“Georgia”

Ben Lomond CrossFit – Group Class

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Warm-up

Metcon

Metcon (Time)

In teams of 2 do 3 RFT of:

40 CTB Pull-Ups

200 Double-Unders

10 Power Cleans

10 Front Squats

10 Jerks

Rx Barbell – 165/100

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“Twenty Something”

Ben Lomond CrossFit – Group Class

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Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

30 Overhead Squats (95/65)

30 Box Jumps (24/20)

30 Toes to Bar

30/21 Calorie Row

Optional work

For Time:

50 Double-Unders, 20′ Handstand Walk

50 Sec plank, 20′ Handstand Walk

40 Double-Unders, 20′ Handstand Walk

40 Sec plank, 20′ Handstand Walk

30 Double-Unders, 20′ Handstand Walk

30 Sec plank, 20′ Handstand Walk

20 Double-Unders, 20′ Handstand Walk

20 Sec plank, 20′ Handstand Walk

10 Double-Unders, 20′ Handstand Walk

10 Sec Plank, 20′ Handstand Walk

Sub HSW with 30-second HandStand Hold

“Hardball”

Ben Lomond CrossFit – Group Class

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Warm-up

Weightlifting

Bench Press (5x5x5x5x5)

5×5 Bench Press, ascending to a five-rep heavy.

After each set, 50 Banded Pull-Aparts

Metcon

Sinister (Time)

For Time:

50 Single ARM (alternate arms)DB Push Press 50/35

50 Ab mat Sit-ups

50 DB front rack walking lunges with one DB 50/35

50 Ab mat sit-ups

50/35 Hand release push-ups

50 ab mat sit-ups

50 Strict pull-ups

50 Ab mat sit-ups

“Sole Cycle”

Ben Lomond CrossFit – Group Class

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Warm-up

Weightlifting

Back Squat (2x2x2x2x2)

5 Sets of 2 Repetitions

*7 second descent, 3 second pause in bottom.

This is a very slow, and lengthy squat repetition – and fully intended to be so. Leveraging time under tension to our advantage, we can pull a potent stimulus from these repetitions at controlled weights. All repetitions are also taken from the rack.

Metcon

#1: Metcon (AMRAP – Rounds and Reps)

3 x AMRAP 5:00’s, resting 5:00 between:

“Sole Cycle” Part #1

AMRAP 5:

15 Barbell-Facing Burpees

21 Power Cleans (155/105)

27/21 Calorie Assault Bike

Rest 5:00

“Sole Cycle” Part #2

AMRAP 5:

15 Barbell-Facing Burpees

21 Power Cleans (135/95)

27/21 Calorie Assault Bike

Rest 5:00

“Sole Cycle” Part #3

AMRAP 5:00

15 Barbell-Facing Burpees

21 Power Cleans (115/80)

27/21 Calorie Assault Bike
Three separate scores, all being total repetitions.

All rounds have the same repetitions per round, with only the weights changing.

Males – 1 round totals 63 repetitions.

Females – 1 round totals 57 repetitions.

#2: Metcon (AMRAP – Rounds and Reps)

“Sole Cycle” Part #2

AMRAP 5:

15 Barbell-Facing Burpees

21 Power Cleans (135/95)

27/21 Calorie Assault Bike

#3: Metcon (AMRAP – Rounds and Reps)

“Sole Cycle” Part #3

AMRAP 5:00

15 Barbell-Facing Burpees

21 Power Cleans (115/80)

27/21 Calorie Assault Bike

“Double Bubble”

Ben Lomond CrossFit – Group Class

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Warm-up

Weightlifting

Power Snatch (1x1x1x1x1x1x1x1x1x1)

10 Sets:

1 Tempo Power Snatch

From the ground to knee level, take a full (5) seconds to slowly bring the bar into position. At the moment the bar crosses over the knee, accelerate into an aggressive extension, into a full power snatch. In the catch position, pause for a full 3-seconds.

Rest as needed between sets, but aim to keep it to 1:00 or less. Technique loads today.x1x1x1x

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

25 Double-Unders,

5 Power Snatches (115/80)

25 Double-Unders,

3 Bar Muscle-Ups
f we are not completing full bar muscle-ups today, two options:

Work on the “pushing” of the bar with the Jumping Bar Muscle-Up Drill –

Complete 10 CTB Pull-Ups per round.

“Funny Bone”

Ben Lomond CrossFit – Group Class

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Warm-up

Weightlifting

Front Squat

On the Minute x 5:

1 Front Squat

Starting at, or slightly above our final clean and load, we have five sets of a single front squat. All repetitions taken from the rack. Aim here is similar to our clean and jerks – let’s move well here. Not seeking a max effort 1RM, but looking to find the heavy stimulus for the day. Working towards 90% of our estimated 1RM Front Squat is a strong place to be here.

Metcon

Clean and Jerk

On the Minute x 11:

On the 0:00… 1 Clean and Jerk

On the 1:00… 1 Clean and Jerk

On the 2:00… 1 Clean and Jerk

On the 3:00… Rest

On the 4:00… 1 Clean and Jerk

On the 5:00… 1 Clean and Jerk

On the 6:00… 1 Clean and Jerk

On the 7:00… Rest

On the 8:00… 1 Clean and Jerk

On the 9:00… 1 Clean and Jerk

On the 10:00… 1 Clean and Jerk

All repetitions are intended to be squat cleans, with athlete’s choice on the overhead (push or split jerk). Building upwards to 90%, our aim today is to put some heavy, but not maximal, loads overhead.

Metcon (Time)

21-15-9:

Kettlebell Swings (50/35)

Box Jump Overs (24″/20″)

Front Squats (115/80)

Let the games begin

Ben Lomond CrossFit – Group Class

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Warm-up

Weightlifting

Power Snatch

Snatch Complex

On the Minute x 10

1 Hang Power Snatch + 1 Power Snatch

Metcon

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

“After Party”

Ben Lomond CrossFit – Group Class

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Warm-up

Weightlifting

Back Squat (2x2x2x2x2)

5 Sets of 2 Repetitions

* 7-second descent, 3-second pause in the bottom.

This is a very slow, and lengthy squat repetition – and fully intended to be so. Leveraging time under tension to our advantage. Weight should be in the 70% range with rest between 1:30-2:00.

Metcon

Metcon (Time)

1-2-3-4-5-6-7-8-9-10:

Dumbbell Front Squats (50’s/35’s)

After Each Round: 30 Double Unders

Midline

Not for Score, 2 Rounds:

:30s Single Arm OH Hold (left arm)

15 GHD Sit-Ups or sit-ups

:30s Single Arm OH Hold (right arm)

15 GHD Sit-Ups or sit-ups

:30s Double KB FR Hold

15 GHD Sit-Ups or sit-ups