overs (24″/20″)
60-Foot Walking Lunges with KB/DB Farmer’s Carry (24/16 kg)


CrossFit (Fitness)
A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Left Leg Bulgarian Split Squat x 8 reps @ 3011
Station 2 – Right Leg Bulgarian Split Squat x 8 reps @ 3011
Station 3 – Front Leaning Rest on Rings x 45 seconds
Station 4 – Reverse Snow Angels x 10 reps @ 3030

B.
Every 3 minutes, for 15 minutes (5 sets) of:
12 Burpee Box Jump-Overs
60-Foot Walking Lunges with KB/DB Farmer’s Carry

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  • Home
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    • Group Fitness / CrossFit >
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    • Corporate Wellness
  • Blog