Group Class – Mon, May 6

Ben Lomond CrossFit – Group Class

Strength/Warm Up

400m Run

_________

3 rounds

10 PVC pass through

5 Sumo inch worms

10 Step ups

________

3 rounds

5 Ring Row

5 Ring dip (use legs as spotter if needed)

5 Box Jump + Step down

5 Sumo deadlift high pull (light KB)

Skill (No Measure)

10 minutes of ring muscle up skills/progressions

Low kneeling ring muscle up drill

Ring row muscle up drill

Banded ring muscle up transition drill

Jumping ring muscle up

Seated ring muscle up drill
Starting the week off with skills while we are fresh and focused! This time to practice and refine wherever you are with rings skills can dictate your future success. Wherever you are in your journey, your goal is to improve and continue to fight for it regardless if you are in month 1 or year 17 of CrossFit. Hold the standard. Then we have some classic combos, but in unique time domains. Scale the sumo deadlift high pulls and box jump overs so you have a chance to work for 1:00 minimum each round.

Workout (AMRAP – Rounds and Reps)

RXConditioning (RX+):

4 rounds:

3:00 AMRAP

20 Sumo Deadlift High pull(75/55lb.)

20 Box Jump Over (24/20’)

Max Ring muscle Ups

2:00 Rest

Intermediate (RX):

4 rounds:

3:00 AMRAP

20 Sumo Deadlift High pull(65/45lb.)

20 Box Jump Over (24/20’)

Max jumping ring muscle up or Banded

2:00 Rest

Baseline (Scale):

4 rounds:

3:00 AMRAP

20 Sumo Deadlift High pull(20/10lb. KB or DB)

10 Box Jump Over (10/5 plate stack)

Max 3 kneeling push up + 3 Ring Row

2:00 Rest

Cool Down (Checkmark)

Banded Facepull

3×12

+

Dumbbell cuban press

3×10

Rest as needed between supersets.

Group Class – Sat, May 4

Ben Lomond CrossFit – Group Class

Warm Up

3 rounds

10 arm circles forward

10 arm circles backward

5 inch worm

10 Air Squat

_________

2 rounds

10 KB Sumo Deadlift high pull (Light KB)

10 Plank shoulder taps

10 V Ups

Workout (3 Rounds for reps)

RXConditioning (RX+):

3 rounds for max reps

2:00 Wall Walk

2:00 max Cal Row

2:00 max Sumo Deadlift High Pull (95/65lb.)

2:00 Rest

Intermediate (RX):

3 rounds for max reps

2:00 Wall Walk

2:00 max Cal Row

2:00 max Sumo Deadlift High Pull (75/55lb.)

2:00 Rest

Baseline (Scale):

3 rounds for max reps

2:00 Wall Walk (Partial range up wall or inch worms)

2:00 max Cal Row

2:00 max Sumo Deadlift High Pull (20/10lb.)

2:00 Rest
Today we have a simple station rotation where teams of 2 get a chance to split up the work at each station however they want to!

Cool Down (Checkmark)

3×10 Alternating DB curl (each arm)

+

3×12 Lateral dumbbell Shoulder raise

Superset the 2 movements rest as needed.

Group Class – Fri, May 3

Ben Lomond CrossFit – Group Class

Warm Up (No Measure)

400m Run

________

2 rounds

25ft. Forward bear crawl

25ft. Backward bear crawl

25ft. Lateral bear crawl

25ft. Lateral bear crawl

________
2 rounds

:20 Head stand away from wall

1 Wall walk

5 PVC Muscle snatch

5 PVC Snatch balance

5 PVC Hang power snatch

________

2 rounds with empty bar on coach’s cue

3 Snatch deadlift

3 Hang muscle snatch

3 Hang power snatch

Hang Power Snatch (6 min EMOM)

6 sets x 5 hang power snatch

Workout (Time)

RXConditioning (RX+):

5 rounds for time:

10 Power snatch (95/65lb.)

10 Handstand push up

10 GHD sit ups (hands behind head today, fingers locked!) or 10 strict abmat sit ups

Strict abmat sit up:

youtube.com/watch?v=4oJBltk6838

Intermediate (RX):

5 rounds for time:

10 Power snatch (75/55lb.)

10 Handstand push up (1 abmat or pike from box)

10 GHD sit ups (hands behind head today, fingers locked!) or 10 strict abmat sit ups

Baseline (Scale):

5 rounds for time:

10 Power snatch (35/15lb.)

10 Pike with feet and hands on floor HSPU

10 abmat sit ups (banded to help support sit up if needed)

Cool Down (Checkmark)

3×12 Seated DB External rotation

Link: youtube.com/watch?v=mbdDt0c9bZY

+

1:00 Banded cross body shoulder stretch each arm

Group Class – Thu, May 2

Ben Lomond CrossFit – Group Class

Flexibility

2x-

20 soldier kicks

10 4 stretch

10 Walking calf stretch

20 walking quad stretch

1 min split stretch each leg

Skills and Drills (No Measure)

3 rounds of:

15 banded reverse hypers on GHD machine with a 30 sec hold (keep legs together and straight)

1 min hollow hold

10 single leg box step ups (tall box) add weight if wanted

15 straddle vups

youtube.com/shorts/-QBkLypxnfU

1 min posterior chain hold on bench

youtu.be/qPGcAA4h5kk

10 lateral single leg jumps over line or cone or parallette (each leg)

Capacity (Time)

4 rounds of:

15 hanging l-sit scissors (scale = l sit on box or parallettes 15 sec)

youtube.com/shorts/AaUXXmCNOaM

5 burpee pull overs

youtube.com/shorts/jxR4lLRxuQY

(scale = burpee chin hold with knee tuck)

10 windshield wipers

youtube.com/shorts/WYkpES_ViHk

Group Class – Wed, May 1

Ben Lomond CrossFit – Group Class

Warm Up

3:00 Foam roll lats + chest

_________

2 rounds

10 yard high knees

10 yard butt kicks

10 yard side shuffle x 4

________

2 rounds

5 Scap pull up

5 Scap push up

5 kipping swing

5 Ring row or bent row (light DB’s)

Skills (No Measure)

10 minutes of pull up skills and drills!

Kipping swing

2 kips + 1 pull up (refinement)

2-1-2 (2 kip swings – 1 pull up – 2 kip swings – teaching “push away”)

Linking kipping pull up reps together

Butterfly pull up skill work

Great time to go through different scaling options (band under feet, band around upper body, band under feet attached across j pegs in squat rack, jumping pull ups (no negative))

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
Intermediate:

AMRAP in 20 minutes

400 meter run

Max banded or assisted pull up

Baseline:

AMRAP in 20 minutes

200 meter run

Max banded or assisted pull up

Rest 1:00 each round

Skills for hanging and pulling. Don’t forget “virtuosity”. This term means doing the common uncommonly well. Even the most advanced athletes will take their fitness/capacity to the next level by refining and perfecting some of the skills listed below. The goal is to provide time, space and effort on improving a specified skill that is associated with pull ups. If you are looking to gain strength, don’t add “hard” reps to the skill portion. Instead, today focus on skills and go HARD on Nicole. And yes, we want both maximum reps each set and then yes, a fast run!

Cool Down (Checkmark)

3×15 Banded straight arm pull down

Link: youtube.com/watch?v=LfGyMCw_Zd0

+

1:00 lat stretch each arm (banded or holding rig)

Group Class – Tue, Apr 30

Ben Lomond CrossFit – Group Class

Warm Up

20 Jumping jacks

20 Seal jacks

1:00 Jump rope skills

2 rounds

_________

:10 Supinated dead hang

8 Scorpion (4 each side)

10 Banded pull a part

10 Banded upright row (stand on band)

3-5 Hand release push up

3 rounds

________

Build up to first working set of bench press and get set up with class!

Bench Press (10-5-8-4-6-3)

Similar to yesterday’s deadlifts, our strength will play on this “rise and fall” rep scheme through working sets with varying movements to build both volume and overall strength!*

Rest 3:00 between sets, all sets must be working sets, this means hard. Don’t know where to start? Open with 10 at around 65-70% and adjust from there.

Workout (Time)

RXConditioning (RX+):

For time:

50-40-30-20-10

Hand release push up

3x Double Under

Flow: 50 HR push up, 150 double under, 40 HR push up, 120 double under etc.

Intermediate (RX):

For time:

50-40-30-20-10

Kneeling hand release push up

2x Lateral jump over bar (or reduce double under volume to RX movement)

Flow: 50 HR push up, 100 lateral jump over bar, 40 HR push up, 80 lateral jump over bar etc.

Baseline (Scale):

For time:

25-20-15-10-5

Kneeling hand release push up

Lateral jump over bar (or reduce double under volume to RX movement)

Flow: 25 push up, 25 jump, 20 push up, 20 jump etc.
Today we attack the upper body in the form of bench press, then tack on a mere 150 push ups to follow. The pump will be felt and soreness throughout the week will likely follow. Remember soreness is good, and ok, but should be monitored. The goal with a day like today is to build a baseline of strength and endurance that doesn’t allow pressing stamina to be a limiter as much as it currently may be for some. Scale the workout today first by reducing the load of the push up by dropping to knees or “worming up” and keeping the double unders as a skill even if that means reducing the amount of reps done.

Cool Down (Checkmark)

3×12 each arm single arm bent row (use a bench to support knee and off hand)

+

3x :20 pec stretch on rig

Link: youtube.com/shorts/40BBXdyJdak

Group Class – Mon, Apr 29

Ben Lomond CrossFit – Group Class

Warm up

1:00 couch stretch each leg

1:00 standing toe touch

________

10/7 cal row

5 inch worm

10 Spider man

10 Strict overhead press (light DB’s)

10 Upright row

3 rounds for quality

_________

Build up barbell to first working set load for deadlift.

Deadlift (10-5-8-4-6-3
)

*Similar to last week’s front squats, our strength will play on this “rise and fall” rep scheme through working sets with varying movements to build both volume and overall strength!*

Rest 3:00 between sets, all sets must be working sets

Today we kick the week off with some hybrid strength work. Last week’s front squat session was a preface for a theme over the next couple weeks to help increase overall training strength volume and strength overall. The goal is to attack each listed set as a “working” set, which means it is hard! Then we have a traditional style triplet in the form of a 15:00 AMRAP. The movements are a bit different however, with an erg accompanied by no barbell work, single arm hang clean and jerks and a OG CrossFit movement in the turkish get up.

Workout (AMRAP – Rounds and Reps)

RXConditioning (RX+):

15:00 AMRAP

10/7 Cal Row or Bike

10 Single arm hang clean and jerk (right)

10 Single arm hang clean and jerk (left)

10 Turkish get ups (5 each arm)

(50/35lb. DB or KB)

Intermediate (RX):

15:00 AMRAP

10/7 Cal Row or Bike

10 Single arm hang clean and jerk (right)

10 Single arm hang clean and jerk (left)

10 Turkish get ups (5 each arm)

35/20lb.

Baseline (Scale):

15:00 AMRAP

10/7 Cal Row or Bike

10 Single arm hang clean and jerk (right)

10 Single arm hang clean and jerk (left)

10 Turkish get ups (5 each arm) (no weight)

15/10lb.

Cool Down (Checkmark)

3×12 each arm single arm plank pull through

Link: youtube.com/watch?v=Zko5x2SoQmo

Group Class – Sat, Apr 27

Ben Lomond CrossFit – Group Class

Warm up

400m Run

________

2 rounds

10 Hollow Rock

10 Superman

10 Scap push up

10 Scap pull up

________

3 rounds

8 Spiderman + Twist

6 Scorpion

4 Squat jump

2 Strict pull up

Murph Prep (AMRAP – Rounds and Reps)

RXConditioning (RX+):

“Murph Prep 1”

30:00 AMRAP

100m Run

5 Pull Up

10 Push Up

12 Air Squat

You go, I go style with a partner!

*Wear a vest if you plan on doing Murph with a vest this year!*

Intermediate (RX):

“Murph Prep 1”

30:00 AMRAP

100m Run

5 Pull Up (banded or jumping)

10 Push Up (kneeling or band supported under chest)

12 Air Squat to box

You go, I go style with a partner!

Baseline (Scale):

“Murph Prep 1”

30:00 AMRAP

50m Run

5 Squat to stand

7 Push Up (kneeling or band supported under chest)

9 Air Squat to box

You go, I go style with a partner!
Murph prep for memorial day! Let’s start building some volume with a vest if you want to wear one for the workout on that day and let’s start building up contractions so we aren’t too smoked after completing this legend of a Hero workout.

Cool Down (Checkmark)

GHD Hip extension

3×15 (use external load if you are up for it.)

+

3×12 Barbell Bicep curl (3 count down each rep!)

Group Class – Fri, Apr 26

Ben Lomond CrossFit – Group Class

Warm up

3:00 Row or Bike building intensity each minute slightly.

+

3:00 Jump practice/skill work

________

3 rounds

3 inch worm

6 Walking lunge

:20 Supinated dead hang

8 Strict press each arm (DB or KB light)

_______

3×5 Goblet Squat (KB)

4 count down + 4 count up tempo.

Front Squat (10-5-8-4-6-3
Each set is for max load for the prescribed weight.
Every 3-4 minutes execute 1 set of front squats.)

Get warm and get prepped for heavy/high volume squatting. Today we refine the front squat in both capacity and load. We will do a fun rise and fall of load and volume within each set, it appears as a wave type sequence. On each set load the bar with what you think is a unique challenge for that specific range!

Workout (AMRAP – Rounds and Reps)

RXConditioning (RX+):

10:00 AMRAP

30 Double Unders

10 Alternating Single Arm Overhead step back lunge (50/35lb.)

*Keep DB or KB overhead for 10 complete reps, alternating legs each rep. Each round then switches which hand you stabilize the load with.

Intermediate (RX):

10:00 AMRAP

30 Double Unders (reduce double unders if you can do the movement RX’d)

10 Alternating Single Arm Overhead step back lunge (35/20lb.)

Baseline (Scale):

10:00 AMRAP

30 Single Unders

10 Alternating Single Arm Overhead step back lunge (15/10lb.)

Cool Down (Checkmark)

3x 1:00 GHD Sit up max reps

Rest as needed between sets for you to feel like you are giving this a good effort.

Group Class – Thu, Apr 25

Ben Lomond CrossFit – Group Class

Flexibility

2 sets of:

1 min. banded lat stretch each arm

1 min seated reverse shoulder stretch

1x wrist stretch routine

youtube.com/shorts/-xltQb74i2Q

:30 sec. bridge

youtube.com/shorts/KXN5ZYnhCsQ

Skills and Drills (No Measure)

3 rounds of:

30 sec. HS hold into 5 sec single arm hold

5 candlestick to handstand (donkey kick)

youtube.com/shorts/QdkVMncV7Do

10 Rower Pike ups

youtube.com/shorts/jQWNUPSigAs

Then

EMOM for 12 min

ODD: 5 banded rebound to HS

EVEN: 25 ft. HS walk

Capacity (AMRAP – Rounds and Reps)

15 min AMRAP of:

20 mt. climbers

20 dubs

20 HSPU (scale with pike box hspu)

Rest 1 min.