CrossFit 4982: Friday 180615

Front Squat

Build to a Heavy Single

Conditioning

In Teams of 3, AMRAP 25:
9/6 Calorie Assault Bike
6 Bar-facing Burpees
200 Meter Run
*Partners complete full rounds before switching.

If Completing Individually, Complete As:
On the 3:00 x 7 Rounds:
9/6 Calorie Assault Bike
6 Bar-Facing Burpees Burpees
200 Meter Run

Extra Work

3-Position Squat Clean Complex

On the 2:00 x 6 Rounds:
High Hang Squat Clean (High Thigh)
Hang Squat Clean (Knee Level)
Squat Clean
Front Squat

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Thursday 180614

Strict Press

1 Rep Max

Conditioning

For Time:
27-21-15-9:
Wallballs (20/14)
Dumbbell Strict Presses (35’s/20’s)
100′ Dumbbell Walking Lunge (35’s/20’s)

Extra Work

Recovery + Midline

5 Sets:
2 Minute Light Bike (Recovery Pace)
20 GHD Sit-Ups

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Wednesday 180613

Power Clean

Technique and drills

“Mani-Pedi”

On the 2:00 x 7 Sets:
36 Double Unders
9 Toes to Bar
3 Power Cleans

Extra Work

10k Assault Bike

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Tuesday 180612

Push Press

Build to Heavy Set of 5

Conditioning

3 Rounds For Time:
400m Run
25 Wallballs (20/14)
20 1-arm Dumbbell Hang Clean and Jerks (50/35)

Extra Work

Not For Time:

100 Banded Tricep Pushdowns
50 Banded Pull-Aparts
50 Banded Tricep Pushdowns
50 Banded Pull-Aparts

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Monday 180611

Deadlift (On the 2:00)

5 Repetitions @ 80%
1 Repetition @ 86%
5 Repetitions @ 83%
1 Repetition @ 89%
5 Repetitions @ 86%
1 Repetition @ 92%

“Jelly Belly”

For Time:
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Calorie Row
10-8-6-4-2: Deadlifts (275/185)

Extra Work

Midline

Accumulate 2 Minutes in a L-Sit on Parallettes
*Every break – 15 Empty Barbell Good Mornings

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Friday 180608

Hang Power Clean

Heavy Set of 2

“DT”

5 Rounds:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Thursday 180607

Skill Development

Kettlebell Swing
Build to a heavy set of 21 reps

Conditioning

AMRAP 10:
3 Calorie Row, 3 Kettlebell Swings (53/35)
6 Calorie Row, 6 Kettlebell Swings (53/35)
9 Calorie Row, 9 Kettlebell Swings (53/35)

**Continue to add [3] repetitions per round

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Wednesday 180606

Conditioning

Teams of 3
For Time:
10,000 Meter Row

Switch Every 250 Meters

*Individual Version
10 Rounds For Time:
250 Meter Row
Rest :30 Seconds Between

Extra Work

20 minute recovery run

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Tuesday 180605

Conditioning

For Time:
27-21-15-9:
Toes to Bar

After each round:
400m Run
50′ Front Rack Walking Lunge (50/35# DB or KB)

Extra Work

Midline

AMRAP 7:
15 Calorie bike
15 GHD Sit-Ups

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Monday 180604

Power Snatch

Heavy triple

“Double Decker”

AMRAP 15:
15 Power Snatches (75/55)
30 Double Unders
15 Wallballs (20/14)
30 Double Unders

Extra Work

Gymnastic Conditioning

AMRAP 1:30: 21/15 Calorie Assault Bike, Max Ring Muscle-ups

Rest 1:00

AMRAP 1:30:
18/12 Calorie Assault Bike, Max Ring Muscle-ups

Rest 1:00

AMRAP 1:30:
15/10 Calorie Assault Bike, Max Ring muscle-ups

Rest 1:00

AMRAP 3:
Strict Handstand Pushups

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Friday 180601

Conditioning

Teams of 3:
For Time (30 Minute Cap):
90/70 Calorie Row, 75 Power Snatches, 75 Thrusters (75/55)
90/70 Calorie Row, 60 Power Snatches, 60 Thrusters (95/65)
90/70 Calorie Row, 45 Power Snatches, 45 Thrusters (115/80)
90/70 Calorie Row, 30 Power Snatches, 30 Thrusters (135/95)
90/70 Calorie Row, 15 Power Snatches, 15 Thrusters (155/105)

Or…

Individually:
For Time (30 Minute Cap):
27/21 Calorie Row, 21 Power Snatches, 21 Thrusters (75/55)
27/21 Calorie Row, 18 Power Snatches, 18 Thrusters (95/65)
27/21 Calorie Row, 15 Power Snatches, 15 Thrusters (115/80)
27/21 Calorie Row, 12 Power Snatches, 12 Thrusters (135/95)
27/21 Calorie Row, 9 Power Snatches, 9 Thrusters (155/105)

Extra Work

3 Rounds For Time:
500 Meter Row
400 Meter Run

Rest 3 Minutes Between Rounds

*If unable to run, complete 28/20 Calorie Assault Bike

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Thursday 180531

Skill Development

Midline stability for better pulling and pressing

Conditioning

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)

50 Wallballs (20/14)

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)

Extra Work

Midline

15:00 Recovery Bike
On the 3:00, 6:00, 9:00 and 12:00: 15 GHD Sit-Ups

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Wednesday 180530

Squat Snatch

On the Minute x 9 – 2 Repetitions
Minute 1 – 60%
Minute 2 – 65%
Minute 3 – 70%
Repeat this cycle (2) additional times

Conditioning

“Snake Bite”
Option A
For Time:
21-15-9
Squat Snatch (95/65)
Chest to Bar Pull-ups

Option B
For Time:
15-12-9
Power Snatch (95/65)
Overhead Squats (95/65)
Pull-ups

Option C
For Time:
15-12-9
Power Snatch (75/55)
Overhead Squats (75/55)
Pull-ups

Extra Work

Skills

Alternating On the Minute x 10:
Odd Minutes – 18/14 Calorie Row
Even Minutes – Max Strict Handstand Push-ups in :30 Seconds

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Tuesday 180529

Gymnastic Strength

Strict Pull-ups & Dips
On the minute x 7
Either:
a) 3 Strict Muscle-ups
b) 3 Strict C2B + 3 Strict Ring Dips
c) 3 Strict Pull-ups + 3 Strict Dips
d) 3 Strict Ring Rows + 3 Push-ups

Conditioning

“Anchored Down”
5 Rounds, On the 4:00:
30 Air Squats
20/14 Calorie Row
10 Lateral Rower Burpees

Extra Work

Midline

4 Giant Sets:
Max Effort L-Sit Hold (Paralletes)
20 Weighted Hip Extensions (35/25)
Rest 1:30 between sets

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Monday 180528

murph_final.jpg

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

CrossFit 4982: Friday 180525

Conditioning

AMRAP 13:
50 Dumbbell Snatches (50/35)
40 Burpees
30 Toes to Bar
20 Kipping Handstand Push-ups

Extra Work

Row Conditioning

27-24-21-18-15-12:
Calorie Row
Rest 1 Minute Between Efforts

Squat Snatch

On the Minute x 9 – 1 Repetition
Minute 1 – 79%
Minute 2 – 82%
Minute 3 – 85%
Repeat this cycle (2) additional times

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Thursday 180524

Skill

Pacing and perceived effort

Conditioning

"Loose Cannon"
3 Rounds:
3:00 Calorie Row
2:00 Assault Bike
1:00 Abmat Sit-ups

Extra Work

Midline

Not For Time:
40 GHD Sit-Ups
40 AbMat Sit-Ups
20 GHD Sit-Ups
20 ABMat Sit-Ups

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Wednesday 180523

Build to a Heavy Complex:

3-Position Power Clean + Split Jerk

Conditioning

3 Rounds:
10 Clean and Jerks (135/95)
400 Meter Run

Extra Work

Gymnastic Conditioning

AMRAP 3:
Max Unbroken Complex of:
2 Strict Handstand Push-ups + 3 Kipping Handstand Push-ups

Rest 1 Minute

AMRAP 3:
Max Unbroken Complex of…
1 Strict Handstand Push-ups + 4 Kipping Handstand Push-ups

Must come off wall after each completed set.

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Tuesday 180522

Deadlift

Heavy Set of 3

“Smooth Criminal”

AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)

Extra Work

Midline

3 Rounds Not for Time:
1 Mile Assault Bike
30 GHD Sit-Ups

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Monday 180521

Conditioning

AMRAP 3:
18 Burpee Box Jumps (24/20)
18 Overhead Squats (75/55)
Max Calorie Row

rest 3 minutes

AMRAP 3:
15 Burpee Box Jumps (24/20)
15 Overhead Squats (95/65)
Max Calorie Row

rest 3 minutes

AMRAP 3: 12 Burpee Box Jumps (24/20) 12 Overhead Squats (115/80) Max Calorie Row

rest 3 minutes

AMRAP 3:
9 Burpee Box Jumps (24/20)
9 Overhead Squats (135/95)
Max Calorie Row 


Extra Work

Back Squat

10 Reps @ 76%
8 Reps @ 81%
6 Reps @ 85%
4 Reps @ 89%
2 Reps @ 94%
Rest 2-3 minutes between sets

*Programming modified from Ben Bergeron's CompTrain