CrossFit 4982: Friday 171020

Front Squat
EMOM x 10
Build to a Heavy Front Squat

Conditioning
“Double or Nothing”
3 Rounds:
75 Double Unders
50 Air Squats
15 Power Cleans (135/95)

Extra Work
Gymnastics Conditioning 5 Rounds: 60 seconds Light Row 45% of Max Kipping Handstand Push-ups

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Thursday 171019

Split Jerk
EMOM x 10
Build to a Heavy Split Jerk

Conditioning
”Knotted UP”
AMRAP 15:
200m Run
2 Rope Climbs

Extra Work
Gymnastics
Accumulate 20 Repetitions of a deficit handstand push-up. Build in deficit.

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Wednesday 171018

Overhead Squat
10 minutes to build up to a heavy triple

Conditioning
“Freedom Sauce”
AMRAP 3
21 Overhead Squats (95/65)
21 Burpee Over the Erg
Max Calorie Row

Rest 3:00

AMRAP 3
18 Overhead Squats (115/80)
18 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (135/95)
15 Burpee Over the Erg
Max Calorie Row

Rest 3:00

AMRAP 3
12 Overhead Squats (155/105)
12 Burpee Over the Erg
Max Calorie Row

Extra Work
Gymnastics
4×14 Unbroken Chest to Bar Pull-ups
Rest as little as needed between sets

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Tuesday 171017

Deadlift
Build to a heavy set of 5
*15 minute time cap

Conditioning
6 Rounds:
10 Deadlifts (225/155)
15 Toes-to-bar
20 Double Unders

Extra Work
Midline
Accumulate 75 weighted hip extensions (35/25)

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Monday 171016

Back Squat
2 Rounds:
7 Reps @ 78%
5 Reps @ 82%
3 Reps @ 86%
Rest 2:00 between each set of squats

Conditioning
“Fight Gone Bad”
3 Rounds
1:00 at each station:
Wall Balls (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (24/20″)
Push Press (75/55)
Calorie Row
Rest

Extra Work
Snatch
On the Minute x 12 (3 Rounds)
Minute 1 – 2 Reps @ 70%
Minute 2 – 2 Reps @ 73%
Minute 3 – 2 Rep @ 76%
Minute 4 – Rest

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Friday 171013

Gymnastics Strength
EMOM x 10
5 Handstand Push-ups
RX: to floor
RX+: Deficit (45’s/25’s)

Conditioning
“Warpath”
For Time:
800 Meter Run
6 Rounds “The Chief” (135/95)
400 Meter Run
4 Rounds “The Chief” (135/95)
200 Meter Run
2 Rounds “The Chief” (135/95)

“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

Extra Work
Clean and Jerk
On the Minute x 9 (3 Rounds)
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 73%
Minute 2 – 78%
Minute 3 – 83%

Rest 2:00

On the Minute x 3 (1 Round)
Squat Clean + Split Jerk
84 – 86 – 88%

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Thursday 171012

Front Squat
On the 2 minutes x 12
Sets 1 & 2 – 2 Reps @ 78%
Sets 3 & 4 – 2 Reps @ 83%
Sets 5 & 6 – 2 Reps @ 88%

Conditioning
“Turn and Burn”
2 Rounds:
400 Meter Run
30 Thrusters (65/45)

Extra Work
Gymnastics
Kipping Handstand Push-ups
1 Attempt at a max unbroken set

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Wednesday 171011

Barbell Cycling
5 Clusters (135/95)
3 Clusters (155/105)
1 Cluster (185/125)
Rest 2:00
5 Clusters (155/105)
3 Clusters (185/125)
1 Cluster (205/135)
Rest 2:00
5 Clusters (185/125)
3 Clusters (205/135)
1 Cluster (225/145)

Conditioning
AMRAP 15:
12 Reverse Lunges (115/55)
9 Dumbbell Clean and Jerks (115/105)
6 Bar Muscle-ups

Extra Work
Gymnastics
5 x 12 Unbroken Chest to Bar Pull-Ups
Rest as needed between sets

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Tuesday 171010

Gymnastics Conditioning
EMOM x 10
6–10 Toes-to-bar

Conditioning
“Handbag”
60/50 Calorie Row
100 Double Unders
600 Meter Burden Run (20/14# Med Ball)
100 Double Unders
60/50 Calorie Row

Extra Work
Conditioning
Row for Calories
On the Minute x 6: 40 seconds on / 20 off
Rest 1:00
On the Minute x 4: 40 seconds on / 20 off
Rest 1:00
On the Minute x 2: 40 seconds on / 20 off

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Monday 171009

Back Squat
2 Rounds
7 Reps @ 74%
5 Reps @ 78%
3 Reps @ 82%

Rest 2:00 between each set of squats

Conditioning
“Hangman Jury”
3 Rounds:
30 Hang Power Cleans (115/80)
30 Wall Balls (20/14)
30/21 Calorie Row

Extra Work
Ring Muscle-Ups
3 Rounds:
35% of Max Unbroken Muscle-ups
25% of Max Unbroken Muscle-ups
15% of Max Unbroken Muscle-ups

* Rest as little as needed between unbroken sets, and rest 2:00 between rounds.

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Friday 171006

Clean and Jerk
On the Minute x 9 (3 Rounds):
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 70%
Minute 2 – 75%
Minute 3 – 80%

Rest 2:00

On the Minute x 3:
Squat Clean + Split Jerk – 85%

Conditioning
“Tine”
3 Rounds:
500 Meter Row
12 Deadlifts (245/165)
15 Box Jumps (30/24)

Extra Work
Barbell Cycling
For Time:
10 Power Snatches (115/85)
8 Power Snatches (135/95)
6 Power Snatches (165/105)
4 Power Snatches (185/135)
2 Power Snatches (205/155)

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Thursday 171005

Front Squat
EMOM x 6 – Sets of 2:
Sets 1 & 2 – 75%
Sets 3 & 4 – 80%
Sets 5& 6 – 85%

Conditioning
Body Armor 5 “Giant Sets”: 5 Strict Pull-Ups 3 Wall Walks (Video) 10 Strict Ring Dips Gymnastic-based Body Armor to close out the day. As a refresher, a “giant set” is a set not for done time, but done with purpose. We are transitioning immediately from movement to movement, as if it’s one giant set. The ring dips do not need to be unbroken, but we want to choose a difficulty that allows for the first set to be unbroken (band as required).

Extra Work
Odd Object Conditioning
3 Rounds:
100 Meter Heavy Prowler Push
1:00 Kettlebell Hold (2 x 70/2 x 53)

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Wednesday 171004

Handstand Push-up Test
Max Strict Handstand Push-ups
1 attempt

“Weightlifting Wednesday”
Push Press
5-4-3-2-1
Rest 3 min between sets

Conditioning
“Pushed Around”
Every 3:00 x 4 Rounds
15/12 Calorie Row
10 Bar Facing Burpees
Max Push Press (135/95)
No rest between rounds

Extra Work
Gymnastics 5 x 10 Unbroken Chest to Bar Pull-Ups
Rest as needed between sets

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Tuesday 171003

Back Squat
2 Rounds:
7 Reps @ 70%
5 Reps @ 75%
3 Reps @ 80%
Rest 2:00 between each set of squats

Conditioning
“Undertow”
5 Rounds:
200 Meter Run
30 Double Unders
9 Hang Squat Cleans (115/80)

Extra Work
Midline
For Quality:
21-18-15-12-9
Weighted Abmat Sit-Ups (25/15)
Weighted Hip Extensions (25/15)

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Monday 171002

Weightlifting
Squat Snatch
On the Minute x 12 (3 Rounds)
Minute 1 – 3 Reps @ 70%
Minute 2 – 2 Reps @ 75%
Minute 3 – 1 Rep @ 80%
Minute 4 – Rest

Conditioning
“Eighteen Wheeler”
AMRAP 18:
18 Calorie Row
15 Wall Balls (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes-to-bar

Extra Work
Pause Overhead Squat
Build to a Moderate Single
3 second pause

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Friday 170929

Clean and Jerk
EMOM x 13
Min 1–8: 2 Squat Cleans + 1 Split Jerk
Min 9–13: 2 Pausing Clean Deadlift
2 Second Pause at Knee
*Performed at 70% of Clean and Jerk

Conditioning
For Time:
21 Bar Facing Burpees
21 Power Cleans (135/95)
21 Barbell Facing Burpees

Midline
EMOM x 12
Odd: 15 GHD Sit-Ups
Even: 20 Hip Extensions

Extra Work
Midline Conditioning
Accumulate 3:00 L-Sit
Every Break, 3 Power Cleans (185/135)

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Thursday 170928

Conditioning
For Time:
800 Meter Run
50 Overhead Squats (45/35)
800 Meter Run
50 Thrusters (45/35)
800 Meter Run
50 Front Squats (45/35)

Extra Work
Rope Climbs
7 Sets, Not For Time:
1 Legless + 1 Legged

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Wednesday 170927

“Weightlifting Wednesday”
Pausing Front Squat (3 sec in bottom)
Build to a heavy single

Front Squat
Build to a heavy single

* 15 minute time cap

Conditioning
AMRAP 8:
10 Toes to Bar
30 Double Unders

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Tuesday 170926

Conditioning
“Captain Crunch”
AMRAP 4:
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
then
Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
then
Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
then
Max Calorie Row in Time Remaining

Extra Work
Run Conditioning
On the Minute x 5:
200 Meter Run

Rest 2:00

On the Minute x 5:
200 Meter Run

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Monday 170925

Weightlifting
EMOM x 16
Min 1–8: Hang Power Snatch + Power Snatch (70%)
Min 9–16: 1 Pausing Overhead Squat + 1 OHS (70%)
2 second pause in bottom

Conditioning
“Double Take”
AMRAP 15:
55 Power Snatches (95/65)
55 Pull-Ups
55 Cal Row or 40 Cal Assault Bike
55 Handstand Push-ups

Extra Work
Midline
50 GHD Sit-Ups
50 Hip Extensions
35 GHD Sit-Ups
35 Hip Extensions
20 GHD Sit-Ups
20 Hip Extensions

*Programming modified from Ben Bergeron’s CompTrain