CrossFit 4982: Friday 180518

Conditioning

AMRAP 20:
200 Meter Run
20/14 Calorie Row
2 Rounds: 4 Bar Muscle-ups, 8 Kipping Handstand Push-ups, 16 Air Squats

*Scale to strict "Cindy": 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats

Extra Work

Buy-In: 30 Dumbbell Overhead Walking Lunge (50/35)
3 Rounds:
10 Deadlifts (245/165)
20 Wallballs (20/14)
50 Double Unders
Cash-Out: 100′ Dumbbell Overhead Walking Lunge (50/35)

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Thursday 180517

Skill Development

Kipping Toes to Bar

“Meat Paws”

4 Rounds:
21/15 Calorie Row
15 Toes to Bar
9 Hang Power Snatch (95/65)

Extra Work

Midline Conditioning

Not Fot Time:
50-40-30-20-10:
AbMat Sit-Ups
Hip Extensions

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Wednesday 180516

“Power Outage”

AMRAP 5:
Buy-In: 100 Double Unders
12 Power Cleans (115/80)
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:
Buy-In: 100 Double Unders
8 Power Cleans (135/95)
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:
Buy-In: 100 Double Unders
4 Power Cleans (155/105)
4 Burpee Box Jump Overs (24/20)

Extra Work

Bike Recovery

20 Minute Recovery Effort

Tempo Front Squat

On the minute x 10
6 seconds down, 1 second pause in bottom
Min 1–5 @ 75%
Min 6–10 @ 80%

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Tuesday 180515

Overhead Squat

5–3–3–1–1–1–1

Conditioning

2 Rounds for time:
Row 500m
30 Wallballs
Run 400m

Extra Work

Midline Conditioning

21-18-15-12-9:
GHD Sit-Ups

After each set – :15 Second L-Sit Hold

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Monday 180514

Gymnastics

Pull-ups (strict & kipping)
work up to:
3 x 3 Strict
3 x 5 Gymnastics Kipping
3 x 7 Butterfly Kipping
*modify to ring rows, banded strict, & banded kipping

Fran

21–15–9
Thrusters (95/65)
Pull-ups

Extra Work

Midline

21-18-15-12-9:
Calorie Row
Med-ball GHD Sit-Ups (20/14)

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Friday 180511

Overhead Squat

Build to a Heavy Double

Conditioning

“TKO”

For Time:
50/35 Calorie Row
27 Chest to Bar Pull-Ups
21 Power Snatches (115/80)
15 Overhead Squats (115/80)
9 Squat Snatches (115/80)

Extra Work

Midline

21-18-15-12-9:
GHD Sit-Ups

After each set:
:15 Second L-Sit Hold + 4 Kipping Ring Muscle-ups

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Thursday 180510

Skill Development

Power Clean

Pulling & receiving mechanics; cycling
Build to a set of 5–7

Conditioning

3 Rounds for time:
400m Run
21 Box Jumps
21 Power Cleans (155/105)

Extra Work

Row Conditioning

5 Rounds:
30/21 Calorie Row
Rest 1:00 between. Score is slowest round.

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Wednesday 180509

Hang Squat Clean

Build to Heavy Single
The focus here is movement over loading.

"Under the Lights"

AMRAP 8:
3 Hang Squat Clean (95/65)
3 Toes to Bar
6 Hang Squat Clean (95/65)
6 Toes to Bar
9 Hang Squat Clean (95/65)
9 Toes to Bar

Up by (3) reps each round

Extra Work

Midline

3 Giant Sets:
10 Barbell Good Mornings
Max Strict Ring Dips

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Tuesday 180508

“Play Dead”

AMRAP 5:
Buy-In: 600 Meter Run
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

rest 5 minutes

AMRAP 5:
Buy-In: 400 Meter Run
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
rest 5 minutes

AMRAP 5:
Buy-In: 200 Meter Run
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

Extra Work

Gymnastic Conditioning

AMRAP 7:
3 Bar Muscle-ups
5 Strict Handstand Push-ups

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Monday 180507

Back Squat

10 Reps @ 72%
8 Reps @ 77%
6 Reps @ 81%
4 Reps @ 85%
2 Reps @ 90%
Rest 2:00 between sets

Conditioning

”Spin Doctor”

AMRAP 16:
30 Double Unders
15 Wallballs (20/14)
30 Double Unders
15 Kettlebell Swings (53/35)

Extra Work

Squat Snatch

Build to a moderate, but not a heavy. Pause for 2 seconds at the knee on the deadlift.

Then…

On the Minute x 9 – 1 Repetition
Minute 1 – 74%
Minute 2 – 77%
Minute 3 – 80%
Repeat this cycle (2) additional times.

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Friday 180504

Conditioning
Teams of 3
For Time:
100/75 Calorie Row
100 Box Jump Overs (24″/20″)
100 Power Snatches (95/65)
100 Thrusters (95/65)
100 Chest to Bar Pull-ups
100 Thrusters (95/65)
100 Power Snatches (95/65)
100 Box Jump Overs (24″/20″)
100/75 Calorie Row

Extra Work
Handstand Walk Practice
5 Rounds, Not for Time:
30 Double Unders
50′ Handstand Walk

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Thursday 180503

Skill Development
Barbell Cycling
Power Clean, Push Jerk, Cluster

Conditioning
“Rack City”
For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats
10 Clusters (155/105)

Extra Work
Snatch Skills
On the 1:30 for 7 Sets:
Pausing Snatch Deadlift
Low Hang Squat Snatch (Drop Bar From Overhead)
Squat Snatch

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Wednesday 180502

Skill Development
Rowing
Bar-facing Burpees

Conditioning
For Time:
1500 Meter Row
35 Bar-facing Burpees
50 Box Jumps (24/20)
35 Bar-facing Burpees
1500 Meter Row

Extra Work
Midline
1 Round, Not for Time:
35 GHD Sit-Ups
1 Minute L-Sit (Accumulated)
35 GHD Sit-Ups

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Tuesday 180501

Squat Snatch
Build to a Heavy Single

Conditioning
”Ring of Fire”
AMRAP 9:
1 Ring Muscle-up
1 Squat Snatch (135/95)
2 Ring Muscle-ups
2 Squat Snatches (135/95)
3 Ring Muscle-ups
3 Squat Snatches (135/95)

Up by (1) rep each round

Extra Work
Bike Conditioning
2 Rounds, Not for Score:
Minutes 0:00 – 5:00 – Light Pace
Minutes 5:00 – 8:00 – Moderate Pace
Minutes 8:00 – 10:00 – Fast Pace

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Monday 180430

Back Squat
10 Reps @ 70%
8 Reps @ 75%
6 Reps @ 79%
4 Reps @ 83%
2 Reps @ 88%
Rest 2 minutes between

Conditioning
For Time:
10-8-6-4-2
Deadlift (275/185)
Bench Press (185/115)
Squat Clean (135/95)

Extra Work
Accessory
3 Sets of 12 – Romanian Deadlifts
3 Sets of 8 – Sumo Deadlift
3 Sets of 1 Minute – Double Medball Hold (30/20)
Rest 2 minutes between all sets.

Deadlifts: Moderate loads, go by feel. Wall Ball: Hold across abdomen.

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Friday 180427

Deadlift
Build to a heavy set of 2

followed by…

3 sets of 7 @ 80% of above load

Conditioning
“Belt Buckle”
For time:
1,000m Row
30 Deadlifts (225/155)
50 Barbell-facing Burpees

Extra Work
Midline
21–18–15–12–9 GHD Sit-ups
15 second L-sit hold after each set

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Thursday 180426

Skill Development
Running efficiency

Conditioning
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max Thrusters (95/65)

Extra Work
3 Giant Sets:
Max Strict Pull-ups
Max Body Weight Bench Press
Rest 3:00 between sets

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Wednesday 180425

Strict Handstand Push-ups
Alternating on the minute x 12 (6 rounds):
Odd: 50 Double Unders
Even: Max Strict Handstand Push-ups

Back Squat
10 reps @ 70%
8 reps @ 73%
6 reps @ 77%
4 reps @ 81%
2 reps @ 86%

Rest 2:00 between sets

Extra Work
Alternating on the minute x 14:
Odd: 15/12 Calorie Assault Bike
Even: 30 seconds Max Medicine Ball Cleans (20/14)

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Tuesday 180424

Skill Development
Kipping Pull-ups

Helen
3 Rounds for time:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups

Extra Work
3 Giant sets:
10 Dumbbell Bench Press
15 Romanian Deadlifts
20 Close Grip Pushups
25 Weighted Hip Extensions (25/15)
Rest 2:00

Athletes choice on weight, but aim for straight sets. You may build in weight over the rounds.

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Monday 180423

Power Clean and Jerk
On the Minute x 12
Rounds 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk
Rounds 6-12: 1 Power Clean and Jerk

Build to a heavy single for the day, but not a max.

Grace
For time:
30 Clean and Jerks (135/95)

Extra Work
Midline Conditioning
Alternating on the minute x 16
Odd: 10 Burpee Box Jump Overs (24/20”)
Even: 30 Seconds Max Toes-to-bar

*Programming modified from Ben Bergeron's CompTrain