5-21-2019

Ben Lomond CrossFit – Group Class

View Public Whiteboard

Warm-up

Coaches choice

Weightlifting

Deadlift

Every 2 minutes for 16 minutes:

5 Deadlifts at 70%+ of your 1 rm

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

3 Bar Muscle-Ups

6 Dumbbell Hang Power Cleans (50/35 lb DBs)

12 Alternating Reverse Lunges (50/35 lb DBs)

Advertisements

5-20-2019

Ben Lomond CrossFit – Group Class

View Public Whiteboard

Warm-up

Warm-Up.

Thoracic Iso Holds

Followed by…

Two to Three Sets:

Snatch Grip Romanian Deadlift x 3

Muscle Snatch x 3

Snatch Grip Push Press from Behind the Neck x 3

Overhead Squat x 3

Snatch Balance x 3

Weightlifting

Snatch Lift off + High Hang Snatch

Every 90 seconds, for 15 minutes (10 sets):

2 Snatch Lift-Offs + Snatch from Mid-Patella

(pause 2 seconds at mid patella on each of the lift-offs)

Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

Metcon

Metcon (Time)

For Time:

40 Burpees

10 Power Snatch (95/65)

30 Box Jumps (24″/20″)

10 Hang Power Snatch (115/75 lbs)

20 Strict Hand Stand Pushups

10 Power Snatch + OHS (135/95 lbs)

10 Cals on the Assault bike

5-18-2019 Partner WOD

Ben Lomond CrossFit – Group Class

View Public Whiteboard


Now that soccer Saturdays are over whats your excuse!!! YOU IN???

Warm-up

Metcon

Metcon (Time)

“Row-meo & Juliet”

In teams of two or three, complete the following for time:

300 Wall Ball Shots

4000 Meter Run

5000 Meter Row

Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and both should be working at all times.

5-17-2019

Ben Lomond CrossFit – Group Class

View Public Whiteboard


We’ve lowered our prices! We need a minimum of 7 kids per class to make this a reality. If you have friends that are interested please spread the word!

Warm-up

Warm-Up

Two sets of:

20 seconds of Banded Palloff Hold (Left)

20 seconds of Banded Palloff Hold (Right)

30 seconds of Banded Lateral Monster Walk (Left)

30 seconds of Banded Lateral Monster Walk (Right)

30 seconds of Single-Leg Prone GHD (or Face Up Chinese) Plank (Left)

30 seconds of Single-Leg Prone GHD (or Face Up Chinese) Plank (Right)

20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)

20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)

Rest 60 seconds

You should be able to complete this entire Glute Activation Circuit in less than 12 minutes. Move from one movement immediately to the next.

Weightlifting

Back Squat

Three sets of:

Back Squat x 4 reps @ 80-85%

Rest 2 minutes

Metcon

Metcon (3 Rounds for time)

Every 8 minutes, for 24 minutes (3 sets) for times:

30/20 Calories of Assault Bike

20 Walking Lunges with Kettlebells (50/30lbs each hand)

400 Meter Run

5-16-2019

Ben Lomond CrossFit – Group Class

View Public Whiteboard


Sorry for the late posting…enjoy your meal(wod)

Warm-up

Warm-Up.

Banded Lat Stretch x 60 seconds per side

Band Distracted Hamstring Flossing x 60 seconds per side

Ankle Dorsiflexion x 60 seconds per side

Then…

Every 2 minutes, for 6 minutes (3 sets):

Muscle Clean x 5

1-Step Box Jump x 5 reps

Weightlifting

Hang Clean

Every 2 minutes, for 16 minutes (8 sets):

Hang Clean + Clean

Build over the course of the 8 sets, starting around 60% of your 1-RM clean.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

50 Double-Unders

15 Toes to Bar

10 Power Cleans (135/95lbs)

5-15-2019

Ben Lomond CrossFit – Group Class

View Public Whiteboard

Warm-up

Warm-Up.

Banded Scarecrow x 60 seconds per postion

Reverse Snow Angels x 10 @ 3030

Followed by…

Two Sets:

30 seconds of Superman Hold

30 seconds of Barbell Floor Press (empty bar)

30 seconds of Glute Bridge Marching

30 seconds of Behind the Neck Shoulder Press (from the front if this hurts you)

Rest 30 seconds

Then…

Take 5-7 minutes to build to your Part A, Set 1 weight.

Weightlifting

Bench Press

Every 3 minutes, for 18 minutes (6 sets):

Bench Press

*Set 1 – 5 reps @ 80-85%

*Set 2 – 3 reps @ 85-90%

*Set 3 – 2 reps @ 90%

*Set 4 – 3 reps @ 85-90%

*Set 5 – 8 reps @ 75-80%

*Set 6 – 8 reps @ 75-80%

Score is heaviest set at 8 reps. Use the percentages as a guideline but if you are feeling good hit a new 8 rep max.

Metcon

Metcon (Time)

Five rounds for time of:

12 Ring Dips

12 Push Presses (115/75 lbs)

12 Burpees Over the Barbell (Lateral)

5-14-2019

Ben Lomond CrossFit – Group Class

View Public Whiteboard

Warm-up

Warm-Up.

Every minute, on the minute, for 10 minutes (2 sets) of:

Minute 1 – Wall Slides x 5 @ 3030

Minute 2 – Bear Crawl x 20-25 yards

Minute 3 – Handstand Hold (or Wall Runs) x 30-45 seconds

Minute 4 – Scapular Pull-Ups x 10

Minute 5 – Over-Under Drill x 4-6 (2-3 each direction)

Metcon

Metcon (AMRAP – Reps)

Every minute, on the minute, for 30 minutes (6 sets) of:

Minute 1 – 12/8 Calories of Assault Bike

Minute 2 – 8 Bar facing burpees

Minute 3 – 12 Pull-Ups

Minute 4 – Front-Racked Alternating Reverse Lunges x 12 reps (95/65 lbs)

Minute 5 – Max effort strict Handstand Push-Ups

*RX is completed everything within the time domains, and performing RX HSPU. Score is Total amount of Strict HSPU

5-13-2019

Ben Lomond CrossFit – Group Class

View Public Whiteboard

Warm-up

Warm-Up.

Thoracic Iso Holds

Followed by…

Two Sets:

Jefferson Deadlifts x 5 (slow & controlled)

Romanian Deadlifts x 5

Supinated Grip Bent-Over Barbell Row x 5

Front Rack Alternating Reverse Lunges x 10

Weightlifting

Barbell Hip Thrust

Four sets of:

Barbell Hip Thrusts x 6 reps

(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)

Rest 90 seconds

Supinated-Grip Bent-Over Barbell Row x 6 reps

Rest 90 seconds

*only input your weight on the hip thrust. We are not tracking the bent over row weight.

Metcon

Metcon (Time)

For time:

21 Deadlifts (185/125 lbs)

400 Meter Run

15 Deadlifts

400 Meter Run

9 Deadlifts

400 Meter Run

5-11-2019 Partner WOD

Ben Lomond CrossFit – Group Class

View Public Whiteboard

Warm-up

Warm-Up.

Full Body CARs Routine

Followed by…

Two Sets:

Kettlebell Halos x 5 each direction

Single-Arm Kettlebell Deadlifts x 10 each side

Rotational Med Ball Throws x 5 per side

Wall Climbs x 2-4

Rest as needed

Metcon

Metcon (AMRAP – Reps)

Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:

3 Strict Handstand Push-Ups

6 Strict Pull-Ups

9 Toes-to-Bar

12 Russian Kettlebell Swings (50/30lb)

15 Calories of Rowing

Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.

5-10-209

Ben Lomond CrossFit – Group Class

View Public Whiteboard

Warm-up

Warm-Up.

Pronated Hang x 60 seconds

12-Minute Mobility for Hip Hinge Day

Supinated Hang x 60 seconds

Weightlifting

Metcon (No Measure)

Three sets of:

Sumo Deadlift x 8 reps @ 21X1

Rest 60 seconds

Weighted Pull-Up x 4 reps @ 21X0

Rest 60 seconds

Front-Leaning Rest on Rings x 45-60 seconds

Rest 60 seconds

Take enough time to warm-up and build that all three sets of Sumo Deadlifts and Weighted Pull-Ups can be heavy and challenging.

Metcon

Succor for pain (3 Rounds for time)

Three sets of:

20/15 Calories of Assault Bike

100-Foot Walking Lunges with Farmer’s Hold (50/30kg)

Rest 2 minutes