CrossFit 4982: Friday 171124

Black Friday Fun

AMRAP 24

In Teams of 2:

Partner 1 - 3/3, 6/6, 9/9, etc. Kettlebell Swings/Burpee Box Jump Overs

Partner 2 - 400 m Run/500 m Row/40/30 Cal Assault Bike

Partner 1 works while Partner 2 runs. Partner 2 picks up where Partner 1 left off, and Partner 1 runs.

CrossFit 4982: Thursday 171123

Happy Thanksgiving

There will be no classes today.
Have a great time with your friends and family!

Home WOD
10 rounds for time
10 Push-ups
10 sit-ups
10 Air Squats

CrossFit 4982: Wednesday 171122

Strength

Snatch

With a running clock:

0-3 - Heavy Triple High Hang Power Snatch

3-6 - Heavy Double Low-Hang Power Snatch

6-9 - Heavy Single Snatch

Conditioning

AMRAP 13

30 Bar-Facing Burpees

30 Chest-to-Bar Pull Ups

30 Cal Row

30 Handstand Push Ups

Extra Work

Midline

Not For Time

30 Strict Toes to Bar

45 GHD Sit Ups

60 Ab Mat Sit Ups

*Programming modified from Ben Bergeron’s CompTrain

CrossFIt 4982: Tuesday 171121

Gymnastic Pressing
Handstand Push-ups
AMRAP 2:00
Dead-stop Strict Handstand Push-ups (come to a dead-stop with head on ground)
Rest 1:00
AMRAP 2:00
Strict Handstand Push-ups
Rest 1:00
Max Strict Press (95/65)*
*Continuous motion, no pausing overhead or in rack

Conditioning
5 Rounds, On the 4:00
12 Toes to Bar
15 Deadlifts (185/135)
12/9 Calorie Assault Bike

Extra Work
Midline
2:00 L-Sit
Every break: 10 GHD Sit-ups

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Monday 171120

Overhead Squat
E2MOM x 10 min
3 @ 75%

Conditioning
“Denim”
AMRAP 15:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats (115/80)

Extra Work
Gymnastics
3 x 2–5 Strict Muscle-ups
* Rest 1:00 between rounds

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Friday 171117

Back Squat
E3MOM x 15
3 reps @ 85%

Conditioning
For Time:
50/40 Calorie Bike
40 Toes-to-bar
30 Dumbbell Squat Snatches (50/35)

Extra Work
Weightlifting
Running Clock…
5 Minutes to find Heavy Single Push Press
5 Minutes to find Heavy Single Push Jerk
5 Minutes to find Heavy Single Split Jerk
10 Minutes to find a Heavy Back Squat Triple

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Thursday 171116

Press Complex
E2MOM x 10 min
2 Strict Presses + 3 Push Presses + 5 Push Jerks
*All complexes at 80% of Strict Press

Conditioning
Alternating Tabata x 16

20 Seconds Back Squats (45/35)
10 Seconds Rest
20 Seconds Double Unders
10 Seconds Rest

Extra Work
Conditioning
8 Rounds:
20 Seconds Calorie Row
10 Seconds Rest

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Wednesday 171115

“Doce”
AMRAP 4:
27 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
27 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
27 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

Extra Work
Gymnastics Conditioning
1-2-3-4-5-6-7-8-9-10
Unbroken Chest to Bar Pull-Ups

Rest 2:00

10-9-8-7-6-5-4-3-2-1
Unbroken Toes to Bar

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Tuesday 171114

Power Snatch
EMOM x 10 min
2 Power Snatches, climbing* from 65%
*add weight every other round

Conditioning
“Run Down”
4 Rounds:
15 Power Snatches (75/55)
30 Double Unders
200 Meter Run

Extra Work
Strict Handstand Push-ups
Max Strict Handstand Pushups
Rest 3:00
3 Sets of 30%

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Monday 171113

Strict Press
10 min to work up to a heavy single

Conditioning
“Dirty 30”
For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

Extra Work
Ring Muscle-Ups
3 Rounds:
25% of Max Unbroken Muscle-ups
35% of Max Unbroken Muscle-ups
45% of Max Unbroken Muscle-ups

*Minimal rest between unbroken sets. 2:00 rest between rounds

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Friday 171110

5 Rounds:
On the 4:00
200 Meter Run
1 Round of “DT” (155/105)

“DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

Extra Work
Weightlifting
On the 2:00 x 7:
3 Hang Squat Cleans + 1 Jerk

On the 2:00 x 5:
2 Front Squats

On the Minute x 3:
1 Front Squat

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Thursday 171109

“Big Nasty”
3 Rounds:
7 Ring Muscle-Ups
50 Air Squats
10 Hang Power Snatches (115/80)

Extra Work
Gymnastics Conditioning
On the Minute x 10
10/8 Calorie Row
Time remaining in each minute:
Max Kipping Handstand Push-ups

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Wednesday 171108

Deadlift
6 × 3
Climbing in weight

Conditioning
AMRAP 15:
10 Deadlifts (225/155)
15 Calorie Row
20 Wallballs (20/14)

Extra Work
Bike Conditioning
10:00 on
Rest 5:00
10:00 on

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Tuesday 171107

Midline Development
5 Rounds for Quality:
4 L-Pull-Ups
8 Ring Pushups

Conditioning
AMRAP 15:
30 Double Unders
15 Power Cleans (135/95)
30 Double Unders
15 Toes to Bar

Extra Work
Strict Handstand Push-ups
2 Rounds:
60% of Max Unbroken Strict Handstand Push-ups
50% of Max Unbroken Strict Handstand Push-ups
40% of Max Unbroken Strict Handstand Push-ups

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Monday 171106

Thruster
15 minutes to work up to a heavy set of 5

Conditioning
“Hopped Up”
Ascending Ladder for 7 Minutes:
3 Thrusters (95/65), 3 Barbell-Facing Burpees
6 Thrusters (95/65), 6 Barbell-Facing Burpees
9 Thrusters (95/65), 9 Barbell-Facing Burpees

Extra Work
Ring Muscle-Ups
3 Rounds:
20% of Max Unbroken Muscle-Ups
30% of Max Unbroken Muscle-Ups
40% 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 171103

Clean and Jerk
On the Minute x 9 (3 Rounds)
Hang Squat Clean + Squat Clean + Split Jerk Minute 1 – 76%
Minute 2 – 81%
Minute 3 – 86%

Rest 2:00

On the Minute x 3 (1 Round)
Clean + Jerk
Minute 1 – 86%
Minute 2 – 88%
Minute 3 – 90%

Conditioning
5 Rounds:
21 Air Squats
15/12 Calorie Row
12 Alternating Dumbbell Snatches (50/35)

Extra Work
Front Squat
6 Sets of 2:
Sets 1 + 2 – 80%
Sets 3 + 4 – 85%
Sets 5 + 6 – 90%

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Thursday 171102

Back Squat
2 Rounds:
5 Reps @ 80%
3 Reps @ 84%
1 Rep @ 88%

Rest 2:00 between each set of squats

Conditioning
“Annie Got Wrecked”
100 Double Unders, 50 AbMat Sit-ups, 200m Run
80 Double Unders, 40 AbMat Sit-ups, 200m Run
60 Double Unders, 30 AbMat Sit-ups, 200m Run
40 Double Unders, 20 AbMat Sit-ups, 200m Run
20 Double Unders, 10 AbMat Sit-ups, 200m Run

Runs completed with Medball (20/14)

Extra Work
Gymnastics Conditioning
5 Rounds:
:60 seconds Light Row
40% of Max Kipping HSPU

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Wednesday 171101

Conditioning
“Slot Machine”
Teams of 3
AMRAP 7:
50 Back Squats (135/95)
50 Back Squats (185/135)
AMRAP Back Squats (225/155)

rest 3 minutes

AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/115)

rest 3 minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

Extra Work
Row Conditioning
For Time:
50-40-30-20-10 Calorie Row
Rest half time between sets

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Tuesday 171031

Midline
Pick your poison: Choose 1 of the following
For time:
50 Strict Toes-to-bar
50 Strict Knees-to-chest
50 Candlesticks
50 Abmat sit-ups

Conditioning
“Kelen Helly”
For Time:
400 Meter Run, 30 Wall Balls (20/14), 30 Box Jumps (24/20)
400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-ups
400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-ups
400 Meter Run, 30 Wall Balls (20/14), 30 Box Jumps (24/20)

Extra Work
Midline
Strict Handstand Push-ups
2 Rounds:
55% of Max Unbroken Strict Handstand Push-ups
45% of Max Unbroken Strict Handstand Push-ups
35% of Max Unbroken Strict Handstand Push-ups

* Minimize rest between unbroken sets, and rest 2:00 between rounds.

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Monday 171030

Snatch
On the Minute x 12 (3 Rounds):
Minute 1 – 3 Reps @ 74%
Minute 2 – 2 Reps @ 79%
Minute 3 – 1 Rep @ 84%
Minute 4 – Rest

Conditioning
“Power Down”
For Time:
15-12-9
Calorie Row
Power Snatch (95/65)

directly into…

15-12-9
Calorie Row
Clean and Jerks (95/65)

Extra Work
Ring Muscle-Ups
2 Rounds:
45% of Max Unbroken Muscle-ups
35% of Max Unbroken Muscle-ups
25% 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